Top 10 superfoods

What are superfoods?

natural foods that contain a high concentration of nutrients fall into the superfood category. These foods are believed to have health benefits beyond those of 'common' foods due to rich phytochemical and antioxidant content.

 

AVOCADOS:

 

Avocados are high in healthy monounsaturated fat and obtain fiber, potassium, vitamin E, and magnesium. Avocados are good to eat with salads or put it on the bread or sandwich.

GARLIC:

Garlic is top of the list of potential cancer-preventive foods.

Not everyone would like garlic, however it helps people a lot. Garlic is one of the potential cancer-preventive food, it is a powerful antioxidant and anti-inflammatory food that protects against heart disease, reduces blood pressure and lowers cholesterol levels. It also has vitamins C and B6, manganese, and selenium.

 

Minerals / Vitamins	Amount (per 100gm)
Copper	0.630 mg
Iron	1.200 mg
Manganese	0.860 mg
Phosphorous	310 mg
Calcium	30 mg
Zinc	1.930 mg
Carbohydrates	20.8 gm
Protein	6.3 gm
Thiamine	0.060 mg
Riboflavin	0.230 mg
Vitamin C	13.0 mg

 

BLUEBERRIES:

Blueberries are one of the most antioxidant rich foods in the world. It also obtains Manganese, Fiber, Vitamin C.

Raw Blueberry Pudding Recipe:

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 4 cups

Ingredients:

4 cups fresh blueberries (or 2 (10 ounce) packages frozen)

2 cups sliced banana

1/2 cup medjool dates or other soft dates

1 teaspoon lemon zest

1 cup macadamia nuts, raw cashews or raw nut butter

Preparation:

Blend all of the ingredients together on high speed for at least 30 seconds or until a thick, creamy consistency is reached. If you don't have a high-speed blender and it is taking a while to get the consistency you want, you may wish to take a little break in between blending sessions so that the mixture doesn't get too hot.

 

 

 

 

 

 

 

 

ACAI BERRIES:

 
 
 
Acai Berries are an antioxident fruit that can help combat premature aging. (Source: ALAMY IMAGES)

Acai Berries obtains antioxidants which help you to feel younger and give more energy to you, it also obtains Fiber, Fatty Acids, VitaminC, Amino Acids. These factors can help you to lose weight and be healthier.

 

 

 

 

 

GOJI BERRIES:

 

Goji Berries obtains huge amounts of vitamin A, B1, B2, B6 and vitamin E. It also contains 500 times more vitamin C per weight than an orange and on average have more beta-carotene than carrots.

OILY FISH:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As we know Oily Fish is rich in omega-3essential fatty acids, it also obtains protein, vitamins A, B ,D and minerals. We can easily buy the fish oil in supermarket or Chemist Warehouse

 

ADZUKI BEANS:

Adzuki beans are low in fat and have anti-ageing properties but these small red beans have one of the highest antioxidant ratings among superfoods. It is originally from China, and now they are popular in Japan. It contains carbohydrates, folate, potassium, phosphorus, magnesium, iron, manganese and zinc.

TOMATOES:

Lycopene is a flavonoid antioxidant, is the unique phytochemical present in the tomatoes.  Red varieties are especially concentrated in this antioxidant. Zea-xanthin is another flavonoid compound present abundantly in this vegetable.Tomatoes contain vitamins A, C and E and  potassium and other mineral salts.

QUINOA:

Quinoa is part of the spinach family and contains eight essential proteins. The best alternative to rice and pasta for low-carb junkies.

Quinoa is gluten-free, high in amino acids, protein, vitamin B6, B1, B2, B3, and potassium. and it is a great source of copper, zinc, iron, magnesium, and folate. Quinoa is useful for vegetarian and those who are lactose intolerant.

BROCCOLI:

Broccoli is thought to boost your immune system.

Broccoli contains Vitamins B1,Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate), Vitamin C and A. When it comes to minerals, healthy broccoli contains: calcium, iron, magnesium, phosphorus, potassium, and zinc.

 

 

 

 

 

sources:

http://www.womansday.com/health-fitness/nutrition/eat-healthy-america-52-superfoods-25519

 http://vegetarian.about.com/od/rawfoodsrecipes/r/Raw-Blueberry-Pudding-Recipe.htm

 

Tips on staying healthy and fit

 

Living standards of Australians has decreased in the past few years due to technology advancement. In the past our ancestors lived a more healthier life than us, as they ate what they had caught and grown. This period lasted for thousands of years. After that the industrial revolution hit and stay around for 150 years. Then along came our generation, basically the more knowledge we had, we put it to use. We created all types of technology and ideas which now created processed food.
Yes, processed food is fast, efficient and cheap. However, some are not healthy at all.
But most would argue that their busy with their lifestyle and cannot take time out to cook, what a meal that would only take 10 to 15 minutes to consume. 
This is now the 21st century and if we don't start changing the way we eat or what we eat, our living standards will continually drop.

Changing your diet doesn't mean that you have to starve yourself. In fact you have to every three to four hours to keep your metabolism working. To make things easier and to help those to want to change their lives we have created an example eating plan.

Breakfast 
*A bowl of healthy cereal- Special k, Plus, Weet Bix
*With a preferred fruit- Banana, Strawberries

Morning Tea
* Piece of fruit or a muesli bar
* With juice or water

Lunch
*Sandwich or Chicken Salad

Afternoon Tea
* Piece of fruit or some nuts

Dinner
*Soup or grilled steak with vegetables on the side

Once in a while chuck in a treat like Tiramisu .

Remember*** It is also to drink 8 cups of water a day.

It doesn't only involve eating healthy but it also involves exercising. Yes a lot of people out there work, has a full time job and has to look after their family on weekends. But changing little movements day by day really helps the end result.

Those who drive to work should allocate one ore two days of the week to taking the train or bus's. Those who have to look after family indoor can change it to outdoors. Go to the park have a breeze of fresh air. And for those of you who aren't too committed or say they will exercise but never should get a pet. This locks the individual into a different lifestyle due to the fact that pets need to go for daily walks and it is essential. So even though exercising is difficult and hard just jazz it up a bit and everything will be different.
Every single little change you make a big difference in the end.

Live Love Life.     

Importance of Salads - West Ryde Hotel

The value of a salad to a meal is quite substantial in my eyes. A fresh salad provides no better taste, nor is it healthier for a person to eat from my experiences. Not just the refreshing taste of vegetables and the healthy side, but most of all how specific salads can complement a dish, even make it.. So I will implore the most common combinations of salads in meals.

The most basic salads involve these common ingredients: cucumber, tomato, lettuce and onion. Olive oil and vinegar is sometimes added to such salads to differentiate the taste and meet someone's wants of who you are cooking for. These are the salads that you are more likely to receive when going to pubs, complementing the steak and mash or the grilled chicken for example.

West Ryde Hotel is one of my person favourites, since they have a vast array of salads available. The rocket salad is my favourite combination of taste and availability. At West Ryde Hotel, they use 2 teaspoons olive oil, bacon rashers, baby rocket (washed), tomatoes, parmesan cheese and a Caesar salad dressing. This particular dish goes well with both red meats and chicken. West Ryde Hotel even allows consumers to cook their own steaks to the degree which they enjoy it, and this to me means alot to how much a person enjoys a meal overall.

The constituents of West Ryde Hotel's food is fresher than most pubs in the Western suburbs and is a major reason to why it is one of the most popular. Overall, the rocket salad they provide ensures that every meal has a refreshing and healthy side to it.

CHEAT MEAL - Recipe: Tiramisu

By no surprise, tiramisu is one of the most popular modern-day desserts due to it's compilation of complementary tastes. Liqueur desserts which are made well will ensure that your family and friends will keep raving about your cooking ability !
Serving for 8 (1 slice each)
Preparation - 1 hour mixing ingredients; 2 hours refrigerated.

Ingredients
- 3 eggs (separated)
- 1 packet of sponge fingers
- 1/2 cup marsala
- 2 cups strong black coffee
- cocoa, for dusting
- 1/5 cup caster sugar
- 250g mascarpone
- 150ml thickened cream

Steps
1. Pour coffee and marsala into a shallow dish and leave aside for the time being.
2. Combine sugar and egg yolk, and beat in a large bowl until thick and pale.
3. Add mascarpone and whipped cream , mixing gently until concoction is made.
4. Beat egg-whites in a medium bowl with electric beaters until soft peaks form.
5. Fold egg-whites into the mascarpone mixture.
6. Dip biscuits into the coffee mixtures to ensure the base of a 20cm dish is covered.Cover the biscuits with a layer of the mascarpone mixture.
7. Repeat layers 2 times, and finish with the cream on the top.
8. Refrigerate for at least 2 hours (Suggestion: Cover with plastic wrap before refrigerating)
9. Dust generously with cocoa.

Enjoy your tasty dessert, fit for any occasion ! After a week of eating healthy, eating this edited recipe will ensure that your sweet tooth is satisfied without ruining your healthy lifestyle. With substantially reduced cream and sugar amounts, this dessert will not lose it's unique taste and yet is healthier than normal. It is necessary to consume sugar occasionally, and tiramisu is a dish which will quench your desires for a long amount of time.

My experiences from cooking tiramisu are quite varied. Sometimes the finish and refrigeration work to a tee, and many times I have not left the tiramisu in the fridge for long enough to settle. So be patient when cooling this dish, because the outcome is worth the wait.

Recipe: Chicken Satay Sticks with a Salad

Satay sticks are perfect for both finger food at parties or even perhaps an entree or main at a dinner party. The servings can be adjusted through more chicken being purchased, hence this is a very flexible recipe !
Serving for 4 (16 sticks)
Preparation - 4 hours marinating; 30 minutes soaking
Cooking Time - 10 minutes

Ingredients
- 800 gram chicken thigh fillet, cut in small strips
- 1 cup coconut milk
- 1 cup coconut cream
- 1 tablespoon sugar
- 1 tablespoon brown sugar
- 1/2 cup fish sauce
- 3 tablespoon red curry paste
- 2 tablespoon yellow curry powder
- 1 cup roasted peanuts
- 2 limes (juiced)
- Coriander (optional) (leaves must be finely chopped)        

Steps
1. Combine the chicken, coconut milk, half the fish sauce, curry powder, sugar and coriander in a large bowl.
2. Marinate in the fridge for a minimum of 4 hours, or overnight if available.
3. Soak 16 wooden skewers in cold water for 30 minutes, then thread the marinated chicken pieces on the end of the skewers.
4. Preheat pan/barbecue flat plate, turning skewers until chicken is cooked and brown (6-8 minutes).
5. Mix remaining ingredients in a food processor and pulse into constituents are smooth. Transfer to a medium-heated pan, and cook and stir for 3 minutes.
6. Serve satay sticks with peanut sauce

To complement this traditional Thai dish, a salad is perfect to a more crunchy and vegetable based dish. Chicken Satay goes with many combinations of salads  whether it be Rocket Salad or a regular salad with a Olive Oil and Vinegar dressing. Aligning with healthy menus, a more in-depth salad recipe will be updated later in the blog, with very flexible ingredients. Also, salads are refreshing and can go with almost any dish. From my experiences with Thai food, the constituents of the dishes revolve around vegetables, so adding a salad can only benefit the dish.

What future blogs will look like?

The main idea of this blog is to introduce healthy food tips being what should we eat a lot of and what should we eat little of. As well as that we will also be offering our audiences some healthy recipes as well as where to eat in Sydney and we will also be criticizing on these restaurants to let our audiences know what we think.
Some of our blog posts will look like one of these six versions of the story board-