The last few years, we’ve seen a lot of foods labeled ‘superfoods’, but what are superfoods? There is no legal or medical definition. It’s generally accepted that superfoods contain high levels of much-needed vitamins, antioxidants and minerals. Eating them may help prevent diseases and they make you healthier and aid weight loss too.
Here is your 10 best superfoods:
The acai berry contains antioxidants, substances that fight harmful molecules, known as one of the few fruits with oleic acid—the same heart-healthy fat in olive oil.
Almonds are rich in monounsaturated fats; much research now links this type of fat with a reduced risk of heart disease. These nuts are one of the richest sources of vitamin E, which help to protect against UV light damage and Alzheimer’s disease.
Who’d have thought?! Raw chocolate contains many important vitamins and minerals including:
- Magnesium, and other essential minerals including calcium, sulfur, zinc, iron, copper, potassium, and manganese
- Polyphenols called flavonoids, with antioxidant properties
- Vitamins: B1, B2, B3, B5, B9, E
- Essential heart-healthy fat: oleic acid a monounsaturated fat
4. GREEN TEA
- Protects against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol.
- Helps treat malnutrition because it is easy to digest and absorb.
- Kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids.
- Helps diabetics by slowing sugar release into the bloodstream.
- Prevents strokes and brain disorders such as Alzheimer’s and Parkinson’s.
- Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.
Our raw coconut water is also rich in antioxidants and nutrients too.
Salmon is a superfood because it’s high in omega-3 fatty acids, a type of fat that seems to decrease the risk of heart disease.
The health benefits of kale go well beyond providing a truckload of vitamins and minerals; this superfood is packed with phytonutrients such as glucosinolates and flavonoids as well. Thanks to its broad nutritional profile, kale is thought to help fight cardiovascular disease, asthma, and rheumatoid arthritis; to prevent several types of cancer and pre-mature aging of the skin; and to promote the health of the urinary tract.
Often referred to as the supergrain, quinoa is high in fibre and high-quality protein. In fact, it contains more protein than any other grain while also packing in iron and potassium.
Lentils are rich in complex carbohydrates, a nutrient that boosts the metabolism and helps the body to burn fat. They are an excellent source of fibre, which can help reduce cholesterol levels. Lentils are also an outstanding source of folate and magnesium.
10. GREEK YOGURT
Yogurt is actually cultured milk that is thickened by healthy bacteria. Lactic acid is produced and this process thickens the yogurt and creates the tart flavour. It can help to maintain a healthy digestive tract, as well as reduce high blood pressure and promote a healthy heart.
a coconut matcha latte!
We love a good matcha latte and especially when there is chi coconut milk involved, even more so on a monday morning when you need an energy boost. (Or hangover remedy) So to brighten up your monday morning here’s some information on matcha and how a coconut matcha latte can make your Monday marvellous. Oh yes and we’ve thrown in a quick recipe for your convenience, (we’re so kind!).
Although matcha powder comes with a hefty price tag it also comes with a hefty amount of nutrients, perfect justification to pop to your nearest health food store and grab a pot! Unlike green tea which is the brewed tea leaves of many varieties of tea leaf from China and Japan, matcha powder is specificaly ground from tencha leaves in Japan.
The tea bushes are grown and taken great care of during the winter and just before harvesting in May the bushes are covered from sunlight. This stimulates an increase in chlorophyl levels resulting in the leaves to be a darker shade of green. This, my fellow green gods and goddesses, is how matcha powder gets its nutrient potency. This darker shade of green causes a production of amino acids like L-thiamine. This makes matcha perfect for repair and growth as it gives us a supply of ready available amino acids (think hair, skin, nails, muscles). Basically everything we need repairing to be feeling (and looking) amazing.
When we consume Matcha we consume the whole leaf as it is in powdered form. This means we get a fair share of amazing antioxidants like ECGg. Antioxidants are important as they can help prevent damage to our cells from oxidative stress and toxins we consume and produce in our body. Even better for cell repair, skin repair and long term beautifulness!
This combination of matcha, electrolyte and mineral filled coconut milk is brilliant. Drinking one of these babies regularly is a sure fire way to become the envy of your colleagues with your new annoyingly large amount of energy, just what everyone wants to see on a monday!
Chi’s marvellous monday coconut matcha latte. ♥
- 1 teaspoon of Matcha powder of your choice
- sweetener of choice – for example Manuka honey, natural organic honey ( no chemicals here please!) or rice malt syrup/ another plant based natural sweetener if you are a vegan.
- Chi 100% natural coconut milk
- Gently heat up a mug full of coconut milk.
- stir in about a teaspoon of matcha powder in to your heated coconut milk.
- Add the sweetener of your choice until it is as sweet as you would like it.
- Pour in to your mug and there you have it! Drink up and boss your day (now that you are superman/superwoman)
- For more amazingly good recipes with chi head over to our pint rest.
us why he loves Chi
Who are you?
My name is Mario Presi, 39 years of age, Italian by birth. I come from the Veneto region (from Padova, near Venice) in north-east Italy. I grew up in Italy, and went to Catering College where I graduated in Hotel & Restaurant Management in 1995. I moved to London in 2001 and I haven’t looked back since.
What is Chef on a bike?
Chef on a bike is me. It represents who I am via my profession (chef), and my passion for cycling around the world (on a bike).
Why did you set up Chef on a bike?
I wanted to help people improve their eating habits by educating them in what to eat, and why. This is great for athletes who want to improve their performance by enhancing their nutrition, but also good for the average person who doesn’t compete in sport’s but likes to keep fit, healthy and would like to improve their way of eating.
Why Do You Love Chi’s products?
One of the products I came to love almost to the point to be obsessed about it is Chi 100% Organic Virgin Coconut Oil. I have tried and tested many coconut oils in the last 2 ½ years but Chi Coconut Oil has become my favourite. In fact, not only do I use and consume a 500g jar per month, but I also recommended to my clients and friends. You can use Chi Coconut Oil in your coffee, frying eggs or as a spread over toast.
Chi Coconut Water is also an item on my weekly shopping list, and it is by far my first choice.
You are an advocate of “clean eating”, can you tell us more?
Clean eating means avoiding foods that are processed, artificial foods, or foods that have been genetically modified. These cause stress on your body, which can ultimately cause illnesses. Whole and unprocessed plant-based foods are full of vitamins, minerals, quality macronutrients, and antioxidants that the body needs for cellular regeneration. I prefer to eat these.
What’s the story behind your cooking?
I worked for what was known at the time as Conran Restaurants, established by Sir Terence Conran and associates. I had the pleasure to work with talented individuals and amazing head chefs. I always had a soft spot for the alps and winter/snow in general. So in 2005 I decided to do my first ever ski season. I worked for Chalet Ski Companies in the best ski resorts in the Alps.
What happened after that?
On my return to London I decided I wanted to be my own boss, so I became self employed and started to work for private clients, families and corporates creating bespoke catering events. Dinner parties and cooking lessons were the main services I offered.
How did you get introduced to cycling?
My cycling career started back in 1985 when I participated at the FIAC BMX World Championships making the A Final. From there on I raced all over Italy winning 6 Italian National Titles in both BMX 20″ and Cruiser 24″, 4th place in the 1989 World Cup, Podium finishes at European Races and in 1992 a prestigious European Title. I raced BMX in Italy, until 1999.
In 2008 I joined a BMX club in London and got into shape by training hard. I started competing again and after a few seasons I won the British Championships in 2011, British National title in 2012 and a 4th place at the World Championships 2012 in Birmingham.
How did you bring your passion of food and cycling together?
My interest in food and the knowledge I gained in all my years as a professional chef, triggered an ever growing need to understand the importance of a balanced diet for athletes. In 2012, I started to read food / nutrition articles on the web and that kick started the need to know more about nutrition and WHY specific ingredients are a boost for athletes performance. I understood the importance to eat a more natural, organic (mostly plant based) whole food diet rather than a conventional omnivorous diet.
Thanks for sharing your story with us, Mario! Now to share this amazing recipe with our followers…
Chef on a bike’s Clean and Super Nutritious Porridge
1 cup of unsweetened Chi Coconut Milk
1/2 organic GF porridge oats
1 pinch cinnamon
2 tsp Chi Coconut Oil
2 tsp smooth (or crunchy) almond butter
1 tsp ground flax seeds
1/2 banana sliced
blueberries / kiwis / acai berry powder / chia seeds
Pour the milk in a small non stick sauce pan and bring to a gentle simmer. Tuned the heat down, add the oats and the cinnamon and stir gently. Put the lid on and let it cook for a few minutes, stirring occasionally.
In a medium to large bowl of your choice, place the almond butter and the Chi coconut oil at the bottom then pour over the porridge. Top with fresh fruit and flax seeds and enjoy this super healthy, warming, nutrient dense breakfast that will keep your body fuelled for a few hours 🙂
For more information, follow Mario: @chefonabike