Superfoods are foods that have a very high nutritional density, meaning that they provide a substantial amount of nutrients and very few calories. Including superfoods as part of daily nutritional intake is great but only when consuming a healthy, balanced diet overall.
Regularly eating fruits and vegetables has been linked to a lower risk of many lifestyle-related health conditions and overall mortality. The nutrients contained within help increase energy levels, promote a healthy complexion, nails, and hair and they can also help maintain a healthy weight.
We take a look at a few ‘superfoods’ and how you can include them in your balanced diet with 3 delicious recipes from our Naturopaths.
Emma’s Chia Seed Dessert
Have you heard about the superfood Chia Seeds? Delicious and nutritious, jam-packed with protein and omega 3 fatty acids, Chia Seeds are great for adding to:
- Cereals and yoghurt
- Salads and stir fries
- Muffins and cakes
- Slices and bliss balls
Why not try this recipe from our Naturopath Emma!
Emma’s Chia Seed Dessert Recipe
1-2 tablespoons chia seeds
400 mL coconut milk or coconut cream
1 tablespoon vanilla bean paste or vanilla essence
1 tablespoon cacao powder
1 teaspoon cinnamon powder
1 teaspoon xylitol can be added if you prefer a sweeter taste
Combine all ingredients in a big glass jar or container put the lid on and give it a good shake, as so as to ensure everything is well combined and no chia seeds are clumped up at the bottom.
Scoop out 3 tablespoons-full and add in your favourite berries & top with pepitas, walnuts, and shaved coconut. YUMMO!!
Sarah’s Summer Acai Bowl Treat
Grown wild in the Amazon rainforest, Amazonia Raw Freeze-Dried Açai (pronounced Ah-sigh-EE) is hand-harvested and freeze-dried to retain the deep purple colour of the berry. This nutrient powerhouse is rich in Vitamins A & C, dietary fibre, and anthocyanins to support strong hair, skin and nails.
Naturopath Sarah has a delicious Açai Bowl recipe for a refreshing summer breakfast.
Açai Bowl Recipe – Makes 1 bowl
For the açai bowl:
150 g frozen strawberries
1 frozen, sliced banana
2 tablespoons Amazonia Raw Açai Freeze Dried powder
125 mL unsweetened almond milk (or milk of choice)
1 tablespoon nut butter
Sliced fresh fruits
Granola or toasted muesli
Toasted coconut flakes
Place the frozen fruits, açai powder and milk in a strong blender. Add the nut butter and mix until smooth. Aim for a frozen yoghurt consistency. Spoon the açai mixture into a bowl and arrange toppings of choice. Serve immediately.
Mish’s Hemp Seed Protein Balls
Our naturopath Michelle wants to share a bit of information about one of nature’s misunderstood protein sources, as well as a great recipe to help boost your protein intake!
Hemp seeds have a mild nutty flavour. Not only do they taste good, but they also have plenty of nutritional benefits including:
A plant-based source of complete protein. Hemp contains all 20 amino acids, including the 9 essential amino acids that your body can’t produce and must be from your diet.
A great source of omega 3 and 6 essential fatty acids. These essential fatty acids may help to heal our skin, may support brain function and may reduce inflammation.
Contains minerals including calcium, magnesium, phosphorus, zinc and iron.
Whole hemp seeds are a good source of fibre.
They contain no active cannabinoids or CBD, so they won’t have any psychotropic effects!
Hemp is best eaten raw. You can put hemp seeds on salads, in dips, smoothies, protein balls or sprinkled on soups or other meals. Add hemp seed oil to your salad dressing. Hemp seeds and hemp oils are best kept in the fridge to prolong shelf life. This recipe is naturally vegan, gluten-free and dairy-free.
Hemp Seed Protein Balls Recipe
1 cup of dates, chopped
1/4 cup organic hemp seeds
1/4 cup chia seeds
1/4 cup quinoa or rice puffs
1/4 cup raw cacao powder
1/2 teaspoon vanilla extract
1/4 teaspoon organic cinnamon powder
2 tablespoons tahini
2 tablespoons melted organic coconut oil
1 pinch Celtic salt
Extra hulled hemp seeds to roll each ball in.
Add all the ingredients (except the extra hemp seeds) to a food processor or blender.
Blend into a thick paste.
Roll into balls.
Coat each ball in hulled hemp seeds.
Refrigerate for a few hours.