Super Hero Super Stars
Sweet Potato
Humble and understated, sweet potatoes are a staple in the SFD kitchen. Super high in Vitamins C and A, sweet potatoes will soon become the MVP (Most Valuable Potato) in your kitchen too!
Try: Sweet Potato Wedges, Sweet Potato and Kale Hash, Mashed Sweet Potatoes and Sweet Potato Hummus.
Cauliflower
Who needs a bouquet of roses when you can have a cauli-flower! Versatile, cheap and incredibly low in calories and carbs, cauliflowers are bloomin’ awesome!
Try: Cauliflower Rice or Risotto, Cauliflower Pizza Crust, Cauliflower and Leek Soup and Cauliflower Gems.
Eggs
Packed with vitamins from A to Zinc, eggs are more than just good! Full of protein, good fats and antioxidants, you can’t go wrong with this super food.
Try: Devilled Eggs with Avocado, Mini Breakfast Frittatas, Egg Wraps (used instead of a wheat wrap or tortilla) and Baked Eggs in Portobello Mushrooms.
Apple Cider Vinegar
An aid for digestion, apple cider vinegar promotes probiotic growth in your gut while also managing blood sugar levels. Apple cider vinegar should be diluted as it can be pretty harsh on your oesophagus if slammed down straight. Also, avoid consumption right after brushing your teeth as its high acidity can cause tooth erosion.
Try: Apple Cider Vinaigrette on salads; in tea with lemon and honey and as a brine for sweet pickled cucumbers.
Good Fats
No, it’s not a typo. Good fats found in avocado, salmon, olive oil, nuts and more are our friends! Things like polyunsaturated Omega 3 help us feel full for longer, stabilise blood sugar and hamper hanger outbursts! Mind your portions and enjoy in moderation.
Try: Guacamole dip, Blackened Salmon, Zesty Lemon and Olive Oil Salad Dressing and using avocado in lieu of butter on lunch wraps.
Other Super Hero Foods We Love:
- Apples: a humble red delicious apple contains over 90% more antioxidants than some over-hyped superfoods like acai and noni (and it’s sold for a heck of a lot less)! Apples are a good source of the polyphenol quercetin (an antioxidant that’s been linked to a lowered risk of cancer).
- Avocados: they have more potassium than bananas, contain nutrient-rich fats that help you feel fuller for longer, and loads of vitamins E, C, B6, folate and niacin.
- Beans and legumes: are chock-full of protein and great for your bowel. Beans are also very filling and friendly on the wallet!
- Blueberries: contain phytonutrients that can improve age-effected appearance and may prevent dementias such as Alzheimer’s and even cancer.
- Bok Choy: boasts a rich source of vitamins C, A and potassium. It also provides absorbable iron and calcium.
- Broccoli: contains more than 100% of your daily requirement of vitamin C, plus vitamins B, E, A and stacks of potassium. Not so boring anymore!
- Chia Seeds: not only are they great for keeping you feeling full (as they swell in your tummy), but they’re also high in Omega-3 fatty acids.
- Chillies: are rich in vitamin C and are actual metabolism boosters! Add some spice to your life!
- Olive oil: Although this is largely saturated fat, they are mostly medium chain triglycerides, which are great for helping to burn off excess calories and also boost your energy levels.
- Dark chocolate: it’s true! The sweet news is that dark choccies are rich in flavonoids, which may be good for the heart and the blood pressure. Happy face!
- Eggs: contain levels of most key vitamins and are a very rich source of protein and antioxidants.
- Fish: tuna and salmon are full of Omega-3 fatty acids, which are important for the metabolism and may reduce the risk of age-related diseases.
- Flaxseed: rich in protein, Omega-3 fatty acids and B vitamins, flaxseeds can also aid in weight loss and lowering cholesterol. Sprinkle them on your morning oats or blend in a smoothie for a nutty flavour and a healthy boost!
- Goji Berries: rich in vitamins A and C, and a good source of calcium and iron, these little babies are a go-to!
- Kiwi Fruit: high in vitamin C and K, and a good source of dietary fibre and vitamin E. NZ’s best-kept secret are both scrummy and packed with power!
- Nuts: a heart-healthy choice (although be sure to count the calories), activated nuts (i.e. soaked and dried) will fill you up while enhancing your nutrient absorption and improving digestion.
- Red Wine: when drunk in moderation, a glass of Merlot, Shiraz or even a cleanskin Cab Sauv can be good for your heart, balance cholesterol levels and even increase bone mineral density. Cheers!
- Tea: is rich in antioxidants, anti-carcinogens and anti-inflammatory properties. It may help to prevent cancer, maintain the health of arteries and assist with concentration, so enjoy that cuppa!
- Tomatoes: these friendly nightshades contain potassium, fibre and vitamin C, as well as lycopene (an antioxidant that may help prevent cancer).
- Yoghurt: is packed full of calcium and contains B12, riboflavin, phosphorus, zinc and B6. It may also aid digestion, lower blood pressure and assist with healthy cholesterol levels. Try Greek yoghurt with fresh berries for morning tea or as a delicious dessert!
Want a nutritionist certified super recipe?
Download Jaime Rose Chambers’ Pad Thai by clicking here!
For more delicious low cal recipes head to the recipe library by clicking here!
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