In terms of nutritional value, health and weight-loss benefits, you can’t beat these eight power foods. Incorporate them into your diet regularly and reap the rewards.
Protein From Ostrich
Ostrich is a source of good-quality protein and is lower in fat (and saturated fat) than most other meats. It’s also a great source of iron and contains vitamin B12, riboflavin, niacin, vitamin B6, selenium and zinc.
Per 100g (cooked): 648kJ, 28.1g protein, 0g carbs, 3.9g fat, 0g fibre, 3.31mg iron
Protein From Ostrich
Ostrich is a source of good-quality protein and is lower in fat (and saturated fat) than most other meats. It’s also a great source of iron and contains vitamin B12, riboflavin, niacin, vitamin B6, selenium and zinc.
Per 100g (cooked): 648kJ, 28.1g protein, 0g carbs, 3.9g fat, 0g fibre, 3.31mg ironAvocado For Good Fats
A great source of cholesterol-lowering monounsaturated fats. Low in sodium and high in potassium – perfect for reducing high blood pressure. A good source of folate, antioxidants and vitamins A, C and E.
Per 25g (1.4 small): 168.5kJ, 0.5g protein, 1.3g carbs, 3.8g fat (2.4g MUF), 0.5g fibre, 2.5g sodiumSardines For Your Bones
A sustainable fish source (on the SASSI green list) that is high in omega-3 fatty acids (shown to decrease risk of heart disease). The soft, edible bones are a good source of calcium. To cook, moisten the sardines with oil. Season, inside and out, with coarse sea salt and black pepper. Stuff with chives and fennel. Braai over hot coals (five minutes a side) till crisp and just cooked through.
Per 100g (cooked): 874kJ, 24.6g protein, 0g carbs, 11.5g fat, 0g fibre, 505mg sodium, 982mg omega-3, 382mg calcium.Sumac Spice
This lesser-known spice has a tart taste and is often used in Greek and Middle Eastern cuisine. Tasty on grilled meats and fish or as a seasoning for rice. It complements lentils and beans as well as vegetables. Try adding a dash to hummus or mix with thyme and lemon and serve with chicken.
Lemon To Cut The Salt
Cooking with lemon zest and juice adds a tangy flavour, while enhancing a dish's other flavours. Lemon is a "flavour catalyst", meaning that it interacts with the taste buds so that the flavours that follow are more pronounced, so you need less salt. A diet high in salt is linked to high blood pressure, certain cancers, osteoporosis and kidney stones.
Per juice of ½ lemon: 21kJ, 0.1g protein, 1.6g carbs, 0.1g fat, 0.1g fibre, 0mg sodiumSpinach To Protect Your Heart
Spinach is a good source of folate and antioxidants, which help protect against heart disease and cancer. Spinach also contains calcium and iron, which is absorbed more easily in the presence of vitamin C (found in the tomatoes and lemon juice).
Per 100g (cooked): 95kJ, 3g protein, 1.6g carbs, 0g fat, 2.2g fibre, 70mg sodium.Fresh Blueberries To Fight Cancer
Blueberries contain phytonutrients and have antioxidant properties that may help protect against heart disease and cancer. They’re full of flavour while containing slow-release energy – great to add to cereals, yoghurt and smoothies.
Per 100g: 236kJ, 0.7g protein, 11.8g carbs, 0.4g fat, 2.3g fibre, 6mg sodium. Kumato For Your Vitamin C
An exciting new tomato variety (available at Pick n Pay). Great to make salsas, or serve with mozzarella cheese and basil as a Caprese salad. Like tomatoes they are rich in vitamin C.
Per 100g: 91kJ, 0.9g protein, 3g carbs, 0.2g fat, 1.1g fibre, 5mg sodium.
