Superfoods to Have in Your Restaurant Menu

Berries are a rich source of antioxidants, fibre, vitamins, and minerals that provide numerous health benefits.

These berries boast the following benefits:

• Blueberries: Blueberries contain high levels of vitamin C, fibre, and other essential nutrients. They have been shown to improve heart health and reduce the risk of certain types of cancer and diabetes.
• Goji berries: Goji berries are a small, red berry that are native to China and are commonly used in traditional medicine. They are rich in vitamin A and C, iron, and antioxidants that have shown to treat common health problems like diabetes, high blood pressure, and age-related eye problems.
• Raspberries: Raspberries are high in vitamin C and E, antioxidants, and fibre. They are proven to lower blood pressure and help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin. Raspberries also help to regulate blood sugar.

How to incorporate berries in your menu:

• Add berries to muffins and combine them with macadamia nuts, a drizzle of honey, and a pinch of coconut
• Use in a barbeque sauce for a sweet, tangy twist
• Make a vinaigrette and drizzle over a spinach or rocket salad, topped with crumbled feta and almonds

Not only are nuts a wonderful snack, but they are also a great source of protein and heart-healthy goodness such as unsaturated fats.

These 3 nuts contain the highest profile of energy/unsaturated fats:

• Almonds: Almonds are packed with several essential nutrients such as protein, fibre, and vitamin E. Because of its high levels of healthy unsaturated fats, eating almonds regularly may boost your heart and gut health.
• Walnuts: Walnuts have an impressive nutrient profile as they are an excellent source of copper — a mineral that helps your body make enzymes for energy and neurotransmitters. Walnuts can help improve heart and gut health
• Macadamia Nuts: Macadamia nuts are loaded with healthy unsaturated fats, protein, and fibre, yet low in carbs and sugar. They can help reduce the risk of heart disease, inflammation, and aid in weight loss.

How to incorporate nuts in your menu

• Swap salted and sweetened nuts for roasted nuts
• Toss them with salads or couscous for that added crunch and texture
• sprinkle sliced almonds and cashews over broccoli or any vegetable stir-fry

Yoghurt is a nutrition powerhouse that’s packed with an irresistible trifecta of protein, calcium, and gut-friendly probiotics.

One type of yoghurt that is particularly high in these nutrients is Greek yoghurt.

Greek yoghurt is strained to remove much of the whey, resulting in a thicker and creamier texture compared to regular yoghurt. It also packs a healthier punch with fewer carbs and more protein than traditional yoghurt.

Greek yoghurt has been scientifically proven to supercharge digestion, improve heart health, bolster your immune system, and promote weight management.

How to incorporate yoghurt in your menu:

• Serve yoghurt at breakfast with fruits and cereals that are low in processed sugars and rich in nutrients
• Use it in dressings, soups, and dips
• Make smoothies and popsicles using yoghurt, and infuse them with berries
• Offer it as an alternative to ice-cream for dessert
• Add this superfood as a marinade for selected dishes, with a touch of turmeric for colour

For more menu ideas, try this delicious Indian Butter Chicken recipe that uses yogurt to enhance its creamy flavour!

Tamarind, a staple ingredient in many Asian cuisines, provides a treasure trove of health benefits. This sweet and tangy fruit is not only packed with flavour but also with vitamins and minerals.

Here are some of the key health benefits of tamarind:

• Rich in Antioxidants: Tamarind is abundant in antioxidants, which help protect cells from damage caused by free radicals. Antioxidants play a crucial role in reducing oxidative stress in the body, and reduces the risk of chronic diseases like cancer and heart disease.
• Regulates blood sugar levels: Tamarind seed extract packs a powerful punch with its anti-inflammatory effects. With its potent properties, it can help improve blood sugar regulation for diabetics.
• Improves heart health: Tamarind is very rich in flavonoids and polyphenols which can help regulate cholesterol levels. Its pulp contains plant compounds that may protect against heart disease and oxidative damage.

How to incorporate tamarind in your menu:

• Curries and stews: Add tamarind to the base of curries or stews for an enhanced tangy flavour. Use Knorr’s Concentrated Tamarind Sauce to prepare a delicious Lamb Rack with Tamarind Tomato Stew.
• Marinades: Use tamarind paste to marinate your meat of choice for that added depth of flavour.
• Beverages: Tamarind can be made into a juice, tea, or syrup to add flavour and sweetness to drinks. In addition, most tamarind drink concoctions are gaining popularity, and can be served warm or cold. Add refreshing drink combinations such as Chrysanthemum Tamarind Tea to your menu!
• Sauces and glazes: Use tamarind pulp in a sauce or glaze for meats or vegetables. Alternatively, you can also use tamarind sauce to add a unique twist to your dish! Try out this Steamed Cod Fish with Garlic Tamarind Sauce recipe using Knorr’s Concentrated Tamarind Sauce – this convenient, ready-to-use packet is made from real tamarind and consists of no artificial colouring and no MSG!