Guest Post: What really makes a ‘superfood’?

Hey guys, this is Jade from @panaceas_pantry! It is an absolute pleasure to be here, writing on the Mayver’s blog, and sharing a few of our thoughts with you! Some of you may know us already, and many of you not- hello to you all! We have arrived here today because we were asked if we’d like to be Official Mayver’s Taste Testers for September (uhhhh, YES!).

After much pondering, I decided to write a little bit about superfoods. As an accredited naturopath one of my favourite subjects to talk about is nutrition, and whole foods in particular. Superfoods, despite being true stars of the show, are victim to overplay, with the definition of a superfood surrounded by some very murky waters indeed.  Hopefully, I can clear the waters for you.

With the prefix of ‘super’ added to just about every food from amaranth to zuchinni it is no wonder many of us are left in doubt as to what exactly makes a food super, and if, in fact, being a superfood holds much merit (I had to question it myself when I one day saw ‘superfood’ slashed across a popular, highly-processed children’s snack food). It is a rather aloof subject since there is no official scientific definition given, but rather the term is most commonly (over) used by journalists and food bloggers.

So, what actually makes a food ‘super’?

• First a foremost, a superfood must be a whole-food. No matter the power of food marketing, if it isn’t whole, it in’t super. A superfood is not a pill, it is not a cereal mix and does not have an ingredients list.
• A superfood is nutritionally dense, meaning it has more nutrients squeezed in compared to other whole foods, and is generally recognised as promoting health in the body
• Superfoods are prepared in a wholesome way. Deep-frying a blueberry automatically rids the superfood of its cape
• A superfood is preferrably organic, sustainably resourced and ethically made (OK, I made that one up myself, but I think it makes sense. How can a food be super, if its contributing to harm on the planet?)

Pretty simple, eh?

But, wait, how do you know if a food is nutrient dense? Nutrition is a lengthy subject, but luckily there are a few tips that can help you recognise nutrient dense foods for yourself. Here are two of my favourites;

• Antioxidants (which make up many of the essential nutrients in our food) give plants their colour. The more colourful a whole plant-food is, the more nutrient dense it is likely to be- think berries, beetroot, dark leafy greens, sweet potato, tomatoes, red grapes, citrus and culinary herbs.
• Fresh is best; from the moment fruit and vegetables are picked, their nutrient levels are declining. Short of growing your own, head to your local farmers market, choose shops with a high turn over, and always pick produce that still looks bright and alive (note; this does not mean choose ‘perfect’ produce; quality organic produce is by nature spotted, dented and oddly shaped)

My favourite super foods in 2015

1. Organic berries- I like to keep it simple and local, where possible. Acai berry may be packed with antioxidants, but I know the milage the berry has had to do to actually arrive on my doorstep. That doesn’t sit right with me, especially given I can source local, organic and luminous berries, and at a small percentage of the cost. Plus, buying locally means that the amazing health benefits associated with things like Acai berry get to benefit those that they’re designed for (In Acai’s case, South Americans).
2. Dark green leafy vegetables- a powerhouse of essential vitamins, minerals, antioxidants and phytonutrients that assist the body in detoxification. Leafy greens are a cinch to grow yourself, and there is always something in season at any time of the year
3. Seeds- seeds are a great choice because they offer a whole spectrum of nutrients that are typically considered difficult to obtain in a vegan diet, such as calcium, zinc and omega 3 fatty acids. When buying seeds source a retailer with a high turn over, always store away from heat and light. To ensure you benefit from the whole spectrum of nutrients eat a wide variety of seeds, such as pepitas, flax, chia, sunflower, sesame, poppy or hemp seeds.
4. Seaweed- a much underestimated food group in Australia, you cannot beat sea weed for nutritional density. Get some onto your plate!
5. Turmeric- one of my favourite medicinal herbs, turmeric appears almost daily in a food or drinks. Make a golden milk, add fresh turmeric to smoothies, herbal tea or juices or grate in into curries or salad dressings. A strong immune enhancer, turmeric is also regarded for its (super) anti-inflammatory actions, for warding off cancer in the body and assisting the liver in its daily grind of detoxifying the body from harmful toxins.

Superfoods don’t have to be fancy, expensive or handpicked by a magical elder deep inside the dense jungles of Narnia. They are everyday foods, can often be easily grown at home, and are simple to incorporate with every meal.

It has been an absolute honour to be the official Mayvers taste testers for September. Thank you for reading our blog post, and thank you Mayvers for having us! I’ll leave you all here with a simple recipe that incorporates two of our favourite things; super foods and Mayver’s Super Spreads!

Like the look of the porridge above? Super boost your day with this bowl of goodness:

• A spoon of Mayver’s Original Super Spread, 1 cup of almond milk and a big dollop of coconut cream, stir in small saucepan until the oats are cooked to desired consistency. Serve with antioxidant rich berries, dried sour cherries, cacao nibs, strawberry blossoms, a big spoon of Mayver’s Peanut & Cacao spread.

Stay tuned for our next Official Mayver’s Taste Tester providing you exclusive recipes for the month of October!