What is a “superfood”? In general a superfood is any food that has super nutrient density qualities, whether it be high in antioxidants, vitamins, minerals, proteins, healthy fats, or a combination of all of the above! The toppings I routinely have on my smoothie bowl (and in many other forms) are all considered “superfoods” due to high nutrient density versus caloric density {i.e. more nutrients per calorie}.
Below is a breakdown of my favourite superfoods you all may see on/in my smoothies and in other treats I make.
What are these Superfood Toppings?
Maca :
Is an adaptogenic root vegetable (from the broccoli family actually) grown in Peru. It’s high in calcium, phosphorus, magnesium, potassium, vitamins B1, B2, C, E, iron and also contains trace minerals including zinc and selenium, fatty acids and amino acids (about 10% protein). It’s been used for centuries by the South American cultures for hormonal balance, aphrodisiac, stamina, reduce anxiety and depression symptoms, physical strength, endurance, and mental focus/clarity.
Taste: malt, earthy, nutty
Try: 1 teaspoon and gradually increasing
Raw cacao nibs or powder :
Not only delicious, but high in antioxidants too!
Taste: bitter, chocolate, rich
Try: 1 teaspoon-tablespoon depending on how much you like
Coconut :
High in saturated fat (about 90%) and comprised of 65% MCT or medium chain triglycerides from lauric and myristic acids. Contains natural anti-microbial, anti-bacterial, and anti-fungal properties as well as cosmetic uses for your hair, skin, and nails.
Taste: sweet, nutty, rich
Try: 1 tablespoon or more if you enjoy
Goji berries :
One of my favorite “superfoods”- it’s a delicious tiny berry that tastes like a raisin and a cranberry mixed together. They’re high in minerals such as calcium, iron, magnesium, zinc, selenium; high in vitamins A, C, B2; high in phytochemicals such as beta-carotene, zeaxanthin, and contain polysaccharides. Goji berries also contain 18 amino acids, 11 essential amino acids, making them a good source of plant protein as well.
Taste: like a cross between a raisin and cranberry, slightly sweet
Try: ¼ cup / 60g to however much you enjoy
Bee pollen :
A male “seed” of flowers/plants that are then taken by bees from flower to flower as they continually mix the most nutrient dense parts with their own saliva and honey from their hive creating a small pollen granule (this is a very complex process and I’m leaving out steps for the sake of keeping it short and sweet). Bee pollen is very nutrient dense, it’s about 40% protein, contains almost all the B complex vitamins and also vitamins C, E, A, K, carotenoids, amino acids, enzymes, trace minerals, antioxidants, essential fatty acids and minerals such as magnesium, zinc, calcium, phosphorus, potassium, iodine, copper and others. Not only is it a complete nutritional package, it’s also been used for weight loss, allergies, PMS, infertility issues, sports performance, and anti-aging (some of these claims have not been studied).
Note: if you have a pollen allergy- you may also be highly allergic to bee pollen, take caution!
Taste: slightly sweet, bold, floral
Try: ½ teaspoon gradually increasing over time
Homemade granola :
Rich in healthy fats from nuts/seeds, reduced refined sugars, high in fiber and plant protein.
Taste: Delicious, Crunchy and sweet.
Try: ¼ cup or more as you like
Pumpkin seeds :
Rich in carotenoids, zinc, and sulfur containing amino acids, vitamin A, E, C, K, B vitamins, magnesium, and copper. Also has a natural diuretic effect.
Taste: earthy, nutty
Try: 1-3 tablespoons or more as you like
Spirulina :
A blue-green algae rich in protein and nutrients.
Taste: nutty, slightly sweet (very unique combination of cocoa and seaweed)
Try: 1 tablespoon
Açaí :
A true beauty fruit! It’s actually a fatty fruit because of it’s fatty acid content which helps nourish skin from the inside out. It can be found fresh/frozen pulp or freeze-dried powder. Rich in vitamins B2, C, A, E, fiber, fatty acids, phytonutrients, antioxidants, anti-inflammatory compounds
Taste: astringent/sweet, berry flavor
Try: depends on how you’re using acai- in powdered form the serving is ¼-1 teaspoon and if it’s frozen puree it’d be one packet
*note all of these “try” serving sizes are general and not based on individuals, as always check with your doctor if you have concerns or take multiple medications (most don’t interfere, but play it safe).
Here’s where you could buy these superfoods!
Always try to purchase superfoods organic (as most are), from a reputable supplier.
Here are a couple brands I’ve used:
Maca: Naturya, and Organic Burst.
Goji Berries: Waitrose, Tesco, Sainsburys, Ocado etc. Local Health food shop.
Bee Pollen granules: Comvita or Manuka Health Products
Spirulina: Organic Burst and Nature
Acai: check this Naturya and also Organic Burst.
When you start incorporating more mineral and vitamin rich raw greens and fruits into your diet daily, you’ll start to feel the positive and energizing effects over time!
