With a myriad of wonderful fats and nutrients, including potassium, vitamin E and folate among others, avocados are said to reduce cholesterol, heart disease, cancer, degenerative eye and brain diseases. Super not only for their health benefits, avocados taste wonderful and can be slipped into any meal easily. From guacamole to an avocado-chocolate torte you cannot go a step out of place with this superfood.



A South American staple, quinoa was the grain that the Inca civilisation built their empire on. Today, its high protein content – holding more than double the amount that’s found in standard grains – diabetes and cancer fighting, appetite suppressant attributes make it a heavyweight in the superfood kingdom. With the grain trending in the West, South America sees it being used liberally throughout many nations’ cuisine. Bolivia, for example has quinoa soups, porridge and warm apple and quinoa drinks lining its capital’s streets, providing superfood delights to any a-punter.



A Brazilian Amazonian berry, açai is a nutritionists’ dream. Packed full of antioxidants and monounsaturated oleic acid, they help fight premature aging, as well as promoting cardiovascular and digestive health. Taken from the north Brazilian Amazon, these berries come in all shapes and forms in the Brazilian diet, the most popular being as a frozen juice. Served with chopped banana and granola,  açai has been said to taste like chocolate, blueberry, raspberry or blackberry…


Adzuki Beans

Adzuki beans – beans so good they’re used as a medicine! Grown throughout Asia and the Himalayan region since before 4000 BC, the adzuki bean is most famous in Japan and China, used in Chinese Medicine. The red beans contain a plethora of nutrients, including some that reduce cholesterol issues, boost heart health and digestion, support the immune system and are a great source of protein. They are found in sweet cakes, dumplings and dim sum in Asia and have more recently become rife in Western cuisine.



A usual suspect perhaps, but a successful and proven one at that. With vitamins B, C and E, potassium, calcium, iron, magnesium and more (yes, we could continue) eyes, hair, bones benefit as well as our energy levels and chances of obesity. And as such a flexible ingredient you don’t just need to keep it savoury – why not try a sweet smoothie?



While it takes a few moments to crack into, this fruit is impeccably healthy. Known as the Chinese Apple, the pomegranate has been cultivated for 4,000 years and owes its current superfood status to its powerful antioxidants, which reduces cell-damage, heart disease and cholesterol. A complement to salads and rice, desserts and cakes, the pomegranate gives a deliciously healthy morcel.


Sweet Potatoes

Sweet potatoes are wonder roots! They’re packed with antioxidants and anti-inflammatory and blood sugar regulating nutrients, including vitamin C, calcium and potassium, which rank them as one of the most nutritious vegetables. Salads, roasts, risottos and cakes are just some of the lucky dishes to this superfood grace their ingredients list.



A dream for any healthy diner, papaya is a renowned superfood for a tonne of nutritious reasons. Used for centuries, it is used to promote cardiovascular health, as am immunity booster and even as a healer of burns and wounds. As a natural detox ingredient, the papaya is raved about as a health-kick heavy weight.



Chia seeds, flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds lead in the mini superfoods race. They contain minerals, vitamins and fatty acids that lower blood pressure, keep cholesterol in check and protect your healthy diet. As prime snack or seasoning favourite, seeds are an easy and delicious way to keep your mind and body in check.



Vitamin C’s best pal, the kiwi is an important winter staple. It’s a great source of potassium, fibre and vitamins A and E, helping to prevent conditions such as colon cancer, atherosclerosis and diabetic heart disease. An juicy immune system booster, it is a delectable choice for when the weather bites. 



A Superfood Recipe by Virgilio Martinez…

White Quinoa Ceviche, Kholrabi And Sweet Onion



400g white quinoa

Tiger´s Milk

100g white onion

80g celery

4g garlic

2g ginger

10g coriander

3g red chilli pepper

50g water

10g lime

200g kholrabi

Sweet onion

200g red onion

100g sirope




White quinoa

Cook the quinoa in boiling  water, then refresh in cold water and reserve.

Tiger´s milk

Blend the onion, celery, garlic, ginger with the fish fumet. Save and add the coriander, red chilli and wait for a few minutes. Pass in a chinoise and finally add the lime and salt.

Sweet onion

Make a julienne with the onion and mix with the sirope. Wait for a few minutes and then fry in oil (200°C) wait until the onion is crunchy.


Make a julienne.

To serve

Mix the white quinoa with the tiger´s milk. On the top, add the kohlrabi julienne and the crunchy and sweet onion. Finally finish with sorrel.




Image credit:

Pomegranate © flickr - faungg

Avocado © flickr - cyconebill

Kiwi © flickr - magnus.hagdorn