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Sunday, October 31, 2021

5 superfoods loaded with energy

 

Banana berries, almond flour, rejuvelac, dried apricots and chia seeds. These superfoods pack incredible benefits into a very small volume.

 

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White berries: protect your heart

White mulberries, the fruit of the mulberry tree, came from the East to Turkey along the Silk Road. Today, their power antioxidant and its appreciated taste have led to consider them a superfood.

As dried fruit it is sweet due to the concentration of its sugars, although it contains them in much smaller proportion than others, such as raisins. They also provide protein and fibre.

They are very rich in phenols which, thanks to their great ability to fight free radicals, have been linked to greater protection of the heart.

You can add them to your mueslis, yoghurts, salads and pastries.

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Almond flour: rich in calcium.

It is obtained by grinding almonds and, although it is easy to find, it can also be prepared at home with a grinder or grinder.

Contribute calcium and vitamin E along with other minerals and vitamins. It is also a good source of heart-healthy fats, protein and fibre.

The gluten-free makes it an ideal flour for those who can’t or don’t want to take it and is often recommended in paleo diets and anti-candida diets.

It is used to make breads, biscuits, cookies and batters, sometimes combined with other gluten-free flours, such as coconut or rice flour.

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Rejuvelac: enzymatic water

Rejuvelac is a fermented water obtained from sprouts that can be easily prepared at home. It is drunk as a probiotic drink, on its own or with fruit or vegetable juices, but can also be used to make vegan cheeses.

Sprouts release enzymes to the water, which gives this drink a great revitalizing power. On the other hand, fermentation facilitates the proliferation of probiotic bacteria that feed the intestinal microbiota, improve digestive health and stimulate defences.

To elaborate it the seeds or cereals must first be germinated. Once you have the sprouts, put them in a pitcher with pure water (half a cup per liter), cover the pitcher with a clean cloth and let them sit for two days at room temperature. The water will become cloudy. Strain it and you have your enzymatic water. It is best to drink it as cool as possible.

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Chia: all the omega 3 in a seed.

Chia seeds, already known by the Aztecs, are one of the best vegetable sources of omega 3, ideal for preventing excess cholesterol and cardiovascular disorders. They also provide calcium and manganese. To take advantage of their nutrients it is better to grind them or soak them to soften them.

When soaked they release a gel that turns any vegetable juice or drink into a light porridge, ideal for mixing with breakfast cereals and fresh or dried fruit.

The gel is formed by its mucilage, which also makes it a great remedy. against constipation and inflammation of the digestive tract.

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Ears: healthy energy for snacking.

Apricot dried apricots were one of the foods that early astronauts included among their provisions. And they did well: they are a very good source of energy and essential nutrients.

Because of their concentrated sugars they are quite high in calories (257 cal/100 g), but these are accompanied by a lot of fiber (8 g), which modulates their passage into the blood.

Its richness in vitamin A makes them recommended for keeping the body’s mucous membranes, skin and eyesight in good condition. A serving of 50 g (just three or four dried apricots) provides 40% of the beta-carotene required per day, the pigment that the body converts into vitamin A.

The ecological are identified because they are darker than the conventional ones, to which sulphites are added.

White mulberries, the fruit of the mulberry tree, came from the East to Turkey by the Silk Road. Today, their power antioxidant and its appreciated taste have led to consider them a superfood.

As dried fruit it is sweet due to the concentration of its sugars, although it contains them in much smaller proportion than others, such as raisins. They also provide protein and fibre.

They are very rich in phenols which, thanks to their great ability to fight free radicals, have been linked to greater protection of the heart.

You can add them to your mueslis, yoghurts, salads and pastries.

It is obtained from grinding almonds and, although it is easy to find, it can also be prepared at home with a grinder or grinder.

Contribute calcium and vitamin E along with other minerals and vitamins. It is also a good source of heart-healthy fats, protein and fibre.

The gluten-free makes it an ideal flour for those who can’t or don’t want to take it and is often recommended in paleo diets and anti-candida diets.

It is used to make breads, cakes, biscuits, cookies and batters, sometimes combined with other gluten-free flours, such as coconut or rice flour.

Rejuvelac is a fermented water made from sprouts that can be easily prepared at home. It is drunk as a probiotic drink, on its own or with fruit or vegetable juices, but can also be used to make vegan cheeses.

Sprouts release enzymes to the water, which gives this drink a great revitalizing power. On the other hand, fermentation facilitates the proliferation of probiotic bacteria that feed the intestinal microbiota, improve digestive health and stimulate defences.

To elaborate it the seeds or cereals must first be germinated. Once you have the sprouts, put them in a pitcher with pure water (half a cup per liter), cover the pitcher with a clean cloth and let them sit for two days at room temperature. The water will become cloudy. Strain it and you have your enzymatic water. It is best to drink it as cool as possible.

Chia seeds, already known by the Aztecs, are one of the best vegetable sources of omega 3, ideal for preventing excess cholesterol and cardiovascular disorders. They also provide calcium and manganese. To take advantage of their nutrients it is better to grind them or soak them to soften them.

When soaked they release a gel that turns any vegetable juice or drink into a light porridge, ideal for mixing with breakfast cereals and fresh or dried fruit.

The gel is formed by its mucilage, which also makes it a great remedy. against constipation and inflammation of the digestive tract.

Apricot dried apricots were one of the foods that early astronauts included among their provisions. And they did well: they are a very good source of energy and essential nutrients.

Because of their concentrated sugars they are quite high in calories (257 cal/100 g), but these are accompanied by a lot of fiber (8 g), which modulates their passage into the blood.

Its richness in vitamin A makes them recommended for keeping the body’s mucous membranes, skin and eyesight in good condition. A serving of 50 g (just three or four dried apricots) provides 40% of the beta-carotene required per day, the pigment that the body converts into vitamin A.

The ecological are identified because they are darker than the conventional ones, to which sulphites are added.

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Fede E.
Journalist and copywriter in equal parts. Critic and specialist in information related to gastronomy and food.
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