Superfoods are now a more commonly used term. Some people have just heard about them for the first time, while others have already included them in their daily diets and recognize their benefits. What are superfoods, and what are their real advantages?
Superfoods are known for their high content of nutrients, antioxidants, live enzymes, fiber, vitamins, minerals, and other valuable natural ingredients. They offer greater benefits for the human body compared to many other foods, especially when consumed on a regular basis. This is not just a modern trend; the unique properties of various superfoods have been recognized for nearly a thousand years. The distinctiveness of these foods and their high content of valuable ingredients stems primarily from the harsh natural conditions of their origin. Some come from deserts, high altitudes, tropical forests, or other inhospitable areas. However, they are not always foreign products. Many of them are also commonly known and often grown crops in Slovakia. Exploring superfoods can be an exciting activity. Including at least some of them in the regular diet is advisable. Thanks to more regular consumption, interesting results may soon come in the form of increased energy, overall vitality, and good mood. Superfoods are suitable for everyone and represent an opportunity to diversify your diet while doing something for your health.
Home Treasures
Many sources list our favorite traditional foods as superfoods. For example, cabbage, apples, and sunflower seeds are all included. Blueberries are known for their strong antioxidant properties among local fruit species and are recommended for various health issues. Blueberries are best enjoyed fresh but can also be frozen for later use. They can be made into jams and are suitable for baking, salads, and smoothies. The fruit can be enjoyed both cold and hot. Another valuable superfood that significantly enhances various dishes and works as natural remedy is garlic. It can be used in the kitchen in multiple ways; individual cloves can be used whole, crushed, or chopped. Some people like beetroot, but others hate it. This vegetable is also classified as a superfood, and its popularity and importance have increased significantly in recent years. It is cheap and available all year round, typical Slovak food. It can be prepared in many ways. You can bake it or cook it. It tastes great in salads, as a side dish to meat, or for making spreads or smoothies. You can use not only bulbs but also young leaves.
Healthy Seeds
Other local superfoods are also becoming increasingly popular. For example, buckwheat, even kale, walnuts, hazelnuts, and pumpkin seeds. Flaxseeds have also become very popular in our country, with the unpeeled ones being more valuable. They taste slightly nutty and contain many beneficial ingredients, such as alpha-linolenic acid, omega-3 fatty acids, lignan, or fiber. Together, these elements synergize, helping maintain a healthy vascular system and improve overall heart health. You can add a portion of flax seeds to your favorite smoothie or muesli, as well as nutritious vegetable salads or pastries. However, it should be noted that they contain small amounts of cadmium and hydrocyanic acid, so you should not consume more than 20 grams per day.
On the Rise
Every so often, a new superfood gains popularity and attention. Though its benefits have been recognized for centuries, it suddenly receives increased focus, prompting food manufacturers to incorporate it into their products in large quantities. For example, quinoa, the Chinese wolfberry known as goji, and chia seeds, which come from Central America and are the fruit of Hispanic sage, have undergone this process. Chia seeds promote optimal hydration in the body, which is especially beneficial for athletes. They are a great source of fiber, protein, and omega-3 fatty acids and contain several minerals, especially calcium, magnesium, potassium, iron, phosphorus, zinc, and boron. They are also rich in B vitamins, as well as A, C, and E. You can add them to yogurt, oatmeal, pudding, or smoothies. However, quinoa is also worth mentioning. It is not so well known and popular yet, but it certainly deserves the label superfood – it is healthy, nutritious, and delicious. According to many sources, it is even one of the healthiest foods in the world. It is prepared similarly to rice, does not contain gluten, and is suitable for celiacs. It has a delicious, nutty taste. It is filling and can be well-digested. You can find red, white, or black quinoa on sale.
Tropical Fruits
Compared to quinoa, avocado, the fruit of the American alligator pear tree, is a little more famous in Slovakia. This tropical fruit has a seed inside and is a rich source of minerals and vitamins C, E, H, K, B3, and B5, among others. In addition, avocado pulp also contains oleic, palmitic, and linoleic acids, which are high-quality fats that make daily consumption of avocado contribute to optimal cholesterol levels. For example, add avocado to a sandwich instead of classic mayonnaise or slice it into a salad. A more well-known term among modern foods is matcha. It has found its place in recipes as a traditional tea, baking ingredient, or smoothie. Allegedly, drinking matcha tea has several benefits. It improves memory, concentration, and mood. Thanks to its cultivation method, matcha contains chlorophyll, which has relaxing effects and is thus suitable during a stressful period and helps with digestion. It gives energy, but unlike coffee, it happens slowly. Therefore, energy is released gradually, and the excitement lasts longer in the body. Cocoa, which can even induce feelings of happiness, is also known among connoisseurs of healthier eating. It contains ingredients that release endorphins. However, this applies to unroasted cocoa in the best organic quality. Cocoa beans can be used in smoothies or desserts. Interesting superfoods include dark açai fruits from the Amazon rainforest, maca root, moringa, or white mulberry fruits, which are considered an elixir of youth in many areas. They are known in dried form, when there is a concentration of natural sugar, and thanks to this, they are very sweet and delicious. They have been consumed in China for thousands of years and are now an important part of gastronomic culture in the Balkans. So far, they are looking for their fans here.
Combining and balancing
Numerous superfoods and various ways to prepare and consume them are available. However, each person’s body is unique and has its own specific needs. It is important to find the superfood that works best for you while also remembering that moderation is key. Consequently, it is beneficial to alternate between different superfoods, providing your body with a diverse range of fresh and wholesome foods. Superfoods are an available option, especially for home sources, and a way to supply the body with important nutrients. However, occasionally, it pays off to reach for an exotic alternative, which can be a pleasant diversification and the icing on the cake.
Recept Avocado Salad with Chicken
Preparation time: 40 min
4 Servings
Utensils: aluminum foil, scraper
Recipe author: Marcel Ihnačák
INGREDIENTS
- 500 g chicken breast
- sea salt in grinder
- black pepper in grinder
- fresh thyme
- Primadonna olive oil
- juice from 1 lemon
- 4 eggs
- 2 stalks of celery stem
- 4 onions
- 1 cucumber
- 2 avocados
- 250 g Pilos sour cream (16%)
- 2 white baguettes
DIRECTIONS
Season the cleaned chicken breasts with salt, add seasonings, dash with thyme, drizzle with oil, and rub into the meat. Roast in a preheated frying pan with oil on all sides until golden brown. Remove from heat, drizzle with ½ lemon juice and oil, cover with aluminum foil, and let it rest for a while. In a bowl, combine hard-boiled eggs, diced celery stalks, and two finely chopped onions. Cut the cucumber in half lengthwise and use a spoon to remove the seeds. Then, dice the cucumber and put them into the bowl. Next, add the avocado pulp, cut into small pieces, and salt, pepper, and the juice of half a lemon. Mix in some sour cream and stir gently. In a preheated frying pan with oil, toast the sliced baguettes until golden brown.
SERVING
Serve the avocado salad with the chicken cut into slices and seasoned with salt and pepper. With the meal, serve a toasted baguette. Add the chopped green part of the onion and drizzle oil over the meat.
Text: Daniel Košťál, sources: Naturhouse, ISWARI, retail chains, author, photo: author, Titbit, ISWARI
