These may be foreign to most of us, so we've compiled a list of superfoods that you will find pretty much anywhere in South Africa.
This leafy veg pops up in restaurant meals and salads – one variety is similar to spinach and other varieties is frilly and purple in colour! Kale is a relative of broccoli and Brussel sprouts. It’s a great source of fibre, Vitamins A, C and K, folate and of the minerals iron, calcium and potassium. Use it in stir-fries, veggie bakes and lasagna. You may want to remove the stems unless you’re making a veggie soup. Kale can be a little bitter. To take the edge off, blanche it in a little boiling water for a minute, cool and then toss it in a salad or a fruit smoothie. You’ll be stronger than Popeye in no time!
According to recent research, there are few foods as beneficial to your health as mushrooms! Not only are they a tasty addition to many meals and salads, but they are a nutrient-packed powerhouse. They are a good source of dietary fibre, minerals magnesium, zinc, selenium, and B vitamins. The basic white mushroom contains compounds that have been linked to lowering the risk of breast cancer both in pre- and post-menopausal women. Research is also being done into a possible link to a lowered risk of prostate cancer in men.
Throw them into your meals more regularly. Think casseroles, stews, soups, stir-fries, veggie bakes and even raw in salads. Don’t forget the larger brown mushroom too, which when topped with feta, kale and cheddar, is like a meal on its own!
Blackbeans & Lentils
Since black beans can be hard to find, we've hone in on the humble lentil. The delicious legume is a good source of protein and iron, and may help reduce cholesterol - thanks to a high fibre content. Lentils are a great substitute for meat, and therefore excellent for vegetarians if eaten together with brown rice and vegetables. If you don’t want them on their own, they are brilliant to add to mince, soups, stews and salads. And they are easy on the wallet, making them even more awesome.
Coconut water
Hailed as “nature’s sports drink”, coconut water has less sodium and sugar and more potassium than sports drinks, but also brings to the party some Vitamin C, calcium and dietary fibre – making it a great refreshment after a serious gym session or run. The only caution is that all beverages with sugar should be consumed when you need an energy boost, and not as a regular drink; good old plain water is still best for this!
Avocado oil
The new choice over olive oil, avo oil is a great source of monounsaturated fats, which are beneficial to health. It also has Omega-3 fatty acids and Vitamins A,D and E. It may help reduce high levels of ‘bad’ cholesterol, inflammation and high blood pressure. Avo oil’s lovely colour and taste add flavour to lightly sautéed veggies or is great drizzled over roasted vegetables or a healthy salad when added with some balsamic vinegar.