Ah yes, the sure-fire signs of summer are upon us – I’m not sure what sings the sounds and smells of summer the most – jogging by the ocean or park before work , the possibility of squeezing in a salt water swim after work, the mating calls of circadas of an evening – ah so relaxing. And what summer’s evening would be complete without going to bed with one leg hung over the left side edge of your mattress and the other practically dangling out over the right side – one arm up and the other one flung out to the left somewhere – perfect, then just as you have your heat under control, comfortably spread across the bed resembling the family dogs sleep position- in it comes – that mozy that knows exactly where your ears are. Aaaah yes- out on the patio- the Aussie summer is here. I wouldn’t have it any other way.
It’s about this time of year people are bending, stretching and shadow boxing up a storm to keep in shape for those weekends of fun, sun and sand. However there is a funny paradox to this fit and slender search during summer – SUMMER HOLIDAYS and all its festive indulgences – the two main culprits’ food and drink- and by drink I mean, generally of the sweet and or fermented kind- booze! So with that said, I thought it might be a good idea to write out a list of super foods that will keep you super charged through the festivities.
Super Foods are chocka block full of anti oxidants vitamins and minerals that will assist in balancing out those mineral and vitamin depleting day nighters you may have in your time off over summer. Its not about denying yourself good food and fine wine, its about playing smart – eating nutritionally, even if just for breakfast, so you can eat drink and be merry longer…or at least without feeling the effects of Friday night until Monday morning. Eating nutritiously when you do eat and adding little powerhouses of nutrition in the form of Super foods into your diet is the way to do it. Super foods can be added to your smoothies, cereals, salads, juices, baked goods, sprinkled on meals- there is no end. So with that said- here are some basic super foods that I always have in my cupboard and have been using for many years – its starts pretty green, but if you can start your day with a vegetable juice pr smoothie full of any of these greens listed here followed by a protein veg breakfast- WOW~!
- Wheat Grass
- Alfalfa Grass
- Barley Grass
- Spirulina
- Chlorella
- Hemp Seeds
- Coconut
- Chia Seeds
- Lucuma
- Mesquite
- Vanilla
- Cinnamon
Wheat Grass
Wheat Grass is a potent nutrient dense super food grown from sprouted wheat berries. It is harvested when the grass is at its nutritional peak and has an extremely high concentration of vitamins, minerals, amino acids, antioxidants, living enzymes, chlorophyll and phytonutrients that cant be found in the mature wheat plant. Wheatgrass is also a complete source of protein, supplying all of the essential amino acids essential for life.
Wheat grass is extremely rich in chlorophyll – the pigment that gives plants their green color. The molecular structure of chlorophyll is very similar to that of human blood and studies show that when this is consumed, the production of haemoglobin in blood is increased. Higher amounts of haemoglobin in the bloodstream means more oxygen rich blood, the first and most important element that cells need to thrive- the more oxygen you have, the more disco that can be danced, waves surfed Wheat grass juice also normalized the thyroid gland to stimulate metabolism, thus aiding digestion and promoting weight loss. It also has a high enzymes content and cleansing effect on the body too- so if you are trying to alleviate unpleasant body odour, a daily dose of wheat grass or chlorophyll to your water will assist in removing toxins and the odours those toxins can create from your body.
Benefits of Wheat Grass
- Cleanses and detoxifies the body
- Oxygenates and rebuilds the blood
- Reduces blood pressure
- Boosts immunity
- Has anti clotting properties
- Is highly alkalizing and balances pH
- Regulates blood sugar levels
Did you know?
Wheat grass can heal cuts, rashes, burns and bruises when applied topically. It can also be used to treat sore throats and mouth sores.
Alfalfa Grass
You may be more familiar with Alfalfa sprouts- Alfalfa grass is what would eventually grow from Alfalfa sprouts, also known as the father of all foods because it is one of the most nutrient dense foods on earth and one of the richest sources of calcium. Alfalfa grass is rich in enzymes that aid digestion and enhances cellular health, it contains all of the fat soluble vitamins: A, D, E and K, and is 19% digestible protein.
Organic Alfalfa is a true super food that promotes overall health and wellness. Commonly used as an herbal diuretic and laxative, it can naturally relieve constipation and help with digestive problems such as indigestion and gastritis. It can be beneficial in boosting a sluggish appetite and calming a general upset stomach. Alfalfa grass is also used to detoxify the body by cleaning the liver, being useful as a natural remedy for kidney and urinary tract infections.
Benefits of Alfalfa grass
- Boosts immunity
- Is a strong anti-fungal agent
- Stabilizes blood sugar levels
- Is highly alkalising and helps balance pH
- Purifies the blood and liver of chemicals and heavy metals
- High in antioxidants that fight free radical damage
Barley Grass
Barley grass has frequently been referred to as an anti-aging and anti- cancer food. It is a rich source of vitamins, minerals, enzymes, amino acids and several other trace and chemical elements. Being rich in chlorophyll – which by now you know is similar in structure to blood haemoglobin, it helps to rebuild the blood and rejuvenate and rebuild the tissues. Barley grass is a concentrated source of nearly three dozen vitamins and minerals. It is particularly rich in vitamins A, C, B1, B2, B12, folic acid, calcium, iron, potassium and as you know- chlorophyll. Unlike most plants, barley grass provides all nine essential amino acids- those which your body cant produce. Barley grass is a powerful antioxidant that is believed to help the body kill cancer cells and overcome a variety of ailments, including acne and ulcers. Barley grass juice has potent anti-viral properties and neutralizes heavy metals such as mercury in the blood. Barley grass contains significant amounts of B12 which is very important for those on vegetarian diets.
Benefits of Barely Grass
- Cleanses and oxygenates the blood
- Is alkalizing and energizing
- Maintains cellular health
- Has anti cancer and anti clotting properties
- Is anti bacterial
- Relieves inflammation
- Boosts energy
Spirulina
Spirulina is arguably nature’s most powerful green food. With over 60% protein content, it is the highest, most digestible source of complete plant protein. Spirulina contains over 100 nutrients, its been said that you could survive on it and water alone! I carry a bottle of Spirulina tablets in my bag so that if I am ever caught out for good food, with nothing but Dagwood dogs and kebabs on offer, ill pop a handful of energy giving protein rich, belly flattening, Spirulina tablets until I can find some food my body and mind will enjoy eating. Spirulina is one of the most primitive forms o plant life. It was used by the Aztecs and Africans as a significant staple food because of its nutrient density and medicinal qualities. Since the 1970’s Spirulina has been well known and widely used as a dietary supplement. Studies have shown that Spirulina can help control blood sugar levels and craving thus making it a key food for diabetics, and can be used to assist in weight loss and as a general nutritional supplement.
Benefits of Spirulina
- Is a protein powerhouse and contains up to 60% complete protein
- Is rich in chlorophyll which oxygenates and alkalizes the blood
- Is a source of omega fatty acids which lower bad cholesterol and fights heart disease and depression
- Contains vitamin B12, important for metabolism and a healthy nervous system.
- Aids digestion by increasing levels of beneficial bacteria in the intestines.
Did you know?
Spirulina was consumed as one of the primary protein sources in Mexico City for over 5,000 years!
Chlorella
Chlorella is a micro algae and a super food with health benefits ranging from detoxification to rejuvenation. Often referred to as nature’s multi-vitamin, chlorella is full of important vitamins, minerals and nutrients that can boost your health and protect you from illness. Chlorella is a rich source of digestible protein with a balance of important amino acids, including all of the essential ones which the body can’t manufacture. Known as the “jewel of the orient”, chlorella is a micro algae and one of the oldest forms of plant life on earth. It has the highest chlorophyll content of any known plant which gives it its characteristic deep green color. When choosing your chlorella, its important to ensure that the waters where it is grown and harvested are free of any contamination. Since chlorella is a natural green food, it will be affected by polluted water and will retain environmental toxins if its grown in contaminated waters.
Look for chlorella powder that is manufactured using pure vegetarian certified organic nutrients. No pesticides, no herbicides and no chemical fertilizers should be used in the process of cultivation.
Benefits of Chlorella
- Is alkalizing
- Decreases inflammation
- Binds with toxic chemicals and heavy metals and moves them out of the body
- Promotes the production of healthy flora, bacteria, and Probiotics throughout the digestive system
- Boosts energy and vitality
- Boosts immunity and has cancer fighting properties
Hemp Seed
Hemp seeds are one of the most nutritionally well balanced plant foods on this earth. They are power packed with a healthy dose of protein, fatty acids, antioxidants, minerals and fibre that offer the perfect harmony for the human body. These amazing seeds also contain all 8 essential amino acids required for making a complete, plant ased protein source. Hemp seeds are also rich in omega 3 fatty acids, ideal for boosting mood and reducing inflammation.
Hemp seeds have the perfect balanced ratio of Fatty Acids, with a ratio of omega 3 to omega 6 of 3:1. These amazing seeds are also a rare source of the super omega 6 essential fatty acid called Gamma-linolenic acid (GLA) – GLA actually promotes stored fat to be used for energy. Although hemp seeds do not have as high a protein count as soy, they actually can provide your body with more protein! How does this work? Soy contains an abundance of trypsin inhibitors that block protein absorption, where as hemp is free of these inhibitors.
Benefits of Hemp Seeds
- Slow release energy source
- Stimulates the metabolism
- Boosts the immune system
- Aids in Muscle repair
- Increases brain function and reduces memory loss
- Anti – inflammatory
Did you know?
Hemp is one of the most sustainable and versatile plants on this earth. You can even build houses with it!
Coconut- Whole Coconut powder
Coconuts are one of the most amazing food sources when kept in their whole natural form. The coconut palm is so highly values as a source of food and healing medicine in Pacific and Asian countries that it is lovingly known as “The Tree Of Life”. They contain one o the “healthiest oil on earth”, promoting profound positive effects on your health and wellbeing. Coconuts are highly nutritious and rich in vitamins, minerals and fibre.
Coconuts are one of the rare sources of saturated fats in plant foods – saturated fats are usually only found in animal foods, however their saturated fat content is completely different and is actually good for your! Half the saturated fats in coconut are made up of medium chain triglycerides (MCT) which transports straight to your liver and actually helps boost your metabolism and assist in weight loss.
The good fats in coconuts are also a great way to promote balanced moods and increase your capacity to overcome stressful times. Using coconut oil is the same way you would coconut powder will see the same health benefits. Be sure to source quality in the processing of your coconut powders- freeze dried and organic is what you are after.
Benefits of whole coconut powder
- Assists with weight loss
- Slow release energy source
- Anti-bacterial, anti oxidizing and anti- fungal
- Boosts cellular healing
- Promotes healthy hair, skin, nails
- Rich source of antioxidants
- Stabilizes blood sugar levels
Did you know?
Coconuts are not really a nut- they are a fruit!
Chia Seeds
The humble ancient Chia Seed is a powerhouse of nutrition all packed into one tiny little shell. If you are looking to boost your nutritional intake, then this is one amazing superfood to add to your diet. Not only are they a wonderful source of protein, they also have a large range of essential and non essential amino acids and fibre that help promote healthy heart and circulation.
Chia seeds also contain a whole host of vitamins- including A, B, E and D and many minerals, calcium for one – in fact chia contains more calcium compared by weight than dairy milk! And if that wasn’t a diverse enough list of super nutrition- chia seeds also contains 20% Omega 3 of the ALA kind – that is 8 times more ALA than Salmon and an anti oxidant value that is 8x stronger that Blueberries on the ORAC anti oxidant scale! Super Jesus! That’s a lot of super nutrition! Unintended reference to a great 90’s rock band was also made there- but that’s another story!
Benefits of Chia Seed
- Regulates blood sugar levels
- Contains 7 times for vitamin C than Oranges
- 6x more protein than kidney beans
- 3 times for Iron than spinach
- Twice the amount of potassium of a banana
- Draws toxins from the digestive tract
- Assists weight loss
- Can be used as a great egg replacement- just combines water to form a gel and Voila! Add it to recipes that call for egg!
Lucuma
Lucuma traditionally known as the “gold of the Incas” is a sweet fruit that has been cherished for thousands of years because of its amazing nutritional benefits. Although Lucuma is a naturally sweet fruit, it has a low Glycemic index making it a great sweetener for people who are trying to minimize their sugar consumption and for diabetics. This amazing fruit not only is a delight to eat with its butterscotch /maple like taste, it is rich in beta carotene, niacin, iron, calcium and phosphorous. Its also a wholesome source of carbohydrates, fibre, vitamins and minerals.
When sourcing Lucuma, be sure to ask for organic- which is therefore, pesticide and GMO free. This will also ensure quality of processing that requires low temperatures to keep enzymes within the Lucuma alive and all the vitamins and minerals best preserved.
Benefits of Lucuma
- Excellent source of fibre
- Regulates blood sugar levels
- Great source of calcium
- Helps improve Complexion
- Assists in strengthening the immune system
- Helps improve blood circulation
Mesquite
Mesquite is a leguminous plant native to South America and has been used by the native people as a staple food for century’s. It is low GI and contains a high vitamin and mineral content, including calcium, magnesium, potassium, iron and zinc. Mesquite powder is made from the dried then ground pods and seeds of the plant. Algoroba as it is known is South America has a sweet rich, molasses- like flavour with a hint of caramel and is a great food for diabetics because it has a naturally low GI. Type 2 diabetes was virtually unheard of in south western Peruvian tribes as many of their native foods had protective properties that helped keep blood sugar levels low and stable. As mesquite meal began to be replaced with white flour and other unhealthy foods where added to their diet, type 2 diabetes became a problem.
Again- when sourcing Mesquite and Lucuma, you should look for organic growers coming out of Peru. Having travelled vastly for months across South America a few years back and being introduced to these foods and other wonderfully rich food sources native to South America, I have been using these items in my kitchen for many years- warm Almond milk with Macca powder- great for balancing hormones, or adding Mesquite and Lucuma to smoothies and baked goods always gives your creations a unique flavour. The South Americans have given us many great foods, Quinoa- contains the highest amount of protein of any pseudo grain, and its gluten free!
Benefits of Mesquite
- Stabilizes blood sugar levels
- Helps maintain strong and healthy bones
- Keeps hormones balanced
- Increases energy levels
Vanilla
Vanilla is the only orchid in the world that produces an edible fruit and has been used medicinally for hundreds of years. Vanilla contains small amounts of B-complex group vitamins and also contains small traces of minerals such as calcium, magnesium, potassium, manganese, iron and zinc.
The Vanilla bean has a pea pod like shell that contains small, black vanilla seeds. The pod and the seeds contain the spices medicinal properties. Vanilla became popular in 17th century Europe for its sedative properties. Vanilla is an aromatic spice that benefits the nervous system. Always be sure to source organic vanilla beans- they are available.
Benefits of Vanilla
- Has powerful anti-microbal properties
- Used as a stomach calmative
- Soothes anxiety and calms mood
- Rich in antioxidants that fight free radicals
- Vanillin (the active ingredient in vanilla) has been shown to have anti-cancer properties.
Cinnamon
Cinnamon is famous for its use as a culinary spice but has been used for centuries as a food preservative, a flavor-enhancer, and for its numerous medicinal and health properties. It is an excellent source of manganese, fibre and iron and a very good source of calcium. A strong aromatic and sweet tasting dried bark, cinnamon is one of humanities oldest prices dating back to 2500BC. Numberous studies show that cinnamon regulates blood sugar levels, making it a great choice for diabetics and hypoglycemics and fabulous for stabilizing our energy levels and moods. Cinnamon also reduces LDL cholesterol levels, also known as the harmful cholesterol. Reducing it may help reduce the risk of cardiovascular disease.
Benefits of Cinnamon
- Helps cleanse and detoxify the body
- Oxygenates and rebuilds the blood
- Helps reduce blood pressure
- Boosts immunity and protects against free radical damage
- has anti clotting properties
- helps regulate blood sugar levels
Now you have the Super foods- what to do with them….gaaaawd, i could honestly post recipes forevaaaaaaaa, combinations are endless. Here is a few smoothie recipes to get you started.
Healthy food doesn’t have to be fussy or complicated – once you have used these foods just once, you will find it easy to incorporate them into your daily routine.
Super Simple Super food smoothie
Base:
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
1 Cup of Almond Hemp or Coconut milk
Super Simple Green Super Food smoothie
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
1 Cup of Almond Hemp or Coconut milk
1 teaspoon of a green powder of your choice- Spirulina, chlorella, Wheat or Barley grass
Green Breakfast Smoothie
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
1 Tablespoon of green powder of your choice- Spirulina, Chlorella Wheat or Barley Grass
1 Cup Spinach
1/2 a small frozen banana
1 cup of filtered water
Chai Spice Smoothie
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
1/2 teaspoon of cinnamon
1/2 teaspoon ground clove
1/2 teaspoon of nutmeg
1 teaspoon of honey
1 cup of Almond Hemp or Coconut Milk
Island Blend Smoothie
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
2 tablespoons of fresh coconut powder or meat
1 Tablespoon of coconut oil
1 cup of fresh coconut water
Best chocolate milkshake
1 teaspoon of your greens powder
2 cups of almond coconut or hemp milk
2 teaspoons of raw cacao powder
2 tablespoons of coconut oil
1/2 teaspoon of cinnamon powder
1/2 teaspoon of vanilla powder or extract
1 pinch of sea salt
1 Tablespoon of raw honey or maple syrup
Choc Fix Smoothie
– all you need is a blender.
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
1 Tablespoon of Cacao powder
1 Cup of Almond Hemp or coconut milk
1 teaspoon of Macca Lucuma or Mesquite powder
Happy Hot Chocolate
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
2/3 Cup of filtered hot water out of the kettle
1/3 Cup of almond, coconut or hemp milk
1 BIG Tablespoon of Raw Cacao powder
2 Tablespoons of coconut oil
Wild Berry Smoothie
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
1 tablespoon of coconut oil or
1 Tablespoon of coconut powder
1 Cup of fresh or frozen organic berries
Optional: Honey to taste
Cacao Mud shake
2 Tablespoons of a protein powder (Synd X protein powder is ideal)
1 Tablespoon of raw cacao powder
1 Tablespoon of Mesquite or Macca powder
1/2 banana
1 small avocado
1/2 Cup of milk of your choice- almond, coconut, hemp
Chia Pudding for one
– YES! one. Great for breakfast too!
1/2 Cup of organic chia seeds
1 1/2 cup of almond hemp or coconut milk
1/4 Cup of frozen berries
Nature sweet to taste
1/2 teaspoon of any of the green powders
1/4 teaspoon Vanilla powder
Pinch of sea salt
Method
Place all the ingredients in a bowl and stir
cover and refrigerate for an hour before serving- That’s it! Lets not forget, my creation are always ultra fast time savers!
Garnish with cacao nibs or shredded coconut and enjoy.
Super green powders don’t just have to be about smoothies either!!!
An easy pesto you can make in minutes- and you wont miss the cheese…
Ingredients:
2 Cups basil leaves – If you aren’t to keen on basil, you can always substitute with parsley, mint or coriander.
1/2 Cup almonds, soaked and roughly chopped – If you don’t have almonds, cashews or pine nuts work well.
2 cloves of fresh Australian organic Garlic
Sea Salt to taste
1/4 Cup extra virgin olive oil- up to 1/2 a cup if needed
1 teaspoon of a greens powder
Method:
Combine the Basil, almonds, garlic and sea salt in a food processor and process until the mixture becomes a coarse meal.
Slowly add the olive oil in a steady drizzle, pulsing the food processor on and off. Add enough oil so that the mixture is moist and spreadable.
Stir through the greens powder of your choice.
To allow the flavours to develop, cover and chill for at least an hr before serving.
Pour a thin layer of olive oil over the top of the pesto to help keep its bright green color.
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