A convenient way to boost your daily nutrition, superfood powders off er a wealth of vitamins and nutrients. From the highest natural source of Vitamin C in Kakadu plum to the antioxidant-packed raw cacao, explore our favourite superfood powders and how to incorporate them into your diet.
Superfood powders are dehydrated powdered foods containing a range of vegetables, fruit and plants that are rich in vitamins, minerals and antioxidants. Although they’re not designed to replace a healthy balanced diet of wholefoods, these potent superfoods are a great way to give you a daily nutrition boost and support your overall health and wellbeing. Since they are highly concentrated, you only need a small amount, so they are an easy and convenient way to add to your favourite recipe or drink.
Whether it’s maca, cacao or Kakadu plum, here are some of our favourite superfood powders and tips on how to incorporate them in your lifestyle.
Kakadu plum
The Kakadu plum is known to have the highest source of natural vitamin C of any plant in the world and up to 100 times more vitamin C than an orange. It’s one of the most efficient ways to add vitamin C to your diet, giving you protection from free radicals, improved energy metabolism, and immune and bone support. It has recently been heralded as one of Australia’s native superfoods due to its richness in antioxidants, vitamin E, lutein, folate, zinc, magnesium and calcium. The Kakadu plum is usually freeze-dried and milled into powder once the seed of the fruit has been removed.
Kakadu plum has a delicate, light citrus taste, so it is best used in dishes that do not overwhelm its flavour. Try adding a sprinkling to your morning smoothie, acai bowl or porridge or as an added ingredient to muffi ns, salads and juices. It also works well sprinkled on savoury dishes such as grilled fi sh or seafood. Another great culinary use is in gourmet jams, dressings and sauces. Just remember, a little goes a long way!
Raw cacao
Raw cacao powder is made by cold pressing unroasted cacao beans. Since the powder is minimally processed, it keeps most of the nutritional content intact so is packed with antioxidants, magnesium, potassium and zinc. Cacao powder is particularly rich in flavonoids, which have been linked to cardiovascular benefits including lowering blood pressure. It is also one of the best plant-based sources of magnesium, which has a positive eff ect on the nervous system. Raw cacao is rich in phenylethylamine (PEA), which helps release endorphins, the body’s “feel good” chemicals, so acts as a natural mood booster.
In comparison to its sister, cocoa powder, cacao can taste slightly bitter, so it’s best balanced with an unrefined sweetener such as honey or fruit. With its rich chocolatey taste, cacao powder is a perfect accompaniment to baked and raw sweets such as muffins, cakes and bliss balls as well as smoothies and other desserts. You can also blend it into milk-based drinks or add it to your morning coffee or hot chocolate. Cacao also works well with savoury dishes and can be used as a rub for meats and fi sh on your next grill or barbecue.
Turmeric
Turmeric is an essential spice that comes from the root of the curcuma longa plant, a perennial of the ginger family. It is one of the better-known superfood powders since it has been used in Ayurvedic and Chinese medicine for centuries. Turmeric’s major active ingredient is curcumin, which has powerful antioxidant and anti-infl ammatory properties. Consuming turmeric on a regular basis has been linked to a range of health benefits including lessening inflammation, easing arthritis, improving memory and lowering the risk of heart disease, cancer and Alzheimer’s.
The vibrant yellow-orange colour of this spice will brighten any dish and it is so much more than just a spice to add to your next curry. Turmeric is incredibly versatile in a wide range of dishes including curries, dhals, chutneys, soups and rice. A pinch of turmeric can also be added to many breakfast staples including scrambled eggs, smoothies and porridge. Try adding turmeric in a milk drink topped with a sprinkle of cinnamon and honey for a comforting “golden milk” or combine with ginger and lemon to make a tonic. Just be cautious when cooking with it since it can stain countertops, clothes and skin very easily.
Acai
Native to Central and South America, acai berries — often called “purple gold” due to their superfood status — have the tendency to spoil quickly, which makes them an ideal candidate for a powder. Like other berries, acai is rich in antioxidants, particularly anthocyanin, which can help immune function and protect your cells against damage from free radicals.
With its fruity natural sweetness, acai powder is simple and convenient to use. It works well in acai bowls and smoothies as well as sprinkled on your morning muesli, yoghurt or porridge. It is also a great addition in healthy desserts and raw treats such as protein balls, ice cream and chia pudding.
Maca
Maca, also known as “Peruvian ginseng”, is an ancient root of the Peruvian maca plant, which has a wealth of health benefi ts and is rich in B vitamins, antioxidants, amino acids and vitamin C. Maca is also rumoured to be one of nature’s aphrodisiacs and has been used for male and female fertility, improving libido and relieving the symptoms of menopause. This powder is best used in its gelatinised form since it is more readily digestible, and is best consumed in the morning due to its energy properties.
Maca has an earthy, slightly nutty fl avour and tastes great blitzed into smoothies, added into protein balls, energy bites or sprinkled on your breakfast. Its caramel-like tones work well in coff ee and when used in cakes and other baked goods. A dose of one teaspoon a day is considered safe for most people.
Spirulina
A type of blue-green algae, known for its bright blue-green colour, spirulina is a great source of B vitamins and vitamins C and E, magnesium and amino acids. It’s also rich in antioxidants, particularly phycocyanin, which helps reduce oxidation and inhibit inflammation in the body. Spirulina may have benefits for heart
health by helping reduce high blood pressure and lowering bad cholesterol.
Spirulina has a distinct seaweed fl avour that can be a bit overpowering and strong in large doses. For this reason, it’s best to dilute spirulina in your morning juice or smoothie so the fl avour isn’t too overpowering. The green powder can also be sprinkled on foods such as dips and scrambled eggs, or added to bliss balls or even pasta dough.
Hemp
Hemp seeds have long been celebrated for their benefits on the immune and nervous systems and are rich in protein, fi bre, essential fatty acids and minerals. Hemp powder is high in plant-based protein, making it a great source of plant protein for vegans and vegetarians since it contains all nine amino acids that we need in our diet. Just one tablespoon of hemp powder contains 5g of plant-based protein. It is also rich in omega-3 and omega-6 unsaturated fatty acids, which are heart-healthy fats.
Hemp in powdered form provides a delicious nutty flavour to foods. It is quite subtle so works well in smoothies, smoothie bowls, cakes and other baked treats. Since hemp protein is less refined than other protein powders, it is slightly grittier in texture so is more suitable when blended into a drink rather than stirred.
Matcha
Otherwise known as green tea powder, matcha has been used as a ceremonial drink for centuries in China. It’s rich in antioxidants and protective polyphenols, which are known to protect the body against chronic disease. Matcha contains L-theanine, which is a powerful stress reducer and helps benefit brain function by increasing levels of the neurotransmitter GABA, which relaxes the mind.
Enjoy a cup of matcha tea by whisking a teaspoon of matcha powder into a third of a cup of hot water or make a matcha latte by substituting the water for milk and whipping it with a chasen, a small bamboo whisk. Matcha is also a great addition to smoothies, ice cream, desserts and cakes. The delicate green colour of matcha complemented by its delicate fl avour works beautifully. Matcha is fairly high in caffeine, which acts as a stimulant to the central nervous system, therefore it’s best to limit your consumption, especially at night.
Lucuma
Another ancient ingredient that has been a staple food for the Incas, lucuma comes from a Peruvian fruit that is usually dried and available in powder form. This fruit, which looks like a cross between a mango and a nashi pear, is a great source of fi bre and antioxidants, and is rich in vitamins and minerals, including vitamins C and B, zinc and calcium. With delicate citrus, maple and caramel tones, lucuma powder provides a natural sweetener to dishes and is a great addition to baked goods, desserts and raw sweets such as slices. It’s also a popular addition to drinks such as juices, smoothies and its currently trending as an addition to coff ee to give it a slightly sweet caramel flavour. In Peru, it is one of the most popular fl avours of ice cream.
When buying superfood powders, it’s best to use quality brands with high production standards that focus on sustainably grown and harvested superfoods. Always check the ingredients to ensure there are no added nasties such as preservatives, artificial sweeteners or refined sugars. Look for certifi ed organic products whenever possible.
