Chia seeds
It’s good for me
This herbaceous fruit contains protein, fiber, calcium and omega-3 fatty acids, while being low in calories. Chia seeds not only promote good transit, but also bring a feeling of satiety.
How do I cook them?
Simply add to yogurt, smoothie or dish.
For a gourmet winter smoothie, you can mix a banana and a pear in 60 cl of almond milk, then add 2 teaspoons of chia seeds. Enjoy!
Flax seeds
It’s good for me
These cereals are a source of fiber, a good help against constipation. They contain magnesium to fight against stress, omega 3 and 6 fatty acids, useful for the balance of the cardiovascular system. In addition, they are rich in vitamin B9 (folic acid), essential during pregnancy.
How do I cook them?
To add in yogurt, salads, soups …
For an energizing müesli: in a bowl, add oatmeal, plain yogurt, a handful of blueberries, a few almonds and sprinkle with flax seeds.
Spirulina
It’s good for me
This freshwater microalgae is packed with protein (57 grams per 100 grams). It contains essential fatty acids, and chlorophyll which promotes the absorption of iron. During pregnancy and breastfeeding, seek the advice of your doctor.
How do I cook it?
In powder form, it is easily added to yogurt, smoothie or dish.
For a pepsy vinaigrette: put 2 tablespoons of olive oil, 1 lime juice, 1 shallot in strips, salt, pepper and 1 teaspoon of spirulina.
The azuki bean
It’s good for me
This legume provides digestible fibers that promote good transit and stall big appetites. The azuki bean contains vitamins and minerals (vitamin B9, phosphorus, calcium, iron…).
How do I cook it?
For a vegan salad: cook 200 g of beans and 100 g of quinoa, drain and rinse them. In a salad bowl, add an onion, an avocado and crushed cashews. Season with soy sauce and rapeseed oil, a pinch of sweet pepper, salt and pepper.
Cocoa
It’s good for me
Notice to gourmets, it is a powerful antioxidant to protect our cells because it contains a lot of flavonoids and polyphenols. It also provides many minerals (magnesium, potassium, phosphorus, zinc, etc.). A mine of benefits!
How do I cook it?
An unmissable cake recipe: beat 6 eggs with 150 g of sugar, then 70 g of flour. Add 200 g of melted dark chocolate with 200 g of butter. Bake at 180 ° C for 25 minutes. For the topping, melt 100 g of dark chocolate with 60 g of butter, pour over the cake.
Find other super foods in “My 50 super foods +1”, by Caroline Balma-Chaminadour, ed. Youth.