Superfoods. We have all read the hype and the promises of these “miracle” foods but lets take a step back and breakdown just what makes 5 of the ingredients in this recipe make the list!
Chia Seeds – Little seeds that pack a serious nutritional punch. Full of protein, fibre, omega-3 fatty acids and calcium. Chia seeds also contain an array of vitamins A, B, E and D and other minerals including potassium and zinc.
Goji Berries – These funny little berries that you will find in the heath food aisle of your supermarket have all 18 amino acids and more Vitamin C per gram than any other food. Other vitamins they are high in are B1, B2, B6 & Vitamin E. Just one more thing…they have more iron than spinach.
Walnuts – Yes they are ugly but don’t judge a book by its cover, walnuts have been shown to lower cholesterol, assist in controlling high blood sugar and support cardiovascular function. They are full of healthy fats and have excellent levels of vitamins B6, B1 and pantothenic acid. They contain a stack of minerals also but are especially high in manganese and copper.
Almonds – Just like walnuts almonds contain healthy omega-3 fats which have many health benefits. They also help to prevent gallstones, assist in weight loss and reduce blood pressure. Almonds are incredibly rich in manganese, magnesium, copper, phosphorus, iron, zinc, potassium, Vitamin E, Riboflavin, Thiamin, Niacin and Folate!
Coconut Oil – Besides beautiful skin and hair there are seemingly endless benefits of this oil, once frowned upon due to it being around 90% saturated fat! This is not bad news as Lauric Acid makes up around 50% and is a medium chain triglyceride, that assimilates well in the body. The human body converts lauric acid into monolaurin, which can help in dealing with viruses and bacteria that cause diseases such as herpes, influenza, cytomegalovirus, and even HIV. The last few years have seen a resurgence in the inclusion of coconut oil in our diets as research has discovered its ability to build immunity, reduce inflammation, improve digestion and various other benefits.
The above summaries do not explore all the vitamins, minerals and benefits for our Super ingredients but they do outline key benefits that make these foods worth including in your diet. To get them all at once why not try my delicious Super-Food Squares. Delicious, nutritious and perfect for any time you need a boost!
1 cup Goji berries
1.5 cup Walnuts
1 cup Almonds
1/2 cup Chia seeds
7 Medjool Dates (or 10 packaged dates soaked in a little water to soften)
2 Tablespoons Almond flour
1 Tablespoon Coconut oil
1/2 Teaspoon Pink Himalayan Rock Salt
1 Teaspoon Vanilla essence
1/4-1/2 cup Maple Syrup or honey (I use less than 1/4 cup)
1. Preheat oven to 180 degrees (c)
1. In food processor crush 1 cup of walnuts (leave out the remaining half cup), almonds and salt.
2. Add dates, vanilla & coconut oil and process until it comes together as a dough leaving some texture.
3. Transfer to a bowl, add remaining ingredients (including extra 1/2 cup walnuts) and mix well.
4. Press firmly into an 8×8 glass baking dish.
5. Bake for 20 minutes or until golden. Remove, cut into squares and serve!