Superfoods don’t have to be exotic and expensive. We’re not bashing goji berries, moringa powder or hemp protein but if you just want to add some extra vitamins and minerals to your family’s diet, then all it takes are a few additions, most of which can be found in your local supermarket.
The good old-fashioned breakfast food is still as healthy now as it was back then, but only if you stick to the non-flavoured, traditional oats which you have to cook yourself. They’re cheap, delicious and easy to flavour in whatever way you like. It’s really high in both soluble and insoluble fibre, so you stay full for longer and have plenty of energy. Nutritionists also recommend them for weight loss. Try them with stewed apples and cinnamon.
Popeye was on to something here! All green, leafy vegetables are a powerhouse of vitamins and minerals and spinach is no different. Packed full of antioxidants, potassium, calcium, iron and folate, spinach is also high in protein and fibre while being very low in fat. It’s also not short on the vitamin front, providing plenty of Vitamins A, C and K. If you don’t like the bitter taste, go for baby spinach and use it raw or cooked. It’s perfect stir fried or steamed as an accompaniment to meat or fish, makes a great replacement for lettuce in salads and you can’t taste it at all when blended into a healthy fruit smoothie.
Spicy and intense, ginger has been used for years as a cure-all for everything from nausea to flu. It’s full of powerful antioxidants (namely gingerol, but ginger actually has over 20 antioxidants!) and is commonly used to alleviate pain and swelling, but is especially useful in lessening nausea. Use it in a hearty chicken soup or steep it in boiling water for an immune boost in the cold winter months.
Blueberries, strawberries and raspberries are all perfect for an extra health boost and are some of the fruits that we find kids eat most happily. All varieties of berries are great for your family so mix it up by trying different berries depending on what’s available. During the off-season months you can opt for frozen berries and still get the same benefits. Beautiful bright red raspberries pack a serious fibre punch, with one cup providing a whopping eight grams of fibre. Blueberries have around half the amount of fibre but are full of antioxidants that can help fight age-related memory loss, and strawberries are an even better source of Vitamin C than oranges. Try berries blended into smoothies, mixed into yoghurt or even tossed into a summer salad.
Now that winter is on its way, avocados are becoming more affordable and we can’t wait to eat them as part of our daily diet. They’re rich in healthy monounsaturated fats which guard against heart problems and are essential in allowing your body to absorb vitamins. Speaking of vitamins, avocados are also high in Vitamin E, as well as potassium and fibre. Add them to any kind of salad or enjoy it spread over wholegrain toast for a breakfast that even the strictest nutritionists would approve of.