Power Up Your Plate With These Healthy Superfood Swaps

Power Up Your Plate With These Healthy Superfood Swaps

Blend bananas into ice cream:

Shop-bought ice cream can be heavy in sugar and saturated fats, so if you want a frozen dessert, make your own at home. Bananas are high in potassium, fiber, vitamin B6, and vitamin C, and they create excellent ice cream without the need for any additional ingredients. You won't need an ice cream machine either; simply freeze peeled bananas and combine from frozen. If you want a creamier dish, add a little milk and toss in some chopped nuts or dark chocolate chunks for an extra superfood boost.

What are superfoods?

Superfood ingredients are often natural foods that are abundant in vitamins, minerals, and antioxidants, such as fiber, Omega-3 fatty acids, and plant protein. The name is considered to have arisen as part of a marketing effort during World War I, when America's United Fruit Company was promoting imported bananas. While there is no official food group, nutritionists and dietitians agree on which foods are super', such as berries and dark leafy greens. Here are the greatest superfood recipes and adjustments to incorporate into a healthy eating plan.

Bake black bean brownies:

Flourless Black Bean Brownies Recipe | Naturally Gluten Free

Black beans definitely live up to its superfood status: they're high in protein, fiber, and antioxidants, and they're thought to help decrease blood pressure and cholesterol. Furthermore, they provide a super-moist, delicious brownie with added health advantages. The rich purée can be used to replace some or all of the fat, such as butter and eggs. Try substituting a can of black beans, mixed with a bit additional water or even brewed coffee, for any other ingredients in a packaged brownie mix. We guarantee you won't taste beans—only the fudgiest brownies you've ever baked.

Top pancakes with blueberries:

Blueberries are nutritional powerhouses, despite their small size. They are high in antioxidants, vitamins, and minerals like as vitamin C and manganese. Studies have indicated that they can assist to prevent aging and regulate blood pressure and blood sugar. Adding blueberries to your breakfast is an excellent way to begin the day. Scatter over your pancake stack or even mix into the batter while cooking. Do you want a double superfood boost? Blitz a handful of spinach and mix it into the batter, replacing part of the milk to keep it from being too runny.

Make butternut squash mac ‘n’ cheese:

The ultimate comfort food is Mac 'n' Cheese. Do you want to make your favourite recipe more nutritious? Try incorporating butternut squash, which is low in calories, high in fiber, and high in vitamins and minerals such as vitamin A, potassium, folate, calcium, and iron. So, while standard mac 'n' cheese recipes can be high in fat and low in nutritional benefits, a small amount of squash can significantly improve this warming staple. Simply roast, then chop into chunks and add to your usual recipe.

Swap cocoa for cacao:

There are few things cosier than a cup of hot chocolate. If you read the ingredients on a pack of ready-made hot chocolate mix, however, you might not feel so cosy. Many powders include sugar, artificial sweeteners and stabilisers. Instead, swap your usual mix for raw cacao powder – a good source of antioxidants that can help lower blood pressure and improve cognitive function. Combine it with a warm milk of your choice, then sweeten with date or carob syrup, to taste.

Make carrot fries:

Carrot Fries with Ketchupy Ranch Recipe | Ree Drummond | Food Network

Carrots have high levels of beta-carotene, a phytochemical that our bodies convert into vitamin A. Our bodies require vitamin A for healthy skin, a robust immune system, and clear eyesight and eye health. To make skinny fries, chop carrots into strips and mix with cornflour, sea salt, and ground black pepper. Spread the fries on a prepared baking pan, drizzle with olive oil, and bake for 40-45 minutes at 200°C (400°F). Experiment with herbs and spices like as parsley or paprika to add more.

Whip up some cauliflower rice:

Cauliflower contains plenty of fiber, folate, vitamin C, and vitamin B6, among other critical nutrients. Whether you're attempting to limit your carb intake or simply add additional nutrients to your diet, cauliflower rice is a simple and inexpensive alternative to conventional rice. Simply grate a head of cauliflower into small pieces (or blitz in a food processor) and press it between sheets of paper towel to remove any extra moisture. Sauté the cauliflower in 1 tbsp olive oil over medium heat, then cover the pan and steam until soft. Season to taste and pair with curries, chilies, and other dishes.

Stir cinnamon into porridge:

Cinnamon has been used medicinally, around the world, for thousands of years. More recently, research has shed light on why: full of antioxidants, cinnamon may help to control blood sugar, prevent heart disease and reduce inflammation. It’s also packed with flavour, and lends a subtle sweetness and warmth to dishes. Next time you tuck into a bowl of porridge, try reducing the amount of sugar, and add in a sprinkling of ground cinnamon instead. Once your taste buds adjust, you may be able to eliminate the sugar entirely. 


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