Our weekly shopping lists are going to vary one week to the next depending on whom we might be entertaining, where we’re going and of course, what takes our fancy at the moment. There are however a few things that should always make the list. These are foods that are not only super healthy, but are truly versatile; and in terms of cost to nutrient ratio, they are also excellent value for your hard-earned cash.
Here’s the bit of the list that you need to laminate and keep forever:
1. The Glorious Green: Kale
What’s in it for you:
Beauty Benefits: Kale is a secret weapon in the quest for maintaining healthy skin and hair. It’s packed with antioxidants needed for the building and maintenance of collagen and preventing the loss of skin elasticity. It’s high iron content also links it to the prevention of hair loss.
Anti-Cancer Effects: Kale plays a part in eliminating potential carcinogens from the body, by conferring protection against DNA damage, and stimulating apoptosis of cancerous cells.
Urinary Health: The high amount of provitamin A in kale helps to promote the healthy surface linings of the urinary tracts, thus promoting general urinary health.
Heart Disease Defence: Kale is packed with fiber, potassium, vitamin C and B6 which is associated with a reduced risk of heart disease.
And if you have diabetes: The antioxidants in kale have been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes.
What you can do with it:
♦ Whizz it up in smoothies. If you combine them with banana, avocado or other sweeter fruit you really will be getting your greens with pleasure.
♦ Whip it into a pesto to mix with pasta or other veggies.
♦ Stir fry up a frenzy.
♦ Make it into kale chips for a superfood snack.
♦ Simply steam it as a nutrient packed side dish to whatever else is on your menu.
2. Cheeky Chia Seeds
What’s in it for you:
Tiny but bursting with goodness: Chia seeds are packed with high antioxidant capacity; three times that of blueberries and are chock-full of crucial nutrients, minerals and omega 3 fatty acids.
Packing a protein punch: They have double the protein content of most other grains.
A fabulous fibre filler: For every tablespoon you get around 5g of fiber which is almost half the daily recommendation for a woman over 50. This can also play a role in weight loss, lowering risk of cardiovascular disease and type 2 diabetes.
What you can do with them:
♦ Add to your water, smoothies and fruit juices.
♦ Soak in a liquid such as fresh coconut milk where the seeds expand, then add fruit for a lovely textured pudding.
♦ Use as topping for salads.
♦ Add them to baked goods such as cookies, cakes and breads.
3. Nut Butters & Milks (or Nuts to make them both yourself!)
What’s in it for you:
Great source of healthy fat: Nuts are packed with heart-healthy omega 3 and omega 6 fatty acids, particularly abundant in butters.
Dairy free: Both are great substitutes for those with dairy or lactose intolerance and a good alternative for vegans and vegetarians.
Heart healthy: They are cholesterol free, high in monounsaturated fats and full of vital vitamins, minerals and protein.
*not recommended for babies or of course, tree nut allergy sufferers
What you can do with nut butters:
♦ Add a good spoonful to your favourite smoothie
♦ Stir into dressings or sauces
♦ Spread on cakes or cookies
♦ Bake nut butter cookies
♦ Nut butter ice cream
♦ Nut butter pancake
What you can do with nut milks:
♦ Use anywhere you would use a dairy milk – in French toast, bread pudding, mashed potatoes etc.
♦ Use as a base for smoothies, milk shakes or nut milk puddings.
4. The REALLY Essential Oils: Coconut and Olive
What’s in it for you:
Friendly fats: Instead of being stored as fat, the medium chain fatty acids in the coconut oil are transferred straight to the liver and are converted to a quick source of energy. Olive oil is high in monounsaturated fats and low in unsaturated fats.
A metabolism booster: The medium chain fatty acids in coconut oil provide a hit to our metabolism, hence assisting in weight loss.
What you can do with them:
♦ Coconut oil is a healthy heat stable cooking oil with a high smoke point making it great for high heat cooking like frying or roasting. Olive oil is more suitable for lower heat cooking or cold recipes.
♦ Both oils can be used topically for hair and skin.
5. Bountiful Bananas
What’s in it for you:
Lowers blood pressure: The potassium content of bananas has a vasodilation effect.
Terrific tryptophan: This can improve mood and boost memory
Heart health: Bananas are full of fibre, vitamins C and B6, along with that potassium, all great for the heart.
A bowel buddy: The pectin in bananas acts as a prebiotic that stimulates the growth of friendly bacteria in the bowel, thus aiding digestion.
What you can do with them:
♦ To put the “smooth” in a smoothie
♦ Freeze in slices, then blend for a delicious, healthy alternative to ice cream.
♦ Add it mashed to flapjacks and granola bars.
♦ Use banana skins to polish silverware and leather shoes or as a fertilizer for plants in your garden.
6. Fabulous Frozen Berries
What’s in it for you:
Disease busting antioxidants: Blackberries, raspberries, strawberries, blueberries, and cranberries are packed with these, helping your body fight oxidative stress caused by free radicals that can lead to cell damage and illness.
What you can do with them:
♦ Add them to your smoothies or morning oatmeal
♦ Add to pancakes
7. The Greatest Grains: Quinoa & Brown Rice
What’s in it for you:
Gluten-free glory: Both grains are perfect for anyone with gluten intolerance and help lower blood sugar levels. Quinoa is also high in protein, and is great for plant-based diets.
Versatile and simple: The perfect cupboard staples.
What you can do with them:
♦ Substitute for white rice or any other accompaniments for
♦ Add quinoa to salads and stir-fries
♦ Use quinoa as an alternative to oats in porridge
8. Eggs
What’s in it for you:
A protein rich power pack: With more than half the protein of the egg in the white, the whole thing is a great source of protein in itself.
Sunshine yellow: Egg yolks are packed with fat-soluble vitamins and essential fatty acids.
Wondrous whites: The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
What you can do with them:
♦ Hard boiled eggs for a snack on the go or packed lunch accompaniment
♦ Perfect breakfasts; scrambled, soft boiled, poached! Great with spinach or smoked salmon.
9. Dark Chocolate
What’s in it for you:
Pleasure and satisfaction: What more can you ask for? Dark chocolate has less sugar and is more satisfying, meaning you need less. It can also inhibit the desire for sweets and high fat foods.
Fabulous flavonoids: Great for brain function.
What you can do with it
♦ Grate over your morning oatmeal
♦ Eat it straight in small amounts as a snack
♦ Add into your morning baked goods
10. Himalayan Salt
What’s in it for you:
Pure taste: Pink Himalayan salt is widely regarded as the cleanest, purest, and most “mineral-dense” type of salt available on the planet. It provides your body with 84 much needed minerals and others bio-compounds directly into your bloodstream.
What you can do with it:
♦ Substitute for white table salt.
♦ Mix with warm water and gargle if you have an irritated throat.
So the next time you wander through the aisles of your local grocery or throng through the markets, remember to stock up on these wholesome superfoods for fabulous, healthy food—all day, every day!
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