We can hit our 10,000 steps, meditate, and do all the mobility and strength exercises we want but nothing beats nourishing our bodies from the inside out. If the saying you are what you eat is true, then super women eat superfoods. For this Women’s Month, we wanted to make it easier for all the women out there to eat healthy and delicious food. In this article, we cover 7 easy-to-find and budget-friendly superfoods to incorporate into your diet. We even have recipes for each one so take notes and get ready to look and feel better with these nutrient-dense superfoods!
Superfood #1: Avocado for A Healthy Weight and Healthy Pregnancy
Avocado is a superfood for everyone because it’s a great source of healthy fats, omega 3s, and other micronutrients such as Vitamin C, E, K, and B6. It also helps you feel fuller for longer and helps keep your blood sugar stable. For women, it’s an essential pregnancy superfood because it contains high amounts of essential nutrients for a healthy pregnancy such as folate and potassium.
Recipes for Super Women Using The Superfood Avocado:
This delicious salad will keep you full for hours because of protein-rich ingredients like egg and chicken breast. It’s made extra tasty too with Knorr Liquid Seasoning Original in the salad dressing.
It’s a no brainer, avocado toast is the easiest way to eat this pregnancy superfood. Take avocado toast to the next level with some Kesong Puti fried eggs on top.
This california maki is the perfect healthy lunch for busy days. It takes only 10 minutes to make and gives you the refreshing and nourishing sandwich made extra creamy with Lady’s Choice Real Mayonnaise.
Superfood #2: Dark Leafy Greens To Combat Iron Deficiency and For A Healthy Baby
Dark leafy greens have long been touted as superfoods. They are rich in antioxidants, vitamins, and nutrients. They’re especially helpful in combating iron deficiency that women are more prone to experiencing. They also contain high levels of folate which is essential in pregnancy to help develop the baby’s spine and brain. Easily accessible dark leafy greens include spinach, kangkong, bokchoy, arugula, and kale.
Recipes for Super Women Using The Superfood Dark Leafy Greens:
This low-prep, high-reward dish is a healthy and delicious Chinese egg-drop soup gets its beautiful color from polonchay a.k.a. Chinese spinach. Ready in only 25 minutes, this Chinese spinach soup tastes like it’s been simmering for hours all thanks to the complex flavors in Knorr Nido Oriental Soup Mix.
This dish combines two superfoods, mung bean and kale, in one delicious and easy-to-make dish. It’s a meatless dish that’s full of meaty flavor all thanks to Knorr Pork Cube that gives dishes the flavor equivalent of 1 kilogram of pork. Who says superfoods need to be expensive? Not us!
This dish should be on the top of your superfoods list because it’s cheap, easy, and delicious. Bok Choy is extremely healthy too with one cup containing up to 75% of your daily Vitamin C needs.
Superfood #3: Salmon for Healthy Bones
Salmon is one of the top superfoods for women. It’s rich in Omega-3, protein, anti-inflammatory properties, and more importantly, Vitamin D which is essential for healthy bones. Women are more prone to bone loss as they get older so getting the right nutrients to support healthy bones is of utmost importance. Salmon is usually on the more expensive side of things so be on the lookout for salmon belly that’s typically cheaper than salmon steak or loin.
Recipes Using The Superfood Salmon:
This Omega-3 rich dish is a delicious way to incorporate more salmon into your diet fuss-free. Made extra creamy with Lady’s Choice Real Mayonnaise, we won’t be surprised if this superfood dish makes it into your weekly meal rotation
This dish puts a spin on the usual truffle dishes by adding healthy coconut milk in the form of Knorr Ginataang Gulay Recipe Mix into the creamy sauce. It’s nutrient dense on its own but if you want to take it up a notch, replace regular noodles with pea or chickpea pasta.
No salmon recipe list is complete without classic sinigang na salmon. This recipe takes out all the fuss and keeps in all the flavors of sinigang sa miso with Knorr Sinigang sa Sampalok Mix na may Miso.
Superfood #4: Beans and Legumes for More Energy
Beans and legumes are regular parts of a healthy Filipino diet and for good reason. These superfoods, like dark leafy greens, are high in Iron which helps combat Iron-deficiency and helps boost energy. It’s especially great for women on their period because of their increased blood loss which can lead to iron deficiency. It’s also a pregnancy superfood that helps moms stay healthy throughout their pregnancy.
Recipes Using The Superfoods Beans and Legumes:
This heart-healthy dish owes its flavor to Knorr Chicken Cube that infuses the superfood legume with a meaty taste that’s sure to tickle your tastebuds. Top with crispy fried fish and you have yourself a healthy meal.
Kidney beans take center stage in this delicious recipe that’s made extra flavorful with Knorr Caldereta Recipe Mix. Easily the most delicious chili con carne we’ve ever tried.
This quick and meal-prep slash freezer-friendly superfood comes together in only 30 minutes. Make a big batch and eat the falafel with wraps or rice alongside your favorite vegetables to up the nutrient content. For a dose of indulgence, make the garlic mayo dip and slather it on top.
Superfood #5: Sardines for Strong Bones & A Strong Immune System
Similar to salmon, sardines help support strong bones with its high Vitamin D and Calcium content. Unlike salmon which can be quite expensive at times, sardines are an affordable way to get in these nutrients. It’s also rich in the antioxidant Selenium which strengthens the immune system and protects cells from damage.
Recipes Using The Superfood Sardines:
This oh-so-simple and oh-so-easy creamy sardines sandwich is perfect for any time of day – breakfast, noon, or night. It takes only 20 minutes (or less!) to prepare and with Lady’s Choice Real Mayonnaise, it’s a creamy irresistible dish that you’ll eat over and over again.
With origins in Mindanao, this odong noodle dish is a filling way to get superfood sardine into your diet. It’s perfect for cozying up on those cold rainy nights.
Lola was ahead of the trend even before superfoods were a thing. Make this classic ginisang sardinas at ampalaya for breakfast and check out the tip section on this recipe to learn how to lessen the bitterness of ampalaya.
Superfood #6: Malunggay for Cancer-Prevention & Breastmilk Production
No superfood list is complete without the humble malunggay a.k.a.moringa. It’s full of essential micronutrients and is known to help prevent certain cancers from developing. It’s especially beneficial for breastfeeding moms in the production of breastmilk. Out of all the superfoods in this list, malunggay is perhaps the most accessible and usually cost-free option with it growing everywhere. Turn this into pesto or add it to your smoothies for a boost of nutrients and antioxidants.
Recipes Using The Superfood Malunggay:
If you thought nothing could be simpler than ginataang malunggay, you haven’t seen this recipe yet. This version of ginataang malunggay only has four ingredients but is bursting with creamy flavors all thanks to its secret ingredient - Knorr Ginataang Gulay Recipe Mix. Make this anytime you’re looking for an antioxidant-rich side to go with your meals.
This superfood dish is great for everyday meals but good enough to serve at your fancy dinner parties as a starting course. It’s meat-free but it has a depth of meaty flavors from Knorr Beef Cubes that everyone will love.
Take mom’s usual tinola to the next level with this warm bowl of soup that’s packed with a power combo of the superfoods ginger and malunggay. Adding squash into the mix boosts not only the flavor of the dish but increases its nutrient density. It’s a dish that will please your taste buds and nourish your body.