Meet the super (food) stars

These days, they’re much sought after  more than ever before. They’re so full of life they can light up a room. They may come with a steep price tag, but they’re worth it. Of course, they’re the much-talked-about super (food) stars now shining in supermarkets and health stores near you.

If you haven’t heard of them, super- foods are described as foods that have health-promoting, life-prolonging benefits that go way beyond simple nutrition. They’re defined as nutrient powerhouses that pack loads of antioxidants, polyphenols, vitamins and minerals that may lower the risk of chronic illness and add years to one’s life (or is it life to one’s years?).

Sugarleaf Makati’s vibrant tandem of Angelo Songco, a passionate health advocate, and Gina Salting Yambot thoughtfully came up with their list of super (food) stars Now, meet and get to know your super (food) stars:

• Maca powder. From the formidable Andes mountain ranges of Peru comes this wonder powder that offers hormone-balancing benefits (read: helps with menstrual problems and male virility issues). Or ...

• Raw cacao. An energy booster for athletes.  Take a nib or two before or after working out and see the amazing effects.  If you find it a tad bitter, mix it up with a banana, ice, and some milk and honey for a refreshingly great smoothie.

• Flax and chia. Need to fiber up? Flax and chia not only provide the roughage you need for good digestion, but also pack tons of quality protein, omega fatty acids, and calcium (just a wee bit of it).  Gingerly toss ’em into your smoothie or salads — and your salad days have only just begun.

• Kale. It’s nutrition to the max, despite those unsavory comments on social media. The truth is, kale is brimming with vitamins, minerals,  and fiber.  And the good news is kale is now grown locally, bringing its price down and freshness factor up!

• Malunggay, spinach, and other dark green leafy vegetables. No kale? No problem! For we have our very own malunggay which boasts a thousand-and-one health and medicinal benefits. According to Senator Loren Legarda, an avid malunggay advocate, it’s got provitamin A, vitamins B and C, and amino acids. Eaten like spinach or to make soups and salads, the lowly malunggay has found its way into many a Filipino home. Take a long bow, malunggay!

• Spirulina or chlorella. If you’re not much of a veggie eater, consuming a small amount of spirulina or chlorella (taken either as a food supplement or a power powder you can mix into buko juice or a smoothie) is like eating a fair amount of veggies.  It helps detoxify the body or eliminate heavy metals like mercury.

• Virgin coconut oil. Use VCO for your salads or as a supplement, coconut oil for cooking, as well as buko meat and gata.  A friendly warning: Being a fat, which translates into calories, consume coconut oil in moderation.

• Avocado. Another good fat source, avocado is loaded with 20 vitamins nd minerals as well as phytonutrients.

• Local nuts and seeds such as pili, cashew, sunflower seeds. They contain lots of protein and fiber, with varying levels of vitamins and minerals.  But if possible, go for the unsalted and raw variety.  Or make your own trail mix by combining different kinds of nuts with dried unsweetened fruit for a power snack.

• Stevia. Steer clear of refined white sugar and artificial sweeteners and go for this herb that’s already grown locally. It’s got remarkable sweetening properties (but with a slight bitter aftertaste for some), and you can crush its leaves into drinks or use it as powder in dessert recipes.  With its zero-glycemic index (doesn’t elevate blood sugar levels), it’s suitable for diabetics.

• Yacon extract. Another zero-glycemic sweetener, it has a molasses flavor, which makes it ideal for a healthy food for the gods recipe.

• Coconut sugar and coconut syrup. They’re the more versatile of the natural sweeteners.  Use them like sugar or honey for a healthier, low-glycemic dish.  Just don’t mind the slight taste of coconut that lingers in your mouth.  It also tends to color the product darker than usual.

• Honey. The raw local wild honey is the best; no need to get the expensive imported kind.  It’s got more nutrition than sugar. But do not heat or cook honey as much as possible.

• Salmon.  Preferably the kind caught from the ocean, salmon contains omega-3 fatty acids, vitamins A and B complex.  Canned is okay, but stay away from the farm-raised.  A good affordable alternative (though it has much less omega-3) is our ocean-sea farm-raised bangus (milkfish).

 • Organic free-range eggs. Though more expensive than commercial eggs, these are proven to have less cholesterol and more beneficial nutrients such as lutein, which is good for the eyes.

• Bee pollen and bee propolis. They contain anti-bacterial properties and compounds, which help lower blood pressure, prevent bone diseases and certain cancers, and even alleviate allergic reactions.

• The probiotic power trio: Greek yogurt, kefir and kombucha. They’re good for the gut. Greek yoghurt has way more protein and less of the fat.  Raw-milk based kefir and black tea-based komucha, though on the sour side, have many, many more species of beneficial bacteria. Use Greek yoghurt and kefir in place of sour cream.  Just don’t heat them as it’ll kill the good bacteria.

• Sorghum grains. Use sorghum instead of the very expensive quinoa — it’s got a lot of protein and fiber, and is naturally gluten-free.  But you  cook it much longer than quinoa, which only takes minutes.  It’s a good substitute for high-glycemic rice and can help  diabetics control their sugar levels. Other imported exotic grains include amaranth and buckwheat, which are popular among raw foodies.

• Dark-colored berries.  Can’t afford the imported acai from Brazil or blueberries from Australia? Surprise! Surprise! Mulberries and wild organic blueberries are now grown in the highlands of Antipolo and Benguet.  Together with the lowly duhat and bignay, these fruits contain the much-touted antioxidants known for their cancer-fighting properties.

• Mangosteen, durian and guyabano. These local fruits boast higher-than-normal levels of vitamins and minerals.

• The real green tea. That is, not the fake colored and flavored kind. It has been widely used in Asia to fight cancer and prevent heart disease due to its different antioxidants and phytochemicals that slow abnormal cell growth.

• Red wine (consumed in moderation). The intoxicating good news is that Filipinos have been making wine from coconut, roselle (a flower), bignay, and many other fruits.  The fermentation of the fruits and flowers produces compounds which may help decrease the incidence of heart disease, stroke, and diabetes.  But again, consume in moderation!

• Aloe vera. But make sure you get the edible variety; it’s very good for hydration as well as for digestive problems, such GERD (gastroesophageal reflux disease).  Note: Consume a little amount first as some have an allergic reaction to it.

• Ginger and turmeric. They possess anti-inflammatory properties that can help in joint pains from arthritis.

• Antrodia cinnamomea. This rare medicinal mushroom promotes liver health and helps fight cancer. It is used as a component of food supplements and added to healthy coffee mixes.

Angelo stresses, “Our healthy organic and natural resto store in Makati (Facebook and Instagram Sugarleaf Makati and website www.sugarleaf.ph) believes that local is better for several reasons: Food grown in the immediate environment is supposedly more nutritiously appropriate for consumers living in that area; ingredients are sourced from local farmers, thus helping the community; and going local is also more environment-friendly.  It also keeps food cost lower.” 

He quickly adds, “Don’t forget to look for organic as superfoods, mostly plant-based, can also be cultivated with the use of chemicals or fertilizers, which defeat the purpose of it being a superfood.”

Sugarleaf Makati is going back to doing what it does best: organizing a raw food workshop.  This time, Sugarleaf is bringing raw yogini, UP-educated and Bali-certified Sonia Astudillo who will give a fresh take on raw food preparation in her signature style, using easy-to-source ingredients and, of course, superfoods!  It’s set for the last quarter of 2015 and first quarter of 2016 (for details, visit Sugarleaf Makati’s website and social media).

Now you know what makes these super (food) stars shine brighter than the rest in our nutrition constellation!