It seems that (greedy) food conglomerates and their shareholders will stop at nothing to minimise cost while making as much money as they can from their products by using food, well-documented to have huge and negative impact on our health (hydrogenated fats, GMO ingredients, highly processed and refined ingredients (salt, sugar, oils, grains, etc.) obtained by extreme heat or solvents, or both — stripping food from any nutritious value and creating a product that can be kept for a — ridiculous — extended period of time, also known to contain chemical residues, preservatives, colourings, taste enhancers, fillers, various additives and many other things that it seems we are discovering every day…)
At the end of the day it is always about money and never about the customer.
So let’s talk about Superfoods
What are Superfoods?
Superfoods are natural foods that are low in calorie and nutrient-dense (See ANDI, MANDI, ORAC articles), with high levels of antioxidants, known to help the body fight cellular damage from free radicals. These antioxidants boost the immune system and are proven to play an active role in the prevention from cancer and promoting cardiovascular health.
At present, there is no definitive list of Superfoods, and there are some fruits and vegetables with extremely high concentration of antioxidants; however, they are not all known worldwide (i.e. goji berries have only been globally noticed in the last few years, while Tibetans have been eating them by the handful for centuries, the same for açaì berries, maca, baobab, aloe vera, etc.)
In order to preserve nutrients and essential antioxidants, it is crucial to use the right cooking method, avoiding boiling in too much liquid and for too long, and over-cooking vegetables in general — vegetables will always tell you when they are overcooked: their taste changes and become bitter (i.e. broccoli…). It is always best to eat vegetables and fruits raw (it is recommended that 75% of the diet should consist of raw food: salads, crudités, smoothies or fruit/vegetable juices (although they have lost most of the fibre), and that one main dish daily should be a salad) and as much of a range as possible. Think rainbow.
Want an idea of a ‘Superfoods‘ dinner?
Pan-fried fillet of mackerel served with sweet potatoes and steamed kale, and side of fresh watercress salad sprinkled with mixed seeds and walnuts pieces, with a little vinaigrette (extra virgin olive oil (EVOO) and freshly squeezed lemon juice) and a handful of chopped parsley and coriander.
Hints: Marinate the mackerel fillets — same recipe as the vinaigrette, but add crushed garlic and a bit of puréed ginger — for 5 minutes. Using a frying pan, make sure the pan is really hot, put the fillets skin down, add salt and pepper to taste, and fry for 5 minutes with only 1/4 of a teaspoon of coconut oil, then place the pan in a hot oven (200˚c) for another 5 minutes. The middle should still be soft, and the skin crispy. You can roast the sweet potatoes or mash them — once mashed, season and add 1 tbsp of EVOO (instead of butter) and finely chopped parsley. To steam the kale, just place the leaves in a pot with a very little water and salt — the leaves will steam instead of boiling. Keep lid on until cooked.
It is important to notice that no matter how many litres of carrot or pomegranate juice one drinks everyday or how many bowls of blueberries one has for breakfast, when added to a very poor diet and lifestyle, one would not rip the benefits of those Superfoods.
* Based on their ANDI Score
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It is all about FOOD!!!™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients such as Minerals, Vitamins, Fat, Proteins and Carbohydrates, and their essential role the way nature intended, including their interactions on our body, and systems; nutrition; cooking processes; up-to-date listing of world news with major impact on food and consumers; comprehensive review of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin-Star trained chef, a leading lecturer on the UK-first Natural Chefs and Vegan Natural Chefs, and a registered Naturopath and qualified Nutritional Therapist, embracing fully his passion for good food and healthy eating.