Low cost superfoods
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The Food Doctor, Ian Marber, tells you which low-cost healthy foods are rich in important nutrients and how you can easily make them part of your diet.
Berries:
Berries are rich in anti-cancer properties, fibre, antioxidants, vitamins A, C and E and folic acid; as well as the minerals potassium and magnesium. Sprinkle berries onto your breakfast cereal, whizz into a smoothie or add to live natural yogurt.
Garlic:
Regular consumption of garlic reduces your levels of “bad” LDL cholesterol while increasing the “good” HDL cholesterol. Garlic also has anti-inflammatory, antibacterial and anti-viral properties, and is a source of manganese, vitamin B6, vitamin C and selenium. Best eaten raw - rub it over toast, top with chopped tomatoes and fresh basil, then drizzle with olive oil. Add it to stir-fries, soups and casseroles. Odourless garlic capsules are just as effective.
Beans: A fantastic source of protein, complex carbohydrates, fibre, B vitamins, iron, potassium, calcium and magnesium as well as many beneficial phytochemicals. Mix beans with salad dressing, fresh herbs and juicy chopped tomatoes. Mash beans with olive oil, herbs and mustard or pesto for a tasty topper on oatcakes or rye bread. Or you could add a few handfuls of beans to soup or stew for a quick shot of protein.
Walnuts:
Walnuts are a good source of omega-3 fatty acids and other essential fats which are important for cardiovascular protection; they also have anti-inflammatory benefits. A palmful of plain raw walnuts make an ideal snack. Sprinkle chopped walnuts over any salad or steamed vegetables or mix crushed walnuts into plain yogurt and top with a teaspoon of honey for a healthy dessert.
Ginger:
Ginger can help reduce nausea, soothe indigestion and wind. It also contains powerful anti-inflammatory substances. Add ginger and a slice of lemon to a boiling water for a zingy tea. Combine grated ginger, tamari, olive oil and garlic to make a healthy salad dressing. Spice up cooked vegetables by adding grated ginger and a dash of olive oil or butter. Or use as a marinade.
Flaxseed: The best vegetarian source of omega-3 fatty acids, flaxseed (or linseed) is also thought to have anti-cancer benefits. It is important to gently crush or grind the seeds (use a peppercorn grinder). They can also be used to relieve constipation – soak a tablespoon of flaxseed in a glass of water for a few hours and drink it. Once ground, flaxseed can be sprinkled on cereals or added to your breakfast smoothie. If you prefer, use the oil - add to soups or consumed by itself.
Broccoli:
Broccoli is rich in vitamin C, phosphorus, potassium, magnesium and folate and is an excellent source of fibre. It is good for eye health, helps detoxify the liver, and has significant anti-cancer benefits. Enjoy raw broccoli with dips or add it to stir fries. Toss small broccoli florets with shredded red cabbage, home-made vinaigrette and toasted sesame seeds for a crunchy salad.
Yogurt:
Yogurt is a complete source of protein, and is rich in calcium, zinc and B vitamins. Live natural yogurt also contains a whole host of “friendly” probiotic bacteria. Mix together yogurt, muesli, a few nuts and fresh or dried fruit for breakfast. Blend yogurt with chives, sea salt and freshly ground pepper to make a tasty topping for jacket potatoes.
The Food Doctor Diet Club by Ian Marber (Dorling Kindersley, £14.99) is out now. Or visit thefooddoctor.co.uk.
