www.sundayterritorian.com.au Sunday, June 2, 2013. Sunday Territorian. 27

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SUPERMARKET SUPERFOODS

MIRANDA’S SHOPPING LIST

ALKALINE WATER

Having the correct acid/alkaline balance

in the body is essential to good health

and drinking alkaline water is a great way to

maintain this while staying hydrated. I try to drink

between two to three litres of alkaline water a day.

OATS

Oats are low in calories, but high in

fi bre and protein. They’re a rich source

of magnesium, potassium, zinc, copper,

manganese, selenium, thiamine and

pantothenic acid. The synergy of

the nutrients in oats makes them an

outstanding and inexpensive superfood.

I use them in porridge for breakfast; it’s

so heart-warming in the cooler months.

GOJI BERRIES

These little berries are packed with antioxidants and

contain high levels of vitamin C and beta-carotene.

They’re a perfect nutritious snack between meals.

As a treat, I love dark chocolate-covered goji berries.

GREEN VEGIES

Broccoli and leafy greens such

as kale and baby spinach are

rich in phytonutrients known

to protect against cancers and

boost immune function. They’re

a good source of vitamins C and

K, and calcium and magnesium,

for healthy bones and joints. They

also provide beta-carotene, the

vegetable source of vitamin A,

which is needed for a healthy

respiratory system.

Boost your wellbeing by adding some of these nutrient-dense gems to your diet. Best of all, most of them are available from your local shop!

CHIA SEEDS

Chia seeds are a digestible protein and high

in omega oils. They’re a fantastic source of

fi bre, calcium (fi ve times more than milk),

magnesium (15 times more than broccoli),

iron, zinc and essential amino acids. They also

have more antioxidants than blueberries and

twice the potassium of bananas. I add them

to salads, porridge, smoothies and muffi ns.

ALMOND MEAL

I like to use almond meal in my cooking.

It’s a healthy alternative to processed

white fl our and is easier to digest.

QUINOA

Regarded as a sacred crop by the

Incas, this super grain contains all

eight of the essential amino acids

we need for tissue development.

It has more protein than most

cereal grains, and is also higher in

calcium, phosphorus, magnesium,

potassium, copper, manganese,

iron and zinc, and lower in sodium.

CACAO POWDER

+ DARK CHOCOLATE

Cold-pressed raw cacao has

360 per cent more antioxidants

than regular cocoa. It’s a great

source of protein, zinc, calcium

and stress-relieving magnesium.

Add it to smoothies or desserts.

Organic dark chocolate is a

weakness of mine.

BERRIES

Their brightly coloured

skins are the reason why

blueberries, blackberries,

cherries, raspberries and

strawberries are a good

choice. Rich in powerful

antioxidants known as

anthocyanins, they boost

immune health and prevent

the build-up of free radicals.

Snack on them to promote

healing and aid recovery.

COCONUT OIL

I use this in cooking and add

it to salads, as a substitute to

other oils used in day-to-day

food preparation and cooking.

It’s also a great hair treatment.

RAW HONEY

This is deliciously sweet and

healthy. I add a half teaspoon

of it to my morning cup of tea.

ACAI BERRY POWDER

Berries from the acai palm,

which is native to Central and

South America, are a potent

source of antioxidants and

energy, and contain omega

6 and 9 essential fatty acids.

This is great sprinkled on oats

or added to a smoothie.

SWEET POTATOES

These are easily digested and

packed with beta-carotene

and vitamin C, which help

combat illness. They contain

manganese, iron and copper –

essential for energy production

and muscle function.

COCONUT FLOUR

This is a low-carb, gluten-free

alternative to wheat fl our. I use

it to make muffi ns, pancakes,

even homemade gravy.

GOAT’S MILK

Goat’s milk has 13 per cent

more calcium than cow’s

milk (and is less allergenic for

those with an intolerance), and

contains prebiotics, which help

promote digestive balance.

EGGS

There’s 5.5g of protein in one

egg – more than 10 per cent

of your daily needs – but only

68 calories. They have choline,

which is important for brain

health, lutein for healthy eyes

and B vitamins for energy.

LIQUID CHLOROPHYLL

I add this to water. It’s naturally

alkaline with vitamins, minerals

and essential amino acids.

HERBAMARE

This is a tasty and must-have

natural alternative to salt. I take

it with me when I travel.

MACA POWDER

The powder of this Peruvian

root vegetable is rich in

vitamins, minerals and trace

elements as well as 19 amino

acids. It’s great in smoothies,

yoghurt, juice or muesli.

RAW MESQUITE

POWDER

This sweet extract of the

mesquite tree, also from Peru,

is high in protein and contains

calcium, magnesium and the

amino acid lysine, which is

important for growth. I add

it to smoothies and muffi ns.

body+soul www.bodyandsoul.com.au

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