In the modern world, where the choice of products can be very wide, I want to dwell on what really brings maximum benefit to the body and gives pleasure from each meal. Superfoods are products with a high concentration of vitamins, minerals, antioxidants and other valuable components. Their adding to a daily diet helps to diversify the taste sensations, increase culinary creativity and get a charge of energy. In this article, we will examine in detail the ten of the most interesting and affordable superfuds that should be included in your menu right now. You will learn about their nutritional properties, ways to use in the kitchen and ideas for original dishes.

1. Geria berries: Bright charge of nutrients

Gerja berries, known for their rich orange-red color, have long won the attention of lovers of healthy diet. They are rich in antioxidants, vitamins of group B, vitamin C and a number of minerals, including iron and zinc. Thanks to the delicate sweet-acidic taste, they are added to yogurts, cereals, smoothies and pastries.

For morning breakfast, you can cook cottage cheese cream: mix soft cottage cheese, honey and a handful of Coji berries, let it brew for 5-10 minutes, and you will get a nutritious dessert. As a light snack, the berries of the Gerja berries are perfectly combined with nuts, seeds and pieces of dried mango or pineapple.

2. Spirulina: green energy of the ocean

Spirulin is a micro -cross, often supplied in powder or tablet form. The shade of saturated green color is explained by the high content of chlorophyll and ficocyanin. Spirulin is rich in protein, indispensable amino acids and trace elements such as iron and magnesium.

The idea of ​​using spirulina is to add a teaspoon of powder to morning smoothie along with a banana, apple and almond milk. The taste may seem specific, but it is easily balanced by the sweetness of fruit and creamy texture of nut milk. Also, spirulina can be mixed with oatmeal or added to home energy bars.

3. Kinoa: Ancient cereal culture

Kinoa - Pseudozlak, which is for more than one millennium entered the diet of the inhabitants of the Andian Mountains. This cereal is known for a balanced amino acid profile and a high fiber content. The Kinoa contains B vitamins, vitamin E, as well as magnesium, potassium and phosphorus.

The easiest way to prepare a movie is to rinse the cereal, pour water in a ratio of 1: 2, bring to a boil and cook for 15 minutes to evaporate the liquid. The finished movie can be used as the basis for salads with vegetables, herbs and olive oil, as well as make warm side dishes with mushrooms and onions.

4. Avocado: cream luxury of taste

Avocado is impressive with a unique combination of beneficial fats, vitamins and minerals. It contains oleic acid, as well as potassium, folic acid, vitamins A, E, and K. The creamy texture of the fetus allows it to be used in a variety of recipes.

Classic - Guacamole: Mash the Avocado pulp, add lime juice, finely chopped tomato, onions, chili and salt. Serve with whole -grain chips or vegetable sticks. Another option is toasts with avocados: Put a layer of mashed potatoes from an avocado on a toast made of whole grain bread and decorate with sesame seeds and arugula.

5. Chia: tiny seeds with great capabilities

Chia seeds are a real find for lovers of experiments in the kitchen. They easily absorb the liquid, forming a gel -like mass, and at the same time retain a crispy skin. There are a lot of fiber, omega-3 fatty acids, calcium and phosphorus in seeds.

Try to cook chia pudding: put a couple of tablespoons of seeds in the jar, add vegetable or cow milk, honey or agave syrup, mix and put into the refrigerator for the night. In the morning, you can add fresh berries, coconut chips, pieces of mango or other fruits.

6. Turmeric: golden spice root

Kurkuma is known for its bright yellow color and a soft taste with a light bitterness. The main component of turmeric is Kurkumin, which gives spices a special shade and aroma. The turmeric is added to curry, soups and marinades.

To prepare gold milk, mix warm milk with a half teaspoon of turmeric, a pinch of black pepper and honey to taste. Such a mixture creates a rich velvety drink that gives heat and special harmony to tastes.

7. Microsemine: freshness explosion in small sprouts

Microsemon is young shoots of various vegetable and grassy crops: peas, radishes, broccoli, coriander, basil and many others. Despite the miniature dimensions, it contains a concentrated dose of vitamins and antioxidants.

Add microwaves to salads, sandwiches and omelets immediately before serving. It gives dishes a crispy texture and bright color accents. In addition, the microwave goes well with feta cheese, olive oil and balsamic vinegar.

8. Match: Japanese ritual green powder

The match is the thinly crushed leaves of shadow tea, which are brewed in the form of a thick suspension. Unlike ordinary tea, all the components of the sheet are preserved in the match. There are many antioxidants in the match, L-theanine amino acids and natural caffeine in moderate doses.

To prepare a traditional match lactte, beat one teaspoon of the match with several tablespoons of hot water until light foam is formed, then get hot milk. For sweets, you can add honey or agave syrup. The match is also used in baking, smoothies and dressings for desserts.

9. Bakers: Orenutory

Nuts of bakers have a rich taste and soft texture. They contain mono -saturated fats, vitamins of group B, vitamin E and trace elements, such as zinc and magnesium. The bakers are pleasantly crunch and harmonizes with sweet and salty ingredients.

Make a home dressing for salad: pure the bakery with water, add a little lemon juice, salt, garlic and olive oil to the desired consistency. The bakers can be used as a crispy powder for salads, beams or mixed with dates and dried fruits for hearty bars.

10. Maca: Peruvian root force

Maki root is a plant from the cruciferous family, traditionally grown in Peru. Poppy is available in the form of flour or extract. It contains carbohydrates, vegetable protein, vitamin C, iron and polyunsaturated fats.

Add a teaspoon of poppy flour to morning smoothies with a banana, spinach and vegetable milk. Maca gives the drink a slightly walnut flavor and thicken the texture. It can also be mixed with muesli, porridge or homemade energy balls from dates and nuts.

Sweet farewell: how to summarize acquaintance with superfuds

Each of the listed ten superfoods offers a unique bouquet of tastes and nutrient components. Their inclusion in the everyday diet does not require special culinary skills, but opens unlimited possibilities for creativity. Experiment with combinations, textures and feeding methods so that each meal becomes a small holiday. Remember that diversity is one of the key components of harmonious nutrition, and bright colors and new aromas can arouse appetite and inspiration. Let your kitchen laboratory be filled with bold recipes, and dishes with superfuds will become your favorite elements of your menu for every day.