Simple to Adapt & Versatile to React!
Chef Kaviraj lists out some of the most nutritious superfoods. Read on to make yourself healthy!
Health has been a cause of concern, like never before, for the past many months for all of us. In fact, whatever we eat directly affects our mind and body. Since the past few months, I have come across a lot of people with queries on immunity-boosting recipes & tips. The increased interest of people in taking their diets and components of their foods so seriously is indeed a positive revolution in the well-being of the world. It reinforces the idea of “Prevention is better than Cure”. This article gives an overview of which of these serene superfoods should be on our shopping list and be a part of our recipes in daily cooking. These superfoods are simple to adapt to and versatile to react.
The essence of nutrition and healthy eating has ever since been around us for ages now. Be it consulting an expert, following prescribed lifestyle patterns, having to stick to a fitness regime, etc., these have all been somewhere overtaken by how does the overall system be stable in order to follow other suggestions and add to the experience.
‘Superfoods’ is one term we have been hearing for the last few years. This new term has kind of generated interest in many of us to explore, try and imbibe its qualities into our daily intakes as well. This term simply refers to the foods which are found to be full of contents of nutrition density & composition like vitamins, minerals, fiber, omega 3 fatty acids, and not to forget the anti-oxidants which are so very important for our body.
The concept of superfoods is also so titled to gain attention and quick response from those who wish to live a super lifestyle and always believe in elevating the journey to level next. There are some very simple and daily ingredients too from our kitchen which has been shelved on that showcase of being superfoods and I’m sure we know most of them already!
Top 12 Superfoods:
1. Avocado: Also called alligator pear, is a fruit that is full of goodness and positivity to add into dips, salads, shakes, health shots, dressings, and also salsa.
2. Broccoli: Has been known to us much before cauliflower and its power-packed fiber content helps us to stay fit, use it in soups, stir-fries, salads, baked dishes, and also a broccoli basil pesto is a good substitute.
3. Berries: While some of us stick to the colour of the berries, to me they all fall in a great must-have category be being black, blue, strawberries, cranberries, etc. All of them come in handy in our fruit salads, have them just like that add them to us in-between meal munchies and to breakfast bowls!
4. Eggs: While some of us are for egg whites, few of us consume them on the whole. The difference is just an option but overall eggs are full of essential nutrients with quality proteins and unique anti-oxidants. From boiled, scrambled, poached, sunny-side up, double-fried to curried forms it works well.
5. Turmeric: From the fresh one being the best to the dry and to the powdered form in our masala box, all forms have been found beneficial in many ways in our diets from having turmeric water, detox versions, adding to curries, subzis, marination, pulao’s and other preparations off late we have heard of turmeric latte!
6. Olive oil: People still continue to have a few doubts on how to adapt to olive oil especially when it comes to Indian cooking and recipes. I believe it’s an easy-to-adapt commodity. Start with light olive oil, mix it in a ratio of 60 % percent regular oil with 40 % percent in cooking dishes to slowly accommodate its taste into our system and gradually modify it to your tastes.
7. Nuts: The crunch factor in our meals has always been welcomed in various ways from a health bar to having them slivered or sliced into our muesli or cornflakes/porridge, to being used in vegan cooking, etc. To start the day, some of us also soak nuts overnight and have them in the morning with breakfast for the best benefits. Walnuts, almonds, raisins, apricots, peanuts, pine nuts, cashew nuts, and the like must be included in our diets.
8. Seeds: The beneficial uses of a variety of seeds available to us from chia, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, etc. have a great role to play nutritionally from sprinkling it into our health shakes, smoothies, raitas, breakfast choice of cereals and our choice of freshly tossed salads too.
9. Salmon: One of the best-rated superfood when it comes to seafood for its omega 3 fatty acids and being dense on its high-quality nutrition, salmon fish is easy to use, simple to handle and tasty in varied preparations, like simply marinate and grill, a nice crusty outing and bake, an interesting citric flavoured sauce to a poached version and to be converted to salmon cakes with dill cream dip.
10. Legumes: These are a part of our home kitchen shelf contents and we must ensure noting it in our reminder list during our month start grocery shopping. Involve them simply cooked with mild spices, add them to lunch menus, brunch menus, salads, soups, fillings for parathas, side dishes. Variate them to suit your taste. Do not over-spice or overcook them.
11.Ginger: It is one of those root wonders we have in our kitchens that must be a part of our day and routines. From adding it to chai, a fresh squeeze of it to a detox water or a kadha as we make for cold coughs, I prefer adding them grated into my subzis, curries, rice, paratha stuffing, ginger has loads of medicinal properties and can help us self-cure ourselves and boost our immunity as well.
12. Green Tea: To some people, the concept somehow still isn’t too clear on how to consume, how much to consume, when to consume, and what to add into green tea? Firstly, we need to understand about making a good cuppa of green tea, no sugar, no spices, no acids, no milk as such to add into it, avoid honey, jaggery as well. Have it first thing in the morning after a glass of simple lukewarm water. Have a cup a little after meals during and end of the day.
While there are many more ingredients like sweet potatoes, oatmeal, yoghurt etc. which have also been included in the list of superfoods, the idea is to be a bit aware, conscious and wise in our eating styles and work on making it better each day & stay safe- stay fit!
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About the author
Dr. Kaviraj Khialani – celebrity master chef - is a Mumbai-based author, writer, academician, food –health-lifestyle coach, mentor & consultant.
He is specialized in over 33 International Cuisines & has worked with brands like the Taj Group of Hotels, Kuwait Airways to name a few. Chef Kaviraj has been awarded several Global and National Awards for his outstanding performance and achievements in his chosen field. He has been featured on Star Plus and Colors Television on several food shows as well.