Today’s healthy cooking kitchen class was on Super foods- The hype on super foods and how to utilise these foods in our cooking.
Super foods refer to types of foods which are thought to have a very high content of certain nutrients, making them exceptionally worthwhile to include in our diet. Typically these food sources are high in antioxidants and essential nutrients – nutrients our bodies can’t produce. In today’s class we will learn how to add different types of super foods to boost the nutrition value of our meals.
A list of common super foods you may see around include;
Acai Powder contains a vast array of nutritious vitamins and minerals including B-vitamins, vitamin K, potassium and manganese, antioxidants. Acai is also a great source of oleic and linoleic acids – essential omega fats. Omega fatty acids are terrific for promoting glowing skin and hair.
The purple Chilean maqui berry is one of the most antioxidant-rich foods. It contains an abundance of vitamin C, calcium, iron and potassium, anti-aging anthocyanins and polyphenols, and anti-inflammatory compounds. Maqui Powder has a tart fruity flavour that’s a delicious addition to juices, smoothies and desserts.
Maca is a superfood root from the Andes Mountains of Peru that has been used by indigenous Andean societies as a source of nourishment and healing for thousands of years. Maca Powder is a concentrated form made by extracting the starch – which makes the nutrition easier to digest and absorb.
Cacao powder is one of the richest sources antioxidants found in nature. It also provides important minerals including magnesium and iron. Separated from the oily cacao butter, cacao powder is also a concentrated form of healthy dietary fiber.
Camu fruits are the highest documented source of vitamin C – providing 200 times more than a banana, 56 times more than a lemon, and 30-60 times more than an orange. Camu also contains a broad range of other important nutrients including antioxidants, phytochemicals and amino acids, as well as many important vitamins and minerals including beta-carotene and potassium.
Goji Berries provide a number of important macronutrients including carbohydrates, protein, healthy fats and soluble fiber. There’s even more to this sweet little red berry including 18 amino acids, free-radical fighting antioxidants, carotenoids, vitamins A, C, and E, and more than 20 other trace minerals and vitamins including zinc, iron, phosphorus and riboflavin (B2)
It is the only vegetarian source that is a complete protein- meaning it has all the essential amino acids that are contained in most protein sources such as meat. It is also high in certain vitamins and minerals in vitamin A, K, Iron, Lysine, Magnesium, Manganese and B2. It is also low GI giving you a sustained release of energy, keeping you fuller for longer.
Helps to pump up the omega 3 fatty acid profile. Benefits of omega 3 include helping to lower cholesterol levels, reduce high blood pressure, improving symptoms of arthritis and improved mental health.
In today’s class the students had the opportunity to make an energy smoothie using Maca, and Chai seeds as their added super foods and a Super foods salad using Goji Berries, Quinoa as their add super food ingredients.
We were lucky enough to have one the students fetch us some ‘Green Beers’, apparently made from Broccoli and beans as Manu had convinced us. With some African tunes playing in the background, not only did the students have a great time preparing and eating these foods, they were also educated on potential super foods and their benefits and how they can start utilising these in their cooking!