Food that packs a nutritional punch

 

SUPERFACTS Sweet potato:     Boasting 150 per cent more antioxidants than blueberries, sweet potatoes are packed with beta-carotene making them a real superfood.

Ginger:     Ginger’s feisty flavour is actually soothing and can ease indigestion and reduce gas and bloating. The spice can rev up your metabolism and circulation and it’s good for lowering blood pressure and reducing the risk of stroke. Ginger’s anti-viral properties help fight off pesky illnesses but the fresher the ginger, the better.

Yoghurt:     Yoghurt contains calcium for bones and also probiotics. These are microbial foods or supplements that can be used to change or improve the intestinal bacterial balance to boost your health. 

RECIPESweet potato & ginger soup with coriander yoghurt Place the sweet potatoes, olive oil, onion and garlic on a baking sheet and roast until golden and soft at 190°C. Combine the roasted ingredients, vegetable stock and ginger and puree the mixture until smooth. Heat on the stove and thin with more stock if necessary. Season with salt and pepper. Combine the yoghurt and chopped coriander and serve the soup with a dollop of coriander yoghurt sprinkled with sesame seeds. Serves 4 –6.

INGREDIENTS 3–4 large sweet potatoes, peeled and chopped2 Tbsp olive oil1 onion, chopped1 large garlic clove, crushed1,5 L vegetable stock2 tsp freshly grated ginger1 cup plain yoghurt2 Tbsp chopped fresh coriandertoasted sesame seeds, for sprinkling

SUPERFACTS Citrus:     Apart from being an obvious source of vitamin C, citrus fruits are rich in antioxidants and flavonoids which play a role in preventing cancer. Caffeic acid is also present, which may reduce the risk of heart and eye disease.

Oregano:     Superstar levels of anti-oxidants mean that half a teaspoon of dried oregano has the benefits of a spinach salad. Oregano can act as an expectorant, clearing congestion and it improves digestion.

RECIPESticky citrus and oregano chicken 8 chicken pieces2 onions, quartered1 lemon, sliced1 orange or other sweet citrus, sliced6 cloves garlic, unpeeled10 sprigs oregano¼ cup olive oil½ cup white wine1½ cups orange juice2 Tbsp honey or marmalade Place the chicken, onion, citrus, garlic, oregano and oil in a large roasting tray. Pour over the wine, juice and honey or marmalade. Roast at 180°C for 30–35 minutes or until golden, sticky and cooked. Serve with mashed potatoes or steamed vegetables. Serves 4–6

SUPERFACTS Bananas:   The potassium in bananas means they help moderate your body’s fluid and pH levels, functioning of muscles, heart and nerves. Bananas increase seratonin levels, improving your mood.

Cocoa and dark chocolate:   Dark chocolate can lower your risk of heart disease and hypertension. But only dark chocolate with 80 per cent cocoa is healthy and moderation is key. Brazil nuts: These are very high in selenium, a powerful antioxidant that protects your body against harmful free radicals which cause heart disease and cancer. Brazil nuts are also great for your immune-system, digestion and metabolism.

RECIPEDark chocolate puddings with Brazil nuts and banana Preheat the oven to 200°C. Divide the nuts between four to six individual dishes. Melt the chocolate and butter over simmering water until smooth. Place the eggs, sugar and vanilla in an electric mixer and beat for eight to 10 minutes until doubled in size. Fold the melted chocolate and quinoa flour through the egg mixture and divide between the bowls. Bake for 18–20 minutes or until the mixture has risen and the centres are still soft. Stand for five minutes. Dust with cocoa and serve with banana and berries.

INGREDIENTS ½ cup Brazil nuts, toasted and chopped200g dark chocolate (80 per  cent cocoa), chopped60 g butter3 eggs½ cup brown sugar1 tsp vanilla½ cup cake flourCocoa, for dustingBerries and sliced banana, for serving

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