Superfood Sleuth

A few days ago I casually posted a list of 28 'superfoods' on my Facebook page. I stated that I was taking on a 'superfood challenge... to cook a meal with each of them as the star ingredient.' I honestly didn't realise what a can of worms I was opening (worms, thank goodness are not on the list... not yet). 

I've never really paid much attention to the superfood buzz. I've always had a pretty healthy diet and have never had any major health concerns so haven't really felt the need to get involved. I also have a healthy disdain for most fads. However, just out of curiosity I started to think to myself... 'What the bloody hell are superfoods anyway?' The only thing I really know is that whenever I complain about the expense of blueberries people always justify it by telling me that they're a superfood. However, I know oats are classified as such too and they're about as cheap as anything.

A quick Google later... OK, very quick Google later (my research style has always been nothing if not casual/slap dash), revealed this list:

"Oats, seeds, watercress, red peppers, mackerel, herring, salmon, tuna, berries (especially blueberries), eggs, winter squash, beetroot, broccoli, sweet potatoes, red wine, live yoghurt, pomegranate juice, dark chocolate, turkey, tomatoes, brown rice, almonds, green tea, ginger, rhubarb, linseed, wheatgrass, durian fruit."

Fine. A few old favourites, a few challenges and few things I'd never heard of! I like new reasons to unearth recipes that wouldn't have occurred to me before. However this list just seemed to open more questions, from me and from friends:

"Chocolate and and wine, seriously?!"

"Why just pomegranate juice, why not pomegranates?"

"Have you tried Durian fruit? It smells like poo"

"Which seeds? Surely it couldn't be ALL of them?"

"What about goji berries? I'm sure I've seen them on superfood lists"

So, I decided to dig a little deeper and all I found was continual mentions of more and different foods, conjecture, news paper articles making big claims about all sorts of things, but most importantly seemingly no concrete medical evidence about any of them. The most interesting thing is that the word it's self it not allowed to be used on food packaging as it's deemed to be misleading. So, it seemed my superfoods list may well be a large amount of nonsense. 
I don't think anyone is denying that eating any of the foods above is bad for you (well, I say it again, wine and chocolate? Seriously?!). 

They're all high in various nutrients, have good fats or are low in fat. The word 'antioxidant' is also bandied around at will. However, are there actually any special health benefits to eat these foods? The NHS's take the subject is that you can't promote individual foods and you have to focus on an over all healthy diet. This seems kind of obvious but when you're dealing with a population that is likely to live on chips then have a handful of blueberries expecting it to save them, that's probably a sensible.

So, even though it may be nonsense and my list maybe based in almost nothing, it still seems to be as good a point to start as any. It will be interesting to do some more research into what these foods actually do for you and find some new recipes along the way.

So, whilst I do the research and find the recipes here's the result of a challenge that Mish laid down. She found this salad that has at least four superfoods in it (beetroot, seeds, squash & red wine vinegar), so it seemed like a good start...

This looked a bit simple when I looked at it but the dressing was lovely and regardless of having no carbs it was pretty filling. I did break though and throw in some sizzled chorizo at the end. It also reminded me that I really like beetroot and should really start buying it a bit more.

Squash and Beetroot Superfood Salad

Serves 2

1 small squash
1 tbsp balsamic vinegar
a drizzle of olive oil
A good grating of nutmeg
2 cooked beetroot, quartered
1 handful green beans, briefly cooked
2 spring onions
1 bag rocket leves
1 handful sunflower seeds/pine nuts, toasted
1 tbsp red wine vinegar
3 tbsps extra virgin olive oil
1 small bunch basil, finely chopped
1 tsp dried oregano
1 tsp Dijon mustard
Salt and pepper

Preheat the oven to 200c and then peel and de-seed the squash. Cut into bite-sized pieces and then toss in the balsamic and a little oil and then grate on the nutmeg. Roast for 20-30 minutes, until soft and golden

Next make the dressing. Whisk together the red wine vinegar, oil, mustard, herbs (fresh and dried) and seasoning. Set aside.

Compose the plate with the leaves, squash, beetroot, green beans and spring onions. Drizzle over the dressing. Scatter with seeds/pine nuts.