4 salad dishes


The Benefits of These Healthy Foods

Junk food is out and healthy food is in, and the good thing is that it is here to stay. Having a healthier diet is much more conducive to a healthy body, glowing skin and an overall positive mood. Although the list of healthy foods is almost endless, we’re going to focus on a few key ones that are versatile in a number of recipes:


As tasty as they are good for you, blueberries are recognized as a super-fruit. Packed full of antioxidants and fibre, these delicious fruits are proven to neutralize free radicals that are linked to cancer, heart disease and heart-related conditions. They also promote healthy bone density and are good for the nervous system and brain health. The fibre content doesn't hurt either, as it helps to cleanse the body and encourage a healthy digestive system. Use blueberries in: 

  •          Fruit salads,
  •          As a topping on pancakes and waffles,
  •          In baked treats,
  •          In frozen yoghurt,
  •          In muesli or porridge.


This leafy green vegetable is rich in cancer-fighting antioxidants and is also an excellent source of iron. It has one of the highest natural concentrations of Vitamin A which promotes skin and eye health, and it’s packed full of fibre too. Use kale in:


  •           Homemade smoothies for an added health punch,
  •            Excellent in various soup recipes,
  •            Replace spinach with kale in any recipe requiring spinach including omelettes, salads, curries and lasagnes. 


For lowering cholesterol and boosting your vitamin and mineral intake, almonds are the nuts that you are looking for. They contain high levels of nutrients including magnesium, Vitamin E, iron, calcium and many more. In addition to this, they are the perfect snack for reducing appetite and promoting a healthy digestive system. Research has shown that eating a small handful of almonds every day can reduce the risk of cancer and heart disease significantly. Use almonds in: 

  •           Stews requiring nuts,
  •            Curries,
  •            Roast slightly and add to salads,
  •            Sprinkle on your morning oats.


Long touted as one of the healthiest foods that you can eat, sardines aren't given enough credit for their wonderful attributes. These nutritional powerhouses are full of omega-3 fats which are incredibly good for heart health and managing cholesterol levels. They are also an excellent source of Vitamin D which helps your body absorb calcium to promote stronger bones, among other things. Use sardines in:


  •           As a replacement in any fish recipes where you are able to choose which type of fish that you are using.


Lemons are a much greater source of Vitamin C than many other fruits and vegetables. Just one lemon contains more than 100% of your daily recommended intake of Vitamin C which helps to increase your good cholesterol levels. It also helps to inhibit the growth of cancer cells whilst being an anti-inflammatory too. Use lemon juice in:

  •            Squeeze fresh lemon juice over your salads,
  •            Perfect for squeezing over fish to really enhance its natural flavour,
  •            Add to smoothies,
  •          Add a slice of lemon to your cup of green tea. Research has shown that the lemon will help increase your absorption of the antioxidants in green tea by up to 80%. 

These are simply a few healthy foods that are fantastic for your health and are also delicious. Stay tuned to our Articles page to find out when we post more information about healthy foods, recipe tips and articles all about food, cooking and meal planning.