This chilled tomato soup is full of antioxidants and loses very little of the nutrients in the vegetables as they’re raw. Ideal as a starter on a warm summer day.
Super coleslaw has rainbow colours, bursts with flavour and is lower in fat than your standard coleslaw.
A superfood version of classic tabbouleh using quinoa in place of bulgar wheat, delicious on its own in a wholemeal flat bread with a drizzle of live yoghurt or served with a selection of other salads or grilled meat.
Quick and easy to prepare but bursting with flavour, lovely served with Kashmiri curry, with dhal, or with bean burgers.
Not quite as ‘superfood’ as my superfood salad but pretty crammed with delicious goodness all the same. Matcha green tea powder is a concentrated form of green tea and is high in antioxidants. It blends really well with the pesto.
High in protein, this is a perfect meal to avoid the evening bloat.
These are equally good as a family supper or to cook for friends as an informal supper party.
Salmon is packed full of omega 3 fatty acids, essential for cognitive function. They help to lower the risk of heart disease and arthritis. Buy wild salmon, if possible.
This meal works well as a lunch or supper and is both delicious and healthy.
This British classic is a wholesome meal, low in fat and high in nutrients.
Packed with flavour, this curry is also delicious reheated for lunch the next day.
This mild curry is packed with goodness and much healthier than a regular curry as it uses coconut milk instead of cream. Serve with brown rice or wholemeal chapatti. It’s also lovely reheated for lunch the day after.
This is such a simple and easy dish to make. Serve as an alternative to crisps or as a side dish for a curry, or stuff into a wholegrain pitta bread with some falafel and salad.
Homemade nut butter is such a simple recipe to make, the resulting butter is made purely of nuts and you can vary all the recipes by roasting the nuts before pureeing.
Compared to wheat flour, spelt is richer in many nutrients and minerals, and makes a very tasty bread.
These are super cool orange-flavoured green cupcakes. They still contain the same calories, sugar and fat as a standard cupcake but the addition of the kale gives them extra nutrients and makes them ever so slightly healthier.
Yes you can still have chocolate pudding and eat healthy. Raw cacao is packed full of antioxidants – it is the unprocessed version of cocoa and hasn’t been exposed to any chemical processing and drying that destroys a lot of the nutrients. Raw cacao has up to 40 times the antioxidants of blueberries. It is the highest plant-based source of iron and one of the highest plant-based sources of magnesium, essential for a healthy heart.
A superfood take on classic crumble, serve with a dollop of Greek yoghurt mixed in with a little cinnamon and vanilla extract.
This sumptuous ice cream is high in protein and antioxidants to make it the healthiest chocolate dessert you’ve ever had.
We all love jam but usually most of the nutrients have been cooked out of the sugary mixture. This recipe requires no cooking so most of the nutrients are preserved, I’ve added agave for sweetness but you can change this for honey, maple syrup or stevia, and be careful to avoid overpowering the fruit with sweetness. The extra superfood bit…..chia seeds, gives the jam texture and add omega 3 fats, fibre and help to stabilise your blood sugar and lower cholesterol.
This cake retains all the goodness in the nuts and carrots as they are not cooked, it has the texture of a passion cake and is completely delicious. The main issue is not eating all of it in one go which is why it is great to make and share with friends.
This recipe is super simple to prepare and makes a beautiful rustic dessert that is allergy friendly.
Orange-fleshed sweet potatoes are rich in beta carotene (a source of vitamin A), and eating fat with beta carotene rich foods helps the body absorb vitamins, so using them
The fruit can be served warm and makes a lovely dessert for chilly winter evenings. Ask an adult to help you use the oven.
This flapjack is sticky and moist, with the addition of fresh fruit it is wise to store it in the fridge to prevent it spoiling.
Wonderful served as a side dish or added to a bowlful of salad leaves and dressed with some classic olive oil dressing. Serve the beans at room temperature. They are best made the day before to allow the flavour to develop.
The carrots, cinnamon and wholemeal flour help to turn these muffins into a healthier version of the classic.
Chermoula is a marinade used in North African cooking, frequently with fish, in this case with chicken. It is light and fragrant and helps the chicken keep moist.
If you love pastry but not its high-fat, high GI composition, then this is the perfect substitute.
Dhal is a lentil based dish, high in protein so it’s very good for you and counts as one of your portions of fruit and veg. Dhal makes a great base for a nutrient packed lunch that can be reheated at work with the addition of other leftovers.
Superfood version of a classic Welsh tea bread, serve with butter or nut butter.
This delicious nutrient-packed granola is lovely served with fresh berries and Greek yoghurt, or just eaten as a snack.
Deeply red and full of antioxidants and cancer-protecting lycopene, this soup feels like it’s doing you good with each mouthful.
Mexican-style toasted sandwiches that can be filled with tasty nutritious morsels.
A superfood take on classic fajitas, use good quality steak and cook it to your liking. Steak is high in iron which is great for boosting your immune system.
This smooth dessert takes five minutes to prepare and is a wonderful alternative to creamy calorie-laden puddings.
A healthier homemade version of a popular chocolate nut spread. If you wish you can buy blanched nuts and roast or leave raw, depending on which flavour you prefer.
Egg-free, dairy-free (use almond milk) and virtually sugar-free chocolate mousse tastes delicious. The avocado gives the mousse a lovely silky texture and adds good fats, potassium, B vitamins and folic acid. The layers of strawberries and nuts add texture and additional nutrients.
This recipes uses raw cacao, coconut oil and a sweetener to create a deeply delicious, sugar-free, healthy alternative to chocolate. Very easy to make, the flavour of the cocoa bean comes through in the raw cacao and all of the nutrients are retained as the cacao hasn’t been heat treated. The nuts and berries add additional nutrients.
These adorable little tarts go beautifully with afternoon tea.
Quick and easy to make, these are an ideal dessert or a snack for adults and children alike. Vary the nuts, seeds and butters to create different flavours and textures.
With the inclusion of lucuma powder, raw cacao and coconut, these ice lollies are packed with nutrients. Each of the recipes can be churned in an ice cream maker to make ice cream as an alternative to setting the mixture in popsicle moulds.
A great way to get your chocolate fix with homemade chocolate truffles that are good for you and packed full of superfoods and nutrients. Wonderful to make as gifts for friends and family.
This dessert is healthy and delicious and wonderful for family gatherings and dinner parties as well as being beautifully light after a large meal. If you want to make it more traditional then you can replace the nut and seed base with 200g of digestive biscuits
Mild and refreshing in flavour and ever so good for you, serve with a selection of tropical sliced fruit.
Homemade guacamole is delicious and easy to adapt to personal tastes. You can make it as chunky or smooth as you prefer.
The ultimate breakfast, full of oats, fruit, yoghurt, nuts and seeds. This is really filling and healthy and, best of all, most of the work can be done the night before!
This fabulously tasty and versatile dip can used to create a salad dressing with the addition of extra oil and a little lemon juice. It’s also delicious drizzled on vegetables before roasting. Serve on toasted crusty sourdough bread as a starter, or with breadsticks and crudités as a dip.
Gluten-free, low-carb, high protein, and high in nutrients – the ultimate superfood canapé and a great talking point for health conscious friends. Smoked oysters in tins sounds a little odd but trust me, mixed with the cream cheese and lemon juice they are divine.
This is one of those ideal pick-me-up smoothies that you’ll reach for after a late night.
Quinoa is a super superfood. South Americans have known this for a long time but it’s taken a while for the rest of the world to catch on. Quinoa is gluten-free, it’s not actually a grain but a seed and contains all 9 essential amino acids. It’s easy to prepare and digest and is a good alternative to rice and couscous. Rinse it well in water to remove any bitter coating left after processing, then cook in 1 part quinoa to 3 parts liquid for 15–20 minutes – it will increase in volume by around 4 times and become almost translucent and fluffy.
These are delicious and shouldn’t be relegated to breakfast unless you allow yourself to eat breakfast at any time of day. The quinoa is fabulous and gives the muffins a ‘nutty’ texture, really rather good, and dairy-free too.
The oats contained in this juice make it an excellent choice for breakfast, as they are very filling and they also help to lower cholesterol. The protein powder will give you plenty of energy, and the cranberries are good for the heart and are known to help lower levels of bad cholesterol. They contain citric acid and other nutrients that can aid in preventing not only kidney stones but also other kidney and bladder problems. Consuming cranberries may help to prevent dental disease, cavities and plaque build-up. Cranberries are also high in antioxidants that will help your body fight off free radicals, which contribute to the ageing process.
Goji berries have been used in traditional Chinese medicine for thousands of years and some people claim they are a natural remedy for diabetes, hypertension and malaria, although nothing has been proven conclusively. They are a great source of antioxidants and may help to reduce fatigue and stress. You can eat goji berries raw or soak them in liquid first to rehydrate them – they taste a little herby, with a slight sweetness. Occasionally, they will react with some medicines, so if you are taking any medication, read the accompanying leaflets to check the details before consuming goji berries. Also, if you have pollen allergies or kidney problems, you should avoid goji berries.
Carrots are considered anti-ageing, as their high levels of beta-carotene act as an antioxidant to combat the cell damage that the body experiences due to regular metabolism. Beta-carotene helps to slow down the ageing of cells and prevent premature wrinkling, acne, dry skin, blemishes, uneven skin tone and pigmentation.
Spinach is rich in iron, so has remarkable abilities to restore energy, increase vitality and improve the quality of blood. It is also a good source of manganese, magnesium, folic acid and vitamins A, B2, C and K. This drink tastes quite chocolatey – don’t let the dark green colour put you off, as it simply indicates that spinach contains high levels of chlorophyll and health-promoting carotenoids, which have anti-inflammatory and anti-cancerous properties and are especially important for healthy eyesight, helping to prevent macular degeneration and cataracts.
This juice contains both maca powder and chia seeds. Maca is a root that belongs to the radish family and is most commonly used in powder form. It is grown in the mountains of Peru and has been called Peruvian ginseng. It has recently become popular as a health supplement and food ingredient, and while no serious known side effects are evident, like any other supplement, it should not be taken in large amounts. It is recommended that you should start with ½ teaspoon per day and build up slowly. Do not take more than 1 tablespoon as a daily dose, and rotate a few days on and a few days off. Maca powder contains many vitamins and minerals, and athletes often take it for optimum performance. It can help to boost the libido and alleviate womens’ menstrual and menopausal symptoms.
Acai berries are classed as a superfood because they contain superior nutritional value for the amount of calories they have. They not only have a high concentration of antioxidants, but they also contain fibre to aid digestion, lots of vitamins, and they are naturally high in essential fatty acids, which is great for heart health.
Beetroot is high in many nutrients, including vitamins A, B and C, potassium, magnesium, fibre, phosphorus, iron, beta-carotene, beta-cyanine and folic acid. It is a wonderful tonic for the liver as it works as a purifier for the blood and can help guard against various forms of cancer. Beetroot can also help your mental health as it contains betaine, which is the same substance that is used in certain treatments for depression, and trytophan, which relaxes the mind, lowers blood pressure and creates a sense of well-being.
Chia seeds are one of the richest plant-based sources of omega-3 fatty acids, and in particular, alpha-linolenic acid. This can help to reduce inflammation, enhance cognitive performance and reduce bad cholesterol. They also contain antioxidants that help protect the body from free radicals, early ageing and cancer. They contain many beneficial minerals, such as phosphorus, magnesium and manganese, which help to prevent hypertension and maintain a healthy weight. They are also important for energy metabolism. Both the fibre in chia seeds and the gelling action that takes place when they are mixed with liquids contribute to feeling full and satisfied, thus reducing food cravings between meals. Unlike flaxseeds, chia seeds do not need to be ground in order to obtain their benefits.
Lavender is not just a fragrant flower, it is also an edible herb that can help with restlessness, insomnia, nervousness and depression. The oil that lavender contains seems to have sedating effects and might also relax certain muscles of the body. This herb is most often used as an oil, but the flowers can also be crushed and added to muffins, biscuits or drinks such as tea or juices. However, it should be used sparingly as the flavour can be overpowering.
Some research claims that acai berries are high in an antioxidant that is associated with lowering cholesterol levels in the blood stream, and also in plant sterols, which have been shown to improve blood circulation, helping to prevent blood clots.
Kale is a cruciferous vegetable, like cabbage and broccoli, and has exceptional nutrient richness in the form of antioxidant, anti-inflammatory and anti-cancer properties. Without sufficient intake of antioxidants, both oxygen metabolism and the body’s ability to fight inflammation can become compromised, which can increase the risk of developing cancer. It has been shown that kale has an amazing ability to raise blood levels of the nutrients necessary to fight chronic health problems.
Lemons have powerful antibacterial properties. Experiments have found that lemon juice destroys the bacteria of many deadly diseases, such as malaria, cholera, diphtheria and typhoid, and it has been suggested that they can dissolve uric acid and other poisons. They are also great as a liver detoxifier.
Avocados are low in sugar and high in monounsaturated fat, which is considered a good fat as it reduces levels of bad cholesterol in blood and lowers the risk of diabetes, stroke and coronary heart disease. Avocados also contain protein and potassium and are rich in vitamins B, C, E and K. Eating avocados is generally associated with better diet quality and nutrient intake, and it has been found that people who eat avocados are more likely to have a lower body weight, body mass index and waist measurement.
One of the most powerful benefits of guarana is its energising effect. It has a similar chemical structure to that of caffeine, and the seeds provide even more of a kick. As guarana is released more slowly into the body than caffeine, it provides sustained energy, and the plant directly stimulates the central nervous system, so it may be taken in small doses to fight fatigue and increase activity levels.
Rice milk is made from boiled rice, brown rice syrup and brown rice starch. It is popular with people who are lactose intolerant, and also with vegetarians and vegans because it contains no animal products or by-products. It contains more carbohydrates than cow’s milk but it is lower in calories and, unlike cow’s milk, it does not contain lactose or cholesterol, which makes it heart-healthy.
Blueberries are one of the richest sources of proanthocyanidins, which reduce levels of free radicals in the body. They are also packed with vitamins C and E, riboflavin, niacin and folate. Some research suggests that blueberries may improve motor skills and memory, and possibly reverse some age-related memory loss and motor skill decline.
Plums, like strawberries and other red berries, contain an antioxidant that can protect against cell damage. This fruit is low in calories and has a low glycaemic index, so eating plums can help to control blood sugar levels and reduce the risk of type-2 diabetes. Plums also contain sorbitol and isatin, which help to regulate the digestive system so that the body has the ability to process different foods.
Echinacea has long been used as a remedy for the common cold and other upper respiratory infections. Take it to combat the symptoms of an infection – research suggests that echinacea may modestly reduce cold symptoms, but it is not clear whether it helps to prevent colds from developing. You can also use it against other infections such as the flu, urinary tract infections, yeast infections, septicaemia, gum disease and tonsillitis, to name just a few.
Red cabbage will give you glowing skin and a powerful immune system. Ancient healers declared it to be moon food, because it grew in the moonlight, and we now know that its power comes from the high sulphur and vitamin C content. It is very low in calories and commonly thought of as ‘brain food’, as it is full of vitamin K and anthocyanins that help with mental function and concentration. These nutrients also help to prevent nerve damage, improving the body’s defence against Alzheimer’s disease and dementia.
There are many benefits of eating tomatoes, but the biggest is the fact that they contain the antioxidant lycopene, which helps to mop up damaging free radicals in the body that can harm the cells. Lycopene may help to ward against prostate cancer, breast cancer, stomach cancer and age-related macular degeneration. It can boost the skin’s ability to protect itself against UV rays, and some studies suggest that lycopene may also help to reduce bad cholesterol.
Worcestershire sauce is packed with vitamins that may help many health conditions. It has been suggested that Worcestershire sauce has the ability to increase efficiency of the immune system, as it contains vitamin B6 ingredients such as molasses, garlic, cloves and chilli extract. Vitamin B6 helps to build red blood cells and assists in keeping the nervous system healthy, and may even keep your mood good, and your skin healthy. The vitamin E that is also present in Worcestershire sauce contributes to a strong immune system, and the antioxidants offer protection against ageing as they improve the appearance of the skin and help keep hair loss under control.
Tamarind, also known as the ‘Indian date’, is packed with nutrients. It is a good source of antioxidants, fibre and potassium, which are all very effective in treating inflammations of the heart arteries or walls caused by heart disease. It is also effective at preventing cardiovascular diseases, as its anti-cholesterol properties help destroy plaque that may accumulate in the arteries surrounding the heart. Also, the high vitamin C content in tamarind makes it excellent for the body’s natural defence and immune system.
Star fruit is a juicy tropical fruit grown throughout South East Asia, in Australia and South America, and also in Hawaii and Florida. This delicious fruit is a good source of vitamin C, and is full of antioxidants and flavonoids. One word of warning though – if you have kidney problems, you should avoid eating star fruit. Consult your physician if necessary.