Superfoods are known for their health-enhancing properties. These nutrient-dense powerhouse foods have numerous health benefits, from anti-ageing to maintaining a healthy weight and fighting disease — all good reasons to eat them daily.
7am Breakfast booster: Oats
High in soluble and insoluble fibre and low-GI, wholegrain natural oats are digested slowly, making them the perfect sustained-energy food. They're also packed with B vitamins, which support the nervous system and have a calming and grounding effect, so they are a great way to start your day.
11am Mental maximiser: Blueberries
British scientists found people who drank a blueberry smoothie in the morning had heightened concentration up to five hours later. The effect is due to the flavonoids in blueberries, which increase blood flow to the brain.
1pm Energy top-up: Kidney beans
Added to your salad, soup or wrap, kidney beans are a smart way to re-fuel. They're a good source of protein and fibre, which stabilise blood sugars for lasting energy, and are low in sugar and saturated fat.
3pm Craving cruncher: Walnuts
Walnuts are a good source of protein, mono-unsaturated fat, omega-3s and omega-6s and vitamin B6, which nourish the brain and reduce sugar cravings, so you're better able to resist the biscuit jar.
7pm Post-gym pick-me-up: Salmon
A fitness superfood, salmon is packed with protein for building and maintaining muscle, improving muscle function and assisting recovery. It's also one of the richest food sources of omega-3s, which relieve post-workout joint stiffness.
9pm All-natural nightcap: Cherries
To sleep more soundly, snack on some cherries after dinner. Recent studies show cherries are one of the most concentrated food sources of melatonin, the hormone that regulates our sleep patterns.
RECIPE
Kidney Bean Burgers
Ingredients
2-1/2 cups cooked kidney beans
1/2 cup oats
2 Tablespoons tamari or soy saucesoy sauce
garlic powder or fresh minced garlic, optional
onion powder,
1/2 cup oats
2 Tablespoons tamari or soy saucesoy sauce
garlic powder or fresh minced garlic, optional
onion powder,
optional olive oil
Directions:
Mash kidney beans. Add oats, soy sauce, and seasonings.
Mix and form into patties. Fry in olive oil until brown on both sides.
The burgers like to fall apart, so add a little oil or extra soy sauce to the mix. Top with normal burger stuff and wholemeal, rye or a healthy bun of choice.
Mash kidney beans. Add oats, soy sauce, and seasonings.
Mix and form into patties. Fry in olive oil until brown on both sides.
The burgers like to fall apart, so add a little oil or extra soy sauce to the mix. Top with normal burger stuff and wholemeal, rye or a healthy bun of choice.
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