Every day we share recipes and provide information on the ingredients we use in these recipes. As you might know, we have a few favorites that appear often in our recipes like fresh, seasonal vegetables, for example. It’s very important to us that the food we use is unprocessed, which means that it is free of additives like coloring, artificial flavoring, preservatives and sweeteners. But there is so much more to say about the power-products we so enthusiastically use in our recipes, which is why we’ve compiled a list of our favorites below!

Photo: Anne Timmer

Avocado
Avocados are a good source of protein, they’re high in vitamins C and E, carotenoids, selenium, zinc and Omega 3 fatty acids. They’re great for they eyes and the skin and help prevent and reduce inflammation. That they make you fat is simply untrue! Avocados contain good fats that give you energy. I love to eat them on a crunchy cracker! 

Amaranth
Amaranth contains iron, calcium, magnesium, vitamins B and E, phosphorus and zinc. It’s good for your bones and muscles.

Bee pollen
Bee pollen is made from the flower pollen that bees carry with them. Bee pollen improves your energy level, concentration and endurance. It also gives you radiant skin. Bee pollen is not only healthy, but it’s also tasty with a sweet, honey-like flavor. You can add bee pollen to your breakfast [link naar Happiness ontbijt], to smoothies and to desserts. It’s particularly good in combination with cacao.

Basil
Basil contains lots of vitamins A and K as well as minerals such as potassium, manganese, copper and magnesium. It’s good for eyesight and helps fight colds and nausea. Due to the iron it contains, this plant is a good choice for those trying to fend off anemia.

Bananas
It is a myth that bananas slow down digestive processes. On the contrary, they contain a great deal of fiber and good fats. Thanks to the potassium they contain, bananas contribute to achieving the correct balance of fluids in the body. They deliver energy quickly and can help cure a hangover as they contain magnesium. Bananas bind baked goods and make dishes creamy. And I just like them! Especially in this dish ; )

Blueberries
There are very few other foods that contain more antioxidants than these little berries. These antioxidants have an anti-inflammatory effect and help lower cholesterol. They also protect the body from a variety of illnesses. I use these delicious berries in juices, pancakes, cakes and breakfast bowls. Delicious and healthy!

Beets
Beets are nutritious, filled with essential vitamins and minerals and aid in digestion. They have a positive effect on the kidneys and, last but not least, they detoxify and purify the body.

Buckwheat
Buckwheat is gluten free and is a high-satiety food. It aids the immune system and improves muscle function.

Cacao (raw)
Cacao is a natural source of magnesium, which is good for bones, muscles and teeth. Raw cacao relaxes muscles and helps combat stress. It also helps improve your mood as it increases serotonin production, so there’s no limit to the chocolate you can eat!

Carrot
Carrots are high in vitamins B1, B2 and C and this combination accelerates wound healing. They strengthen the immune system and help you become and remain healthy. The beta-carotene they contain is good for your eyes.

Chlorella
Chlorella is a natural detoxifier that aids in the removal of heavy metals such as mercury, lead, nickel and aluminum, which are absorbed via your food and the outside air, from the body [Page 166] by way of normal digestion. Are you tired? Take chlorella then – it will make you feel more fit in a flash and it makes you stronger and healthier. I add these algae to my smoothies in powder form.

Camu camu
Camu camu is full of vitamin C. It supports the brain, eyes, heart, liver, lungs, skin and the immune system. It staves off infection and promotes strong tendons and ligaments.

Chia seeds
Chia seeds are full of omega-3 fatty acids, protein and iron and are a high satiety food due to the relatively large amount of fiber they contain. Chia is a good replacement for dairy in your diet as it’s a source of calcium and the mineral boron (which, in turn, increases calcium absorption in the body). I love to use them for my breakfast. Healthy!

Coconut oil
Coconut is a source of both saturated and unsaturated fats that are easily absorbed by the body and converted into energy. It helps to prevent significant dips in blood sugar. I add a decent amount of coconut water or coconut oil to most of my smoothies. Super healthy! Coconut water is also a diuretic. I use coconut oil for frying and sautéing. It stands up to high heat without diminishing its nutritional value. I also use coconut oil outside of the kitchen – it keeps my skin and hair wonderfully soft.

Dades (medjool)
Ideal for adding to sweet recipes or as a snack. Medjool dates are big and soft and every bit is as sweet as honey.

Flax seeds
Flax seeds are high in fiber, which makes them excellent for the functioning of your intestines. They also contain omega-3 and 6 fatty acids, as well as vitamins B1 and B2, calcium, magnesium and zinc. They are good for your eyes, skin and hormonal balance.

Ginger
Ginger works as a diuretic and an antipyretic. It is very helpful if you have a cold and/or cough. It contains a great deal of magnesium and phosphorus, which are good for the bones, muscles and energy metabolism. Ginger is delicious as a tea, in a juice or in a healthy lemonade, in which you combine ginger with lemon, water and a small pinch of agave syrup.

Goji berries
These berries are high in vitamins B1, B2, B3, B6, C and E, as well as minerals and essential fatty acids. They help slow the body’s aging process and keep blood sugar and cholesterol in balance. They’re delicious sprinkled over my sweet pancakes, added to a smoothie or just as a snack on their own.

Hemp seeds
Hemp seeds are relatively high in plant-based protein, which helps build muscle and increases endurance. They contain many minerals, such as magnesium, potassium, calcium, iron, zinc, copper, sulfur and boron. These seeds are the perfect food for athletes – make yourself a hemp smoothie or hemp milk after an intense workout to replace the protein you used up in your workout.

Inca berries
These berries contain vitamins A, B1, B2, B3 and C, as well as calcium, iron and phosphorus. Due to their relatively high protein content, they are the perfect addition to a protein smoothie. Protein helps build muscle and aids in recovery, which is great after an intense workout. Inca berries are also a natural anti-inflammatory. They help combat free radicals and stall the aging process.

Kale
Kale contains high concentrations of healing nutrients such as vitamins A, C and K as well as manganese. This combination of vitamins is great for bones, teeth, resistance and the immune system. Kale also helps keep blood sugar stable. The iron it contains is good for the liver and vitamin K helps fight inflammation. I use kale in stews, mashes, smoothies and to make chips out of.

Lemon
Lemons are high in vitamin C and have a cleansing effect on the liver and, as a result, on the skin too. They also improve digestion in the stomach. Every morning, I drink a glass of lukewarm water with freshly squeezed lemon juice – it’s a detoxifying way to start the day.

Legumes
The choice is endless! Lentils, soy beans, black beans, brown beans, kidney beans, cannellini beans, chickpeas, peas… There’s a reason why most meat alternatives contain legumes. They are all rich in protein and make a great addition to a vegan or vegetarian diet.

Lucuma
Lucuma is high in vitamins B and C and in minerals. It slows the aging process, stimulates healing of wounds and strengthens the immune system. Lucuma is a delicious, sweet fruit, yet it has a low glycemic index, which is why it’s often used as a natural sweetener. The fruit has been used for a very long time in Peru as an ingredient in syrup, jam, ice cream, chocolate and cookies. As lucuma powder dissolves easily, it is easy to use in smoothies, shakes and desserts. Beyond that it can really be used as an ingredient in anything you want to make sweeter. A teaspoon is usually more than enough. Delicious!

Maca
The use of maca dates back to the Incas. It has a harmonizing effect on your body, regulates metabolic processes and brings you into balance. For example, maca gives you energy when you are feeling worn out and relaxes you when you are feeling anxious or stressed. It affects your blood pressure, blood sugar and hormone balance, in particular. In addition, it also promotes healthy hormone production, which increases libido and can improve fertility. You can incorporate maca into your daily diet by adding a teaspoon of it to your smoothie or juice from time to time.

Matcha
Matcha is Japanese green tea that has been finely ground into powder. It has a cleansing effect on the digestive system and contains magnesium. But what I like the most about it is that it increases your energy levels without subsequently leading to a crash, as is the case with coffee. The energy boost I get from Matcha lasts for a very long time. I make tasty matcha lattes quite often.

Mulberries
Mulberries contain vitamins A, B6, C, E and K and the minerals potassium, sodium, magnesium, selenium, iron, zinc, copper and phosphorus. I use them in smoothies and eat them with breakfast and as a snack. Mulberries have a positive effect on the heart and blood vessels.

Nuts
Nuts are high in healthy fats and help keep your cholesterol in balance. They also contain iron, protein, calcium and B vitamins. I use them a lot in my (cream, milk, pasta or snacks) recipes and tend to like walnuts, almonds, hazelnuts and cashews.

Oats/oatmeal
Oats contain unsaturated fats, vitamin B, calcium and other minerals. They are good for your bones and help keep hunger at bay! 

Psyllium husks
These are the husks of seeds of the plantago ovata. They help bind and add elasticity to cakes, breads and pies. They are the perfect addition to gluten-free baking.

Pumpkin
Pumpkin and squash are high in vitamin A and beta-carotene and are therefore good for your eyes and skin. Pumpkin seeds are also very healthy because they contain vitamin E, magnesium and selenium. Magnesium helps boost your energy. Pumpkin and squash are also high in fiber and protein. I often incorporate them into risotto, curry, soups and casseroles.

Quinoa
This seed is gluten free and is perfect for vegetarians seeking plant-based protein. The combination of vitamins and minerals quinoa contains provides your body with an energy boost. I think it’s a delicious base for many dishes. I sometimes even eat if for breakfast, but my very favorite way to eat quinoa is in my fresh quinoa salad.

Spirulina
Like chlorella, spirulina supports your body’s natural ability to detoxify. This algae binds with toxins and helps your body to separate and remove them. This is why spirulina is particularly useful when you want to get rid of these toxins in your body, during a detox, for example. It’s also a source of protein. It supports the growth and building of muscles and gives your physical strength a boost. It also supports clear skin and strong, healthy hair. Your energy levels and endurance will increase substantially if you incorporate spirulina into your diet on a regular basis. It helps your body to recover more quickly and also has anti-inflammatory properties and strengthens your immune system. Spirulina is available as a powder or in tablet form. I usually use the powder and mix it into juices and smoothies.

Spinach
Raw spinach is high in chlorophyll, which helps cleanse the intestines. Chlorophyll is generally found in leafy, dark-green vegetables like spinach, parsley and kale. It is good for your skin and is high in iron, which helps combat fatigue and dizziness. Spinach is also high in folic acid, which helps protect your cells, and beta-carotene, which is good for your eyes.

Sweet potato
Sweet potatoes are high in vitamins A, B6 and C, beta-carotene, iron, potassium and calcium. Vitamin A and beta-carotene are good for your skin. These vitamins in combination with vitamin C make sweet potatoes effective at combating free radicals, which can contribute to premature ageing.

Tomato
Rich in vitamin C, zinc, calcium and iron, tomatoes also contain lycopene, a powerful antioxidant. The redder the tomato, the more lycopene it contains. Tomatoes stimulate the production of procollagen, a protein that is good for your skin. Tomato paste has been shown to combat wrinkles and premature ageing of the skin.

Tumeric
We love this multifaceted root! Turmeric helps combat the flu and helps heal wounds and acne. It has an anti-inflammatory effect and detoxifies the liver. This helps the body to rid itself of toxins. Turmeric is also great for digestion and is an excellent remedy for heartburn. The spice has fat-burning properties and eases bloating and intestinal cramps. Turmeric is best absorbed by the body when it is consumed in combination with black pepper. One of our absolute favorites is the Feel good drink that contains turmeric.

Zucchini
Zucchini are rich in folic acid, potassium, magnesium and vitamins A, B1 and C. Due their the relatively high folic acid content, zucchini are the perfect food for women who are trying to conceive or who are already pregnant. They also aid in keeping your skin healthy, keep your digestion working and support the nervous system.

What is your favorite powerfood? Let me know in the comments! Can’t wait to read them ; ). 

Love,
Rens