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10 Incredible Superfoods You Need in Your Pantry

Shirani ShanghaiWOWeng 2018-11-30

Are you ready to be a grown-up and stock your pantry with more than just beer and chips? It’s time to go the extra mile and keep some superfoods handy! While there’s no scientific definition of what a ‘superfood’ is, it’s generally accepted as foods that contain high levels of vitamins, minerals and antioxidants (substances that shield our bodies from cell damage and help prevent diseases). Not only are they beneficial to your health, but they might also help you save money in the long run as you will gradually ditch fast food, bad habits (and ideally) trips to the doctors given they make you feel super! Here’s our list of 10 ‘starter’ suggestions that you can find in Shanghai.


1. Goji berries



Known in China as the “wolfberry fruit,” Goji berries have been used in traditional Chinese medicine (TCM) since 200 B.C. Their benefits were mentioned in “Shen Nong Ben Cao Jing,” an ancient book detailing the medicinal and agricultural knowledge of the mythical Chinese emperor Shen Nong, and are super for: generating general feelings of well-being, improving neurologic/psychologic traits, supporting better gastrointestinal health and bowel functions, helping to build stronger musculoskeletal systems, and improving cardiovascular health.


How to use: Sprinkle over cereal, add to a trail mix for snacks, put into smoothies, or brew in a soup or tea if you want to go traditional.


Available at: Chinese supermarkets and TCM halls. Dried Goji berries are available from online grocer Kate & Kimi (www.kateandkimi.com).


2. Cacao Powder



Think there’s no guilt-free thing in the world with decadent chocolate taste? Introducing cacao, which contains flavonoids, atype of antioxidant at 40 times higher than blueberries. With fewer than 15 calories per tablespoon and containing almost no fat, it provides that strong chocolate flavor for addicts without the guilt. It is super for: helping lower blood pressure and improving blood flow to the brain and heart; it’s a good source of iron, high in calcium, and is a natural mood elevator as well as anti-depressant. 


Make sure to read the label though, because if you see “alkalized cocoa”, that means the powder has been processed and up to 90% of the antioxidants are gone. Some studies show that when mixed with dairy products (e.g. cow’s milk), this inhibits the absorption of nutrients. If you are mixing it up, I recommend you use a plant- or nut-basedmilk!


How to Use: With powder - bake brownies, whizz into smoothies, or make a hot chocolate with plant or nut-based milk. Mix nibs into a trail mix and munch!


Available at: Nibs and powder are available on Taobao (www.taobao.com) and iHerb (www.iherb.com delivers to China). The powder is also available on Kate & Kimi (www.kateandkimi.com).


3. Seaweed



Unlike land-grown vegetables, sea-grown vegetables are packed with omega-3 fatty acids which may prevent sudden heart attacks and strokes. Seaweed is also full of important minerals like the bone-friendly calcium and magnesium as well as iron, potassium, iodine, and zinc.


How to use: An easy way to incorporate it into your diet isto simply snack on it (but beware, some snack packs have added-artificial flavorings or preservatives). You can also use sheets of nori (the type used for sushi) to make sushi or a mini wrap for lunch (layer cooked brown rice and sliced vegetables, then roll it all together). Beyond nori, you can experiment with dulse, arame, hijiki, wakame, and kombu - putting them into soups or sprinkling onto salads too.


Available at: Japanese supermarkets (Takashimaya, Isetan), City Super, City Shop and Ole supermarkets, Taobao (www.taobao.com), Nori seaweed paper is available online at Epermarket (www.epermarket.com) and Hijiki is available at Kate and Kimi (www.kateandkimi.com).


4. Chia Seeds



Native to Mexico, these nutrient-rich seeds have become all the rage among superfood seekers. They are super for: having much more omega-3 fatty acids than salmon, fiber, and calcium. They’ve been hailed as an ideal superfood for endurance athletes because of their ability to help with hydration as these seeds absorb up to 27 times their weight in water. They are high-quality protein with fiber in them.


How to Use: Soak in juice or water then drink, sprinkle onto cereal or salads or make jelly!


Available at: Taobao (www.taobao.com), Yihaodian (www.yhd.com), online supermarkets Fields (www.fieldschina.com), Epermarket (www.epermarket.com) and Kate & Kimi (www.kateandkimi.com), iHerb (www.iherb.com).


5. Black Garlic



Black garlic has long been praised for its health benefits, but it only became widely available in Western markets just a few years ago with chefs now going crazy over it as a gourmet ingredient. The black bulb is created by fermenting raw garlic through prolonged exposure to heat and humidity to give it a sweet, mellow flavor and an inky hue. It is super for: sulfuric compounds that provide garlic with its heart-healthy and anti cancer benefits. The fermented cloves are a great source of important probiotics.


How to use: Use the cloves as you would normally use roasted garlic; purée them with oil, then smear the paste on crostini, incorporate it into dressings, or rub it on chicken or fish before roasting. You can use the powdered form to sprinkle onto anything that needs more flavor, earthiness or depth. Alternatively, just take the supplements!


Available at: Online supermarkets Fields (www.fieldschina.com) and Kate & Kimi (www.kateandkimi.com) and Taobao. The supplements are also available on Taobao.


6. Almonds



These oval-shaped nuts have long been known for their health benefits. They are super for: being the key to getting more calcium into diets (especially for those that are dairy intolerant or dairy-free for lifestyle choices), being packed with vitamin E, with one serving providing 15% of the RDA for vitamin E and protein.


How to Use: Eat raw, salted or toasted as snacks, put into salads, or use in baking.


Available at: Taobao (www.taobao.com), Yihaodian (www.yhd.com), online supermarkets Fields (www.fieldschina.com), Epermarket (www.epermarket.com) and Kate & Kimi (www.kateandkimi.com).


7. Turmeric



Wanna spice things up a bit? While you may have already heard of turmeric, little known are its healing properties. Indeed, turmeric is super for: being anti-inflammatory, anti-fungal and anti-bacterial, even out performing prescription medications at times.


How to use: Add a 1-inch piece of turmeric root to smoothies or juices. Use freshly-grated roots in marinades for chicken, fish and beef, or stir into salad dressings. Intensify the flavor and color of pumpkin pie, pumpkin muffins or a pumpkin loaf, add 1-2 teaspoons of freshly grated turmeric to your stir-fry, or take supplements!


Available at: Taobao (www.taobao.com), fresh is available at Fields (www.fieldschina.com) and fresh and ground (powder) are both available at Kate & Kimi (www.kateandkimi.com) and Epermarket (www.epermarket.com).


8. Cinnamon



Another familiar ingredient most people might already have, but did you know that its benefits include: suppressing and fighting urinary tract infections, soothing for the stomach, improving brain function, lowering LDL (bad) cholesterol and promoting healthy glucose metabolism? It also has a variety of medicinal purposes such as helping with respiratory illnesses.


How to Use: You can use cinnamon to flavor sweet dishes such as carrot cakes, but cinnamon can also enhance the taste of savory dishes if you sprinkle a little onto fish for example, or lasagna’s. Add to hot water to make a potent but delicious tea!


Available at: Most supermarkets, both physical and online.


9. Flaxseeds



As another affordable and common place seed, flax is the seed of a flowering plant native to the “fertile crescent” of the eastern Mediterranean. Often prepared as an oil (cold pressed), a meal (ground) or just plain seeds, it’s important to crush them before eating them as the whole seeds will sneak through undigested. Using them in ground form or the oil is most practical. 


Flaxseed oil has gained popularity recently for its ability to manage cholesterol levels, and is super for: helping to regulate our omega-3 to omega-6 ratio, managing diabetes, cancer, heart disease and inflammation. It’s also great for skin and hair containing a high level of vitamins and minerals. Get cooking with it now!


How to Use: Add 1-3 tablespoons of ground flaxseed to a morning smoothie or bake into muffins, cookies and breads. Mix with water to use as an egg substitute in vegetarian and vegan recipes. Use the oil for salad dressings and cooking!


Available at: The supplements, seeds and oils are available on Taobao (www.taobao.com) and Yihaodian (www.yhd.com), the oils are available at Fields (www.fieldschina.com), and Epermarket (www.epermarket.com).  


10. Dried Blueberries



Blueberries are a well-known source of fiber as well as vitamins A and C, and are low in saturated fat, cholesterol and sodium. They are also a good source of antioxidants and can be eaten raw, cooked with other foods, or dried for use in tea. No matter what form of blueberries you take in your diet, their many vitamins and nutrients are good for your skin. The benefit of keeping dried ones in your pantry is that they can also be rehydrated: just add 1 cup of blueberries and 1 cup of water to a bowl. Mix well, cover the blueberries and refrigerate them overnight. Easy-peasy.


How to Use: Munch on them as snacks, add to a trail mix, or conveniently use in recipes that normally cause blueberries to bleed or break. Brew in teas for added flavor!


Available at: Taobao (www.taobao.com), Fields (www.fieldschina.com) and Kate & Kimi (www.kateandkimi.com). The latter also carries blueberry crisps.


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