Cooking with Superfoods

Cooking with Superfoods
What is a superfood?

Superfood is a broad term which generally refers to any highly nutritious food item which contains vitamins, minerals, antioxidants, phytochemicals and comes with very meagre calories. Although many nutritionists believe there’s no such thing as a superfood, now that the rave is on healthy diets and the growing list of superfoods, to be honest, we don’t always know what is considered a superfood and what is just a healthy food. 

What are some common superfoods?

At this point, you must be wondering what the common superfoods are. The five examples below are widely available, and on top of the list:


This creamy fruit contains heart-healthy monounsaturated fats which reduce cholesterol levels. They also contain Vitamins B, C and E, folic acid and potassium, which help with the formation of red blood cells, glycogen production and even healthy skin. They can be used in salads, side dishes, sauces etc.


This is a wholesome ancient grain that contains high levels of protein, iron, potassium, fibre, vitamins, antioxidants and minerals such as zinc and selenium. It aids in weight control and reduces the risk of diabetes and heart disease. 

Quinoa can be used as a substitute for rice since it’s gluten-free. It is very easy to make and can be eaten alone or with veggies, nuts etc. 

TRY THIS: California Quinoa Salad

California Quinoa Salad

These are top-ranking berries, with high levels of phytochemicals which aid in reducing inflammation. They also help reduce risks of memory loss, heart disease and cancer, due to their antioxidants content. They can be used in salads, cereals, parfait, baked goods etc.

TRY THIS: Mixed Berry Crumble

Mixed Berry Crumble

There are so many types of nuts, from almonds, peanuts, pistachios to pine nuts, pecans and walnuts. They contain high levels of unsaturated fats and omega-3 fatty acids, which are great for the heart and cholesterol reduction. They also contain protein and antioxidants, which help reduce the risks of heart disease and cancer.

Nuts are great alone, in cereals, entrees, salads, parfaits, side dishes, baked goods etc.

TRY THIS: Blueberry Walnut Smoothie

Blueberry Walnut Smoothie

Milk and dairy products are generally nutrient-dense foods – yoghurt is a great example. It is gut-friendly, and aids in natural detoxification as well as reduces inflammation.

Plain or low-fat yoghurt contains a high level of calcium, protein and potassium. They are great on their own, in vegetable dips, entrees, baked goods, parfaits etc.

Let’s try some healthy eating!

Now that we’ve seen some examples of superfoods, let’s add these foods in our meal plans for a truly effortless healthy diet.

How do you cook with superfoods? Share with me on Twitter and tag @dailyteaspoon or #dailyteaspoon!

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