HEALTH SPECIAL.... THE SUPERFOODS THAT STARS SWEAR

THE SUPERFOODS THAT STARS SWEAR





EAT YOUR WAY TO GOOD HEALTH WITH THE NUTRIENT-RICH FOODS THAT THESE CELEBRITIES CAN'T DO WITHOUT

Bollywood certainly loves its superfoods.

we discover. MandiraBedi eats black quinoa about five times a week, Aadar Jain can often be seen snacking on berries when abroad, Sherlyn Chopra can whip up a mean beetroot sabzi and Milind Soman loves snacking on pumpkin seeds.

“By definition, a superfood is anything that is nutrient rich and beneficial to health. Many of the foods given that tag these days -beetroot, turmeric and ghee -have been around for ages but are now becoming popular for their health properties,“ says nutritionist and weight management specialist, Kejal Sheth.

Bollywood actor Jacqueline Fernandez learnt how advantageous it was to add these to her diet when she was preparing for the Miss Sri Lanka pageant back in 2006. “Your mother and grandmother knew all about these,“ says Sheth, “but you probably ignored them when they asked you to eat them. Now, we're re-learning the benefits of foods like turmeric, pomegranate, chia seeds, spinach, almonds...the list is endless,“ she says. Here's a list of some items that appear on the plates of stars.

WHEATGRASS

Jacqueline Fernandez incorporates superfoods in all her daily meals, mostly in the form of juices and smoothies, the vivacious actor tells us.It's to the nutrients in these that she attributes her glowing skin, an alert mind, better digestion and lowered cholesterol.

“My go-to juicing experiment involves fresh organic wheatgrass with some chunks of pineapple, juiced to perfection,“ Fernandez tells us.

“If you're looking to boost your metabolism, I'd recommend starting your day with this juice,“ she says.

In addition, she gets her superfood dose -chia seeds, berries, coconut water, matcha and activated charcoal -from the products of a cold pressed juice company. “That's my post workout must-have,“ she says.

“Besides, that, when time permits, I do try and experiment with some ingredients to create my own special smoothies.“

BEETROOT SABZI

Heat some oil in a pan. Add cumin seeds, chopped onions and green chillies to the oil. Add chopped beetroot. Stir well.Add a little bit of salt, red chilli powder, coriander powder, turmeric powder. Stir well (for not more than five minutes).

Garnish with finely chopped coriander, and serve ­

SHERLYN CHOPRA

ACAI BERRIES

Malaika Arora Khan consumes a variety of superfoods -chia seeds, pumpkin seeds, cocoa nibs, peanut butter, supergreens, and quinoa, to name a few.

The super greens go into her green smoothies or as toppings on her eggs and cocoa nibs are added to the protein desserts she loves.

The one ingredient that she loves using in her daily smoothies is acai berries, the actor tells us. “It's a rich source of antioxidants,“ says the actor. “In my berry smoothie, I add acai berry powder, almond milk, peanut butter, dates, almonds, walnuts and chia seeds,“ she says. Back when the berries, sourced from the the forests of the Amazon, were not available locally, Khan would buy bags of these when she travelled abroad, but now they're readily available here too.

Sheth encourages the consumption of the fruit. “It has anti-ageing properties, gives you energy, promotes weight loss and helps in digestion,“ she says. “Pick on these as a snack, or with Greek yoghurt, as the fructose in the berries will lend the yoghurt sweetness.“

QUINOA

The latest and `big' addition to Mandira Bedi's diet is quinoa. “I'm a vegetarian who works out a lot, so this is a fantastic source of protein for me,“ she says. Bedi learned about the non-grain grain a few years ago from a friend who “was into clean eating,“ she tells us.

She prefers black quinoa -someone once sent her black quinoa in a hamper of goodies, and since then, that's the only variant she consumes. “I like it because it is so versatile. Black quinoa has an amazing texture. I eat it in salads or with dal and sabzi in place of rice. Since it has a neutral flavour, it can be enjoyed with almost anything,“ she says, adding that she usually adds it to a salad, which she eats about five times a week.

“Quinoa is good source of protein for vegans and vegetarians,“ Sheth confirms. “On an average, every 100 g of quinoa has about 320 calories and 15 g of protein. It provides beneficial plant-based fat (mono-saturated).Quinoa is also rich in phytonutrients and antioxidants,“ says Sheth. She recommends enjoying the nuttyflavoured superfood as a cereal.

QUINOA AND ROCKET SALAD

Mix 1 cup of boiled, black quinoa, with 1 cup of rocket leaves and 1 tsp hemp seeds.For the dressing, mix together 1 cup of Greek yoghurt or dahi; 2 tbsp microgreens (chopped fine); 1 pod of garlic (chopped); salt and pepper to taste.

Combine both mixtures.

Eat fresh.

--MANDIRA BEDI

BEETROOT

Sherlyn Chopra swears by red beetroot, she tells us. She was introduced to its benefits by a neighbour, a homeopath who sent her a small bowl of home cooked beetroot and suggested she eat it with roti or steamed rice. “This is a nutritious source of natural energy and vitality and an organic way to stimulate the red blood cell production. I like to prepare it as a vegetable dish,“ she says.

“The beetroot is one of those underused and underappreciated vegetables.

Rich in iron, antioxidants, folates, nitrates, it's nutrients help lower glucose levels and the vegetable is also good for digestion because of its fibre content,“ says Sheth, adding that it is most nutritious when eaten raw (boiled minimally).

CHIA SEEDS

Anya Singh, who recently made her Bollywood debut, learned about chia seeds from her friends, she tells us. She soaks the seeds in a glass of water for 20 minutes and drinks the mixture; or adds it to iced tea or juices. “It contains healthy omega-3 fatty acids and is a good source of fibre too. You can easily add chia seeds to your meals.They are widely available but not to be confused with `sabja', which does not have the same benefits,“ she says. Sheth recommends infusing water with chia seed and mint and drinking this instead of aerated drinks, or adding it as a topping to cereals, yoghurt, puddings and salads. “If you have these seeds before meals, they give you an energy boost and keep you full for longer. They also aid digestion and help in the regulation your cholesterol and blood pressure,“ she says.

PUMPKIN AND SUNFLOWER SEEDS

“I don't subscribe to the `superfoods fad' but many of these are things we have been eating our whole lives,“ says actor and fitness buff Milind Soman. Soman snacks on pumpkin seeds and sunflower seeds whenever he can, he tells us. “I like these seeds lightly roasted,“ he says. “They make for a filling and healthy snack.“

Sheth agrees wholeheartedly.

“Sunflower seeds are extremely rich in folates; pumpkin seeds are a rich source of omega-3 fatty acids.

Both are good for the heart, have anti-inflammatory properties, and are packed with good fats. They promote healthy digestion and increase fibre intake,“ she says, adding that the seeds are best consumed roasted and unsalted.

BY Joanna Lobo

MM8OCT17