Learn what gives food its super status, celebrate pizza month and find out what’s new on the food radar.
Words: Chitra Santhinathan
The term superfoods gained popularity in the 1990s and is still used today in reference to foods thought to contain high amounts of nutrients, particularly antioxidants. Incorporating superfoods into your diet is a great way to reap its benefits but it is imperative that we eat a balanced diet to maintain overall good health as different foods provide our bodies with different nutrients. Superfoods have a range of benefits including helping to regulate metabolism and burn body fat, lowering cholesterol and blood pressure, preventing or reducing inflammation in the body and promoting digestive health. Because these food sources are high in antioxidants, they are also thought to reduce our risk of cancer and heart disease. Antioxidants help neutralise free radicals (unstable molecules),
caused by oxidation in the human body that are linked to ailments such as cancer and heart disease.
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Superfoods are called super for a reason – they are nutrient powerhouses packed with antioxidants, vitamins and minerals. Studies have shown that consuming foods high in nutrients not only improves our health but more importantly, may reduce our risk of chronic
disease. Here is our list of superfoods that are just as good to eat as they are good for you.
BROCCOLI Former US President George H.W. Bush banned the vegetable aboard Air Force One during his presidency, telling
reporters that he was forced to eat it as a child and did not like its taste. Love it or detest it, this cruciferous vegetable is a good
source of vitamins A, C, K, folate and antioxidants, notably indole-3-carbinol and sulforaphane, compounds that may improve
the body’s ability to impede the growth of cancer cells. Gently steam the florets or toss them in a pan with olive oil (another source of
antioxidants) for the greatest benefit.
TOMATOES One of the few foods that contain lycopene, an antioxidant that can protect the skin against harmful UV rays, as well as prevent certain cancers, tomatoes are also a great source of beta-carotene, which helps fight cancer-causing cell damage, heart disease and other chronic health conditions. Here’s a great reason to ladle tomato sauce onto pasta: cooked tomatoes have more lycopene than the uncooked variety!
AVOCADO This fruit is rich in healthy fats, and other essential nutrients including potassium, vitamins E, B and folic acid. Eating
avocado helps increase good cholesterol and decrease bad cholesterol, as well as reduces inflammation. The dark green flesh
of the avocado, closest to the peel, is packed with carotenoids so always make sure you scoop out every little bit of the flesh for extra
benefit. The rich, buttery texture of avocado makes it an ideal spread in place of butter. Simply mash the flesh of an avocado with
a fork and spread it on toast to get your superfood dose at the start of the day.
SALMON High in omega-3 fatty acids and low in saturated fats, this fatty fish reduces triglycerides (the chemical form of fat) and
slows down the growth of plaque in the arteries. Wild salmon, which feed on phytochemical rich deepsea algae, may offer protection
against various ailments including cancer. Salmon is so versatile, you can cook it any which way you like – use your imagination.
OATS Whole grain oats are one of the best sources of soluble fibre including beta glucan, which helps lower cholesterol and regulate blood sugar levels. Just three grams of oat soluble fibre (the standard yield from a bowl of oatmeal) a day can help protect against heart disease. Oats are also low in calories, and high in protein, as well as a rich source of minerals such as magnesium, potassium, selenium and zinc. Start your day with a bowl of oatmeal made with water or lowfat milk and top it with fruits and nuts. Oats can also be added to soups and stews for added bite.
SOURCE: www.realsimple.com; www.health.com; www.heart.org
VILLAGE FEAST
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Rimba Jimbaran Bali by Ayana unveils Kampoeng Bali, an elegant dining venue serving authentic Balinese cuisine amidst a village-inspired setting. Guests are free to roam the extensive grounds replete with a traditional craft market, lake, rice paddy field and vegetable gardens. On the menu are island staples such as babi guling (roast suckling pig), grilled seafood sourced daily from local fishermen, as well as homemade ice creams and sorbets. The 250-seat venue also includes an amphitheatre where kecak (traditional Balinese dance) performances are staged, providing entertainment to guests as they dine. The outlet is open on Mondays, Wednesdays and Fridays. rimbajimbaran.com
MUESLI-ON-THE-GO
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Food for Health, one of Australia’s leading muesli brands, adds two new flavours – Coconut and Vanilla Blueberry
– to its popular range of muesli bars. The gluten-, wheat and dairy-free snacks are high in fibre and protein with
ingredients that include chia seeds, coconut, teff, psyllium and rice bran syrup. These new flavours are available in
selected stores and online. www.foodforhealth.com.au
ALL ABOUT CHIA
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Ever wonder what the fuss over chia seeds is all about? Historical evidence suggests that these tiny little seeds from the Salvia
hispanica plant native to Mexico and Guatemala, were an important food crop for the Aztecs. Chia seeds are a great source of omega-3 fatty acids, minerals, protein and fibre, and boast a list of healthy properties including improving digestive health, preventing blood sugar spikes and building stronger teeth and bones. The seeds are also relatively easy to eat – there’s no need to grind them down – in fact, they can be added to anything and everything, from smoothies to pudding! Most people are familiar with
black chia seeds but there are also white, cream and grey varieties.
EASY CHIA PUDDING
Rev up your mornings with this delicious chia seed pudding.
INGREDIENTS
1 cup almond milk (can be substituted with low-fat milk)
¼ cup chia seeds
Vanilla extract
Agave nectar or honey to taste
Fresh fruit, nuts or chocolate shavings for garnish
Gently combine all the ingredients (except garnishing) and pour the mixture into a mason jar (or a receptacle of your choice). Leave it in the fridge overnight or for several hours to enable the chia seeds to expand and the pudding to set. Top with fresh fruit, nuts or chocolate shavings and enjoy!
NATIONAL PIZZA MONTH
“When the moon hits your eyes like a big pizza pie, that’s amore,” crooned Dean Martin in the 1953 hit song That’s Amore,
comparing the emotion of love to what would become one of the most beloved foods in the US – pizza. Americans love their
pizza so much, the entire month of October is dedicated to the food. Pizza, essentially flatbread with toppings, is thought to have
originated in Naples, Italy, as a working-class staple, and only really became popular after Italian immigrants to the US in the late
19th and early 20th centuries introduced the dish to the country. In 1905, the first pizzeria opened in Manhattan, introducing non-
Italians to the dish and sparking a love affair with pizza that is still going strong today. Here are three popular varieties in the US.
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NEW YORK THIN CRUST is a style of pizza that originated in New York City in the early 1900s. The pizza was introduced by Italian
immigrants to the city who hailed from Naples. Usually sold in wide slices, this pizza makes an ideal snack because each slice is
so thin, it can be folded over and eaten on-the-go. New York thin crust pizzas typically feature basic ingredients: a thin tomato sauce
spread and a mozzarella cheese topping, but a popular version includes the addition of pepperoni atop the cheese layer.
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CHICAGO DEEP DISH was first created in the city by Pizzeria Uno in the 1940s. This pizza is cooked in a deep dish similar to a cake or pie pan, resulting in a pie-like pizza. Instead of spreading tomato sauce on the base of the pizza, the toppings – cheese, meats and vegetables – go on first, followed by tomato sauce. This is to prevent the toppings from burning as deep-dish pizzas require a longer cooking time. A variant of the deep dish is stuffed pizza, where a thin layer of dough is added on top of the tomato sauce, and a hole is made on the top crust for steam to escape.
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CALIFORNIA-STYLE, also referred to as California pizza, is basically a thin crust pizza with gourmet or healthy toppings,
popularised in the 1980s by Californian chefs who experimented with different ingredients from the bounty of seasonal and fresh produce available to them. One of the pioneers of this new style of pizza was Ed LaDou, an American pizza chef who introduced ‘exotic’ toppings such as barbecued chicken, duck breast, ricotta, red peppers, mustard and pate, to the masses.
SOURCE: www.history.com; foodtravel.about.com