3 Superfoods for Winter Wellness

Incorporating superfoods into your daily diet is an easy way to ensure your immune system is supported.

The term ‘superfood’ is defined simply as ‘a nutrient-rich food considered to be especially beneficial for health and well-being.’

But how exactly can superfoods support the immune system? Superfoods can be particularly high in certain nutrients like Vitamin C, Vitamin A, Vitamin D, and phytonutrients like polyphenols; all of which the immune system uses for various functions. Superfoods, being rich in antioxidants, help support the cells of the body from the damage of oxidative stress. This damage can impair immune cells and immune responses.

• Vitamin A helps maintain healthy linings inside the body as well as normal immune cell workings
• Vitamin D, the defender, helps us build our immune fortification
• Vitamin C is famous for the support it offers the immune system to fight off and bounce back

Beetroot

Beetroot provides a rich source of Vitamin C and fibre to support the beneficial bacteria in the intestines (a huge component of our immune system). You can purchase fresh or canned beetroot and add to salads to bring a superfood boost to your meals.

Cacao

Cacao’s polyphenol content makes it a potent antioxidant. Cacao supports healthy immune cell function and is a wonderful source of minerals like magnesium. You can add cacao to your baking for a rich flavour full of antioxidant goodness.

Spirulina

Spirulina could also be called ‘Nature’s Multi’ as it is complete with amino acids, vitamins, minerals, and antioxidant compounds, giving our immune system a thorough ‘leg-up’ through daily consumption.

With all this in mind, here are a couple of recipes from Buffy Ellen, whose incredible journey to wellness inspired her highly successful online natural living store and plant-based nutrition information hub, Be Good Organics.

If you’re after a sweet treat, or a healthy yet delicious snack, the following recipes have you covered. Getting superfood ingredients into your diet doesn’t need to be difficult. Buffy has developed these recipes using BioBalance superfood ingredients.

Be Good Organics’ Turkish Delight

Preparation: 15 minutes    |     Yields: 12 bars  

• 2 cups water
• 5 Tbsp coconut nectar OR brown rice syrup*
• 1/2 cup arrowroot/tapioca flour**
• 1 Tbsp lemon juice
• 2 1/2 Tbsp agar powder
• 1 1/2 Tbsp rose water
• 1 tsp BioBalance Certified Organic Beetroot Powder

• 3/4 cup cacao butter (melted)
• 3/4 cup BioBalance Certified Organic Cacao Powder
• 4 Tbsp coconut nectar
• 1/2 tsp vanilla powder OR 1 tsp vanilla extract
• Pinch sea salt

1. Heat 1 1/2 cups of the water until boiling, then mix in the sweetener and reduce to a low heat.

2. In a separate bowl, whisk the arrowroot with the remaining 1/2 cup of water and lemon juice until smooth, then pour into the pot, whisking briskly as you pour. The mixture will quickly become super thick and tacky - keep stirring as you go.

3. Sprinkle the agar powder on top, whisk again vigorously until completely combined, and then remove from the heat. Add the rose water and beetroot powder then whisk again until fully dissolved.

4. Pour into a 20 x 20 cm tin lined with baking paper and place in the fridge overnight to set.

Chocolate Shell

1. Whisk all ingredients together until smooth and silky, then pour into a shallow bowl for dipping.

2. Slice the chilled Turkish Delight into 12 bars.

3. With a fork, dip the bars into the melted chocolate, turn over quickly, remove with a fork underneath so the excess chocolate can drip back into the bowl, and place on a tray lined with baking paper.

4. Fill in any imperfections and holes with extra melted chocolate at the end, drizzle the remainder on top, and sprinkle with more beetroot powder.

5. Place back in the fridge for at least an hour to set (or overnight).

Tips

• Make sure to stir continuously as you're making the Turkish Delight filling, then refrigerating it overnight so it's as hard as possible before you start dipping (but don't freeze it).
• Make sure your chocolate is warm, not hot (and thus runny), but not cold (and too thick). If needs be, you can reheat your chocolate half way through if it's starting to get a bit cold and thick to dip into.
• If you prefer a harder, more solid filling, you can add an extra 1/2-1 tbsp of agar powder to your mix.
• These bars store best in the fridge, so that the filling remains nice, cool and chewy and will be fine for up to 5 days.

* You could also use agave, yacon syrup or your favourite liquid sweetener.

** Cornflour also works here. Arrowroot and tapioca flour/starch are interchangeable.

Be Good Organics’ Green Hummus

Preparation: 10 minutes    |     Yields: 1 1/2 Cups 

• 1 1/2 cup butter beans OR 1 x 400g can, drained & rinsed
• 1/2 cup fresh spinach
• 1/4 cup basil
• 1/4 cup water
• 2 Tbsp lemon juice OR 2 lemons, juice and flesh
• 1 1/2 Tbsp tahini
• 2 Tbsp cold pressed olive oil
• 2 cloves garlic
• 1 1/2 tsp cumin
• 1 1/2 tsp salt
• 1 tsp BioBalance Certified Organic Spirulina Powder

1. Blend all ingredients in a blender until super creamy and smooth.

2. Sprinkle with toppings to make it look extra fancy, or put in a glass jar and store in the fridge for up to 4 days.

Tips

• If your butter beans are freshly cooked, save a quarter cup of cooking water from these and add it to the hummus in place of the plain water.
• Cannellini or chickpeas can also work in this hummus.

Visit Be Good Organics on Facebook, Twitter or Instagram for more delicious plant-based recipes.

To learn more about BioBalance’s natural health products, visit www.biobalance.co.nz

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