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5 Seasonal Superfoods You Need to Try

5 Seasonal Superfoods You Need to Try
16 October 2019 2320 Views


We get it, with busy lifestyles, it’s easy to slip into not eating enough fresh food as you would like to. It’s not just a guess that Australians aren’t eating enough fresh foods. A study by the CSIRO found that four out of five Australian adults were not eating enough fruit and vegetables in order to meet Australian Dietary Guidelines. The guidelines recommend 2 serves of fresh fruit and 3 serves of vegetables each day. Chances are, if you’re reading this, you may need to add some freshness in your diet. Never fear, we are here to help with our 5 seasonal superfoods you need to try this Spring.


What is a Superfood?

You’ve probably heard the word superfood thrown around often in recent years. Superfood this… superfood that! You hear it’s good to add some of these foods to your meals each day. But what actually is a superfood?

The word superfood is generally used when referring to foods, mostly plant-based, that are highly beneficial for you. The ‘extra-healthy’ foods you might call them. The foods that are said to have additional health benefits. Often full of antioxidants, the compounds that help protect your cells from damage, superfoods are a great addition to your daily diet.


Don’t Miss these 5 Superfoods this Spring

Spring is full of so many delicious foods in season. It was a hard task to narrow it down to only five! Saying this, the superfoods we have chosen are going to give you not only a delicious addition to your meals, but also pack a punch of goodness for your nutrition.


1. Artichokes

Artichokes are packed full of antioxidants. A Mediterranean vegetable, they are loaded with nutrients such as Vitamin K, Vitamin C, Magnesium and Folate. Low in fat and high in fibre, artichokes are one of the most antioxidant-rich vegetables.

Artichokes are easy to prepare. While steaming is the most popular, they can also be boiled, roasted, grilled or simply sautéed. You can eat both the leaves and the heart. Cooked, you can pull leaves off and eat the flesh by pulling them through your teeth. A light drizzle of olive oil, with lemon and pepper is a delicious option.

The heart can be eaten by spooning out the fuzzy part to get to the heart. It’s great on its own, made into a salsa or you can add it as a topping to a healthy pizza.


2. Asparagus

Spring is here and so is asparagus! A fantastic source of nutrition, this superfood is loaded with nutrients and antioxidants. You’ll get a good dose of folate, Vitamins A, C, E and K.

Asparagus is a superfood that is super easy to prepare. Simply rinse and pat dry. Snap off the bottom end of the asparagus and you’re ready to go. To do this, hold asparagus at the bottom end firmly and bend it to where the hard part of asparagus meets the softer part. The asparagus will naturally snap so you can use the top end. The easiest way to cook asparagus is to blanch it. Pop the asparagus spears in a pot of boiling water, remove after 3mins and place in ice water to cool. You can also steam, bake, pan-roast, and boil asparagus.

Tip: You don’t want to overcook asparagus as it goes soggy.


3. Strawberries

Cheers all round when it’s Spring and strawberries are in abundance! Strawberries are a favourite for all the family and a superfood you are sure to love. Low in calories, high in nutrients, strawberries also have a high-water content. Additionally, strawberries are a fantastic source of Vitamin C. What’s not to love about strawberries?

Strawberries can be eaten on their own, in smoothies, fruit salads and even in your regular salads. Simply wash, remove the leaves and eat!


4. Fennel

The first time you eat fennel you might get a surprise. It looks like one of your regular greens, yet it tastes like licorice! Known for its anti-inflammatory properties, fennel is high in fibre, potassium and Vitamin C. The antioxidant properties of fennel mean it’s a great addition to your diet.

Fennel is crunchy and you can eat all parts of the fennel including the bulb, leaves and seeds. You find the seeds as a spice, dried and added to dishes for extra flavour. Fresh fennel can be thinly sliced and can be eaten raw, sautéed or roasted with vegetables.

Try a simple salad of sliced fennel and orange. Super basic and the combination of the two flavours is delicious that gives you a nutrition boost!


5. Green Peas

Not only do green peas taste good, they are also a superfood that is a favourite in Spring. High in potassium, dietary fibre and protein, green peas are packed full of Vitamin C. You’ll also get a healthy serve of Vitamins A and K along with magnesium.

A popular superfood, green peas are easy to add to your meals and can be eaten raw or cooked by steaming or boiling. A great addition to your meals and super versatile.


How to Keep Your Fruit & Vegetables Fresher for Longer

Keeping your fruit and vegetables fresh can be a challenge if you’re not sure of the best ways to keep them at their best. At Beko, we understand this is important when you are looking at which fridge will deliver you the best for your food.

Beko’s Active Fresh Blue Light™ is found in the crisper where it helps your fruit and veg continue to pseudo-photosynthesise in the fridge. It’s considered the protector of vitamins and nutrients! A greenhouse in your fridge. The beauty is your fruit and vegetables are up to 30%* better preserved with Beko’s Active Fresh Blue Light™.

With all these handy tips around superfoods, you’re on your way to getting your daily serve of fresh fruit and vegetables and a healthier lifestyle.


Find out more about Beko fridges here: https://www.beko.com.au/smart-refrigerators-technology

* Tested by FRPERC and TÜBİTAK (compared to standard crisper for tomatoes, red and green pepper)

Fruit, Vegetable and Diet Score Report by the CSIRO: https://www.csiro.au/en/News/News-releases/2017/Diets-Lacking-in-Fruit-and-Vegetables