Working at Healthy Mama was really life changing for me in so many ways because I learned about so many different superfoods and ingredients I had never heard about. I also learned about the health benefits of some of these ingredients and started to care a little bit more about exactly what I was putting in my system and how to get the most of of what I was taking. This is what brings me to today's super food, Spirulina.
VITAMINS AND MINERALS - Spirulina is regarded as the most nutrient dense food per serving on the planet. It contains high amounts of protein (comparable gram for gram to eggs), B vitamins, calcium (over 26 times the amount per serving of milk), iron, vitamins d, c, and e, potassium, and more. Forget multivitamins when Spirulina is around!
ANTIOXIDANTS - We all know that antioxidants are important for fighting free radicals and oxidative stress in our systems. Spirulina contains an antioxidant called phycocyanin that is well known to harbour potent anti-inflammatory properties. Also, in an independent study, Spirulina was found to have an ORAC (Oxygen Radical Absorbance Capacity) of 24, 000, 4x the potency of blueberries which are world renowned for their antioxidant properties. Oxidative stress in our system and chronic inflammation are the leading causes of cancer and spirulina's potent antioxidants fight off those nasty internal problems helping to reduce our risks.
ALLERGIES - Several studies have shown that spirulina helps with the symptoms of allergy related rhinitis. One specific study found that in 127 people who took 2 grams of spirulina daily, their symptoms like nasal discharge and congestion , itching, and sneezing were dramatically reduced.
One of the biggest misunderstandings of a vegetarian or vegan diet is that we lack protein because we no longer consume meat. The fact is, vegetarians / vegans can get just as much if not more protein from their diets without the fat, cholesterol, and calories that come with eating meat. There are so many delicious foods out there that contain large amounts of protein that it's super easy to get enough of it in your diet. Below is a general idea of what 100 g of meat will give you as far as proteins are concerned and then we will see what some of the best sources of veggie proteins are and ways to get enough of them in your diet!
It's also important to note that there are complete and incomplete proteins. Nuts, quinoa, soy, and animal products contain all 9 amino acids making them complete proteins. Don't be discouraged, if you mix your favourite protein rich foods with a complete protein option, you can ensure you're getting all the necessary amino acids :)
Per 100 g
BEEF (grilled steak) 26.6 g LAMB (grilled loin) 29. 2 g
PORK (grilled chop) 31.6 g CHICKEN BREAST (without skin) 32.0 g
TUNA 23.5 g EGGS 12.5 g
VEGGIE PROTEINS / 100 g
SEITAN 75 g LENTILS 26 g
HEMP SEEDS 23 g ALMONDS 21.1 g
BLACK BEANS 21 g QUINOA 14 g
GREEK YOGURT (vegetarian only) 10 g TOFU 8 g
HUMMUS 8 g
NUTS - A handful of raw almonds is a great snack. Raw walnuts tossed in to a salad. Peanuts or peanut butter (all natural). Super easy to include a variety of nuts.
GREEK YOGURT - I enjoy Greek yogurt quite often. It's delicious on its own with a small drizzle of honey or with an abundance of fresh fruit like berries or kiwi on top. Make sure you're buying PLAIN UNSWEETENED otherwise you're likely consuming an abundance of sugar.
TOFU - Although tofu is not something I eat as often as perhaps I should, it's wonderful if prepared properly. Marinate and grill or fry it, add it to stir fries, or blend it up with seasonings and flavours to create a cheese like layer for lasagna!
HEMP SEEDS - I LOVE hemp seeds. They're nutty and nutritionally dense. Add them to your smoothies or top your salads or soups with them. It's easy to add a scoop of hemp seeds to just about anything.
As y'all can see, there's no excuse for not getting enough protein when there are an abundant of delicious and easy to eat options out there for you. Enjoy a varied diet by including different forms of protein in to your diet to keep things interesting and to benefit from the unique antioxidants and nutrients each form of protein rich food offers.
Along with my own knowledge, information taken from:
Cruciferous veggies are a super food group that are crucial to our body's overall health. They offer us protection from various cancers while promoting overall health benefits that are undeniable. What veggies are considered cruciferous? Vegetables like broccoli, cauliflower, brussel sprouts, cabbage, kale, and bok choy, are all cruciferous and all share similar body benefits while offering individual benefits that are important for our bodies.
TIPS FOR GETTING MORE CRUCIFEROUS VEG IN YOUR DIET
Eating a diet that consists of various vegetables and fruits is important but there's no denying the power of cruciferous vegetables. Try and include them into your diet at least twice a week but the more the merrier <3
The term "super food" is thrown around quite a lot lately and it might start to get confusing if you're online often reading conflicting stories on the internet. My definition of a super food is a food that provides you with a plethora of vitamins, nutrients, and antioxidants, often unique to the specific food that you're eating, without also providing you with a large amount of negative aspects / side effects. I've talked in the past about the importance of including a variety of colours in your diet, each colour associated with a fruit or vegetable provides you with similar nutrients and vitamins while also including antioxidants that each individual fruit or veg provides. I wanted to share with you guys a list of some of the super foods I regularly consume, what's great about them, and how easy it is to include them regularly in your diet. :D
I've done several posts on a variety of other fruits and veggies and their super food potential so definitely take a look through some of my older posts for some super food inspiration. These are simply the ones that I engage with regularly and the reasons why they are so fantastic.
When thinking "super food", look for vibrancy in your fruits and veg. Anything that is vibrant in colour and rich, likely contains a plethora of antioxidants and body benefits. Eating a variety of fruits and veggies everyday is the best way to keep your body healthy and flourishing. Switch things up and keep your palette surprised and your body nourished!
What kinds of fruits and veggies do you guys eat often? What are their benefits?
Red Cabbage is such a wonderful veggie to have on hand. It's the perfect addition to so many dishes because it provides a welcome crunch if eaten raw, and also helps to cool down any intense heat or spice. Did you guys know that red cabbage is actually much more than just a crunchy garnish, it's loaded with vitamins, minerals, and antioxidants, all of which are super beneficial to our bodies.
Here's some facts about red cabbage that are hard to ignore!
As with most vibrantly coloured fruits and veggies, red cabbage is a serious superfood. Including it in your diet is super simple if you get creative. It's a great crunchy addition to salads and on sandwiches and burgers. It can be lightly steamed or quickly sauteed but keep in mind, cruciferous veggies lose some of their best qualities through heating so you want to keep it to a minimum to truly get the most out of every bite.
Do you guys eat enough red cabbage? It's not just for coleslaw y'all!
Info sourced from
I use my garlic press often in the kitchen. I love how easy it is to use and I especially love that it intensifies the flavours of the garlic after being pressed through. When you're looking for that flavour, the press is the way to go.
While I was doing some work online, I came across this post that condemns the garlic press. I wanted to touch on their points because I couldn't disagree more!
LET'S LOOK AT SOME NUTRITIONAL STATS FOR WATERMELONS
Watermelons contain good amounts of vitamins A, C, and B6, fiber, potassium, and thiamin. Watermelons also have large amounts of carotenoids and phytonutrients including lycopene. Lycopene is a phytonutrient available in almost all red fruits and vegetables with many reported health benefits.
Not only are watermelons a perfect summer treat, but as you can see, they're wonderful for us! All the more reason to enjoy them as they come into their prime. Who can deny the allure of a juicy, vibrant wedge of watermelon in the summer?
Information gathered from
Keep an eye out for these delicious little berries when you're at the fruitmarket next!
I found this article this morning and wanted to share it with you guys because they offer some great tips on what to have in your freezer at all times. Although there were a few I was unaware of or didn't do myself, most of the list is super handy and great advice. Here's a quick list of what they suggested having and what I always have on hand!
Their list is great but I want to elaborate on a few things!
Do you have any freezer tips you want to share? Leave your comments below or on facebook / twitter! I wanna hear from you!
For as long as I've been cooking, I've always thought a sprinkling of something green and fresh was the perfect way to finish off a dish. Whether it's parsley, cilantro, basil, or something else, that pop of freshness is always a wonderful way to finish off a dish. Herbs are extremely flavourful but did you guys know that they were extremely good for you as well?
I know I've promoted parsley to y'all before as much more than a garnish but the fact is, most herbs are nutritious and full of antioxidants and vitamins beneficial to our bodies. Here's a little breakdown of what you can expect from some of the more popular herbs used in everyday cooking.
As you can see, herbs are so much more than flavourful, pretty garnishes. They contain a variety of body benefitting vitamins, antioxidants, and nutrients. Use as much herbage as you can in the kitchen to add additional nutritional value to your dishes and keep things fresh and flavourful.
Want to know more? Head to www.nutrition-and-you.com/healthy-herbs.html for all of the information on herbs and their benefits.
Jonathan - Happy Veg
Dedicated Foodie. Proud Vegetarian. Recipe Creator. Friend to all Animals.