The Superfood Series

Welcome to the SophiaFIT “Superfood” Series! You’ve probably all heard countless times about the nutritional benefits of these everyday ingredients such as blueberries, kale, salmon, commonly labeled “superfoods.” Although there is no official scientific definition of a superfood, the theory behind superfoods are foods that contain high levels of much-needed vitamins and minerals. They can also be a source of antioxidants, substances that shield our bodies from cell damage and help prevent disease. Yes there are a number of common foods that provide these nutrients, there is also an array of more exotic and less mainstream superfoods that are worth getting to know!

Through this series of blog posts I will be going through my favourite and budget friendly “superfoods”! Enjoy!

Let's Get Fishy

Suffering from muscle or joint soreness after exercises? Well fish oil can help in assisting your recovery process. As when we work out, oxidative stress occurs which creates inflammation within your body. So ensuring that your body recover properly mean we will be able to train harder at a greater intensity for longer!

Fish oil is loaded with omega-3 fatty acids that can help to lower blood pressure, reduce inflammation and prevent heart disease. Fish oil is derived from the tissue of oily fish with the best source of fish being cold-water fatty fish. Humans consume fish oil through fish themselves or fish oil tablets.

Why we need it? As our bodies are able to make most of the fats we need, this is not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega 3 foods or supplements.

So if you are someone who eats fish 2-3 times per week, you may not need to supplement but if you aren’t a fan of fish than supplementing fish oil into your diet will provide great benefits. Or alternatively there are plenty of other foods to help you reap the heart-healthy, brain-boosting, and inflammation-fighting benefits of omega-3 fatty acid. These foods include: Wild Rice, Flaxseed and Flaxseed Oil, Eggs and Walnuts.

One last fact to convince you about how good fish oil is! Scientific studies have and will continue to back up all of the incredible fish oil benefits from eczema and fertility to heart disease and many types of cancer!! How amazing!

Omega-3 Boosting Simple Salmon Salad (Serves 2)

INGREDIENTS
3 tablespoons ground flaxseeds
2 salmon fillets
2 tablespoons of olive oil
2 tablespoon of lemon juice
4 handfuls of spinach leaves
1/2 of an avocado
Pinch of sea salt
Pinch of cracked pepper

METHOD
1. Turn on your oven and preheat it to 375ºF.
2. Place the ground flaxseed, olive oil and lemon juice into a bowl and combine.
3. Place one side of each salmon fillet into the bowl and leave for a minute. Remove the salmon fillets and place on a baking tray.
4. Use a spoon to put any remaining flaxseed mixture on top of the salmon fillets. Use a fork or your fingers to ensure the flaxseed mixture is lightly pushed into the salmon fillet.
5. Season the salmon fillets with a pinch of sea salt and cracked black pepper.
6. Place the baking tray with salmon fillets in the oven and leave for 20 minutes. Check the flaxseed crust is moist and crunchy when removed from the oven.
7. Prepare the fresh baby spinach leaves and diced avocado on a plate with a squeeze of lemon, then add the flaxseed crusted salmon fillets and Enjoy!

4 Quick & Easy Breakfast Ideas

Breakfast truly is the most important meal of the day as it breaks your overnight fast and kick starts your metabolism! So starting your day with a nourishing meal with set the tone for your day ahead. Here are my favourite brekky options that are super quick, easy and healthy!

Protein Smoothie
I love my Banana & Strawberry smoothie to kick start my day! Add a scoop of protein powder and top with crushed nuts, seeds for an extra boost! Check out my recipe HERE

Granola Parfait
Combine 1/2 cup of organic unsweetened greek yogurt with 1 cup of berries, a 1/3 cup of granola and a tbsp of chia seeds.

Easy Peasy Scrambled Eggs
All you need is 2 eggs 1/4 cup of unsweetened almond milk, 1/2 cup of sliced mushrooms and 2 handfuls of spinach. Whisk together and add to a pan lightly coated in coconut oil. Stir the eggs intermittently until they are light and fluffy!

Egg Bowl
Saute your favourite greens (such as spinach, kale) in olive oil or coconut oil with a sprinkle of chilli flakes until slightly wilted. Add sautéed greens to bowl with two eggs (poached, fried or boiled), 1/4 of an avocado and a sprinkle of slivered almonds.

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Nothing but avocados!

Nothing beats a perfectly ripe avocado with a squeeze of lemon, pinch of chilli flakes and a touch of Himalayan salt! Avocados are a true super hero! Not only are they are great source of vitamins C, E, K and B-6 but they are also full of healthy fats that help in keeping you full and satisfied so you don’t crave sugary foods! Eating healthy fats supports skin health, enhances the absorption of vitamins and minerals! This is way it is so important to include healthy fats into your diet! If you want to learn more about healthy fats check out my blog post HERE!

Create your own adventure with Macro Bowls!

Macro Bowls are not only super easy to make but jam packed with nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins! They are perfect for people who are time poor, constantly on the go or busy running around after your kids! The best thing about Macro bowls is there is no secret recipe or rules, you can literally add as many macronutrients as you desire!

Here's a quick breakdown on what makes the perfect macro bowl:

Greens | Spinach, romaine, arugula, kale, micro greens, sprouts etc.
Proteins | Keep it plant-based by choosing proteins such as tempeh, beans, quinoa and lentils or animal based protein such as salmon, tuna, chicken, turkey mince or eggs!
Healthy fats | Avocado, olive oil, nuts, seeds
Veggies | Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower or any other veggies that tickle your tastebuds!
Carbohydrates | Sweet potatoes, quinoa, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie). Key is to pick slow releasing carbohydrates to help you sustain your energy throughout the day!
Fruits | Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Add-ons | Fermented veggies like kim chi or sauerkraut, homemade hummus..
Dressing | Keep it super simple with lemon juice and a dash of extra virgin olive oil or try my favourite combo of dijon mustard, tahini, lemon and apple cider vinegar!

My Favourite Macro Bowl Recipe!
This Macro bowl combo proteins packed & of course delicious!

INGREDIENTS
- 350 grams skinless chicken breast
- 1/3 cup uncooked quinoa
- 1/2 cup of green beans
- 1/2 cup of broccoli
- 1/2 avocado sliced
- 1/2 cup of sweet potato peeled and cubed
- 1 clove garlic minced
- 1 tbsp Tamari
- 1 tbsp sesame oil
- 1/2 tsp sesame seeds

INSTRUCTIONS
1. Preheat oven to 180c
2. Cook quinoa
3. Toss sweet potato in half of the sesame oil and place on lined oven tray. Cook for 20 minutes until golden.
4. Dice chicken and mix with garlic and tamari. Cook in hot frypan with the rest of the sesame oil until cooked through.
5. Steam the greens on the stovetop or in the microwave until tender crisp.
6. Portion the chicken, quinoa and veggies into bowls.
7. Sprinkle with sesame seeds and serve.

I would love to hear & see your macro bowl creation!