Blake - Natural superfoods

The book covers all your superfood basics, helping you to make the right diet choices every time, even providing you with a selection of targeted menu ideas to get you thinking the superfood way. The recipe collection makes the most of the natural foods at our disposal. Each recipe packs a total health punch by working in as many health-boosting ingredients as possible, providing you with essential variety, balance, flavor andof coursea wealth of superfoods.

To make the recipes even easier to use for the health-conscious among us, a simple symbol key tells you at a glance how many portions of fruits and vegetables youre going to get in each serving. Every recipe contains at least 2 portions per individual serving, and many contain 3 or 4.

= 1 full portion

There need be no more tricky calculations over what you should eat for dinner to make up for a skipped breakfast and hurried lunch. Just pick 1, 2 or 3 of these superfood-rich recipes a day and in no time youll find youre eating at least 5 a day with ease and feeling fantastic.

Note that fat, which is important in a healthy diet, needs to be of the right type and in the correct quantities. Saturated fat can raise cholesterol levels in the blood, which can increase the risk of heart disease. Unsaturated fat is healthier and lowers cholesterol. Try to cut down on foods that are high in saturated fats, such as processed foods, butter, cheese and cream, and instead choose foods containing unsaturated fats, such as unrefined vegetable oils, oily fish, avocados, nuts and seeds. Also cut down on salt, which can lead to a rise in blood pressure, in turn increasing the risk of heart disease and stroke. Salt is hidden in many of the everyday foods we eat, such as bread, cereals, sauces, soups and prepared foods. Aim to cut down to no more than oz. salt a day. Babies and childen under 11 years should have less salt than adults.

Another key to good health is water. Its not a superfood but it is essential for a healthy body. Aim to drink at least 8 glasses (8 cups) of water or other fluids every day. In warm weather, or when you are active, youll need to drink more than this. Avoid sugary drinks and sodas which can contribute to tooth decay, and caffeinated drinks such as coffee and tea which can contribute to fluid loss.

Once youve got the idea of balance figured out, remember the mantra: variety, variety, variety. The best way to make the most of those lovely ingredients that are so readily available to us is to eat the widest variety of foods possible. Blueberries are jam-packed with powerful health-promoting antioxidants, but carrots are packed with beta-carotene and strawberries are full of vitamin C. Each food contains its own unique blend of nutrients and health-boosting compounds, so the best way to take advantage of this natural goodness is to eat as wide a mix of foods as possible. This way, youll be providing your body with as much of the good stuff as you can.

Theres such a bounty of choice available in even the smallest stores and supermarkets these days that selecting a variety of foods is never going to be a problem. And the great thing about keeping your diet varied is that its never going to get boring. Choosing lots of different fruits, vegetables and other ingredients is going to expand not only the health potential of the food you eat but also the appeal of your diet. Who wants to eat the same old dishes day in, day out whenwith a little imagination (or at least the help of the recipes in this book)you can create a wealth of simple, filling, delicious dishes. Everyone loves to go back to their old favorites, but by eating the superfood way, youve got the chance to discover a delicious and exciting range of new favorites as well.