The hype surrounding superfoods has become hard to ignore in the past few years but finding the true value of these products can prove difficult. Recent years has seen the emergence of the likes of sweet potato, kale, and quinoa. However, sometimes healthy eating can be costly and is it worth the extra money you spend? And what exactly is a superfood? Well, to be a superfood a product must give a high quantity of nutritional value and antioxidants. Join Suttons, the go-to for gardening gifts, and find out more about these uber trendy foods.
A tropical favorite – Mango
Mango has become widely available in supermarkets across the UK, and the tropical tasting fruit is renowned for its easily digested carbohydrate content of 25 grams per one cup serving. If you don’t want to eat mango as is, why not try a chicken mango salad? A great way to get the most out of the mango in a tasty, light and cheap dinner. Bursting at the seams with over 20 vitamins, minerals and antioxidants, it is thought by many to be one of the tastiest ways to support a healthy lifestyle. The fruit can rapidly boost your energy at a time when your body needs it.
This superfood is hailed as a complete protein, as it contains all 10 amino acids. Due to it being a complex carbohydrate, offering 46 grams each cup, it provides long lasting energy. This seed is often mistaken for a grain, but that doesn’t stop it being full to the brim with nutritional goodness.
Although quinoa is gluten-free, the high fiber content it boasts isn’t all soluble. It has a low glycemic index though, which can contribute to lowering the daily calorie intake.
Give this spinach and mushroom quinoa recipe a go, and make it in bulk for the perfect weekday lunch preparation.
The texture, taste, and instagrammable qualities of avocado have made it one of the superfood front runners. It’s becoming more of a major player in restaurant menus due to its easily adaptable approach to recipes. It offers a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre.
Most commonly you’ll find avocado topped with egg, blended into smoothies and soups… But did you know that avocado could be turned into a super tasty guacamole bread? This recipe could cost as little as 76p ahead, making it an affordable way to add the green favorite into your diet.
The high fat content of avocado has been debated by the health conscious among us, but it is, in fact, rich with omega 3 and can help to lower your cholesterol and prevent heart disease. The grease can be used instead of butter or oil when cooking and the actual flesh can also be used to create hair and face masks. What more could you wish for, right?
Did you know that a single can of sardines contains 300mg of calcium — more than a glass of cow’s milk! As well as this they are high in vitamin D and, like avocado, have a great omega 3 fatty acid profile. Some of its great qualities include immune-boosting properties due to its high amount of selenium. This is normally found on its skin, so don’t go skinning this fish! The skin also helps your skin, aiding conditions such as psoriasis.
Opting to add sardines to your work lunchbox might make you the topic of dismay in your office, as a lingering fishy smell in the shared kitchen is likely to frustrate some of your colleagues. The little nutrient powerhouse may provide a strong scent that smacks you in the face, but they can go a long way in helping to reduce inflammation and promoting bone, heart, and skin health.
Sardines are a budget-savvy superfood choice, proving that you don’t need to spend a fortune to eat healthily. A recipe to rely on could be fresh sardines on toast with sweet pickled red onion.
White potatoes were shelved for their sweet alternative, and many of us haven’t looked back since. Sweet potatoes can be more expensive in the supermarket than the usual spud, but like their less-healthy counterpart, they are an easy option if you want to grow your own veg. Save money and switch to a healthier potato: what’s not to love?
These orange tubers are jam-packed with minerals and antioxidants, making them a brilliant choice as well as providing a filling fix of carbohydrates. This, according to studies, aids muscle tissue repair and can help prevent fatigue in your muscles. Their fibre content is higher than the average potato and, when combined with the likes of magnesium, the sweet potato can help improve your digestion. Elsewhere, they are an effective remedy to curing congestion of the nose, which can help relieve asthma and treat bronchitis. Other benefits are said to include a boosted immune system, helping to cure stomach ulcers, and maintaining the body’s water balance.
Give your tea time favorite a new twist with this twist on the humble shepherd’s pie. Simply replace the normal mashed potato topping with sweet potato and you’re onto a winner!
Our superfood obsessions may come and go, but we believe that those mentioned in this line up are here to stay. With so much goodness to offer, they don’t have to be part of an expensive recipe and by researching meals, you can incorporate into your diet without adding too much cost to your weekly shop.