Superfoods

 

The more superfoods you can incorporate into your day, the more wellness you can create. Superfoods are foods that have more nutrition in them than other types of food. They're so nutrient dense, that you feel satiated for much longer. Over-processed foods may make you feel restless as a result of inflammation they can cause in your gut. The artificial additives or colourings (chemicals) can contribute to feelings of ill health and lack of wellbeing.

 

The more we load our bodies with whole, live, real foods, the more we will crave those. Low calorie, over-processed foods may make us feel initially full, but are we really full? Sometimes it can be a case of 'fake full' - bloated and loaded up with 'empty calories' that aren't serving out bodies with nutrition which translates into wellness. It leaves us only searching for that 'something else' again.

 

So we are beginning to learn that 'feeling full' and 'feeling satiated' are two different things? Your brain will only switch off its hunger mechanism when it is feeling satiated nutritionally. Your brain knows what types of nutrition you've received that day, week or month, and what you're missing. This is why when you eat real, whole, live foods and foods that are rich in nutrition - like superfoods - you will feel more content. 

 

Some amazing superfoods are now available almost everywhere. There are health food aisles popping up in major supermarkets, but my favourites are from Power Super Foods, because they're organic and very high quality (see www.powersuperfoods.com).

 

Images from @andi.lew Instagram

 

Cacao Powder

 

Please note this is not the same as cocoa. The difference is where the 'a' and the 'o' are placed. Cacao is the raw, unprocessed version of cocoa. The one that isn't processed; cacao, is rich in magnesium and protein. It does have a bitter taste, but you can easily sweeten it with sugar alternatives like coconut sugar, plant based stevia, xylitol, coconut syrup, coconut flower nectar and rice malt syrup, which are all much more lower GI (Glycaemic index). If you don't have a weight or hormonal issue, you can sweeten your cacao in recipes with honey, or coconut syrup and maple syrup or agave nectar.

 

 

Chia Seeds

 

Chia seeds are probably one of the most nutrient dense superfoods that exist. They are the highest known plant source of Omega-3, with eight times more than salmon! The Omega-3 fatty acid is very stable in chia seeds because of its powerful naturally occurring antioxidants.

 

Other nutrients present in chia seeds are zinc, folate, iron, magnesium, B12 and calcium. Most people don't know what to do with Chia seeds other than sprinkle them on salads and put them in smoothies, so I have a few recipes for you in Chapter 5.

 

 

Super Fruits and Berries

 

Goji, Açai, Maqui, Goldenberries and other ancient berries are rich in antioxidants and Vitamin C. You can get them from incredible companies like Power Super Foods. When we flood the body with antioxidants, we fight the free radicals and combat oxidative stress. Doing this helps slow ageing and creates wellness. Put them in any recipe or eat them with a handful of nuts and seeds.

 

Images from @andi.lew

 

Seaweeds

 

Dulse, Wakame Flakes and Nori are all types of superfood seaweeds that many other cultures have been enjoying for hundreds of years. This is one reason why the Japanese look so young! Their diet consists of good fats which are imperative for feeding the hormones and nervous system. The Japanese also consume a lot of seaweed which contain a huge amount of antioxidants. Dulse seaweed for example is a natural treasure chest of goodness, with Vitamins A, B1, B2, B3, B6, B12, C, and E, and minerals like potassium, calcium, magnesium, phosphorous, chromium, iodine and zinc and trace elements. I love to sprinkle them on potato salads and eggs or avocado.

 

 

Nurture Via Nature with these Mindful Food recipes.

 

Eating as close to nature as possible, helps you keep reconnected and promotes well-being.

 

 

Goji Berry Cookies to go!

Makes 12 small cookies

 

Ingredients:

 

½ cup desiccated coconut

2 tbsp pepitas & sunflower seeds

2 tbsp almond meal

2 tbsp RAW vegan protein powder

2 cup rolled quinoa flakes

2 tbs goji berries

1 tsp vanilla essence

2 tbsp organic peanut butter

2 tbsp organic rice malt syrup or coconut flower nectar 

2 tbls butter

2 tbls coconut oil – slightly solidified

 

Directions:

 

1. Preheat oven at 180 degrees celcius.

2. Add all ingredients to a bowl and mix with hands until sticky when pressed between the fingers. Add a little bit more sweetener if the mixture does not stick together.

3. Line a baking tray or use a non stick muffin tray

4. Scoop 1 tbsp of the cookie mixture, roll into balls and firmly press almond into the cookie dough to sit in each hole of the muffin tray.

5. Bake in the oven for approximately 30 – 45 mins.

6. Keep the cookies in an airtight container

 

 

Creamy Coconut Carrot Cake

Serves 10-12

 

Ingredients:

 

2 cups self raising spelt, rice or tapioca flour. If you cant get SR flour, then add 2 tbls baking powder to your gluten free flour.

1 tsp ground cinnamon

1 cup Xylitol (or substitute with 1 cup coconut sugar)

2 cups grated carrots

1 cup chopped walnuts

2 cups coconut oil

4 free range, organic & hormone free eggs, lightly beeaten

 

Topping:

1 cup of goats cream cheese

1 juice of lemon

1/2 cup xylitol / stevia powder or substitute 1/2 cup coconut sugar

Walnuts

Shredded coconut

Goji berries to top and garnish

 

Method:

 

Pre-heat oven to 180.c / 160.c fan forced.

Grease with coconut oil in a 6cm deep, 19cm square tin or medium round tin.

Line base and sides with baking paper to get it out easier.

Sift flour and cinnamon into a bowl.

Add xylitol (or coconut sugar), carrots, chopped walnuts, coconut oil and eggs.

Stir to combine.

Spread into prepared tin.

Bake for 1 hour and 15 minutes or until a skewer inserted comes out clean. (Cover loosely with foil or baking paper if it is over-browning too quickly).

Stand in pan for 10 minutes.

Turn out onto a wire rack to cool.

 

Once cooled, prepare frosting by blending with a beater on low - the cream cheese with lemon and coconut sugar or stevia or xylitol.

Spread over cake.

Add garnish and serve

 

About Wellness Loading...
The Ultimate Wellness Detox, has you learning how to TURN OFF TECH and connect with yourself and to become more productive and balanced. More than just nutrition and fitness; true wellness is about disconnecting from technology and reconnecting with yourself, our earth and your community. Embark on a digital detox journey with award winning author, Andi Lew in her latest health guide; the ultimate wellness detox. Learn what you can do daily, so that you aren't so addicted to your device. Get in touch with nature and all things natural.
PLUS 20 MINDFUL FOOD RECIPES!
Andi Lew is a renowned TV presenter, Certified Food, Lifestyle & Wellness Coach and best selling author of Eat Fat, Be Thin and Eat Fat Be Lean series. She recently returned from a U.S Press tour with 5th book Real Fit Food and plans to do the same with this 6th title.
160 pages
$29.95 in bookstores across Australia 
Ebook $17.95 on www.andilew.com