Superfood guide

The Power of Superfood

When living in such a fast-paced world with busy everyday schedules, it’s essential to take a minute and look after our health. With many people being on the go, and respectively eating on the go, today we’ll pay attention to the ‘little things’ that can change our eating habits. For a beautiful, healthy and energized you it’s important to understand the power of superfood.

Today I’ll list some of the most wide-spread sources of all kinds of goodness. They have a lot in common, so I will quickly break down the most important information about each.

Quinoa

This superfood originated from South America and was one of the favourite foods of the Incas. There are 3 types of quinoa – white, black and red. In recent years it gained lots of popularity and is basically everywhere.

Why it’s good for you:

  • Out of all grains it is the richest one in proteins, containing all essential amino acids.
  • It is also packed with fibers, hence improves digestion and creates a feeling of satiety.
  • Quinoa is full of antioxidants and minerals, such as magnesium, phosphorus, etc.
  • It has low glycemic  index.

Bottom line, quinoa with all its nutrients  helps prevent heart diseases, diabetes and improves energy levels. Thanks to the low glycemic index it is digested more slowly and lowers the rise in blood sugar.

Tips for cooking:

  • Soak before cooking, so the minerals can be absorbed better. Also you will get rid of the bitter taste in its outer layer.
  • Use in salads, healthy bakes, or as substitute of rice dishes.



Bulgur

This food is often used in Middle East cuisines. What is great about it is the fact that it is a whole grain, so its bran and germ aren’t ‘removed’. And it is usually in them where most of the nutrients are stored.

Why it’s good for you:

  • Since bulgur is not a refined carb, its absorption and digestion takes more time. This suppresses  appetite.
  • It is rich in fibers, which is essential for maintaining a healthy weight.
  • Bulgur lowers the risk of heart diseases and inflammation, improves gut health.
  • It also serves as a detoxifying ‘tool’ for the body.
  • Bulgur is gluten-free.

Tips for cooking:

  • After washing it, ‘fry’ it in plant-based oil for 2-3 minutes. Then boil on low heat for about 20 minutes.
  • Use in salads, add in soups or whole grain porridge, stir-fries.

Chia seeds

Similar to quinoa, these seeds were a superfood for the Mayan and Aztecs. Its numerous benefits are the reason why chia is so popular nowadays.

Why it’s good for you:

  • Rich in antioxidants, which are key for skin repair and prevent further damage.
  • Contains Omega-3 fatty acids, and more precisely – ALA. It limits the growth of cancer cells.
  • It expands in the organism, so it makes you feel full longer. Also the gelatin like substance of soaked chia seeds works as a prebiotic.

Tips for cooking:

  • It is preferable to soak or grind the seeds, instead of eating them raw. This way the body absorbs the nutrients better.
  • Use to make chia puddings or add into smoothie balls. I also use them when making granola.

Flaxseeds

Flaxseed benefits have been known for years, and actually they are pretty much the same as the ones I already mentioned. You can also find it in lots of products on the market, like cereals, whole grain bread, etc.

Why it’s good for you:

  • It contains Omega 3 and fiber (yes, for the 100th time).
  • Flaxseed is very rich in lignans, which can serve as antioxidants.
  • Again, it fights inflammation and lowers the risk of diseases of the cardiovascular system and cancer.

How to use:

  • You can add the seeds basically everywhere. Some options are to put them into any kind of porridge, smoothie, granola, whole grain bakes, etc.

You might also like: Homemade granola recipe


Chickpeas

Did you know that after soybeans chickpeas (or garbanzo beans) are the second most used type of bean? They are wide-spread in the Middle East cuisine, but also find place in Mediterranean dishes.

Why it’s good for you:

  • Contains lots of iron, so if you suffer from or are prone to anemia (like me) you should up your intake.
  • This is a ‘slow’ carb. Once again it takes more time for the body to digest it, and thus it regulates the amounts of blood sugar.
  • Chickpeas help balance the unhealthy cholesterol levels, reduce hypertension and keep arteries clear.
  • Like other beans and legumes chickpeas have an alkalizing effect, therefore balance the levels of pH.

Tips for cooking:

  • Soak for 3-4 hours before cooking, then boil for another 2 hours.
  • When cooking beans and legumes salt right before they are ready. With chickpeas salt around 30 minutes before it is ready.
  • Use in salads or vegetable dishes. Also as garnish to meat meals.

These are only part of the benefits of all these foods, so it is needless to say (if you haven’t already) it’s time to incorporate those into your diet!

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3 thoughts on “The Power of Superfood”

  1. I am a huge fan of quinoa and like putting it salads and also making main dishes like stuffed peppers! I love super foods, they are so healthy and if they are prepared well they can be extreamly delicious! ❤

  2. My family chooses a vegan diet so I am always looking for new and interesting super foods to supplement nutrients. Then the question is “How the heck to I cook this?” So thank you for sharing!!!

  3. I love all the grains and I love the taste of quinoa. I often have it for dinner instead of potatoes or rice or I add it to my salads. It’s so delicious!

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