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.
The students prepared a Green Salad adding in Superfoods; Quinoa, and Goji Berries.
See Recipe below;
Super foods Green Tabouli
What’s good about it:
The broccoli is full of alkalinising, anti-inflamatory and anti-cancer phytonutrients called sulforaphane that work to support optimum health and protect against disease. Pistachios are high in the minerals potassium and magnesium to help nourish the nervous system when under stress. Avocado is heart healthy and anti-inflammatory to the body and can nourish the immune system and reduce symptoms of arthritis and depression. The lime and black pepper helps aid digestion,
Supper foods added;
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.
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)
350 g raw broccoli ( 1 large head broccoli)
6 spring onion finely sliced
100 g (1 large bunch) parsley, chopped
100 g (1 large bunch) mint, chopped
1 cup of cooked Quinoa
1/2 avocado, chopped
20 g ( a good handful) pumpkin seeds
50 g (2 good handfuls) pistachio nuts, roughly chopped
100 g baby spinach leaves
Juice from 3 limes or 2 lemons
1 tablespoons cold pressed olive oil or flaxseed oil
30 g (1 handful) goji berries
A generous amount of black pepper + a little sea salt
Chop the raw broccoli as fine as you can with a large knife. I also use the stalks of the broccoli, but trim the tough outer layer before I chop. You can also do this quickly in a food processor.
Combine the raw broccoli in a large bowl with the spring onion, parsley, mint, avocado, pumpkin seed, pistachio, spinach, lemon, olive oil, goji, black pepper and a little sea salt.
Mix well until combined.
Taste and adjust if necessary.
Divide between serving bowls and enjoy.