Living in Cape Town makes eating out and eating healthy so damn easy. Plenty of local eateries boast a colourful array of healthy fruit, veg, and superfoods on their menus.
Firstly, what is a superfood?
While there’s no official medical definition of ‘superfoods’, but its commonly accepted that they pack large doses of vital vitamins, minerals and antioxidants to give us a health boost and help to prevent chronic disease. Superfoods are known to be particularly nutrient-dense.
Here are a few of these natural superstar foods.
Quinoa
This grain-like seed is a staple in Bolivia and Peru where it originated. It has a delicate nutty flavour, and provides all nine essential amino acids (which our bodies can’t produce themselves) making it a complete protein source – great for vegetarians and vegans! Eat it as a delicious breakfast porridge, add it to lunch salads for a more satisfying meal, or as a substitute for grains, like rice, at dinner.
Try a delicious quinoa, banana, and dark chocolate muffin from Wild Sprout.
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Cocoa powder
It’s all good and no guilt! Studies have found that cocoa’s flavonoids lower blood pressure and improve blood vessel function, and so could help maintain our heart health as we age. Plus it only has about 60kJ per tablespoon, so for all of us with a sweet tooth, it’s a win-win. Add to a banana smoothie for a decadent chocolate milkshake style drink. But make sure to buy raw or non-alkalised cocoa, as apposed to Dutch-processed cocoa, which will have been stripped of up to 90% of its good phytochemicals.
Nourish’d has your cocoa dreams covered with these indulgent double chocolate flapjacks.
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Açai
Native to South America, this small purple berry has long been touted by indigenous Amazon peoples as a long-life elixir. The fruit contains very high levels of anthocyanin antioxidants, which studies have associated with reduced risks of heart disease, cognitive decline and cancer. Because the berry is delicate making it difficult to export fresh, you’ll mostly find it in capsule form or as a powder that can be added to juices and smoothies.
Scheckter’s RAW has you covered with their fresh açai smoothie bowl.
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Kefir
A fermented milk drink, originally from Eastern Europe and parts of Asia, it’s a great source of probiotics and has become very popular as a gut health and immune-system booster. It’s also a good source of calcium, containing 20% of the recommended daily amount in just one 175ml serving. It’s a bit tart, but mixed with honey, nuts and dried berries it makes a delicious breakfast or mid-afternoon snack. Or add it to fruity smoothies – you won’t even notice it’s there!
Good Gut Water Kefir are stocked in almost every health store around town.
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Avocados
We all know what an apple a day does, but it turns out that an avo a day does way more than that! High in healthy fats and fibre, avocados also contain chemicals that may work to slow liver damage, experts believe. Oh, and that’s not even mentioning the folic acid, Omega 3, magnesium, potassium, lutein and fibre avocado contains. It’s also rich in vitamins A, C, D, E, K and the B group vitamins.
No one makes a better avo smash than Jarryds.
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Broccoli
This humble veg is a health hero. Just one cup will supply you with your daily dose of vitamin C, vital to the development and repair of all body tissues. Broccoli may also be cancer preventing – it contains two potent antioxidants, lutein and sulforaphane, which disarm unstable free radical molecules stopping them from damaging healthy cells and potentially causing cancer.
Make a simple and delicious broccoli salad: steam a broccoli head until just tender, leave to cool and divide into florets; then in a bowl whisk together 3 garlic cloves (mashed), 2tbsp lemon juice, 2tbsp rice-wine vinegar, 1tsp Dijon mustard, a pinch red pepper flakes, 1/3 cup olive oil, and salt and pepper to taste. Toss broccoli in the dressing and serve.
Get your greens in at Harvest Café & Deli.
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Other superfoods include goji berries, blueberries, matcha, beetroot, sweet potato, and ginger, to name a few.
Picture: Unsplash