I sigh when I read about the latest exotic berry or grain ‘superfood’ supposed to have miraculous cancer preventative powers or be able to stave off dementia.
Truth is, all real food is pretty super. It is variety in your diet that will maximise the potential benefits of what you eat, and keep you as healthy as possible.
But certain foods do contain a broader range of nutrients than others – and there are some that just about everyone would benefit from eating regularly.
That is why I’m a big fan of The Goodness Of…, a new series of books focusing on the nutritional powerhouses that are coconut, avocado, garlic and greens.
The books contain a variety of recipes, showing you a breadth of ways to use the superstar ingredients.
All four are published later this month, but The Mail on Sunday was given a sneak preview – so I can share my favourites, and give a nutritional analysis to show why they really can be considered super…
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STEAK, CHIMICHURRI AND SWEETCORN SALSA
This steak and salsa will provide a great protein boost after exercise, as well as being an excellent option for weight management, as it’s filling
The monounsaturated fat in avocados has an added bonus beyond the well-documented heart-healthy benefits, as it significantly enhances the absorption of antioxidant carotenoids.
They support eye, heart, skin and reproductive health, and have been linked to preventing certain cancers. Apart from this, one avocado provides as much fibre as a couple of slices of wholemeal bread, and the protein of a small glass of milk.
This steak and salsa will provide a great protein boost after exercise, as well as being an excellent option for weight management, as it’s filling.
The salsa is packed with immune-boosting Vitamin C – chillis and parsley each contain more than three times the Vitamin C of an orange.
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NUTRITION PER SERVING
Cals 567 Carbs 42 Protein 64g Fat 25g
Serves 4
For the salsa
? ½ red onion, chopped
? 1 garlic clove, chopped
? 1 red chilli, deseeded and finely chopped
? 2 tbsp red wine vinegar
? 4 tsp olive oil
? ¼ tsp hot chilli powder
? Sea salt, black pepper
? 1 sweetcorn cob
? 1 tbsp chopped parsley
? ½ tsp dried oregano
? 1 ripe avocado
? 125g cherry tomatoes, quartered
For the steak
? 4 ribeye or sirloin steaks
? 2 tsp olive oil
1. Put onion, garlic, chilli and vinegar in a bowl.
2. Heat a griddle or frying pan. Mix a teaspoon of olive oil with chilli powder and seasoning. Rub sweetcorn cob all over with the spiced oil. When hot, add the corn to the griddle pan and cook for 10 to 15 minutes, turning until lightly charred and cooked through. Transfer to a board to cool.
3. Brush each steak all over with ½ teaspoon of oil and season, put in pan and fry over a high heat for 3 minutes. Turn over and cook for a further 3 minutes. This should make steaks medium rare. Transfer to warm plate and set aside to rest.
4. Add the parsley, oregano and remaining oil into the bowl with the salsa. On a clean board, firmly hold the cooled sweetcorn cob on its end and use a sharp knife to cut away the charred kernels. Add these to the salsa, along with the diced avocado flesh and cherry tomatoes. Toss together and season to taste.
5. Serve the steaks with chimichurri salsa.
l From The Goodness Of Avocado, by Lucy Jessop, Kyle Books, £9.99.
CREAMY RED LENTIL AND COCONUT
The lentils used in this dish are a ‘superfood’ all on their own: a low-calorie source of protein and fibre (almost twice as much as in trendy quinoa) that helps to stabilise blood sugar
Coconut milk is excellent for people who are lactose-intolerant, and a rich source of energising B vitamins and antioxidants such as Vitamins E, C and selenium.
The oil is about 90 per cent saturated fat, more than butter or beef fat. But this type can be rapidly metabolised by the liver and is believed to be beneficial to heart health.
The lentils used in this dish are a ‘superfood’ all on their own: a low-calorie source of protein and fibre (almost twice as much as in trendy quinoa) that helps to stabilise blood sugar. Ginger, garlic and turmeric are packed with antioxidants and have anti-inflammatory properties too.
Per Portion
Cals 306 Carbs 18g Protein 6g Fat 21g
Serves 4
? 1 tbsp coconut oil
? 2 garlic cloves, crushed
? 2.5cm piece of fresh ginger, peeled and finely grated
? 1 green chilli, finely chopped
? 1 tsp white mustard seeds
? ½ tsp nigella seeds
? 1 tsp cumin seeds
? 1 onion, sliced
? ½ tsp ground turmeric
? 200g red lentils
? 400g can chopped tomatoes
? 400ml can coconut milk
? Sea salt and freshly ground black pepper
1. Heat oil in a large pan. Add garlic, ginger and chilli and fry for a minute, until fragrant. Add seeds, fry for another minute. Add onion, fry for a further 5 to 6 minutes. Stir through turmeric and fry for a final minute, before adding lentils.
2. Tip in tomatoes and coconut milk and season to taste. Half-fill tomato can with water and add to the pan. Boil, then simmer for 20 to 25 minutes, until lentils are tender and sauce has thickened.
3. Serve with a sprinkle of coriander and a dollop of yogurt.
l From The Goodness Of Coconut, by Emily Jonzen, Kyle Books, £9.99.
GARLIC, CUMIN AND BEETROOT FRITTERS
Garlic with beetroot is a fantastic immune-boosting combination, as beetroot is full of betalains, which have powerful antioxidant properties
Gram for gram, garlic contains about the same amount of Vitamin C as leeks. It is also a source of heart-healthy sulphur compounds such as allicin, which reduce inflammation and promote healthy blood pressure. Garlic also has antibacterial and antiviral properties.
Garlic with beetroot is a fantastic immune-boosting combination, as beetroot is full of betalains, which have powerful antioxidant properties. Using gram flour instead of wheat flour doubles the protein content and makes this dish gluten-free.
Per three fritters
Cals 198 Protein 3g Carbs 20g Fat 2g
? 1 dessertspoon cumin seeds
? 4 large beetroots, peeled and grated
? 4 tbsp flour, plus extra for shaping fritters
? 2 garlic cloves
? Salt, black pepper
? 3 tbsp olive oil
Makes 12 small fritters
1. Heat a frying pan, add cumin seeds and toast over a high heat for 2 minutes.
2. In a bowl, combine the grated beetroot, flour and cumin seeds, then crush in the garlic cloves and sprinkle with salt and pepper.
3. Mix with hands, squeezing the mixture to absorb all the flour.
4. With wet hands, shape the mixture into small balls. Sprinkle flour on a plate and coat the balls.
5. Heat the olive oil in a non-stick frying pan over a medium heat. Carefully place the beetroot balls into the pan, fry on each side until crispy, then place on kitchen paper to absorb excess oil.
6. Serve straight away with tzatziki dip.
l From The Goodnesss Of Garlic, by Natasha Edwards, Kyle Books, £9.99.
SPRING PEA SOUP
Leafy green veg such as spinach or watercress are full of anti-inflammatory and antioxidants, as well as being an excellent source of Vitamin K for bone health
Cruciferous vegetables such as kale, cabbage and broccoli are incredibly high in antioxidants and contain sulphur compounds called glucosinolates which have antiviral, antibacterial and anti-cancer properties.
Leafy green veg such as spinach or watercress are full of anti-inflammatory and antioxidants, as well as being an excellent source of Vitamin K for bone health.
Peas are a good source of blood sugar-balancing protein and fibre. Rich in Vitamins B, C and K, they are also a great source of antioxidants lutein and zeaxanthin, known to support eye health.
Per portion
Cals 273 Carbs 32g Protein 13g Fat 10g
Serves 4
? 675g fresh peas, shucked (keep pods)
? 1 medium onion, diced
? 3 cloves garlic, chopped
? 1 potato, peeled,diced
? 1 litre gluten-free vegetable stock
? 8 ice cubes
? 60ml creme fraiche
? Sea salt ? Lemon juice
To serve
? 10g mint leaves,
? 12 pea flowers
? 6 pea shoots
? 1 tbsp lemon zest
1. In a medium saucepan, blanch shucked peas in boiling salted water for 20 to 30 seconds. Drain and immediately plunge into a bowl of iced water. Drain and set aside.
2. Combine saved pea pods, onion, garlic, potato and stock. Boil until reduced to three-quarters of volume and potato is tender.
3. Transfer to a blender. Add half the peas. Blend till smooth, adding water if soup is too thick. Strain. Add ice cubes and creme fraiche, stir till ice cubes melt. Season with salt and lemon juice and put in fridge for 1 hour. To serve, return to pan and warm over low heat for 10 to 15 minutes.
4. Top each bowl with the mint leaves, pea flowers and shoots, and lemon zest. Serve immediately.
l From The Goodness Of Greens, by Clare Rogers, Kyle Books, £9.99.