Everyday Superfoods

Asparagus is an easy to cook, nutritious and tasty addition to any plate. Its low in kilojoules and a great source of fibre, folate and vitamins A, C and K. Also, eating asparagus has a number of potential health benefits, including:

If you’re an aspiring young homeowner, don’t worry, you can still enjoy some avo on toast! Avo’s are full of awesomeness, as you can see:

Served as a toast-topping staple or piled high on a baked potato – baked beans are a delicious, quick and easy food that can be enjoyed with any meal of the day. Despite being called “baked” beans they are most commonly stewed in tomato sauce and they are usually made from navy beans (also known as haricot beans). There are many reasons why baked beans are healthy including:

Bananas are one of the most popular fruits in the world and with all this goodness we can certainly see why:

Turn up the beet! (pun intended), because beetroots are a magnificent little root vegetable with some impressive health benefits:

Blueberries pack a mighty health punch and helps with sports performance, energy levels and brain function. Wow!

Broccoli may have been the bane of many childhoods, but these ‘little trees’ are a nutrition powerhouse full of beneficial health effects:

Rice is enjoyed by people around the world! Did you know that there are over 40,000 varieties and it’s grown on every continent except Antarctica!

Brown rice is considered the most nutritional of the many forms. This is because it retains the bran as it is not milled like white rice that loses a lot of nutrients in the milling process.

Some of the amazing benefits of brown rice include:

Did you know the heaviest cabbage ever grown was a whopping 63kg!!! As a sulphur rich food (which contributes to smelly farts), you wouldn’t want to be in close proximity to the person who ate that one!

While it may look like lettuce, cabbage is part of the brassica family of vegetables which includes broccoli, cauliflower and kale. Cabbage has some impressive health benefits including:

Everyone’s favourite vegetable in a cake, carrots are tasty, nutritious and packed with goodness. Did you know you can also get purple, red, white and carrots! How cool! On top of this, carrots have heaps of health benefits, as you can see:

Cauliflower is an incredibly versatile and nutritious veg that can be used to make rice, pizza crust, hummus, mac and cheese and even mash! Not only are caulis delicious they are packed with goodness too:

Let’s CELERY-brate this awesome vegetable! Did you know ancient Romans used celery as an aphrodisiac, so whether you are in the mood for love or just want a tasty low-energy snack make sure to add it to the top of your shopping list. Some of the health benefits include:

You may not BRIE-lieve it, but eating moderate amounts of cheese regularly is consistent with good health! The Australian Guide To Healthy Eating recommends two to three serves of dairy foods per day with a serve equivalent to about 40 grams (about the size of a matchbox) of full fat or reduced fat cheese (*reduced fat is better to reduce your total kilojoule intake). Here are some reasons why cheese is awesome!

Sweet corn is also known as a maize and is typically yellow. But did you know that it can also come in a variety of colours such as red, orange, purple, blue, white and black? How cool!

This A-MAIZE-ING vegetable is stacked with healthy goodness with many benefits including:

Cucumbers are often found in health spas as a beauty remedy to treat dark circles and puffy skin. BUT there’s more to cucumber that meets the eye. Check out these amazing benefits to regularly consuming cucumber:

Dragon fruit which is also known as the pitaya fruit contains several health benefits. Besides being low in kilojoules, it is also a rich source of antioxidants, Vitamin C, fibre and one of the few fresh fruits that contains iron!

Eggs are one of the healthiest foods on the planet. On top of this they are cheap, taste EGGcellent and are easy to cook! Some of the health benefits include:

Grapes are one of the world’s favourite fruits (and not just because they are the core ingredient in wine). They are delicious, sweet and juicy, offering a wealth of health benefits including:

Green beans are the perfect side-dish for many main meals, they are a rich in vitamins A, C and K, folic acid and fibre. So add some green beans to your plate to get these awesome benefits:

Shh LETTUCE tell you a secret… lettuce is a Real ‘Superfood’ that has loads of health benefits including:

Did you know that the Yubari melon, a juicy and extremely sweet orange melon, is the world’s most expensive fruit, coming in at $23,000 per pair? Don’t worry not all melons cost you an arm and a leg, you can get sweet and juicy watermelon, cantaloupe and honeydew all at low cost and still get amazing health benefits:

Milk is… wait for it… LegenDAIRY! It is one of the oldest consumed beverages and is valued as the “food of the gods” by ancient Greeks. Here are some reasons why milk has been enjoyed throughout the world for thousands of years:

Mushrooms are more than a Pizza Topping. Did you know they were once used for medicinal purposes in Asia? Whether you eat them for taste, nutrition or convenience it doesn’t matter because mushrooms help you to:

Go NUTS for nuts! Did you know Walnuts are the oldest known tree food — they date all the way back to 10,000 BC. So not only have Nuts passed the test of time, they also have heaps of benefits including:

Don’t cry, onions are awesome! Commonly used for flavouring or as a side dish, this mighty veg sure packs a health punch:

Don’t worry PEA Happy, because green peas are a healthy addition to any meal. In the Middle Ages, green peas were considered a luxury item and rich people served them to impress their hosts! This luxurious veg has some impressive health benefits too:

Pineapples are not only a pizza topping, they are a delicious and refreshing tropical fruit which have been linked to many health benefits including:

Popcorn is one of the world’s most popular snack foods. It is a special type of corn that ‘pops’ when exposed to heat. Did you know that it can pop to up to 3 feet in the air!

Popcorn is a healthy low-kilojoule snack with a variety of benefits including:

Did you know that potatoes were the first food to be grown in space? In 1996, potato plants were taken into space with the space shuttle ‘Columbia’. This ‘out of space’ vegetable also has a number of health benefits including:

Everyone’s favourite Halloween dish, pumpkin can be enjoyed all year round and is incredibly nutritious, with these awesome benefits:

Raspberries are a delicious, red berry. You might find them in summer drink menus or spicing up a fruit salad. But did you know they have health promoting qualities too:

Did you know that oats have their very own special day? October 29th is National Oatmeal Day in the US. So in celebration of this magnificent grain, we’ here to tell you all about its many benefits:

Salmon is high in fat and has almost double the fat content of a lean steak. But don’t avoid this fatty fish because salmon contains highly specific healthy fats called omega-3s, which are components of every cell membrane in your body. Salmon is also an excellent source of B vitamins, with a number of health benefits including:

Green leafy veg like spinach are absolutely cram packed with vitamins and minerals, especially iron, folic acid, carotenoids, Vitamin C and Vitamin K. Spinach has a number of health benefits including:

Brussel Sprouts can be enjoyed all year round (not just at Christmas). These cruciferous vegetables boast many nutrients and have been linked to several health benefits including:

Strawberries are a ‘must-have’ food to put in your shopping trolley. They taste great, are highly nutritious and provide many health benefits, including:

Sweet potatoes are full of nutrients. They can be baked, barbecued, fried, mashed, roasted or steamed to create a tasty piece of tucker! They are rich in beta carotene, vitamin C and fibre with many health benefits, including:

Tofu is a soy based product that originated in china almost 2000 years ago. The process of making tofu is very similar to making cheese and it is essential element in most vegan diets, with a number of health benefits including:

I’m feeling good from my head TO-MA-TOES. Why? Because tomatoes are jam-packed full of goodness, as you can see:

Whole grain bread is the best thing since, well erm, sliced bread! Some of the wonders of whole grain bread include:

Yoghurt is Turkish for “curdled” or “thickened milk”. It is one of the oldest fermented dairy foods and is a rich source of calcium and protein. It also contains other nutrients such as iodine, vitamins D, B2 and B12, and zinc. Here are some of the impressive health benefits of yoghurt:

Zucchinis (or courgette) may look like a cucumber but they are a type of squash. The word “zucchini” comes from the Italian zucchino, meaning a small squash. Although it is technically a fruit (because it develops from a flowering plant), zucchini is widely referred to as a vegetable because it is cooked and eaten like a vegetable. It has many health benefits including: