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One of the most helpful developments in the world of health in the past few decades has been an increased awareness of superfoods and how they improve health and reduce the possibility of disease. They do everything from improving circulation to increasing energy to lowering bad cholesterol.

Of course, all dark leafy greens are superfoods, but when it comes to superfoods kale is king. Its benefits include helping improve vision, it is an anti-inflammatory
wonder with omega 3 fatty acids and vitamin K and can help prevent cancer. These are only 3 of kale’s super benefits. Add to that its ability to grow abundantly and we can see why kale is number one.

Kale, Beans, & Berries


  • Make a smoothie
  • Dry it out and eat as chips
  • Throw it into a soup
  • Preserve and freeze it for the winter months
  • Put it in a burger or on a sandwich


Beans are the new meat. A great source of protein, and nutrients found in meat, fish and poultry. They are also a good source of fibre and minerals. The variety of beans available is impressive. From black to brown to lima beans, and of course, eating beans as a source of protein is very good for the health of the planet.

  • Mix in a salad, add chickpeas, black beans, or bush beans
  • Prepare soups, stews and casseroles that feature legumes
  • Snack on a handful of soy nuts rather than on chips or crackers
  • Use pureed beans as the basis for dips and spreads
  • Chilli party anyone?


So good for your heart. Particularly blueberries and strawberries. Packed with anthocyanin which is believed to lower blood pressure and protect blood vessels. Eat 3 times a week for maximum benefit. Fresh is best. Visit local farms/growers if you can. Go out with friends and pick a bunch.

  • Great with porridge or yogurt for breakfast
  • Awesome in muffins and other baked goods
  • Smoothies. Berries add that special flavour to these mixes
  • On top of whole wheat pancakes/waffles
  • In a salad to add extra zing

Earlier we mentioned kale. But there are a number of other dark leafy greens that you should consider. Spinach. Broccoli. Lettuce (not iceberg or romaine). Bak Choy added to miso soup is one of our faves. If you have a favourite superfood or recipe please send it to our Zen of food at [email protected] We’ll be happy to share your tips and suggestions. ◆

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