Lonely Planet - The Worlds Best Superfoods

CONTENTS

FOREWORD

Seeds & Nuts

Wattleseed, lemon myrtle &
bush tomato muffins
Australia

Chia fresca Mexico & Central
America

Cacao, almond & cashew bliss
balls Australia, Canada,
New Zealand, UK & USA

Charoset Israel

Raw cacao hot chocolate Mexico

Tahini Middle East

LEGUMES

Kushari Egypt

Mung tarka dhal India

Ezogelin orbas Turkey

Ful medames Egypt

Harira Morocco

Hummus Lebanon, Jordan,
Israel & Palestine

Miso soup Japan

Tempeh with spicy kale USA

GRAINS & CEREALS

Dinkelbrot Germany

Donegal oatcakes Ireland

Muesli Europe, USA & Australia

Injera Ethiopia

Quinoa stew Bolivia & Peru

Alegra Mexico

FRUITS

Aa bowl Brazil

Gazpacho Spain

Goji berry millet porridge China

Must cake Greece

Horiatiki (Greek salad) Greece

Baked juustoleip
with cloudberries Finland

Bamboo Silkie soup China

Som tam Thailand

Quandong pie Australia

Tapenade France

Guacamole Mexico

Ranginak Iran

Aloo anardana India

Kakadu plum sauce Australia

Smashed Avocado Australia

Vegetables

Etli paz sarma (dolma) Turkey

Collard greens with black
eyed peas USA

Palak paneer India

Bubble & squeak England

Borscht Russia & Ukraine

Tabbouleh Lebanon

Caesar salad Mexico

Middle Eastern potato salad
England

Fish & meat

Moules marinires France

Ceviche de corvina Peru

Pickled herring Sweden

Mas huni Maldives

Greenlandic open sandwich
Greenland

Cullen skink Scotland

Gravlax on rye Norway

Skreimlje Norway

Poisson cru French Polynesia

Pho Vietnam

Reindeer stew Finland

OTHER
SUPERFRIENDS

Matcha green tea Japan

Kefir cheese Caucasus

Bee pollen porridge Greece

Tea eggs Taiwan & China

Eggs Baked in avocado USA

Shakshouka Israel & North Africa

Chawan-mushi Japan

Wakame salad Japan

Spirulina smoothie
New Zealand

Plankton risotto England

Kimchi South Korea

Yogi tea India

Authors

Index

ACKNOWLEDGEMENTS

MYLES NEW; ANDREW MONTGOMERY; MATT MUNRO LONELY PLANET

Foreword

BY Natasha Corrett of
honestly healthy

Growing up with a father ensconced in the restaurant
industry, a mother highly allergic to wheat, gluten and
dairy, and a godmother who is a nutritional therapist,
it shouldnt come as a surprise that I became a chef
focused on health. When I founded Honestly Healthy in
2010 my goal was to bring the knowledge Id gained to
the public, and help them improve their lives through
the medium of food.

As much as I love creating healthy dishes out of
nothing, I thoroughly enjoy playing with classic recipes
with optimum health in mind. My Middle Eastern potato
salad recipe (p136) is just such an example, taking the
traditional potato salad and turning it on its head, with
the addition of some superfoods (sweet potato and
pomegranate), along with yoghurt, cinnamon and cumin.
The addition of the spices was inspired by the aromas of
dishes encountered while travelling I love the herbs
and spices in Middle Eastern food, and enjoy recreating

those flavours. Travelling can transform your cooking,
exposing you to a new world of cuisine, whether it be
different flavours, ingredients, dishes or even cooking
methods. Travel can also introduce you to lasting loves
Im now obsessed with tahini (p30).

As Im always focused on health, superfoods natural,
nutrient-rich ingredients that are considered to be
advantageous for peoples health and well-being tend
to creep into my cooking (and daily diet) often. Each
superfood has its own health properties, some of which
have been celebrated for millennia goji berries (p80)
have been used in Chinese medicine for over 6000 years
and are said to be the elixir of long life.

One superfood I particularly love to cook with is raw
cacao (p16), perhaps because I have a seriously sweet
tooth. This is chocolate in its natural state. It is incredibly
bitter, but by just adding an unrefined syrup and some
coconut oil you can make the simplest, most delicious
raw chocolate. Packed full of nutritious antioxidants, it
also gives you a natural energy kick its what I tend to
reach for during an afternoon slump.

There are some superfoods that youll now find
all over the world in local markets: blueberries (p81),
avocados (p82), turmeric To get the most out of your
superfoods, try eating them in a raw state throw
berries into a morning muesli (p68), mash up avocado
on some toast (p112) or simply put some slices of fresh
turmeric root in hot water with lemon in the morning to
give you the kick that perhaps coffee once provided.

Eating healthily shouldnt just be about us, either it
should be about protecting our planet too, by reducing
food wastage, and choosing sustainably produced
ingredients that dont negatively impact the environment.

So with that in mind, get out there and discover for
yourself the power of the superfood. Happy eating!

JUSTIN FOULKES; MATT MUNRO LONELY PLANET