5 Superfoods to re-energise family meals

Plant-based proteins

Every family loves a burger, but how can it be served in a health way? Firstly, you can substitute red meat for plant-based superfoods such as chickpeas and avocado. Both these ingredients are loaded with nutrients, and can help contribute to a healthy lifestyle^1-3. Secondly, you can add a couple of slices of Zespri™ SunGold kiwifruit. Not only will this increase the vitamin and mineral content of your dish, but it will add a splash of colour. Much better than your average take-away!

Dark leafy vegetables and eggs

Dark leafy vegetables such as spinach are an excellent source of vitamins and minerals, and eggs are thought to be one of the healthiest foods around^4-7. Together, these superfood ingredients can be used in a variety of recipes. What about a spinach omelette or kale and eggs on toast? Quick and easy to make, these are great go-to lunch options when you’re short on time. Of course, there’s one way to make them even better – mix in some Zespri™ SunGold kiwifruit! The golden tang of this superfood provides a tasty contrast to the other ingredients in the dish.

Sweet potatoes

Like kiwifruit, sweet potatoes are a superfood high in potassium, fibre and vitamin C. And when the two ingredients are mixed together, they create a delicious taste sensation that should energise the entire family, so why not combine them into a soup or salad? That way you’ll have a light yet satisfying meal that is low on calories and high on taste.

Nuts and seeds

Nuts and seeds contain loads of fibre and healthy fats. And just like kiwifruit, they have antioxidant properties that can increase vitality levels⁸. If you’re thinking of barbequing, then why not pop some kiwifruit on your meat or vegetable skewers? Then you can create a delicious glaze using your favourite nuts, seeds, and a touch of honey. Heaven!

Salmon

Salmon is source of many nutrients, especially omega-3 fatty acids which can reduce inflammation and bring a host of health benefits⁹. You can choose to simply grill a piece and serve with side vegetables for an easy dinner or combine with superfoods such as quinoa and kiwifruit to create bright summer salads that are fun for the whole family, like in our recipe for nutritious quinoa salad with Zespri™ SunGold kiwifruit and marinated salmon.

References

1. Polak R, Phillips EM, Campbell A. Legumes: Health Benefits and Culinary Approaches to Increase Intake.Clin Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198
2. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759
3. Fulgoni VL 3rd, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.Nutr J. 2013;12:1. Published 2013 Jan 2. doi:10.1186/1475-2891-12-1
4. Blekkenhorst LC, Sim M, Bondonno CP, et al. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutrients. 2018;10(5):595. Published 2018 May 11. doi:10.3390/nu10050595
5. Wang PY, Fang JC, Gao ZH, Zhang C, Xie SY. Higher intake of fruits, vegetables or their fiber reduces the risk of type2 diabetes: A meta-analysis.J Diabetes Investig. 2016;7(1):56-69. doi:10.1111/jdi.12376
6. Xavier AA, Pérez-Gálvez A. Carotenoids as a Source of Antioxidants in the Diet.Subcell Biochem. 2016;79:359-375. doi:10.1007/978-3-319-39126-7_14
7. Richard C, Cristall L, Fleming E, et al. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies.Can J Diabetes. 2017;41(4):453-463.
8. Bolling BW, Chen CY, McKay DL, Blumberg JB. Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.Nutr Res Rev. 2011;24(2):244-275.
9. Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.Calif Agric (Berkeley). 2011;65(3):106-111. doi:10.3733/ca.v065n03p106