The benefits of superfoods are well documented: they are dense in essential nutrients such as protein, fibre, iron, and magnesium, and are often plant based, low in sugar and saturated fat. Many superfoods also have natural antioxidant and antiinflammatory properties, which may help to protect against developing serious diseases.
Examples of superfoods include kale and other leafy green vegetables; dark coloured berries; nuts and seeds; and legumes such as beans, lentils and chickpeas. However, often these foods take time and effort to prepare as an ingredient in an appetising meal or snack.
When we are busy, it is often so much easier to consume ready prepared food that will give us a quick energy boost. However, there is no need to miss out on the benefits of superfoods even if you are short of time, or just feel unsure how to use them. Here are some easy and tasty ways to incorporate them into your daily diet.
Start off on the right foot
There’s no need to spend time preparing a cooked breakfast: an organic superfood blend such as mushroom coffee with chaga and lion’s mane is a delicious and nutrient dense alternative to regular coffee. Chaga brings an earthy flavour and a broad spectrum of nutrients, while lion’s mane is noted for its malty taste.
Lion’s mane has been used for centuries as a traditional way to support cognitive function, memory and mental clarity, so it’s ideal if you are a student or have a demanding day at work ahead of you.
Sprinkle or stir superfoods into dishes
You don’t need to get the hang of complicated and time consuming recipes to include superfoods into your diet: many of them can simply be stirred or sprinkled onto whatever you are eating or drinking.
For example, at breakfast, superfood powders such as organic seaweed can be stirred into smoothies, yoghurt, or sprinkled onto porridge or muesli. Add a few blueberries or raspberries for a touch of sweetness. Other green powders can be used to add an extra dimension of flavour to salad dressings or sauces.
Seeds such as chia, hemp, or flaxseeds can be sprinkled over salads, pasta dishes, or soups to add extra taste and texture.
Swap your afternoon coffee for a herbal tea blend
Green tea and other tea blends are rich in antioxidants and polyphenols, and can help to support good digestion and cardiovascular health. They are also more hydrating and calming than beverages with a higher density of caffeine, so you may notice an increase in your energy levels and improved quality of sleep.
Add superfoods to batch cooking
Make superfoods an effortless part of your daily routine by adding powders or blends to batch cooking at the weekends, such as stews or smoothie bases. This way, you will always have a nutritious and portion-controlled meal or snack ready, even when you arrive home from work late and are too tired to cook.