Good Food Guides - Good Food Eat Well

Although its a familiar term it may come as a surprise that theres no official definition of a superfood. When asked most people would name an exotic fruit or berry but in fact there are plenty of fabulous foods, native to our climate, which nutritionally add a super boost to a healthy, balanced diet.

For us at BBC Good Food superfoods are those nutrient-dense foods that supply one or more of the key macronutrients (protein, fats, carbohydrates) whilst also being abundant with antioxidants, minerals, vitamins and phyto-chemicals. These superfoods have the power to improve your health by reducing inflammation, aiding blood flow and boosting immunity. Its important to remember theres no one food that is the answer to long and sustained good health the greater the variety of the foods you eat the more likely it is that you will be getting all the nutrients your body needs to function at its very best.

Fruit and veg, and especially veg are the foundation of any superfood diet. Eating as wide a selection as possible is key and that is why we encourage you to eat the rainbow. All the wonderful colours represent the different antioxidants and phyto-chemicals that the fruit and veg contain, including anthocyanins, polyphenols, flavonoids and carotenoids. These compounds protect against modern day diseases, but each in a slightly different way. Thats why weve devoted three chapters to the rainbow of fruit and vegetables, which can benefit health from better moods to a strengthened immunity. Youll find all of our superfood recipes (not just the three rainbow chapters) loaded with fruit and vegetables, helping you achieve the recommended 5 a day plus.

Weve made sure that the following recipes are a balanced combination of protein, fats and carbs, this helps balance hormones and blood sugar, regulating your mood and controlling your appetite. Fat and carbs have had a bad press of late but they are both essential components of a balanced, superfood diet.

Most of the foods we eat supply some fat be they meat, fish, nuts, seeds and grains or dairy and eggs. Our recipes include full fat rather than processed low-fat ingredients, such as yogurt, and extra virgin cold-pressed oils rather than refined ones. Thats because all fats are not equal we should avoid processed, refined fats and oils and limit our intake of saturated varieties. That said there are some saturated fats that are valuable to a superfood diet, more of which later.

For energizing carbs weve focused on the complex variety in the form of whole-grains as well as beans and pulses. Studies suggest eating three or more portions of whole-grains a day can have significant benefits for the heart. Its not difficult to achieve start your day with porridge for breakfast ().

All of our recipes have been chosen for their healthgiving ingredients, whether thats memory-boosting turmeric or stamina-enhancing beetroot. So whether you dip in and out of this book or use it as the basis of your eating plan you can be assured of delicious, nourishing, tried and tested recipes, which will work time and time again. Although superfood eating is about health and wellbeing that doesnt mean you have to sacrifice flavour. Weve used ingredients like chorizo and bacon, in moderation, because these add flavour and depth to a dish.

So whether youre looking to improve your health, lose a few pounds or just want to feel lighter and brighter our superfood recipes have the power to help you achieve your goal. Whats more all of the recipes have been nutritionally analysed per serving, so you can see at a glance the contribution theyll be making to your super new diet.

Cassie Best, Editor

• Eggs are large in the UK and Australia and extra large in America unless stated.
• Wash fresh produce before preparation.
• Recipes contain nutritional analyses for sugar, which means the total sugar content including all natural sugars in the ingredients, unless otherwise stated.

• Cup measurements, which are used in Australia and America, have not been listed here as they vary from ingredient to ingredient. Kitchen scales should be used to measure dry/solid ingredients.

Good Food is concerned about sustainable sourcing and animal welfare. Where possible, humanely reared meats, sustainably caught fish (see fishonline.org for further information from the Marine Conservation Society) and free-range chickens and eggs are used when recipes are originally tested.

Spoon measurements are level unless otherwise specified.

• 1 teaspoon (tsp) = 5ml
• 1 tablespoon (tbsp) = 15ml
• 1 Australian tablespoon = 20ml

  (cooks in Australia should measure 3 teaspoons where 1 tablespoon is specified in a recipe)

Essential for every cell in the body, not to mention the function of hormones, nerves and enzymes; protein forms the building blocks for strong muscles, beautiful skin and hair. Protein is an essential part of a balanced diet because we all have an ongoing need for it the average woman needing about 50-60g per day.

By including protein, in the form of fish, poultry, lean red meat, dairy and eggs at each meal youll be providing the essential building blocks known as amino acids. A protein source is said to be a complete protein when it supplies all the essential amino acids in the required proportions. Lean red meat can play an important part in a superfood diet because as well as being a complete protein its loaded with iron, a mineral that many women are low in.

For those with weight loss as a goal, protein makes a smart choice because your body uses more calories digesting it than it does for fats and carbs.

Whats more studies have shown that by enjoying a protein-rich breakfast youll feel fuller for longer and eat fewer calories later in the day. So forget that carb-rich bowl of cereal and opt for eggs like our Superfood scrambled eggs (.

Whether youre a vegetarian or a committed meat-eater, plant-based sources of protein are a must include soya like tofu, pulses, beans, quinoa, nuts and seeds. Weve used quinoa flour in our Protein pancakes () its richer in protein than wheat and supplies energizing B vitamins as well as the muscle-relaxing mineral, magnesium.

Start the day with a protein-packed breakfast, loaded with extra goodness from blueberries, seeds and nuts.