5 Superfoods to re-energise family meals

5 Superfoods to re-energise family meals

Whether your family is back to the daily routine, or enjoying the last lazy days of summer, we bet you could use a little energy boost right now. The term ‘superfoods’ has been around for a while, but it’s not always easy to know how to incorporate them into delicious lunch or dinner plans. Help is at hand! Keep reading to find out how Zespri™ SunGold kiwifruit (along with some other SUPER ingredients), can give your family a burst of vitality.

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 lifestyle1-3. 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 around4-7. 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 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.



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  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
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  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
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  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