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superfoods berries and nuts

~ It’s all about what is in the ingredients ~

South Africa – July 2018: With the rise of healthy living, this popular trend has seen a noticeable shift not only from physical health but also the type of food we consume on a daily basis. Eating healthy, exercising regularly and monitoring one’s health has become a lifestyle choice consumers are opting for. Capital Hotel School, one of the leading training institutions for Hospitality Management and Professional Cookery recently spoke to their Group Executive Chef, Debby Laatz on the importance of adding a variety of super foods into your daily diet.


1. What is a super food?

A super food can be defined as a nutrient-rich food considered to be especially beneficial for health and well-being, 100% edible, unrefined, unprocessed and preferably organic according to Chef Debby. Basic super foods can include but not limited to:

  • Pecan nuts – offer a variety of vitaminsand minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and
  • Apples – are extremely rich in important antioxidants, flavonoids, and dietary fiber. The antioxidantsin apples may help reduce the risk of cancer, hypertension, diabetes, and heart disease.
  • Wheatgrass – consist of several important antioxidants, including glutathione and vitamins C and E 3.
  • Cinnamon – loaded with antioxidants and anti-inflammatory properties.
  • Avocados – contain a substantial amount of healthy monounsaturated fatty acids and over 20 vitamins and minerals.
  • Sweet potatoes – a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6.
  • Goji berries – low in calories, fat-free, a good source of fibre and a high-antioxidant.
  • Kale – is among one of the most nutrient dense foods on the planet. Not only is Kale loaded with antioxidant, but is an excellent source of Vitamin C and helps reduce cholesterol and the risk of heart disease.
  • Umami flavours or savoury tastes is one of the five basic tastes (together with sweetness, sourness, bitterness, and saltiness) and powders such as hemp, chia and acai are equally beneficial and healthy


2. What are key super food ingredients that can be added to any meal or recipe?

As mentioned, hemp, chia, acai and moringa leaf are all enjoyable additives to a healthy super food meal or smoothie. Whole grains such as quinoa, barley, mung beans, chickpeas and wheat germ are great substitutes with higher nutritional value than rice or potatoes. Goji berries, cranberries, nuts and seeds are fantastic super food additions that will enrich a bowl of muesli in the morning, smoothie or lunchbox.



3. What is a typical super food meal / recipe?

A typical super food meal or recipe is one that contains as many nutrients as possible. A healthy diet needs to include carbohydrates (45–65% of calories), fat (20–35% of calories) and protein (10–35% of calories). Not only do these meals need as little unrefined and unprocessed food as possible,  but need to be organic too.


4. How does one plate a super food meal to look scrumptious and edible, as the misconception is that super foods are dull and boring? 

With the variety of fresh foods and healthy nutrients available, it is easy to make a meal look appetising and inviting. Most people are under the impression that sachets of unrecognisable names are expensive, however this has proven to be untrue. By using simple ingredients such as moringa leaf, avocado, cacao and quinoa, can instantly transform a dull plate of food into a delectable photo worthy meal.






5. Any tips to keep in mind when preparing or cooking a super food dish?

Fresh is best! The less fiddling and heating, the better. Keep it crisp and al dente to maximise the nutrients and textures.


Super Food recipes:

Home Made granola (contains more than four super foods)


  • 0.5 g cups raw oats
  • 0.125 g nuts
  • 0.065 g seeds
  • 0.045 ml maple syrup or honey
  • 0.015 ml coconut oil
  • 0.003 ml vanilla essence
  • 0.001 g salt
  • 0.05g Acai Berry Powder
  • Greek Yoghurt & Honey



  • Pre heat oven to 180°C
  • Combine all the ingredients in a mixing bowl – make sure it is not big and lumpy
  • Spread the mixture in a thin layer on a baking sheet lined with wax paper and bake for 10 min or until very lightly toasted
  • Remove from the oven and let it cool down completely


Peanut butter, Banana and Cacao (Contains four super foods)


  • 1 Banana
  • 80ml Peanut Butter
  • Almond milk to mix
  • 0.03g Hemp Powder
  • 200ml Greek Yoghurt
  • 25ml Honey
  • 5ml cacao nib powder



  • Blend all ingredients to a fine paste
  • Add more almond milk to consistency desired
  • Add honey to sweetness desired


Avocado and herb superfood shake (Contains six super foods)


  • 1 Banana
  • 1 Avocado
  • Almond milk to mix
  • 0.03g Hemp Powder
  • 100ml Greek Yoghurt
  • 15ml Honey
  • 10g basil
  • 5g mint
  • 10g kale



  • Blend all ingredients to a fine paste.
  • Add more almond milk to consistency desired

If you want to start or further your career in cookery, contact Capital Hotel School, please visit Facebook, Instagram and Twitter.


About Capital Hotel School

Capital Hotel School (CHS) is a leading hospitality management and professional cookery training establishment based in Pretoria. Since inception, CHS prides itself as a school that delivers quality courses that are accredited on a national and international level. CHS recently also developed, a blended learning approach – which affords students and full-time employees in the hospitality industry an opportunity to upskill themselves or to acquire full qualifications within their field of expertise. This platform, named Hospitalit-e successfully incorporates regular online, practical and face-to-face tutor training and assessment; essential components to guarantee the success of hospitality training programmes.