Try to consume 5 super foods daily
Ground seeds – combination of linseed, pumpkin, sesame and sunflower. They are handy mid-morning or afternoon snacks.
Dark leafy greens – have everyday (kale, watercress, parsley, rocket, etc). Cruciferous veggies daily (broccoli, cabbage, cauliflower etc)
Onion & garlic daily. Berries daily – you can make a smoothie with a handful of frozen berries, 10g Beauty Elixir, 1⁄2 banana and water all blended.
Use these condiments and seasoning as much as possible:
Bay leaf Dill Marjoram
Miso Cayenne pepper
Seeds: (make sure they are fresh) Sunflower, linseed, pumpkin, and sesame seed.
Nuts: (make sure they are fresh)
Brazil nuts, cashew nuts, hazel nuts, almonds, and walnuts. Nuts (not peanuts though!) are a great source of essential fatty acids – Omega 3 and 6 as well as Vitamin E and minerals such as selenium (especially Brazil nuts).
Carrots, celery, sweet potatoes, green beans, squash, broccoli, cauliflower, peas, mushrooms, cabbage, Jerusalem artichoke, avocado, beetroot, kale, Swiss chard, cucumber, asparagus, bok choy, Brussels sprouts, spinach, chives, leeks, shallots, common artichoke, parsley.
Beetroot, carrots, watercress, squash, pumpkin, sweet potato are sources of beta-carotene which is used for immune defense
Jerusalem artichokes, chicory, asparagus, leeks – source of probiotics to support healthy bacterial balance.
All types of rice – brown rice preferred Oats Tapioca Quinoa
100% buckwheat Millet Amaranth Quinoa is a great source of protein as well as carbohydrate.
Legumes and Pulses
Chickpeas (tinned and dried) Black beans (tinned and dried) Pinto beans (tinned and dried) Red and brown lentils Legumes and pulses are great sources of plant based protein and minerals.
Un-textured organic tofu Tempeh Miso Provamel and Sojade organic soya yogurt.
Avoid soya milk – opt for oat, coconut, almond or hemp milk. Sweeteners Agave syrup
Unheated raw honey
Extra-virgin olive oil with lemon or lime and dry herbs, including oregano and basil Flax/linseed oil dressing
Apples, pears, berries, melon, mango, pineapple, papaya Fresh Pineapple and papaya – source of protein digesting enzymes bromelain and papain
Fats and oils:
Flax/inseed oil and hemp oil (never heat) Extra virgin olive oil (can be heated but too high)
Coconut oil (can be heated) best for baking
Nut butter (cashew or almond) is a good alternative to butter. Flax/linseed oil is a great source of plant based Omega 3 known for its anti-inflammatory effects.