{"id":24759,"date":"2024-05-02T06:00:41","date_gmt":"2024-05-02T06:00:41","guid":{"rendered":"https:\/\/test10.co.za\/C\/?p=24759"},"modified":"2024-05-01T21:20:47","modified_gmt":"2024-05-01T21:20:47","slug":"superfoods-sneak-juices-smoothies","status":"publish","type":"post","link":"https:\/\/test10.co.za\/C\/superfoods-sneak-juices-smoothies\/","title":{"rendered":"14 Superfoods That You Should be Eating Every Day and How to Include in your Diet"},"content":{"rendered":"

If you drink smoothies<\/a> to improve your daily nutrient intake, then you’re already healthier than most, but did you know there are ways to boost your smoothies and juices with very little effort? Superfoods, a group of foods with increased health benefits, are an easy way to improve your drinks. Not into juicing? That’s ok, we also have a bunch of really tasty ways to include superfoods in your diet, even some desserts!<\/p>\n

Avocado<\/h3>\n

We\u2019re certain that you don\u2019t need more reason to eat avocado. While avos may seem an unlikely addition to smoothies, they help create a creamy texture without any added flavour. Avocados are packed with (good for you) monounsaturated fat, which helps lower bad cholesterol. They also aid the absorption of fat-soluble vitamins A, D, E and K; and contain folate, vitamins C, B5 and B6, and a host of minerals. They really are little nutrition bombs!<\/p>\n

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Avocado Flapjacks<\/h4>\n

Sneak some extra nutrients into your stack of pancakes by adding avocado as the fat source.
\nRecipe for Avocado Flapjacks<\/a><\/p>\n

Green Pizza with Guacamole, Veggies & Chickpeas<\/h4>\n

These gorgeous, green pizzas are a fresh and tasty way to feed a group of hungry veggie-loving friends.
\nRecipe for Green Pizza<\/a><\/p>\n

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Blueberries<\/h3>\n

In the world of superfoods, blueberries may just be the most super. For starters, they are very rich in antioxidants, as well as B-complex; vitamins A, C and E; selenium and zinc. Blueberries also contain iron, which promotes immunity by raising haemoglobin and oxygen concentration in blood. They\u2019re able to boost your immune system, prevent infections, prevent loss of vision, and lower the risk of heart disease and cancer. In winter, when they\u2019re out of season, simply pick up a frozen pack to pop into your blender.<\/p>\n

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Quinoa and Blueberry Breakfast Parfait<\/h4>\n

A healthy and tasty way to start your day.
\nRecipe for\u00a0Quinoa and Blueberry Breakfast Parfait<\/a><\/p>\n

Polenta Blueberry and Coconut Muffins<\/h4>\n

Deliciously moist and tender muffins with sweet blueberries. The polenta adds a lovely bit of texture and makes this a really substantial muffin, that is great for snacking and adding to your lunchbox.
\nRecipe for Polenta Blueberry and Coconut Muffins<\/a><\/p>\n

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Cherries<\/h3>\n

Cherries are not only a fantastic way to add a fruity element to your bakes and lend a sweet-sour note to savoury dishes, they also have loads of health benefits. These bright red beauties are filled with antioxidants, and incredible vitamins and minerals. Cherries are high in vitamins A and C \u2013 great for boosting your immune system. They also contain vitamin K, which is essential for calcium metabolism and cardiovascular health. Fresh cherries make for a healthy snack, you could even use it to infuse your tea.<\/p>\n

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Flatbread with Prosciutto, Brie cheese, Rocket & Cherries<\/h4>\n

Cherries aren’t the first topping that comes to mind when making flatbread, but this delicious recipe reminds you why it should be.
\nRecipe for Flatbread with Prosciutto, Brie cheese, Rocket & Cherries<\/a><\/p>\n

Cherry Crumble Bars<\/h4>\n

These high-energy bars are delightfully fruity and filled with the goodness of cherries.
\nRecipe for Cherry Crumble Bars<\/a><\/p>\n

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Chia Seeds<\/h3>\n

Chia seeds<\/a> are rich in alpha-linolenic acid (ALA), which is an omega-3 fatty acid. It’s also been reported that ALA limits the growth of cancer cells in breast and cervical cancer. Chia seeds are one of the best plant-based protein sources, and can prolong hydration and the absorption of electrolytes, as they absorb ten times their own weight in water. The best way to eat them is ground up or soaked in water and added to a smoothie.<\/p>\n

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\"Superfoods<\/a><\/div><\/div>\n

Milk Tart-flavoured Chia Seed Pudding<\/h4>\n

Chia seeds are fantastic! They\u2019re healthy, surprisingly tasty, low-carb, and have a natural thickening quality, making them the perfect ingredient for desserts.
\nRecipe for\u00a0Milk Tart Flavoured\u00a0Chia Seed Pudding<\/a><\/p>\n

Chilled Vanilla Chia Seed Pudding with Poached Plums<\/h4>\n

A delicious chilled pudding with the flavours of plum and vanilla.
\nRecipe for\u00a0Chilled Vanilla Chia Seed Pudding with Poached Plums<\/a><\/p>\n

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Cacao Nibs<\/h3>\n

With a slightly nutty flavour, cacao nibs (dried and fermented cacao beans) can be a healthy and tasty swap for regular chocolate. They\u2019re also incredibly good for you. A single serving (30g) of cacao nibs provides 18% of your daily intake of fibre, and 21% of it for iron. They are also loaded with protective antioxidants and magnesium. In fact, raw cacao nibs are one of the best food sources of magnesium \u2013 an essential mineral involved in over 300 chemical reactions in our body, from nerve function to bone health. Add to your smoothies or simply snack on them as is.<\/p>\n

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Dark Chocolate Mud Cake With Cacao Nibs<\/h4>\n

Who can resist a moist chocolaty slice of cake? Add in cacao nibs for a bitter crunch and you have yourself a winner.
\nRecipe for Dark Chocolate Mud Cake With Cacao Nibs<\/a><\/p>\n

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Goji Berries<\/h3>\n

Often found in dried form, these little powerhouse berries contain all the essential amino acids needed for building muscle tissue. They also have the highest concentration of protein of any fruit, are loaded with vitamin C, and contain more carotenoids \u2013 linked to reducing cancer risk and improving eye health \u2013 than any other food. They\u2019re high in fibre and boast fifteen times the amount of iron found in spinach, as well as calcium, zinc and selenium. Need more encouragement to add a handful to tomorrow\u2019s smoothie?<\/p>\n

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Coconut Granola with Goji Nuts and Berries<\/h4>\n

Start the day with this coconut and nut based granola; the goji berries make it extra tasty.
\nRecipe for\u00a0Coconut Granola with Goji Nuts and Berries<\/a><\/p>\n

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Coconut Oil<\/h3>\n

There is no end to the health benefits of the entire coconut fruit, but with a number of amazing properties, coconut oil<\/strong><\/a> is probably the superstar. It\u2019s been linked to preventing liver and kidney diseases, strengthening the immune system, as well as maintaining cholesterol and blood sugar levels. It\u2019s also important to add a tablespoon or two to your morning smoothie, so that your body can absorb vitamins D (found in soy milk and cereals), E (in kiwi fruit and almonds) and K (found in leafy greens like spinach and kale). These recipes are a little bit of an indulgence, of course, but to incorporate coconut oil into your diet, simply add a spoonful to your morning smoothie or use as an oil to cook with.<\/p>\n

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\"Superfoods<\/a><\/div><\/div>\n

LCHF Coconut and Almond Donuts<\/h4>\n

A tasty treat for sure. Kids and adults alike will love these.
\nRecipe for LCHF Coconut and Almond Donuts<\/a><\/p>\n

Homemade Chocolate Slab<\/h4>\n

If you love chocolate and the melty goodness of coconut oil, then you will love this recipe. Make your own chocolate at home and know exactly what’s going into it. Make sure you keep refrigerated, as coconut oil melts at room temperature.
\nRecipe for Homemade Chocolate Slab<\/a><\/p>\n

Learn about the difference between coconut oil and MCT oil<\/a><\/em><\/p>\n

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Green Tea<\/h3>\n

Green tea is made with the same tea leaves as black tea but hasn\u2019t undergone the withering and oxidisation process. The health benefits of green tea<\/a> have been celebrated for free-radical-fighting antioxidants, contains B-vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium and caffeine. Brew up a teabag or two, cool the liquid and add it to your smoothie or juice.<\/p>\n

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\"Superfoods<\/a><\/div><\/div>\n

Green Tea, Onion and Potato Soup<\/h4>\n

This irresistibly creamy onion and potato soup is sure to be a crowd-pleaser.
\nRecipe for\u00a0Green Tea, Onion and Potato Soup<\/a><\/p>\n

Matcha and Mint Ice Cream<\/h4>\n

A refreshing and healthy way to end any meal.
\nRecipe for\u00a0Matcha and Mint Ice Cream<\/a><\/p>\n

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Ginger<\/h3>\n

Ginger<\/a> really is a miracle plant; it\u2019s known to reduce fevers, soothe sore throats, and helps remove mucus from the chest. The chemicals in ginger give it that spicy kick that stimulates blood circulation and opens your sinuses. It’s also proven to cure upset tummies, nausea or travel sickness. Grate a piece and blend it with your smoothie ingredients. Try adding carrot or beetroot to the mix, or juice it and enjoy as a health shot to feel instantly better.<\/p>\n

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Rooibos Gingerbread Latte<\/h4>\n

A warming cup of gingery goodness, sure to fight off any impending germs.
\nRecipe for Rooibos Gingerbread Latte<\/a><\/p>\n

Morning Ginger and Lemon Detox Water<\/h4>\n

There’s no better way to kickstart your day and cleanse your system. A trusted cuppa that will get you going in the morning.
\nRecipe for Morning Ginger and Lemon Detox Water<\/a><\/p>\n

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Kale<\/h3>\n

One cup of kale (containing just 33 calories) includes 3 grams of protein, 2.5 grams of fibre, which helps you feel fuller for longer. This superfood also boasts vitamins A, C and K; as well as vitamin B9 and omega-3 fatty acids \u2013 both proven to be key in brain development. The best way to up your daily intake is to include a handful of kale leaves to your smoothie or juice.<\/p>\n

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Oven Roasted Kale Chips<\/h4>\n

Simple but delicious \u2013 this kale recipe will become a favourite.
\nRecipe for\u00a0Oven Roasted Kale Chips<\/a><\/p>\n

Matcha and Kale Soup<\/h4>\n

Two superfoods in one bowl, that can only be good for you!
\nRecipe for Matcha and Kale Soup<\/a><\/p>\n

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Matcha<\/h3>\n

Matcha has become really popular in recent years, but this green tea powder has actually been around for centuries. It’s now known as one of the most powerful superfoods on the market; its antioxidant properties makes it a great mood enhancer, a memory and concentration-booster, and so much more. It also contains vitamins A, B-complex, C, E and K and trace minerals. Matcha is made from Japanese tea leaves<\/a> (tencha), which are grown in the shade to increase their chlorophyll content. The leaves are then harvested and ground to create this bright green super powder.<\/p>\n

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\"Superfoods<\/a><\/div><\/div>\n

Green Egg Sarmie with Matcha Mayo<\/h4>\n

Add a little pizazz to your mayo and enjoy the health benefits of matcha.
\nRecipe for Green Egg Sarmie with Matcha Mayo<\/a><\/p>\n

Matcha, Mint and White Chocolate Tarts<\/h4>\n

Matcha is super popular as a dessert ingredient and lends a wonderfully earthy flavour. Who said superfoods can’t be a treat?
\nRecipe for\u00a0Matcha, Mint and White Chocolate Tarts<\/a><\/p>\n

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Quinoa<\/h3>\n

Quinoa may be a mouthful to say (pronounced ‘keen-wah’), but it’s a seriously healthy and power-packed mouthful too. Known as a super grain (but actually a seed), it is full of high-quality protein, has plenty of fibre and is gentle on the tummy. It looks a bit like couscous and has a pleasantly neutral, slightly nutty flavour and works in dishes from sweet to savoury. It also contains iron, lysine (tissue growth and repair), magnesium and vitamin B2, amongst other things. It’s extremely versatile \u2013 in short, we love it.<\/p>\n

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\"Superfoods<\/a><\/div><\/div>\n

Quinoa Salad with Mint and Lime<\/h4>\n

Easy to prepare and so delish<\/em>. Make for supper and have the leftovers for lunch.
\nRecipe for Quinoa Salad with Mint and Lime<\/a><\/p>\n

Prune and Quinoa Power Balls<\/h4>\n

Perfect little energy bombs; keep these treats on hand for when you need a boost.
\nRecipe for\u00a0Prune and Quinoa Power Balls<\/a><\/p>\n

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Spirulina<\/h3>\n

Possibly the least impressive tasting of all the superfoods, spirulina, is a natural algae harvested from non-contaminated ponds and bodies of water \u2013 hence why it tastes a little like pond scum. It is unbelievably good for you though… spirulina contains 65% protein and amino acids, including the essential fatty acid gamma-linolenic acid (GLA), which has gotten a lot of attention for its anti-inflammatory properties. It\u2019s also especially high in omega-3,6 and 9. Sprinkle a bit of the powder into your smoothie, so that it doesn\u2019t taste bad.<\/p>\n

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Wheatgrass<\/h3>\n

Unlike the name suggests, wheatgrass contains no wheat at all. This little super plant, which somewhat resembles lawn clippings, is packed with all sorts of goodness. It contains high levels of nutrients (calcium, iron, magnesium, phosphorus, potassium, zinc) and live enzymes, which make it easily digestible. Because of this, nutrients are delivered into your bloodstream quickly and work their magic by cleansing and detoxifying. Certain juicers will be able to extract this powerful green juice from freshly clipped grass, alternatively, if you don’t have a green thumb, you can purchase dried wheatgrass.<\/p>\n

Add these adaptogens<\/a> to your daily diet.
\n<\/em>Hungry for more? Subscribe to our newsletter<\/a>.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you drink smoothies to improve your daily nutrient intake, then you’re already healthier than most, but did you know there are ways to boost your smoothies and juices with very little effort? Superfoods, a group of foods with increased health benefits, are an easy way to improve your drinks. Not into juicing? That’s ok, we also have a bunch of really tasty ways to include superfoods in your diet, even some desserts! Avocado We\u2019re certain that you don\u2019t need […]<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[4098],"tags":[],"class_list":["post-24759","post","type-post","status-publish","format-standard","hentry","category-general"],"acf":[],"brand_slug":"","_links":{"self":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/24759","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/comments?post=24759"}],"version-history":[{"count":21,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/24759\/revisions"}],"predecessor-version":[{"id":112830,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/24759\/revisions\/112830"}],"wp:attachment":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/media?parent=24759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/categories?post=24759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/tags?post=24759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}