Tuesday, April 16, 2024

HOW TO PUT 8 SUPERNUTRITIONS IN SIMPLE RECIPES

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Some superfoods seem strange to us and we don’t know how to include them in our diet. But there are easy recipes for everything!

What exactly are superfoods ? We hear and read about the wonderful nutritional and antioxidant substances of superfoods , as they are called in Greek, but sometimes it seems complicated and difficult to understand their use. Superfoods are foods particularly rich in nutrients that are very beneficial for health and have a strong antioxidant effect.

The list of superfoods is long and includes vegetables, fruits, nuts, legumes , various seeds, spices, herbs, strange miracle roots, algae and other good things that are discovered in every corner of the planet!

Some superfoods sound exotic and you might have a powdered superfood in your hands and have no idea what to do with it ! But there are many ways to use these materials in your daily life, simple and easy, to enrich your diet with their beneficial ingredients. Let’s look at some superfoods and healthy recipes that you can easily make!

Superfood #1: Kale or Kale

Kale – or kale – belongs to the cruciferous vegetable family, which are renowned for their many health benefits. Although it has been growing for thousands of years in the Mediterranean, just a few years ago it started to become fashionable in Greece for its many nutritional properties.

 

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Kale ranks among the most nutrient-dense foods, meaning it’s a “superfood”! It has a strong antioxidant effect, fights free radicals, is very rich in vitamins A, C and K. In fact, just one cup of chopped kale covers the recommended daily dose of vitamin A.

It contains α-linolenic acid and vegetable omega-3 fatty acids, which among other things have a strong anti-inflammatory effect. The vitamin K, potassium and omega-3 fatty acids it contains benefit the protection and proper functioning of the heart and contribute to the reduction of bad cholesterol . Also, kale’s high folate content, combined with the other nutrients it contains, such as calcium, ranks it among the best foods for pregnant women.

Kale is easy to add to our diet. It goes into salads , juices and smoothies, it becomes a sauté, it goes into soups, fricassee, it becomes dolmas, etc. It becomes even more beneficial when combined with other also beneficial ingredients, so we suggest you try it in a wellness bowl that you can easily take to the office too !

Superfood #2: Matcha tea

Matcha is a type of green tea, derived from the whole young leaves of the Camellia sinensis plant, which are grown for a period in the shade, dried, cleaned of stems and veins, and carefully ground into a fine green powder, rich in chlorophyll. In fact, the word matcha means exactly what it is: powdered tea.

 

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By consuming the whole powdered leaf we get 137 times more antioxidants than a simple green tea , and 12 times more nutrients. Matcha tea is considered a “calm stimulant.” It is more stimulating than coffee (even though it contains only 1/3 the caffeine) and does not harm the nervous system at all.

The calm and long-lasting energy it gives is called “zenergy” , that is, zen energy, and is due to the ratio of L-thiamine (an amino acid that promotes relaxation) and caffeine. Monks brought matcha tea to Japan from China in the 12th century, where it developed into an important tradition of Zen monasteries.

In addition to a special taste, it also gives a special green color to everything we put it on. In recent years, which has become fashionable worldwide in addition to hot or cold tea and lattes, matcha is used a lot in juices, in various pastry recipes in breads, in sushi, and even as a spice in recipes. The easiest and simplest way to enjoy it at home is as a drink or in an invigorating smoothie .

Superfood #3: Turmeric

The magical yellow powder with strong anti-inflammatory action is certainly on the world list of superfoods. A relative of the wonderful ginger!

Its active substance is called curcumin and it has multiple health benefits in conditions such as arthritis, digestive disorders, respiratory infections, cardiovascular, allergies, liver diseases, depression, indigestion, bloating, nausea, skin problems, and it also has an anti-cancer effect.

As a spice we can include it almost everywhere! It is very nice in soups and curries, while it is added to juices and special drinks such as the miraculous golden milk! Try it in a wonderful, healthy soup with anti-inflammatory properties .

Superfood #4: Pomegranate

Our favorite pomegranate is considered a super fruit! Just one pomegranate almost covers 50% of the daily vitamin C needs . It is rich in vitamin K, potassium, folate and fiber. It helps regulate weight, has a strong antioxidant, anti-inflammatory and cardioprotective effect, while studies have shown that it also contributes to a good mood!

 

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We enjoy eating pomegranate plain, in salads, juices, pilafs and many other recipes, both salty and sweet. It is also put into tea, made into molasses, dried, etc. Here we recommend a homemade jelly with rose water .

Superfood #5: Pollen

The amazing bee pollen is considered one of the richest foods on the planet. It strengthens the immune system, regulates and stimulates the metabolism and is particularly beneficial for the entire functioning of the nervous system , since it is rich in vitamins of the B complex.

 

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We make sure that it is fresh, has various shades and is fluffy. We can eat it plain, in juices and smoothies, in salads and in yogurt or cereals. Here we recommend it on bread with anthotyro !

Superfood #6: Raw Cacao

Raw cacao beans are one of the most famous superfoods! Cocoa can wake you up like coffee, just more gently on your nervous system – and this is because of theobromine, which has a similar effect to the caffeine in coffee, but acts in a different way, milder on the body and longer lasting, while it has a more neutral pH compared to coffee, which is more acidic.

 

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At the same time, when cocoa is unprocessed and without additives, it is rich in antioxidants and a class of alkaloid molecules that contain caffeine, the methylxanthines, which includes theobromine.

We find it raw as a whole fruit, in nibs, in powder (cocoa) and in bars in organic stores. We can put the nibs easily in salads, cereals and smoothies, sweets, etc. The powder also has many uses, in savory and sweet recipes, juices and drinks.

Superfood #7: Chia Seeds

Tiny chia seeds are another amazing superfood, a lifesaver for those following a vegan or gluten-free diet. Two spoons of chia seeds contain about 5 g. protein, 11 g. of vegetable fiber (covering up to 35% of our daily needs!) and 7 gr. unsaturated fats. All this, with minimal calories.

 

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They are considered a good alternative for those avoiding animal products, as they offer a significant amount of protein, especially compared to other plant sources such as wheat, oats and barley. In fact, chia seeds contain all 9 essential amino acids that our body cannot produce. In addition, almost all the carbohydrates they contain are plant fibers . Thus, they do not spike blood sugar levels, while they are a source of food for the friendly bacteria in our gut.

They are high in antioxidants and contain B vitamins and minerals such as calcium, phosphorus, potassium and magnesium.

Precisely because they are small seeds, we can easily add them everywhere, to salads, breads, cakes, cereals, juices, etc. They are also available in the form of flour for gluten-free preparations and are used as a natural thickener in jams, sauces, etc. Here we suggest an easy recipe for a wonderful homemade pink lemonade without sugar !

Superfood #8: Miso paste

Miso paste is a fermented product made from soybeans. There are several types, many of which contain other ingredients, usually a grain such as rice or barley. In general, the darker the paste, the more intense the flavor and the more drastically healthy.

 

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It contains many probiotics and prebiotics, so it is beneficial for the stomach and intestine. We can add a small amount to soups, stews, noodles and Asian stir fries, salad dressings, and even cookies!

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