What exactly are superfoods? Although it’s an overused term, foods described as ‘superfoods’ are essentially nutrient-rich ingredients that cram in an unusually large dose of antioxidants, polyphenols, vitamins, minerals and other health-promoting qualities. Eating them may reduce the risk of chronic disease, and prolong life, as well as offer benefits for energy levels and overall wellbeing. These easy brekkie recipes will help you dose yourself up on super nutrients first to set you up well for the rest of the day.
MASHED AVOCADO AND SARDINE TOAST
Nothing makes you more productive than a protein and (healthy)fat-filled breakfast. Sardines are packed with Omega-3 oils, which are great for the brain as well as the heart. Meanwhile the creamy avocado contains nearly 20 vitamins, minerals and phyto-nutrients and is one of nature’s ‘healthy fats’. Mix the two together and you have an insanely healthy, filling brekkie or snack that tastes ridiculously good.
1/2 ripe avocado
2 slices whole grain seeded toast
2 whole tinned sardines (head and tail removed if your prefer)
Lemon juice from 1/2 lemon
Salt and pepper (to taste) Sliced tomato
Mash together the sardines and avocado in a bowl. Toast the bread to your liking, then spread mashed mixture on the toast. Season lightly with salt and pepper, drizzle on some lemon juice, garnish with sliced tomato and eat up!
PEANUT BUTTER AND APPLE SANDWICH
Protein-packed peanuts are a great source of healthy fat and come stacked with flavonoids, antioxidants and 30 essential minerals and vitamins. Vamp up a classic peanut butter on toast with the added texture and nutrients of some crunchy apple, which packs a nutritional punch with polyphenols, fibre, potassium and immune-system-promoting vitamin C.
2 slices of wholewheat bread
1 tbsp of peanut butter
1 small apple – cored, and sliced
Spread the peanut butter on one slice of bread, top with the sliced apple, then top with other slice of bread. Munch away!
Turmeric is a well-known aspirin substitute and it also has a reputation for fighting colds and coughs and helping to strengthen the immune system. This simple recipe for a turmeric smoothie makes for a spicy, nourishing and delicious brekkie that will dose you up with a hit of calcium from the milk and potassium from the banana, while the turmeric helps to stave off toxins and improves digestion.
220 ml milk or coconut milk
1 tsp of turmeric powder
1/2 tsp cinammon
1/2 teaspoon ground ginger
Honey or sugar, to taste
Put all the ingredients in a blender. Blend, pour into a glass and enjoy.
PUMPKIN SPICED OATMEAL
Pumpkins can boost your vision, lower blood pressure, and help you sleep better. Throw some oatmeal, cinnamon, Omega-3-packed walnuts and milk in the mix, and you have a great superfood breakfast recipe.
1 and 1/2 cups of milk
3/4 cup of rolled oats
2 tbsp of brown sugar
1/2 tsp of ground all spice
1/4 cup pumpkin puree or pumpkin chunks (canned)
2 tsp of cinnamon handful of crushed walnuts
Warm milk over medium heat. Stir in all the ingredients except the pumpkin. Cover the pot and reduce heat to low-medium, stir occasionally. After 3 minutes, stir the pumpkin pieces into the mixture. Cook for a further 2 minutes or until pumpkin is warmed through.