The Top 10 Foods for Optimal Health

So in no particular order, and being as varied as possible, here they are:

1. Fish
Fish is a huge category, and one in which there is so much room to be creative. Fish is high in protein, omega 3 fatty acids, and flavour. Try to avoid fish high in mercury, such as butterfish and bluefin tuna. Be mindful too of how you cook your fish. Hake is delicious and healthy grilled, but deep fried in beer batter isn’t the best choice when counting calories. The same goes for prawns and pretty much all else. And who can turn down a prawn braai?

2. Dark Green Vegetables
Many of us flinch at the thought, but remember the days of the past are just that, they are past. You can create epicly tasty vegetables with ease. Broccoli, peppers, brussel sprouts and leafy greens like kale and spinach might sound like torture to some, but prepared right, and your whole opinion will change in just one bite. Full of iron, high in vitamins, minerals, and fibre, you’ll feel noticeably better, and your gut health will be on top form.

3. Peanut Butter
Peanut butter is packed full of protein, good sugars, and just tastes great. One of the main fats in peanut butter is oleic acid, which helps in keeping down cholesterol levels. It’s also high in natural magnesium, which is essential to muscle building and overall health. It’s a great source of vitamin E, vitamin B3, vitamin B6, folate and carbohydrates, and almost feels like cheating! It’s also really good for dogs, but be careful, if it’s a ‘sugar free’ brand, it may contain Xylitol which is deadly to dogs.

4. Oats
One of the best breakfasts you can have is oats. No matter your fitness regime, be it bodybuilding or weight loss, endurance running or swimming, oats is for breakfast. Oats lower blood sugar levels, and have a reduced risk of heart disease. They are one of the few foods known to reduce cholesterol levels. They’re gluten free, and contain vital vitamins, minerals, fibre, and antioxidants.

5. Mangos
One of the tastiest and most versatile fruits out there, mangos can be eaten at any time, and in so many ways. Packed full of fibre and vitamins, they also offer both anti-inflammatory and antioxidant properties to the digestive system. Mangos can be had as they are, mixed into salads, made with dinner, the options are endless. Something that tastes this good should be bad for you right? Not at all, mangos are incredibly good for you.

6. Chicken
Chicken is currently the most consumed meat worldwide. This is another food, like fish, that depends on how you cook it. Packed full of protein as we know, chicken is also high in Vitamin B12, zinc and iron. Chicken also contains the amino acid tryptophan, which has been linked to higher levels of serotonin (the “feel good” hormone) in our brains. Just don’t go running off to grab a family bucket of buffalo wings, the cut of meat and how it’s served is the key.

7. Yoghurt
Another great breakfast food, yoghurt is high in protein, calcium, vitamins, and live culture, or probiotics. Some types of probiotics found in yoghourts, such as Bifidobacteria and Lactobacillus, have been shown to lessen the uncomfortable symptoms of irritable bowel syndrome too. Yoghurt is also packed full of calcium, great for strong bones and teeth. Why not throw some mango into your morning bowl too?

8. Sirloin Steaks
Sirloin steak is lean, meaning minimal fat, and of course an amazing source of protein. Don’t add sirloin to your daily diet however, as too much could be harmful. Sirloin does however contain all the essential amino acids, which makes it a complete protein. Sirloin steak also has a satiating effect, meaning you will feel fuller for longer, which helps hugely if you are looking to tone up, or even lose weight.

9. Bananas
Bananas are an amazing source of potassium and fructose, which is a healthy and natural form of sugar. They’re also high in vitamin B6 and fibre, and of course convenient and portable. Pectin is also plentiful in bananas, pectin serves to keep you regular and your bowels healthy. Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit.

10. Sweet Potatoes
If you’re a lover of potatoes but are looking for a healthier option, sweet potatoes are unmatched. They can be cooked in many ways too; mashed, grilled, or even as oven baked chips. They’re high in fibre and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain.

An honourable mention must go to dark chocolate. Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants. And it just tastes so good!

There are so many foods we have left off the list here, but follow along on our recipe page where we share recipes and food advice, and will keep your eating habits fun, fresh and far from boring.

Body20 is an all-encompassing, holistic approach to physical, and mental well-being. The mind & body are an ecosystem, and we understand the value of taking care of it all.

Baby Marrow Mushroom Alfredo

Ingredients

• 4 large baby marrows
• 1 tablespoon of organic coconut oil
• 2 garlic cloves crushed
• 400g mushrooms sliced
• 125ml coconut cream
• Handful of thyme leaves
• Salt and ground pepper
• Grated parmesan to serve- optional (skip if you are Vegan)

Instructions

1. To make the pasta leave the skin on of the baby marrow (courgettes) using a peeler and make noodle-like strips or you can buy it from Woolworths.

2. Melt the coconut oil in frying pan add the garlic and cook gently until soft • Add the mushrooms, coconut cream, thyme and sauté until the mushrooms are golden and cooked.

3. Add the baby marrow pasta and toss it through the mushroom sauce.

4. Season with salt, pepper, and sprinkle of parmesan if desired.

Alternatives to dish: you can add chicken breast and poached or fried egg if you want.

Serves 4

Recipe by: Jessica Sepel

Baked Egg in Avocado

Ingredients

• Avocado
• 2 Eggs
• Sea Salt & Pepper
• Seasoning, optional

Instructions

1. Cut avocado in half, remove pit. If necessary, scoop out some avocado to make room for egg.

2. Crack eggs into a bowl. Place yolk and some egg white (with a spoon) into the avocado’s hole.

3. Bake in oven on 210 Degrees Celsius 13-15 minutes.

Serves 1, 5 Minutes preparation

Breakfast Brownies

Ingredients

• 115 g walnuts
• 2 heaped tablespoons raw cacao powder
• 175g dates, pitted and chopped
• A pinch of Celtic sea salt
• ½ teaspoon ground cinnamon
• 15g rice puffs or quinoa puffs
• 1 tablespoon virgin organic coconut oil
• 2 tablespoons ground flaxseed
• 3-4 tablespoons filtered water

Topping (optional)

• 2 tablespoons almond butter
• 1 tablespoon raw cacao powder
• Ground cinnamon, for dusting

Instructions

1. Place the walnuts, cacao powder, dates, salt, cinnamon, rice or quinoa puffs, coconut oil and flaxseed in a food processor.

2. Add 3 tablespoons of the water and blend until the mixture is moist and chunky, but not running. Add more water if needed.

3. Line a 20cm square baking tin with baking paper, then press the mixture firmly and evenly into the tin.

4. If you are adding the topping, spread the almond butter over the brownie mixture and sprinkle with the cacao powder and cinnamon.

Cover and refrigerate for at least 30 minutes.

Remove from the fridge and cut the brownie into eight even bars.

Servings: 8 large brownies

Grilled Chicken with Roasted Baby Marrow and Salad

Ingredients

• 4 bone less skinless chicken breasts
• 1 teaspoon garlic power
• 1 tablespoon xylitol
• 1 tablespoon pepper
• 1 tablespoon salt
• 2 tablespoons lemon juice
• 2 tablespoons Dijon mustard
• 2 tablespoons Italian herbs
• 3 tablespoons Worcestershire sauce
• ¼ cup red wine vinegar
• 1/3 cup olive oil

Instructions

Toss all ingredients in bag.

Add the chicken to the Marinate and marinate for 30 minutes up to 4 hours.

Preheat the grill to medium heat or a pan with an olive oil in the pan.

Place the chicken on the grill or in the pan and grill for 7-8 minutes, flip over and cook additional 8 minutes.

Let is rest for 3-5 minutes before slicing.

Grilled Chicken with Roasted Baby Marrows

Ingredients

• 2 medium baby marrow
• 2 tablespoons olive oil
• ½ teaspoon garlic powder
• Juice of 1 lemon
• Seasoning salt and pepper

Instructions

Cut baby marrow in slices.

Add olive oil, garlic, lemon, salt, and pepper to a bag.

Toss the baby marrow in the bag and mix well.

Grill on grill for 3-5 minutes or pan fry.

Salad

For a base use coriander, rocket (helps with digestion) lettuce.

Add Rosa tomatoes, sliced cucumber, sliced apple, sliced carrot, optional to add avocado.

Mix lemon juice 2 tablespoons with 1 teaspoon of xylitol, salt and pepper pour over salad.

Serving size for protein- as big as hand palm
Salad and vegetables: 2 hands

Fillet Steak with Rocket Salad and Walnuts

Ingredients

• 180g fillet steak
• 2 cups rocket
• ½ avocado sliced
• ¼ cup walnuts chopped roughly

Instructions

1. Preheat grill at 9-10.

2. For medium cook for 5 minutes on each side.

3. Add 1 minute for well don or minus 1 for rare.

4. Allow to cool then slice.

5. Wash rocket, slice avocado and roughly chop walnuts. Pop in your lunchbox and store in the fridge.

Lunch Bowls

Few easy steps to make a healthy lunch bowl.

1. Plan your bowl by choosing a whole grain, vegetable, protein, fat.

2. Lay down first whole grain example: ½ cup cooked quinoa, brown rice, bulgur, barley.

3. Add veggies.

1 cup of vegetables or 2 cups of leafy greens- can be raw, sauté, roast of grilled.

• Dark Leafy Greens- Kale or Spinach
• Asparagus
• Cherry Tomatoes
• Egg plant
• Cucumber
• Onion
• Zucchini
• Shredded Cabbage
• Cauliflower
• Broccoli
• Cauliflower
• Sweet Potato
• Beets
• Squash
• Carrots

4. Add protein of lean cooked 90g chicken, beef, beans, tuna, tofu.

5. Sauce of 2-4 tablespoons of pesto, hummus, salsa, vinaigrette, smart carb sauces.

6. Optional to add Fat ¼ avocado, olives, pumpkin seeds, crumbled feta.

7. Garnish with fresh herbs like coriander, chives, lime wedges (make it beautiful).

Examples of Lunch Bowls

Pesto Chicken Bowl with Broccoli and Pumpkin Seeds

1. Marinate chicken breast 100g in pesto (Ina Paarman or Woolworths) then grill or bake the chicken until cooked through.

2. Sauté broccoli florets in garlic and olive oil..

3. Use ½ cup of brown rice as base (optional).

4. Combine in bowl shredded chicken, broccoli, ¼ avocado, pumpkin seeds, handful of rocket leaves.

Brown Rice Bowl with sesame Salmon, Aubergine, and Tamari (Can use Soy Sauce)

1. Coat Salmon fillet with Tamari and sesame seeds and place on baking tray.

2. Add sliced aubergine (1 medium) to a second baking tray and salt the slices and drizzle with olive oil.

3. Bake the Salmon and Aubergine 200 degrees Celsius till tender.

4. Combine the Salmon, Aubergine, and 70 g brown rice and drizzle with peanut sesame dressing (see recipe).

5. Top with fresh coriander and chives.

Peanut Sesame Dressing

• 75 ml white vinegar
• 2 table tamari/ soy
• 1 teaspoon chilli flakes
• Pinch ground ginger
• 2 table sesame oil
• 2 table peanut butter
• 1 table honey or stevia

Mix all ingredients together and store in fridge for up to 5 days and use over the lunch bowl.

Lunch Box Ideas

Protein – ¼ of Lunch Box

• Blocks of cheese – gouda, cheddar or mozzarella
• Cottage cheese dip sauce
• Hummus
• Tuna salad
• Fish cake or mini fish balls
• Meat balls
• Cold meats
• Meat and vegetable sosatie
• Biltong or dry wors
• Pieces of boerewors
• Chicken drumstick or meat removed from the bone
• Boiled eggs, egg muffin or frittata
• Yogurt
• Peanut or nut butter

Slow releasing starches – ¼ of lunch box

• Provita, Ryvita or rye bread
• Seeded bread
• Low GI bread
• Vegetable muffin
• Cooked grains such as rice, quinoa, millet, coucous, pasta (salad)
• Baked bean salad
• Corn rice
• Starchy vegetables such as butternut, sweet potato (slices or oven roasted blocks)
• Peas salad (add extra veggies to the peas, you can also add some feta cheese)
• Oven roasted beetroot blocks
• Whole grain pita with protein filling
• Oven roasted or baked baby potatoes with skin, add some herbs

Healthy Fats/Oils

• Nuts or seeds (seed bar)
• Peanuts
• Canola / olive oil based mayo or salad dressing
• Avocado
• Olives
• Hummus

Fruit and Vegetables

Choose at least two different colours – make out half of the lunch box.

• Broccoli (blanched – smaller florets)
• Gherkins
• Cucumber
• Babay marrow
• Lettuce
• Sugar snap pea
• Green beans
• Peas
• Asparagus
• Green Pepper
• Green melon
• Kiwi fruit
• Green grapes
• Figs
• Cherrie tomatoes
• Red peppers
• Tomato slices
• Beetroot
• Strawberries
• Plums
• Guava
• Red or purple grapes
• Cherries
• Rasberries/mulberries or blue berries
• Grape fruit
• Water melon
• Carrots
• Small corn
• Yellow peppers
• Melon
• Peaches
• Pineapple
• Mango
• Apricots
• Banana
• Orange or Naartjie
• Paw paw
• Dried fruit or canned fruit (just be careful of the sugar content)
• Mushrooms
• Canned Asparagus
• Apple
• Litchis
• Pear
• Coleslaw
• Vegetable sosaties
• Mixed salad (greek salad)
• Fruit kebab
• Fruit salad

One Pan Lemon Herb Salmon and Zucchini

Ingredients

• 4 zucchini, chopped
• 2 tablespoons olive oil
• Kosher salt and freshly ground black pepper, to taste

For the Salmon

• 2 tablespoons brown sugar, packed
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 1/2 teaspoon dried dill
• 1/2 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried rosemary
• Kosher salt and freshly ground black pepper, to taste
• 4 (5-ounce) salmon fillets
• 2 tablespoons chopped fresh parsley leaves

Instructions

1. Preheat oven to 200 degrees C. Lightly oil a baking sheet or coat with nonstick spray.

2. In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.

3. Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.

4. Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.* Serve immediately, garnished with parsley, if desired.

Green Goddess Quinoa Summer Salad

Ingredients

• 2 cups cooked quinoa
• 2 cups halved cherry tomatoes
• 2 cups spinach leaves
• 1/2 cup (or more, to taste) Avocado Cilantro Dressing

Add-Ins

• Fresh Mozzarella cheese, cut into bite-sized pieces
• a few handfuls of crushed almonds or other nuts
• Grilled veggies like asparagus or zucchini
• Grilled chicken or other protein

Instructions

1. Cook the quinoa in advance if you can – it tastes best when it’s had a few hours to cool.

2. Toss all ingredients together to combine! If the Magic Green Sauce is too thick to toss together with the other ingredients, just add a little water or oil to the bowl and it should toss together smoothly.

Green Goddess Quinoa Summer Salad

Ingredients

• Half an Avocado
• 1/4 cup plain yogurt
• 1/2 cup water (more as needed to adjust consistency)
• 1 cup cilantro leaves and stems
• 1 small clove of garlic
• 1/2 teaspoon salt
• a squeeze of lime juice

Instructions

Pulse all ingredients in a food processor or blender until smooth. Voila!

Servings: 6
Author: Pinch of Yum
Prep Time: 3 mins
Cook Time: 2 mins
Total Time: 5 minutes
Yields: about 3/4 cups of dressing