What Is The Superfood Buzz?
"Cook Yourself Thin: Skinny Meals You Can Make in Minutes"
is the HOT new cookbook based on the Lifetime Television Show. The focus is on tiny simple steps we can take to result in a significant difference. Isn't it wonderful when we find out that easily accessible foods that don't cost a fortune, better yet, that we may already use regularly, are terrifically beneficial to our health!
'Superfood' one of the latest buzzwords to fascinate foodies. But if the word has you picturing an expensive multi-level marketing order, hold your horses. Some of the most super superfoods are the ingredients we cook with every day.
"Most unprocessed, natural foods can be classed as superfoods," says food expert "The Nutrition Coach" Kim Porter, "fruits, vegetables and proteins, such as fish, are rich in nutrients and beneficial to our health.
There has been a huge amount of hype in recent years about 'superfoods', and they have come and gone in trends. While it is fantastic that these healthy foods are being brought to our attention, it's important to not get carried away on every bandwagon. Focus on a super diet (balance balance balance) rather than individual superfoods. Here are 10 of the top foods and a few new (or easy) ways to make them a part of your routine.
Beets
- Beets...cleansing SuperFood!
Beets contain beta-carotene and betacyanin, powerful antioxidants which are said to help improve liver detoxification. They are also high in folic acid, essential for a healthy pregnancy. Impressively versatile, beets are a great cleansing food.
Make It Now!
Chocolate and Beetroot Brownies...hide them in chocolate
Ingredients
- 250g/10oz good, dark chocolate (70% cocoa solids), broken into pieces
- 250g/10oz unsalted butter, cut into cubes, plus more for greasing
- 250g/10oz caster sugar
- 3 free-range eggs
- 150g self-raising flour (we used wholemeal self-raising)
- 250g beetroot, boiled until tender, peeled and grated
Method: How to make chocolate and beetroot brownies
1. Preheat oven to 350°F.
Grease a baking tin of approximately 20 x 30 x 3cm and line the bottom with baking parchment.
2. Break up the chocolate into pieces, cut the butter into cubes then mix them up a bit in a heatproof bowl. As the oven begins to warm up, put the bowl onto one of the shelves for a few minutes until the chocolate and butter starts to melt. Stir, and put back into the oven for a few more minutes to melt completely.
3. Whisk the eggs and sugar together in a bowl until combined, then beat in the melted chocolate and butter until smooth. Gently fold in the flour then the beetroot – be careful not to overmix or it will make the brownies tough.
4. Pour the mixture into the prepared tin and smooth over the top with a spatula. Bake for about 20 minutes. A knife or skewer pushed into the middle should come out with a few moist crumbs clinging to it. Don't be tempted to overcook them! Remove the tin from the oven and leave on wire rack to cool before cutting into squares.
Garlic
- Garlic...the natural antibiotic!
Natural antiviral and antibiotic properties make garlic great for warding off winter coughs and sniffles (swine flu anyone?). Garlic has also been shown to reduce levels of bad cholesterol and it contains good levels of vitamin B6, making it a superfood for the heart. If your friends can take it, eat it raw.
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Garlic and Chili Prawns from "A Tour of Spain"...any excuse to eat shrimp!
Serves 2 as tapas
Ingredients
- 4 tbsp olive oil
- 4 plump garlic cloves, peeled and thinly sliced
- 1 smallish, fresh red chili, finely chopped
- 6 - 8 large raw prawns
- Chopped flat leaf parsley, to serve
Method: How to make garlic and chili prawns
1. Heat the olive oil in a large frying pan and add the garlic and chili. Cook over medium heat for 1 - 2 minutes until softened.
2. Add the prawns and cook for just 1 - 2 minutes, turning halfway, until thoroughly cooked and pink throughout. Tip into a serving dish and sprinkle with fresh flat leaf parsley. Serve with lots of crusty bread.
Broccoli
- Broccoli...part of a family of SuperFoods!
To beat a common cold, turn to this stalwart of the cruciferous family (which also includes kale, cabbage and cauliflower). Rich in vitamin C and fibre, broccoli also contains phytonutrients, which have anti-carcinogenic properties and can boost immunity, cleanse the liver and protect our eyes. Eat it raw or lightly steamed for maximum benefit.
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Broccoli and Garlic...an easy broccoli side dish to accompany roast meats. Goes particularly well with our roast chicken with lemon and rosemary.
Serves 6
Ready in 15 minutes
Ingredients
- 2 broccoli heads (about 750g), cut into florets
- 6 tbsp good olive oil
- 2 garlic cloves, thinly sliced
1. Drop the broccoli into a pan of boiling salted water and cook for 4 minutes, until al dente. Drain well.
Apples
- Apples...teachers SuperFood!
Serves 6
Ready in 35 minutes
Ingredients
The filling
- 700g/about 4-5 Bramley apples, peeled, cored and thickly sliced
- 50g fructose sugar
- 1/4 tsp mixed spice
- 1 tsp cinnamon
- juice and zest 1 orange
- splash of calvados, brandy or cider, (optional)
The topping
- 100g wholemeal flour
- 85g butter, very cold and cut into cubes
- 3 tbsp fructose sugar
- 50g whole porridge oats
The vanilla creme fraiche
- 300g 4% fat crème fraiche
- 1 vanilla pod, seeds only
- 1 tsp fructose sugar, (optional)
Tip
Portion size per serving:
- 1 portion of fruit and vegetables
- 5 portions of 'extras'
2. Stir gently over a low heat until the sugar has melted and the apples begin to break down. Pour into a two-liter pie dish and leave to cool a little while you make the topping.
3. Place the wholemeal flour and butter in a mixing bowl and rub together until it resembles breadcrumbs. Add the sugar and oats and mix through.
4. Sprinkle over the apples, pressing down if necessary. Bake in the oven for 25 mins or until golden and crisp.
5. For the vanilla crème fraiche, mix all the ingredients together. Serve dolloped on top of the crumble.
Eggs
- Eggs...the Simple SuperFood!
Now that's an easy one! For something so small, an egg crams an awful lot in. They are a brilliant source of protein, and provide good levels of iron, zinc, B vitamins and selenium. They also contain choline, which is cited as vital for brain function and memory. Best of all, you can whip them up in a jiffy.
If you usually only manage to choke down a dry piece of toast for breakfast then this recipe will remind you how to make a proper start to the day. Boil an egg. Written with children in mind, it is easy to follow.
Serves 1
Ready in 10 minutes
Ingredients
- 1 egg
Almonds
- Almonds...packed with power
Pear and Almond Cake...not be the most obvious of combos, but try this delicious cake and you'll soon realize that it's a match made in heaven!
Serves 8
Takes 35 minutes to make and 1 hour to bake
Ingredients
- 175g softened butter
- 150g Billington's Golden Caster Sugar
- 1 tsp vanilla extract
- 2 medium eggs
- 220g self-raising flour
- 1/2 tsp baking soda
- 1 tsp grated nutmeg
- 140ml sour cream
- Finely grated zest of 1 lemon
- 50g ground almonds
- 2 firm pears, such as Comice
- A little lemon juice
- For the almond crunch topping
- 50g butter
- 50g Billington's Light Muscovado Sugar
- 2 tbsp double cream
1. Line a 20cm springform tin with non-stick baking paper. Preheat the oven to 180°C/fan160°C/gas 4.
2. Cream the butter, sugar and vanilla in a bowl until pale and fluffy. Beat in the eggs, 1 at a time, adding a spoonful of the flour with the second egg. Sift the remaining flour, a pinch of salt, baking soda and the nutmeg together. Fold half the flour into the creamed mixture. Fold in the sour cream, zest and almonds, then the remaining flour.
3. Peel, core and slice the pears. Toss with lemon juice to prevent discolouration. Spread half of the cake mixture over the base of the tin, cover with the pears, then the remaining cake mixture. Bake for 40 minutes.
4. Meanwhile, make the almond topping. Melt the butter in a pan and stir in the sugar and cream, then stir in the almonds.
5. Remove the cake from the oven and pour the almond mixture evenly over the top. Bake for a further 20-25 minutes, or until the topping is toffee-coloured and a skewer comes out clean from the centre of the cake. Remove and serve warm or cold.
Green Tea
- Green Tea...a secret to longevity
Green tea is very rich in a group of potent antioxidants called flavonoids, which are said to have immune enhancing and cancer protective properties. It is thought that one of the reasons why cancer rates are lower in Japan than the Western world is due to the high consumption of green tea (around three cups daily).
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Green Tea Ice Cream...has a delicate, almost scented, flavor and it's perfect served with tropical fruits such as mango and dragon fruit.
Serves 4
Takes 35 minutes to make, plus cooling and freezing
Nutritional Information
Per serving:
394kcals
22.6g fat (12.7g saturated)
7.2g protein
42.9g carbs
42.9g sugar
0.2g salt
Ingredients
- 500ml full-fat milk
- 100ml double cream
- 3 egg yolks
- 100g sugar
- 10g green tea powder (see Tip)
- Tropical fruits, such as sliced mango and dragon fruit, to serve
1. Put the milk and cream in a pan over a medium heat and bring just to the boil. Remove from heat. In a large bowl, cream together the egg yolks, sugar and green tea for a few minutes, until thickened. Gradually pour in the hot milk mixture, stirring.
Tip
Green tea powder can be bought from the Japan Centre, 212 Piccadilly, London W1J 9HX. If you're not in London, Japan Centre has a good website, visit (japancentre.com) for mail order.
2. Pour the mixture back into the pan over a medium-low heat and cook, stirring, for 10-12 minutes, until thick enough to coat the back of a spoon. Do not overheat as it may curdle. Sieve into a clean bowl and cool.
3. Churn the mixture in an ice cream maker until frozen, then freeze until serving. Alternatively, pour into a freezerproof container, freeze for 2 hours then whizz in a processor until smooth. Freeze and repeat 3-4 times, until smooth, then freeze until serving. Serve scoops of ice cream with sliced tropical fruits.
Sardines
- Sardines...Great Source of Omega3's
Sardines are oily fish, which means they are a great source of omega 3 fats, vital for good heart, brain, skin and hormone health. Whether fresh or tinned, these little fish also provide lots of protein, vitamin B12, selenium and vitamin D. Tinned sardines on toast makes a fast and delicious budget lunch.
Make It Now!
Gordon's Grilled Sardines with Chermoula...from Cook Along Live
Serves 4
Ingredients
For the chermoula
- 2 teaspoons cumin seeds
- 2 teaspoons coriander seeds
- Salt and pepper
- Zest and juice of 1 small lemon
- 2 garlic cloves, peeled and roughly chopped
- 1 teaspoon sweet paprika
- 4 - 5 tablespoons olive oil
- Small handful of coriander, chopped
- 8 fresh sardines, gutted
For the couscous
- 250g couscous
- Olive oil
- 150ml vegetable stock, hot
- 100ml boiling water
- 100g raisins
- 200g cherry tomatoes
- Fresh basil, shredded
- Balsamic vinegar
- 100g flaked almonds
- 1 x lemon, zest and juice
Method: How to make Gordon's grilled sardines with chermoula
1. To make the chermoula, toast the cumin and coriander seeds in a pan over a low heat until fragrant.
2. Tip the toasted seeds into a mortar and add a pinch each of salt and pepper. Grind to a fine powder, then add the lemon zest, garlic and grind the mixture to a paste. Stir in the rest of the ingredients.
3. Score the sardines lightly on both sides at 1cm intervals and place in a shallow dish. Spoon half of the chermoula mixture over the fish and rub the marinade into the scored skin. Cover with cling film and leave to marinate.
4. Tip the couscous into a mixing bowl. Add a dash of olive oil and pour over the hot stock and water. Add the raisins here to re-constitute. Cover with cling film and leave for 15 - 20 minutes.
5. Mix the cherry tomatoes and basil in a bowl with salt and pepper. Add a splash of balsamic vinegar, drizzle with olive oil and toss together.
6. Heat a griddle pan until hot. Season the sardines with a little salt and pepper and oil lightly. Place them on the griddle and sear for 3-4 minutes each side, basting with any juices as you go. Spoon over the remaining chermoula and transfer the griddle to the oven for 2-3 minutes. Toast the flaked almonds in a dry frying pan until lightly brown.
7. Fork through the couscous to separate the grains. Add the flaked almonds, lemon zest and juice, a little olive oil and season to taste. Spoon the couscous onto the plate, serve the cherry tomatoes alongside and top with the sardines.
Turmeric
- Turmeric...a Powerful Antioxident
Turmeric has been used for centuries in China and India as an anti-inflammatory agent and can be helpful in cases of joint and muscle pain. Turmeric is also said to be a powerful antioxidant and a source of iron, manganese and vitamin B6, all of which adds up to the wonderful conclusion: eating curry is good for you. Yeah us!
Although curry and potatoes are now great British staples, both foods originated outside of the UK. Curry powder came from India and was first sold in the UK in the 18th century, while potatoes arrived on our shores in the 16th century from the Americas.
Make It Now!
Potato and Cashew Curry
Serves 4
Ready in 45 minutes
Nutritional Information
Per serving:
444kcals
24.3g fat (8.6g saturated)
10.6g protein
50.2g carbs
10.2g sugar
0.8g salt
Ingredients
- 900g British new potatoes, peeled
- 2 tbsp vegetable oil
- 1 tbsp black mustard seeds
- 1 onion, thinly sliced
- 2 garlic cloves, crushed
- Thumb-size piece fresh root ginger, grated
- 1 hot green chilli, deseeded and finely chopped
- 1 tsp turmeric
- 6 fresh curry leaves (from large greengrocers), or 6 dried (from supermarkets)
- 400ml can reduced-fat coconut milk
- 4 vine tomatoes, peeled, deseeded and quartered
- 2-3 handfuls baby spinach leaves, washed
- 100g cashew nuts
Method: How to make potato and cashew curry
Halve the potatoes, if large, put into a large pan and cover with water. Bring to the boil and cook for 5 minutes. Drain and set aside.
Heat the oil in the same pan, add the mustard seeds and cook until they start to pop. Add the onion and fry for 5 minutes, until softened. Add the garlic, ginger, chilli, turmeric and curry leaves and fry, stirring, for 1 minute. Add the potatoes and cook, stirring, for 2 minutes. Pour in the coconut milk, bring to the boil, then reduce the heat and simmer for 10 minutes. Stir in the tomatoes, season, and cook for a further 5-10 minutes, or until the potatoes are tender but still holding their shape. Season to taste, then stir in the spinach and cashews.
Cook briefly to just wilt the spinach. Divide between 4 warm bowls and serve with naan bread to soak up the juices.
Red Wine
- Red Wine...relaxing and healthful!
Stock up your wine rack. According to Kim, the odd tipple of red wine won't do you any harm and in fact, might benefit you. Red wine has protective properties due to a high content of polyphenols, antioxidants which can apparently protect against cancer, heart disease and (brilliantly) premature ageing. Wines made from Tannat or Malbec grapes usually contain the highest polyphenol levels.
Make It Now!
Sausage, Haricot Bean and Red Wine Casserole...will keep you warm through the cold winter evenings. Just snuggle up and enjoy it.
Serves 4
Ready in 40 minutes
Nutritional Information
Per serving:
637kcals
43.4g fat (15.3g saturated)
30g protein
27.1g carbs
5.3g sugar
3.2g salt
Ingredients
- 1 tbsp sunflower oil
- 8 good pork and herb sausages
- 1 onion, sliced
- 2 celery sticks, sliced
- 2 fresh thyme sprigs, plus extra to serve
- 2 tbsp tomato puree
- 1 tbsp flour
- 150ml red wine
- 600ml fresh chicken or vegetable stock, hot
- 410g can haricot or cannellini beans, drained and rinsed
- Chopped fresh flatleaf parsley, to serve
Method: How to make sausage and red wine casserole
1. Heat the oil in a casserole or large frying pan over a medium heat. Add the sausages and brown until golden all over. Remove them with a slotted spoon and set aside. Add the onion, celery and thyme sprigs to the pan and cook, stirring, for 5 minutes. Add the tomato purÈe and flour and cook for 1 minute. Pour in the red wine, bring to the boil and bubble until reduced by two-thirds. Add the stock, bring back to the boil and reduce the heat to a fast simmer.
2. Halve each sausage diagonally and return to the pan, then simmer for 15 minutes until they are cooked through and the sauce has thickened slightly.
3. Stir the beans into the casserole and cook for a further 5 minutes to heat through. Season to taste, then divide between 4 warm plates. Garnish with the extra herbs. Serve with creamy mash and vegetables.
