Nikki Malone Nikki Malone is a Nutritionist in Sydney, Australia with a focus on healing through food. She has a love of kayaking, adventure, animals and good food. Nikki conducts motivational workshops, shopping tours, is a kitchen detective and healthy cooking coach. Nikki Malone's Website: www.rawingredients.com.au

What are ‘superfoods’ and how can they provide health and vitality?
'Superfoods' are nutrient-dense foods that provide essential vitamins and minerals for optimum health, vitality and longevity. Envision a food that’s powerful enough to help you reduce your risk of heart disease or cancer, lower your cholesterol, improve your mood or fertility, all without any side effects. Superfoods don’t need to be the latest fad food, elusive and difficult to prepare. Here are 10 foods that are probably in your fridge or pantry and you were unaware of the amazing health benefits they contain.

Start today to nourish your body by enjoying these wonderful foods!

Broccoli Broccoli contains anti-cancer compounds, detoxifies the liver, reduces the risk of  heart disease and is an intestinal cleanser. Broccoli is also an immune system booster, protects against birth defects and its powerful antioxidants protect against cataract and macular degeneration. How to enjoy - Steamed broccoli with sesame seeds and lemon juice - Stir fries  - In salads with nuts and sprouts - Tossed with pasta or noodles - Soups

Goji Berries
Goji Berries are red raisin-like berries (aka Wolfberries) found in health food stores and Asian supermarkets. They are rich in antioxidants that protect the eyes and may decrease the risk of developing age-related macular degeneration, the leading cause of vision loss and blindness. Jam packed full of vitamin C, Goji Berries boost the immune system, liver function and sperm production, improve circulation, reduce fatigue and preserve collagen, improving complexion.

How to enjoy
- a snack on their own
- sprinkled onto muesli and fresh fruit
- in smoothies
- brewed as a tea
- in nut and dried fruit trail mix

Nuts Nuts fire up the metabolism, provide energy, manage cholesterol and blood glucose levels, promote healthy bowel function and help reduce risk of heart disease. Frequent consumption of nuts may help to prevent Type 2 diabetes and protect against free radicals. The star is the brazil nut - jam packed full of the antioxidant selenium which may help prevent various cancers. How to enjoy - In stir fries - Salads or pasta - Snack on them between meals as they help to curb your appetite - Sprinkle on muesli, fresh fruit and yoghurt - Pesto: blend pine nuts or walnuts with basil, garlic and olive oil

Cold water fish (salmon, mackerel, herring, sardines, tuna)
These oily fish contain Omega-3 essential fatty acids that are important for healthy cell function, healthy skin, teeth and bones, and maintaining cardiovascular health. They can also lower blood pressure, reduce inflammation, boost the immune system, help prevent atherosclerosis* and abnormal blood clotting, improve brain function and mood, reduce the risk of asthma and prevent prostate cancer.

How to enjoy
- Steamed or grilled with Chinese greens or salad
- Sardines on wholegrain bread
- With noodles or pasta
- Sashimi or sushi

Oats Oats stimulate digestive function, lower cholesterol and therefore help reduce the risk of cardiovascular disease. Oats have been linked to protection against atherosclerosis, ischemic stroke**, diabetes, insulin resistance and obesity. Oats also control blood sugar levels and keep your appetite satisfied for longer. They contain nervines which nourish the nervous system during times of stress and antioxidants which are helpful in decreasing the risk for cancer, especially colon cancer. How to enjoy - Porridge or muesli with nuts, goji berries and yoghurt - As a crumble on stewed fruits - Cookies, slices, bread and muffins

Berries
Berries are jam packed full of the powerful antioxidant vitamin C that strengthens the immune system during times of stress, helps slow down the aging process and disease by fighting against free radicals, facilitates antibody production and has natural antihistamine properties. Berries are vital for the production of collagen that is involved in the maintenance of cartilage, joints, skin, and blood vessels. Berries also help protect against cancer, heart disease, sharpen brain function and improve vision.

How to enjoy
- Smoothies. See Banana Berry Stress Busting Smoothie recipe below
- With oats, yoghurt and nuts
- Pies, muffins or cakes
- Cranberry juice and sparkling water
- On buckwheat pancakes

Yoghurt Yoghurt containing live bacteria has cancer fighting properties, fortifies the immune system, improves cholesterol profile, cures constipation and is a powerful spring clean for your gut. Great after a dose of antibiotics, vaginal yeast infections or diarrhea, yoghurt recolonises beneficial bacteria reinstating a normal microbial balance. Its calcium content is more bioavailable than the calcium in milk which is essential for building bones especially for adolescent girls. How to enjoy - With BBQ bananas, pistachio nuts and shaved coconut or stewed fruits - Dollop onto cereals, soups and curries - Yogurt and chives with baked potatoes and vegetables - Dips or raita

Beetroot
Beetroot boosts the immune system, detoxifies the liver, is an excellent intestinal cleanser, a powerful blood builder and tonic, assists tissue growth, improves the function of the intestinal tract and acts as a natural laxative. The pigment that gives beets their rich, purple colour is a powerful cancer-fighting agent called Betanin.

How to enjoy
- A hangover cure: beetroot juice with tomatoes, ginger, parsley and lemon juice
- Beetroot dip
- Borscht
- Grated raw into salads, sandwiches or burgers
- Roasted with yoghurt
- Marinate steamed beets in lemon juice, olive oil, and fresh herbs.
- Don’t use canned, vinegared beetroot. If you’ve only ever tasted canned beetroot you must give raw beetroot a chance. It’s not even close.

Shiitake mushrooms
Shiitake mushrooms are a symbol of longevity in Asian cultures and contain many health-promoting properties. They improve cholesterol profile, lower blood pressure, may retard the progression of cancer, power up the immune system and may help to prevent atherosclerosis. They come fresh, but the dried mushrooms pack more of an earthy punch. They need to be soaked in warm water for 10 minutes.

How to enjoy
- Miso soup
- Sautéed with garlic, served with poached eggs, spinach and wholegrain toast
- Stir fries, risottos, omelets or noodles

Seaweed
Seaweeds are usually sold dried and the most common are wakame, kombu, kelp, nori and hijiki. They are bathed in mineral-rich ocean waters and contain vital minerals, especially iodine that supports the health and function of the thyroid gland, protects against goiter, helps regulate metabolic rate and hormones which is of benefit menopausal women. Japanese women have low rates of breast cancer which may be contributed in part to seaweeds cancer-protective properties. Their alginate content helps facilitate the excretion of toxic heavy metals.

How to enjoy
- Salads or sushi, miso soup, stir fries.
- Kombu is added to the cooking water of beans and legumes to tenderise them and to reduce flatulence.

Banana-Berry Stress busting smoothie

2 large ripe bananas 1 cup of fresh or frozen berries 1 cup of light soy milk 1/3 cup of yoghurt Place all ingredients in a blender and whip until thick and creamy. Pour into tall glasses. Serves 2. Enjoy. Nutrients per serve Energy= 436kj         Carbohydrates= 16g Protein= 7g Fat= 2g Fiber= 5g Sodium= 48mg

Visit Nikki Malone's website: www.rawingredients.com.au

*atherosclerosis - a disease of the arteries in the heart, the process in which deposits of fatty substances build up in the inner lining of an artery.

**ischemic stroke - stroke caused by the formation of a clot that blocks blood flow through an artery to the brain.

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