There’s always a healthy new foodstuff trending, while some well-known superfoods remain high on the list for years. Keeping your diet strong, balanced and healthy has never been easier, with a whole library of information around and some companies that supply wholesome ingredients.
Take a look at the list below to see whether you’ve tried all of these healthy foods, and if you’re missing one or two, make sure you get to sample them soon.
1 Coconut Flour
You may already have coconut oil in your larder, but what about coconut flour? If you hanker after the coconut flavour, try baking with coconut flour. Alongside being gluten-free and fibre-rich, it can also be beneficial for those with diabetes as it lowers the glycemic index. It’s good stuff, and it can be purchased along with a whole range of other organic goods at specially-purposed online stores such as Parramatta-based Organics On A Budget.
The Germans have been eating sauerkraut for generations, but it’s enjoying a renaissance at the moment, thanks to the fact that it is a fermented food – just like the fermented foods like kimchi, from Korea, that have been trending recently. Health food stores such as Byron Bay Alive Foods provide a host of fermented food options including their sauerkraut, which encourage a healthier gut and immune system. The combination of a refreshing and piquant flavour along with the benefits for better digestion make sauerkraut a healthy addition to a chips and dips table.
Long-hailed as a rich source of Omega-3 fatty acids, salmon has been on healthy-eating plates and recipe suggestions for years now. The Omega-3 fatty acids are said to reduce your chances of developing heart disease, cancer and depression. Also, there’s niacin in salmon, which may help prevent Alzheimer’s. Salmon’s a versatile fish that is deliciously steamed, roasted or fried. If you prefer it raw in sushi, it’s probably simpler to get it brought to your door by Deliveroo, than making it yourself!
4 Chia seeds
These surprisingly tiny seeds come packed with nutrients. In 28g, there are 11g of fibre, along with calcium, manganese, and magnesium. Though spoonfuls of chia can be sprinkled on cereal, porridge or salads, it’s best to soak the seeds in water overnight first, to make them more easily digestible. The texture is a little strange when they’ve been soaked – almost like sago pudding. You’ll either love or loathe soaked chia seeds!
Amaranth is a whole grain you may not yet have heard of, but for any veggies out there, it’s one to try, as it provides protein, but also good amounts of iron and zinc, which are often difficult to find in a vegetarian diet. Cooked, amaranth is a bit like porridge in texture, so can work as a breakfast food, in dessert recipes or as an addition to a stew. You’ll find in the same section of the store as quinoa.
These tasty little blue fruits are high in antioxidants and rate higher on this score than over 40 other fruit and vegetables. Antioxidants help the body stave off cancer, age-related blindness and heart disease. As a bonus, they can also reduce urinary tract infections as they contain epicatechins which prevent bacteria sticking to the bladder walls. Easily added to breakfast cereal or pancakes, or eaten with yoghurt or just on their own, this is a superfood that will fit into almost everyone’s diets.
Avocados are pretty calorific, but the healthy fats in them have been associated with lowering cholesterol. In one avocado, you’ll also get more than 50% of the fibre that you need in a day, as well as 40% of the folate, which can combat the development of heart disease. Whether you eat avocado neat, mix it with a salad or enjoy it as guacamole, it’s certainly something to add to your weekly shopping list. Whether sliced in a salad or ‘smashed’ on toast, avocado has never been more en vogue, and what’s more, it is grown by some farmers in Australia, including the family-owned Simpsons Farms.
In just one stalk of broccoli, you’ll have more than twice the RDA of vitamin C, as well as over 100% of the vitamin K you require per day. Both these vitamins encourage better bone-building. Broccoli is also rich in antioxidants so you’ll reduce your cancer risk too. Great raw in a salad, it’s also often steamed and can even be roasted in the oven.
A little like drinking yoghurt, this fermented dairy drink contains probiotics that will boost your immune system. There’s also nearly a third of the calcium you need on a daily basis in an 8oz serving. You can use kefir to make smoothies, or as a drink on its own. If you want to reduce sugar intake, choose the plain version and add fresh fruit to sweeten it instead.
The spice turmeric has been linked to good health in that its active ingredient curcumin is an anti-inflammatory. It may also help to prevent cancer and reduce the risks of heart attacks or strokes. But that doesn’t necessarily mean you need to start eating more curries – where you typically find turmeric used in cooking. Golden lattes are a thing now – a drink that includes turmeric, coconut oil, black pepper, ginger, cinnamon, honey and plant-based milk. Expect them to soon start appearing on a coffee bar menu near you.