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Healthy Wednesday - SUPERFOODS part 2


We have already written about superfoods once and promised to complete the list of great products. Let us remind you that we are talking about natural, unprocessed food which, thanks to the content of certain substances, has a beneficial effect on the human body. In a word: a wealth of valuable nutrients that are easily accessible. Our list so far includes: pumpkin, walnuts, flax seeds, and also cranberries. Which products will occupy the next positions?

We start with one of the groats, more precisely millet. Quite a distinctive taste and smell, which is not quite to the liking of many people, but there are ways to convince yourself of it. It is so versatile that we can use it for both savory and sweet dishes. Before we move on to the ideas for preparing it, let's find out what makes it different from other groats and why we add it to our "superfoods" list. First of all, it is one of the few grain products that has alkaline, i.e. alkaline-forming properties. This is an extremely important feature, especially since the average diet contains many acidifying products. What's more, millet is rich in beta-carotene, an antioxidant that inhibits harmful processes in our body. In this groats we can also find: B vitamins, iron, calcium, phosphorus, potassium, silicon. Athletes will be pleased to know that it is a good source of complex carbohydrates, the "fuel" they need for training and matches, and protein. Millet does not contain gluten, therefore it can be used by people with gluten intolerance, and more interestingly, it has a positive effect on the upper respiratory tract, removing excess mucus from them. It has so many advantages, but unfortunately its seemingly bland taste makes it rarely reigns on our tables. In addition to using it as a side-dish, it can also be a base for vegetable cutlets, salads, and thicken soups. In the sweet option, it is most often found in combination with apple, cinnamon and nuts as an alternative to breakfast muesli. In turn, mixed with banana and cocoa, it will create a pudding dessert.

We add kale to the list of our superfoods. These green leaves, harder than lettuce, are a source of protein, fiber, iron, magnesium, calcium, phosphorus and zinc. Their high nutritional value is also determined by the content of antioxidants such as chlorophyll and lutein, which, like the previously mentioned beta-carotene in the case of millet, supports our immunity by inhibiting the formation of toxic compounds in the human body. Kale is characterized by a high content of vitamins C, A and K. We also find vitamin E and B vitamins in it. Other aspects also decide about its inclusion on the list of super products. Well, this plant is easily available, so we can buy it in most shops and greengrocers. It fits perfectly in our climate, so we can grow it in our home garden, and because it retains its values ​​well, you can easily wash it, cut it, freeze it and use it all year round. So far we have mentioned kale in the preparation of fruit and vegetable smoothies, but it can also be used as a base for pesto. We also suggest trying the kale chips as a snack. It is enough to wash the kale leaves and dry them thoroughly with a paper towel, and then place them on a baking tray lined with baking paper. Sprinkle with olive oil and bake for about 10 minutes. The finished chips can be sprinkled with salt and our healthy snack is ready!

We remain on the subject of green leaves and add to our list… parsley. Usually it is associated only as a decoration of many dishes, but thanks to its valuable properties, it should be the main character of many dishes. Its high vitamin C content means that one tablespoon of these green leaves is enough to meet the daily requirement of ascorbic acid. It is also a source of beta-carotene, B vitamins and vitamin K, as well as fiber, calcium, magnesium, folic acid, chlorophyll and flavonoids. To sum up, it has a strong antioxidant effect, supporting our immunity. It is worth paying special attention to the fact that parsley, due to the high content of vitamin C, also supports the absorption of iron, which is also a valuable source, and should also be included in their diet, especially by people with anemia problems. Due to the valuable health-promoting properties of parsley, we should try to use it in the kitchen not only as a decorative element, but also one of the basic ingredients of the dish. Its leaves mixed with olive oil, salt, garlic and almonds or cashew nuts will create a pesto that we can confidently use for pasta and sandwiches. All you need to do is add parsley to a banana or kiwi fruit cocktail, and the nutritional value of our snack will increase rapidly.

As you can see, you don't have to look far. Super products are really at our fingertips, and their easy availability and versatility of use mean that we should increasingly include them in our menu. Let's not be afraid to try new flavors and culinary techniques with these products. In this way, we can not only find new eating habits, but also provide our body with a lot of valuable nutrients.