Superhero SuperfoodsHealthy eating made easy

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The thing with superfoods, is that the very name gives them away.
They are totally super.
Little superheroes, even.

Because superfoods aren't like your ordinary foods. Oh no.
They enhance dishes, they excite the taste buds AND they do all kinds of good.

But how can we incorporate superfoods and supplements into our everyday lives?
Quite easily, it turns out…



Oatmeal cookies, smoothies, jams and sprinkled on top of yoghurts, porridge, vegetables and rice – chia seeds are quite frankly the most nutritious seeds on the planet. Packed with fibre, antioxidants, all eight essential amino acids, protein, and minerals (phew!) they add a powerful punch to many a dish.

With an appearance similar to poppy seeds, chia seeds are actually at their most-super when soaked in water where they swell to create a gel which is perfect for no-cook puddings and as a substitute for egg or other thickening agents in raw and vegan cooking. To make a “chia-egg” combine one tablespoon of ground chia seed with three tablespoons of filtered water and dramatically boost your favourite dish's nutritional value.



Acai powder may be a superhero superfood, but it cannot work alone. This superfood needs a sidekick ingredient or two – whether blended with fresh fruit in smoothies, or pulsed to create energy bites with dried apricots, dates, raisins and nuts. But this magic powder – far from being an optional addition – is the flavour-enhancing superfood that ensures these simple healthy recipes are elevated to new nutritional heights.

Boasting the highest antioxidant value of any fruit on the planet (20 x higher than blueberries), acai powder can be popped into a salt shaker and sprinkled on just about anything; salads, hot porridge, desserts – or mix the powder into breads and muffins for a tasty boost.



Containing a super-high concentration of natural protein (over 65%) spirulina powder also boasts amino acids, calcium, magnesium, vitamins B12 and B6 and plenty of iron. So add a spoonful to water for a daily shot of goodness, a sprinkling in a smoothie or apply to
your face.

Yes, your face.

Due to the high levels of antioxidants and chlorophyll, Spirulina makes a detoxifying and cleansing face mask. Simply mix about 1/4 tsp of Spirulina with a few drops of filtered water until you have a paste. Using a facial brush (or clean fingertips) apply the paste evenly to clean skin. Leave on for 20 minutes and then remove with warm water and a soft facial cloth. See, SUPER!



This tasty little super fruit is an antioxidant powerhouse. Grown in the Himalayas and China, these cranberry-
like berries have a long history of use in traditional
Chinese medicine.

High in Vitamin C and E, goji berries are said to help boost metabolism and due to their antioxidant content of zeaxanthin (also found in kale, spinach and broccoli) they help protect the eyes from the sun’s ultraviolet rays.

Add to smoothies; throw a handful in trail mix; combine with nuts, seeds, protein whey and nut butter for no-bake bars to nibble on the go; sprinkle over salads or eat with quinoa as a healthy start to the day. Heck, there’s even goji berry liqueur…


Pamela Bustard

Five quick-fire questions with the health food blogger

    Kaizen Living's organic chia seeds
    Peanut butter; or any other nut butter!
    Don't count calories, focus on the nutritional content of what you eat
    I love Madeleine Shaw's balanced attitude

Cranberry & Cacao
Chia Energy Bars

Pamela has created an exclusive superfood recipe for Harvey Nichols. Discover just how easy it is to
make, below

Cranberry & Cacao Chia Energy Bars

For a nutritious breakfast or snack on the go, this recipe is ideal. Easy to make, ready in less than 20 minutes and using only clean ingredients, these bars are packed with protein and slow-releasing carbohydrates for longer lasting energy. The addition of Kaizen Living chia seeds and cacao powder adds a boost of nutrients and extra goodness (as well as taste!)

- 2 cups rolled oats
- 1 scoop chocolate whey protein powder
- 2 tbsp Kaizen Living cacao powder
- 2 tbsp Kaizen Living chia seeds
- ½ tsp ground ginger
- ½ tsp ground cinnamon
- ¼ cup dried cranberries (unsweetened if possible)
- ½ cup crunchy nut butter (peanut, almond, hazelnut...whichever you please!)
- 2 tbsp honey, agave/date syrup or coconut nectar
- 2 tbsp almond milk

Get baking!
1. Preheat the oven to 190 degrees C and grease and line a baking tin with greaseproof paper.
2. In a large bowl, combine the oats, protein powder, chia seeds, ginger, cinnamon, cranberries and cacao powder - mix well.
3. Heat the nut butter and whichever syrup you choose gently in a small pan until melted.
4. Pour this into the large bowl and stir well along with the milk until the mixture is well combined and comes together, without being too sticky.
5. Press the mixture into your prepared tin and use your fingers to push it in, making sure the base is covered and it is spread evenly.
6. Bake for 10-15 minutes until golden and slightly crispy (but not burnt!) then use a sharp knife while still warm to cut into 12 generous squares - this will make it easier to portion out and remove from the tin later. Leave to cool completely.
7. Store these energy bars in an air-tight container for up to 4-5 days - if they last that long, that is!

Discover more of Pamela's darn-right delicious healthy recipes at