JANE’S DELICIOUS SUPERFOODS FOR SUPER HEALTH

Jane’s Delicious Superfoods for Super Health by Jane Griffiths is a comprehensive guide to more than 150 delicious, nutrient-rich foods which, when eaten as part of a balanced diet, boost our immune system, improve our health and reduce the risk of disease.

This spring, Jane Griffiths, whose bestselling Jane’s Delicious Garden led to a vegetable-growing revolution in South Africa, brings us Jane’s Delicious Superfoods for Super Health. From asparagus to zucchini, maca root to shiitake mushrooms, chickpeas to pomegranates, buckwheat to Brazil nuts, the book covers fruits and vegetables, seeds and grains, herbs and spices, nuts, seaweeds, mushrooms and more. A wealth of detailed information is provided on why these foods are good for us, as well as how to maximise their benefits and incorporate them easily into our daily meals.

Written in Jane’s practical and entertaining style, and full of fascinating titbits about the history and origins of what we eat, the book also covers health aspects such as food sensitivities and the importance of gut bacteria, kitchen and pantry basics, plus useful tips on smoothies, sprouting, juicing, dehydrating, fermenting and healthy cooking. And for those keen to grow their own superfoods, there is also gardening advice.

STAND A CHANCE TO WIN

We have a copy to give away of Jane’s Delicious Superfoods for Super Health. To stand a chance to win, send an email to info@silverdigest.co.za with ‘Jane’sDelicious Superfoods’ in the subject line, your name and contact details by 31 October 2021.

Sunbird Publishers has provided us with an excerpt…

HERBS

Pounded into pastes, chewed, brewed, added to food and drink, and made into oils, gargles, lotions and potions, herbs have been used by humans since we were dodging dinosaurs. Information about their use has been passed on by word of mouth from generation to generation, the knowledge being continually refined and expanded.

The botanical definition of herbs is the edible leafy green or flowering parts of a plant, either fresh or dried. However, in culinary or medicinal terms, herbs also include roots such as fresh ginger or ginseng.

Most herbs are easy to grow and are relatively hassle free, with some living for years. Many can be grown on a windowsill or in a small garden. Whether you allocate a separate space for them or grow them in among your existing vegetables or in a flower garden, herbs add colour, texture and fragrance. Growing a variety of herbs means you’ll always have some on hand to add to a meal – plus it’s far cheaper than buying them. They also have a multitude of uses, with new ones being discovered every day.

Incorporating herbs elevates meals from simple to sublime, adding depth of flavour and increasing nutritional content. They can be used to make infusions and tinctures, intensifying their benefits. (Be aware that heat can reduce many of herbs’ benefits.)

All herbal remedies work better if they’re part and parcel of a healthy lifestyle, with good eating habits.

BASIL

Ocimum basilicum

This is one of the most popular and widely grown herbs in the world. It’s uplifting, good for treating depression and fatigue, and improving concentration. It eases colds, asthma, coughs and sinus congestion. As an antispasmodic, it helps prevent vomiting, and it’s a good tonic and soother for the digestive system. It strengthens the immune system, reduces inflammation and kills parasites.

There are many varieties of basil, with strong flavours ranging from cinnamon to liquorice. Although the most commonly known and used basils are annual, there are some perennial ones, including O. tenuiflorum, also known as holy basil or tulsi, which has been used in Ayurvedic medicine for centuries as an effective adaptogenic herb.

Basil likes a protected site with well-drained soil. It prefers full sun but doesn’t mind afternoon shade in summer. Sow basil seeds in seed trays, and transplant seedlings into larger pots so they can grow bigger while waiting for warm weather.

Basil, often paired with tomato, is a common ingredient in Italian food, but its robust flavour makes it the ideal herb to accompany a wide range of dishes. Some varieties (such as Thai basil) handle being cooked, but most are better used fresh.

Vitamins A, C and K1; calcium, iron, magnesium and manganese.

PARSLEY

Petroselinum crispum

This is one of the most widespread and popular herbs. Its botanical name comes from the Greek word petros meaning ‘rock’, giving an indication of its ability to grow in inhospitable places.

Parsley has a high vitamin and mineral content, and was used as a medicine long before it became a culinary herb. Parsley helps relieve indigestion – even Peter Rabbit knew about eating parsley after overindulging: “First he ate some lettuce and some broad beans, then some radishes, and then, feeling rather sick, he went to look for some parsley.”

It also relieves the symptoms of rheumatism, colic, water retention, kidney stones and gallbladder inflammation.

Its calcium content strengthens hair and nails, and it is a good general tonic, helping to maintain emotional balance through stress or times of change such as menopause.

Parsley comes in two main varieties: flat leaf (or Italian) and curly leaf. The seeds take weeks to germinate, and benefit from being soaked overnight in warm water before sowing.

Parsley likes fertile soil, full sun and plenty of regular moisture. It’s a low-maintenance plant once established. To harvest, snip the leaves off several plants rather than denuding one. Parsley doesn’t dry well, so freezing is a better option.

Chopped parsley is a good addition to egg dishes, salads and sauces, or puréed to add to a spice rub or mix. Include it in green smoothies to boost their nutritional value. Steep chopped leaves and stems in boiling water to make a healing infusion.

Vitamins A, B (1, 2, 3, 5, 6 and 9), C, E and K1; calcium, copper, iron, magnesium, manganese, potassium and zinc.

SPEKBOOM

Portulacaria afra

Indigenous to semi-arid regions, this fleshy succulent has seen a boost in popularity due to its ability to absorb relatively large amounts of carbon dioxide from the atmosphere, thereby helping reverse the effects of climate change. The high rates of absorption are best achieved when spekboom is in its natural habitat with other plants.

This is a favoured food of both elephants and giraffes – and they’re on to a good thing. Spekboom leaves have a refreshing, almost citrussy flavour, and are rich in vitamin C as well as many beneficial phytonutrients. Juicy and full of nutritious moisture, they quench thirst and treat exhaustion, dehydration and heat stroke, especially in semi-desert regions where the plant thrives.

Spekboom is easy to grow – simply cut or break a piece off an existing bush, leave it to dry for a couple of days, then pop it into well-drained soil in full sun. Water a little every few days for a couple of weeks and it will quickly establish itself.

Interestingly, spekboom’s flavour changes depending on when you harvest it. For a more acidic taste, pick the leaves in the morning. If you want them less tart, harvest in the late afternoon.

The leaves add a bright crunch to salads, pairing well with chickpeas, apples and feta. They can also be chopped into salsas, added to smoothies, or used to make chutneys, jelly or pickles, and included in baking.

PESTO PERFECTION

A deceptively simple combination of fresh basil, cheese (Parmesan and Pecorino), pine nuts, garlic, salt, pepper and olive oil, pesto is quick to make and freezes well. Originating in Genoa, in Italian it means ‘pounded’, as the traditional method involves bashing the ingredients in a pestle and mortar to create a chunky paste. A hand-held blender makes the job easier, but don’t overdo it – it’s meant to be a little chunky. Pesto is versatile and there are endless variations. Substitute macadamias, pumpkin seeds, walnuts or almonds for pine nuts, and parsley, coriander or young carrot tops for basil. Shake things up by adding chillies, olives or sundried tomatoes (use ones soaked in oil). Toast the nuts to add extra flavour. When freezing or refrigerating, cover the surface with a thin layer of olive oil to prevent oxidising. Use as a pasta sauce, on pizza or grilled fish, mixed into salad dressing, tossed with roast vegetables or mixed with cream cheese as a dip.

Reprinted with permission from: Jane’s Delicious Superfoods for Super Healthby Jane Griffiths produced by Sunbird Publishers.