When you’re looking to give your body a boost where it needs it most, why not try out some of these targeted menu ideas. While balance and variety is the key phrase in any healthy diet, these everyday menu selections can help you on your way to choosing the right superfood recipes for you.
BRAIN BUZZERS
Lecithin found in eggs is needed for normal brain function, while vitamin E found in avocado may reduce the effects of Alzheimer’s and dementia. Oily fish such as salmon may reduce the risk of age-related dementia. Antioxidants found in blueberries are also thought to help protect the brain, so eat a handful as a snack.
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BREAKFAST: Scrambled Eggs with Tomatoes & Peppers (see page 60)
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LUNCH: Toasted Avocado BLT (see page 84)
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DINNER: Grilled Salmon on Chilli Pea Mash with Roasted Squash (see page 135)
BONES AND TEETH
Calcium is essential for healthy bones and teeth and can be found in rich supply in milk, yogurt and cheese. Other important nutrients include magnesium found in leafy green vegetables, and manganese found in beetroot. Vitamin D, which can be found in eggs, is needed to help the body absorb calcium.
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BREAKFAST: Creamy Banana, Nectarine & Strawberry Smoothie (see page 43)
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LUNCH: Beetroot, Red Onion & Orange Salad with Grilled Halloumi (see page 106)
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DINNER: Spinach & Roasted Red Pepper Frittata (see page 147)
EVERYDAY DETOX
We all indulge every so often, so it’s good to give our body a break now and again. Try cutting out the refined carbs for a day, drink plenty of water and pack in lots of fruit, veg and lots of easy-to-digest unprocessed foods. Grapes and melons are known as natural cleansers, so these make a great choice for a snack or dessert.
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BREAKFAST: Tropical Fruit Salad (see page 53)
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LUNCH: Italian Bean & Cabbage Soup (see page 67)
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DINNER: Cod Baked in a Paper Parcel (see page 136)
IMMUNE BOOST
Your immune system works non-stop to protect your body against illness so it’s key to your good health. Vitamin C, beta-carotene, zinc and vitamin B6 are all nutrients that help to boost your immune system, so try to make sure you eat plenty of foods containing these nutrients. In this menu, you can find vitamin C in kiwi fruit, pineapple, citrus and tomatoes; beta-carotene in orange juice and squash; zinc in red meat; and vitamin B6 in squash.
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BREAKFAST: Tropical Fruit Smoothie (see page 42)
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LUNCH: Tabbouleh with Smoked Trout & Roasted Squash (see page 94)
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DINNER: Grilled Lamb Cutlets with Blueberry Sauce & Sautéed Spinach (see page 118)
ANTI-AGERS
We’re all growing older – from the day we’re born. But there are lots of nutrients found in everyday foods that can help us age more gently and avoid the illnesses and diseases so commonly associated with ageing. Antioxidants, found in many fruits and vegetables, help to fight the damaging effect of free radicals that are associated with the ageing process. Potent phytochemicals found in blueberries and cherries are believed to help protect against diseases associated with ageing, while vitamin E found in kiwi can help against cancer, heart disease and Alzheimer’s. Beta-carotene found in carrots and tomatoes are believed to help against macular degeneration, and lycopene found in tomatoes is believed to help against various cancers.
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BREAKFAST: Summer Fruit Smoothie (see page 45)
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LUNCH: Creamy Carrot, Leek & Tomato Soup (see page 68)
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DINNER: Seared Tuna with Avocado & Kiwi Fruit Salsa (see page 135)
BRIGHT EYES
Several nutrients are associated with eye health and this menu tries to make the most of them. Anthocyanidins found in blueberries, strawberries and raspberries are thought to help protect against cataracts and glaucoma. Lutein and zeaxanthin found in corn and red peppers are thought to protect against cataracts and macular degeneration, and lycopene found in tomatoes has also been linked with helping against macular degeneration.
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BREAKFAST: Spiced Rice Porridge with Summer Berry Compote (see page 48)
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LUNCH: Simple Vegetable Minestrone (see page 68)
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DINNER: Lamb Steaks with Red Pepper Relish & Sweetcorn Cobs (see page 117)
SHINY HAIR
Hair is made up almost entirely of protein so eat plenty of lamb, trout and lentils, all rich in protein, to maintain healthy locks. Other nutrients for glossy hair include omega-3 fatty acids and oils found in trout, zinc in lamb, iron in lentils, and vitamin C from raspberries, oranges, kiwis and tomatoes.
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BREAKFAST: Raspberry & Orange Juice (see page 44)
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LUNCH: Marinated Lamb & Kiwi Fruit Salad (see page 77)
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DINNER: Tomato-baked Trout with Herby Puy Lentils (see page 134)
GOOD DIGESTION
As a general rule, the key to good digestion is plenty of fibre. Insoluble fibre can be found in almost every fruit and vegetable so this fruit- and veg-rich menu is a great starting place for a healthy, efficient digestive system. Apples are a good source of malic and tartaric acids, which helps to prevent fermentation in the digestive tract. Live (or bio) yogurt contains healthy bacteria that can be beneficial to the digestion, so why not try making the muesli with live yogurt, rather than Greek yogurt. Pineapples and papayas contain enzymes that help to aid digestion, and raspberries are believed to help cleanse the system and have traditionally been used as a natural remedy for diarrhoea and indigestion so choose one of these as a snack or dessert to follow your main meal.
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BREAKFAST: Creamy Fresh Fruit Muesli (see page 46)
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LUNCH: Fusilli with Feta & Roasted Vegetables (see page 100)
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DINNER: Grilled Salmon on Chilli Pea Mash with Roasted Squash (see page 135)
DAIRY-FREE
Dairy foods are a great source of calcium, which is important for healthy bones and teeth. For those with a dairy intolerance or allergy, vegans, or for those who simply prefer to avoid dairy foods, it’s particularly important to include plenty of other calcium-rich foods in your diet. Good sources include dark green leafy vegetables, fortified soya products, canned sardines and salmon (with bones), almonds, sesame seeds and hemp seeds. Vitamin D helps with the absorption of calcium, so get out in the sunshine and make sure you eat some oily fish regularly.
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BREAKFAST: Creamy Banana, Nectarine & Strawberry Smoothie (make it with calcium-enriched soya milk – and throw a tablespoon of almonds into the blender too for an extra calcium boost) (see page 43)
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LUNCH: Thai-spiced Broccoli, Spinach & Cauliflower Soup (see page 64)
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DINNER: Seared Tuna with Avocado & Kiwi Fruit Salsa (see page 135)
GLUTEN-FREE
Found in wheat, barley and rye, many people are intolerant, allergic or just prefer to avoid gluten in their diet. These grains provide a useful source of energy-giving carbohydrates so it’s important to choose other gluten-free, healthy carbohydrate options in their place.
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BREAKFAST: Creamy Date Porridge with Baked Autumn Fruits (see page 50)
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LUNCH: Rice Noodle Salad with Pork (see page 81)
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DINNER: Tomato-baked Trout with Herby Puy Lentils (see page 134)
EAT A RAINBOW
It’s the pigment in fruit and vegetables that gives them both their colour and health-giving properties. Enjoy fruit and veg of every colour in today’s menu: yellow, orange, red, green and purple!
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BREAKFAST: Raspberry & Orange Juice (see page 44)
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LUNCH: Beetroot, Red Onion & Orange Salad with Grilled Halloumi (see page 106)
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DINNER: Thai-style Green Pork Curry (see page 125)
ALL-DAY ENERGY
Slow-release carbohydrates found in oats and beans will help to provide you with a steady stream of energy through the day. Try serving the meatballs with wholemeal pasta as the energy is released more slowly than regular pasta. The eggs in the tortilla contain vitamin B2, which helps the body turn food into energy.
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BREAKFAST: Creamy Date Porridge with Baked Autumn Fruits (see page 50)
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LUNCH: Bean Tortilla with Tomato Salad (see page 104)
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DINNER: Meatballs with a Rich Tomato & Pepper Sauce (see page 131)
PROTEIN POWER MENU
Muscles need protein for recovery and growth, so if you’re taking lots of exercise, you need to include plenty of good-quality protein in your diet. You’ll need to have plenty of carbs for energy too. The menu below is a great combination of superfoods, carbs and protein, ensuring you make the most of your keep-fit efforts.
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BREAKFAST: Scrambled Eggs with Tomatoes & Peppers (see page 60)
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LUNCH: Tabbouleh with Smoked Trout & Roasted Squash (see page 94)
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DINNER: Grilled Lamb Cutlets with Blueberry Sauce & Sautéed Spinach (see page 118)