11 main superfoods: how and why to eat them

In order not to get lost in a variety of superfoods, we have created a selection of the most useful and impressive of them, as well as selected recipes that will tell you how to use these products.

11 главных суперфудов: как и зачем их есть

Coconut oil

11 главных суперфудов: как и зачем их есть

Useful properties: It contains lauric, capric, and caprylic acids, is rich in vitamin E and K, and has an antimicrobial property. Promotes the absorption of calcium, strengthens teeth and gums. Accelerates tissue regeneration, increases immunity, maintains healthy cholesterol levels. Improves metabolism, helps fight stress well.

Application: This wonderful universal product can be used as a substitute for other vegetable oils for cooking, as well as as moisturizing masks for hair, face and for the whole body.

Chia seeds

11 главных суперфудов: как и зачем их есть

Useful properties: rich in omega-3, fiber, antioxidants and minerals. They help to reduce cholesterol levels, help to maintain a feeling of satiety for longer, and do not contain gluten.

Application: Add 2-3 tablespoons a day to smoothies, yogurt, salads. When soaked in water, they increase in volume, so they make perfect puddings.

Berry chia pudding for breakfast

  • ¼ cup chia seeds

  • ¾ cup almond milk

  • ½ cup berries

  • 2 dates, pitted

  • ½ teaspoon vanilla extract, or vanilla to taste

Method of preparation:

Soak the chia in almond milk overnight. The next day, puree together with berries, dates, vanilla and the necessary amount of almond milk to obtain the desired consistency (like thick yogurt). Serve with fresh berries.

11 главных суперфудов: как и зачем их есть

“Blondie” with chia seeds

  • 1 medium-sized banana

  • 250 g of peeled pumpkin

  • 2 tbsp chia seeds

  • ½ tsp baking soda

  • 1 tsp baking powder

  • 1 tsp. with a slide of cinnamon

  • ¼ tsp ground ginger

  • ground cloves on the tip of a knife

  • ¼ tsp nutmeg

  • ¼ cup sweetener (you can take stevia, agave or cane sugar)

  • 2 tbsp coconut oil

Method of preparation:

Mix the dry ingredients in a bowl. Beat the banana in a blender and add to the dry mixture. Add butter and pumpkin to the same place and beat well in a blender until smooth. The mass should become sticky. Cover the baking sheet with parchment paper and put the dough on it. Roll out to a thickness of 1 cm and cut into portions. Put in a preheated 180 degree oven and bake until ready for 20-25 minutes.

Breaded salmon from chia seeds

  • 400 g salmon fillet (one strip)

  • ½ cup chia seeds

  • ¼ cup sesame seeds

For the sauce:

  • 1 tsp honey

  • 1 tbsp olive oil

  • lemon zest, salt and pepper to taste

Method of preparation:

Mix the chia seeds and sesame seeds in a bowl. Roll the fish in seeds. Put the fish on a baking sheet and bake for 12 minutes on each side. Prepare the sauce. Mix honey, oil and lemon zest, season with salt and pepper. Serve the fish, watering the sauce.

Poppy Powder

11 главных суперфудов: как и зачем их есть

Lepidium meyenil, known as Peruvian ginseng or poppy powder, is a herbaceous biennial plant from the cruciferous family growing in the Andes. It is collected at an altitude of at least 4000 meters. When you buy this high-altitude superfood, pay attention to the packaging. It should say vegetable “gelatinized (Gelatinized / vegan) poppy powder” — this is absorbed better.

Useful properties: It is rich in vitamins B, C and E, contains a lot of calcium, zinc, iron, magnesium, phosphorus and amino acids. It has a positive effect on the hormonal system and contributes to an increase in libido. Improves women’s health and mood, energizes and promotes regeneration of skin cells.

Application: add to smoothies, vegetable milk shakes, warm drinks, energy bars, cookies. Start with 1 tablespoon per day and increase the dose gradually every three days, bringing up to 3-6 tablespoons per day.

5 options for energy bars made from poppy powder

No. 1. Apple-cinnamon: 1-2 tablespoons poppy powder, 0.5 cups walnuts (pre-soaked in water and dried for better absorption), 0.5 cups almonds (also soaked and dried), 1 tablespoon dates, 1 tablespoon dried apples, 1.5 tsp cinnamon, 1-2 tablespoons water

No. 2. Ginger cookies: 1-2 tablespoons of poppy powder, 1.5 cups of cashew nuts (soaked and dried), 1.5 cups of dates, 1.5 tsp ginger powder, 3/4 tsp cinnamon, 1/4 tsp cloves, 1-2 tablespoons of water if necessary

No. 3. Lemon lime: 1-2 tablespoons of poppy powder, 1 cup of cashew nuts (soaked and dried), 1 tablespoon of dates, 0.5 tablespoons of coconut flakes, 3 tablespoons of citric acid, 2 tablespoons of lime juice

No. 4. Coconut cream: 1 cup Macadamia nuts (soaked and dried), 1 cup dates, 0.5 cups coconut flakes, 1/4 tsp vanilla extract

No. 5. Chocolate cookies: 1-2 tablespoons of poppy powder, 2 cups of cashew nuts (soaked and dried), 1 cup of dates, 2 h l vanilla extract, 2 tablespoons of chocolate (chips) drops, 1 tbsp. l. water if necessary

Cooking method (4 bars each):

Put all the ingredients in a blender or a food processor and beat until smooth. Open the lid and check the texture: if it sticks to the hand and it is easy to form a bar from the dough, then everything is ready; if the texture is a little loose, then add from 1 tsp. to 2 tbsp. l. water and whisk again. When the mixture is ready, put it on parchment paper and form the bars. Wrap each bar with paper or film and store in the refrigerator until consumed.

Acai Berry Powder

11 главных суперфудов: как и зачем их есть

Acai are berries that grow on palm trees in the Amazon rainforest. In recent years, these small round dark purple berries have become a real cult among fans of healthy eating.

Useful properties: they contain antioxidants that protect the body from free radicals, are rich in fiber, fatty acids and amino acids. They contain vitamins C, A, B1, B2, B3 and E and are sources of calcium, magnesium, zinc and copper.

Application: add 1-2 tablespoons a day to water, freshly squeezed juices, smoothies, vegetable milk shakes, yogurt, sorbet.

Acai-cocktail for a coffee break

  • 1 tbsp Acai powder

  • 1 banana

  • 150 ml of natural yogurt or vegetable milk

  • 1 h l of honey optional

Method of preparation:

Beat all the ingredients in a blender at high speed until thick. Put it in a bowl, add muesli and sprinkle with cinnamon.

Goji berries

11 главных суперфудов: как и зачем их есть

Useful properties: goji is a natural source of antioxidants that strengthen immune function and relieve fatigue. They are also rich in vitamin A, which is essential for skin and vision strengthening.

Usage: 4-5 tablespoons per day. You can eat raw or soak in water (you can also drink water after, since a percentage of nutrients goes into it when soaking) and whisk in a blender in a smoothie.

Cannabis seeds

11 главных суперфудов: как и зачем их есть

Useful properties: a source of essential fatty acids, including Omega-3,6. Contain the most digestible source of protein, compared to meat, eggs, cheese, milk and other protein products. They are rich in fiber and minerals, including magnesium, iron, zinc, potassium and vitamin E.

Application: add 4 tablespoons a day to juices, smoothies, porridge, salads.

Flax seeds

11 главных суперфудов: как и зачем их есть

Useful properties: a source of trace elements, amino acids, dietary fiber and fiber, manganese, potassium, vitamins A, E, B1 and essential Omega-3 fatty acids. They help to increase mood and emotional harmony.

Application: add to smoothies and porridges. Perfectly replace eggs in baking. Before use, it should be ground into powder for better assimilation.

Salad with flax and hemp seeds

  • 1 cup spinach

  • Celery stalk

  • 1 small boiled beetroot

  • 3 cherry tomatoes

  • Parsley greens

  • 1 tbsp hemp seeds

  • 1 tbsp ground flax seeds

  • 1 tbsp coconut oil or other vegetable oil

  • Sea salt, pepper to taste

  • Lemon juice

Method of preparation:

Cut the salad ingredients, mix, add seeds, salt and pepper to taste and sprinkle with lemon juice. Bon Appetit!

Spirulina (seaweed)

11 главных суперфудов: как и зачем их есть

Useful properties: It stimulates and strengthens the immune system, improves memory, increases energy and metabolism, lowers cholesterol, prevents heart disease, is good for digestion and intestinal health. It is rich in antioxidants and iodine.

Application: It can be taken in tablets and washed down with water or added in powder form to freshly squeezed juices, smoothies, shakes, yogurt. The daily dose is 1-2 tablespoons per day.

Wheat Germ Juice Powder

11 главных суперфудов: как и зачем их есть

Useful properties: It has rejuvenating properties, regenerates tissues, removes toxins and toxins from the body, enhances lactation during feeding, is a good source of vitamins A, K, E, fiber and antioxidants. Strengthens the immune system, increases energy.

Application: it is good to take a shot with two teaspoons of powder per glass of water or freshly squeezed juice.

Cocoa powder

11 главных суперфудов: как и зачем их есть

Cocoa powder is obtained in the process of cold-pressing raw cocoa beans. As a result of this process, live enzymes are preserved and cocoa butter is separated.

Useful properties: apply at low pressure and to increase blood circulation. Rich in antioxidants, neutralize free radicals. Also, cocoa is a good source of iron, potassium and vitamins B. It improves digestion, appetite, has a calming and relaxing effect. A perfect substitute for sweets.

Usage: 1-3 tablespoons per day. Prepare a hot cocoa drink (pour 3 tablespoons of cocoa powder and pour hot water), add to smoothies, porridge, pastries.

Vegan ice cream

  • 4 bananas

  • 3 tbsp cocoa powder

  • Honey, berries optional

Method of preparation:

Put the bananas in the freezer for 1-2 hours. Next, take it out of the refrigerator, add cocoa and whisk in a blender. When serving, pour honey and add berries if desired.

Cocoa butter

11 главных суперфудов: как и зачем их есть

Useful properties: an excellent source of healthy Omega-6 and Omega-9 fatty acids, natural antioxidants, vitamins, fiber minerals that support mood and the immune system.

Application: use in raw food desserts, energy bars, as a substitute for vegetable oil, as well as as masks for the face, hair and as body oil after a shower.

You will need

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11 главных суперфудов: как и зачем их есть

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