Healthy Superfoods to include in your Party Menu

Nowadays, everyone is resolving to eat healthy and stay fit. People want to consume more and more good food which has plenty of nutrients to keep them lean, and looking their best. But, then when we attend parties and social events, we are bound to gorge on the served delicacies without giving a second thought about our diets. Now, that is where SUPERFOODS should come in.

Superfoods are high in nutrients, they are a powerhouse of highly required vitamins and minerals. Eating Superfoods helps you counteract illness and prevent harmful diseases. They also boost your immune system with the help of anti-oxidants and shield you against any cell damage. With polyphenols, superfoods reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and slender than those who don’t.

There are many mainstream superfoods, and some other exotic ones, in this article you will find out how to include these superfoods in your Party menu, and what are the benefits of each Superfood.

1) Broccoli

No matter how much you hate it, its true, Broccoli is the healthiest food out there. The disease fighting compounds and fibers make it super duper healthy, and it has exceptionally high levels of vitamin C and Folate which reduces risk of heart disease cancers and stroke.

Serve this superfood in the form of a Chinese Tofu Broccoli Stir fry.

2) Strawberry

Now we have something that is equally tasty and healthy, Vitamin C in strawberries helps promote healthy eye function and the antioxidants build and repair the body’s tissues, boost immunity, and fight excess free radical damage.

At a party, Strawberries could be served in any of these dishes:

• Strawberry Pudding
  

  Strawberry Pudding

• Chocolate covered Strawberries
  

  Chocolate covered strawberries

3)Spinach

Antioxidants, anti-inflammatory, and Vitamins that promote vision and bone health are what make this Spinach so beneficial . Spinach gives you 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss.

A lot of good main course dishes could be made using spinach like:

• Palak poori: Pooris whose dough is made with a mix of Spinach puree and wheat flour, super healthy and super tasty.
  

  Palak puri

• Tiranga Pulao: Symbolizing the Indian flag, the last layer of rice in this Pulao is cooked in spinach curry.
  

  Tiranga pulao

• Palak Paneer: Cottage cheese cooked in spinach puree

4)Bananas

A superfood that is so inexpensive but has so many health benefits, bananas are rich in fibre, they aid digestion and weight loss, protect our heart health , they are instant energy boosters and its minerals like potassium , calcium magnesium etc. contribute to the proper functioning of the body.

You can serve a Banana smoothie as a welcome drink at your party.

5)Eggs

Eggs are a great and inexpensive source of protein loaded with nutrients, Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health .The whites are rich sources of Selenium, Vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Eggs can be served at a party in different and trendy ways like:

• Deviled eggs
  

  Deviled Eggs

• Sunny side up
  

  Sunny side up

   

6) Beetroot 

Beetroots contain Manganese to protect kidneys, liver and pancreas,  they help fight disease and strengthen vital organs. They are high in immune-boosting vitamin C, fiber, and contain potassium essential for healthy nerve and muscle function. Betalains, the purple pigments in these veggies, helps ward off cancer and other degenerative diseases.

Serve beets at your party in these two ways:

• Beetroot scented Risotto
  

  Beetroot Scented Risotto

• Spinach gravy with Beetroot Dumplings

7)Watermelon 

Watermelons are Low in sugar and high in vitamins A and C. This summer treat is the perfect fresh, low-calorie snack. Watermelons could also potentially lower blood pressure and reduce the risk of cardiovascular disease . And the Lycopene in watermelons protect the body from UV rays and cancer.

Serve Watermelon Feta Skewers as a refreshing party Appetizer.

8) Cauliflower

You definitely should not worry about having Gobi Manchurian often ( as long as its made with good quality oil)  because cauliflower is highly beneficial health wise. It has cancer-fighting compounds, glucosinolates. These phytochemicals prevent damage to the lungs and stomach by carcinogens, and Cauliflowers also prevent hormone-driven cancers like breast, uterine, and cervical .

Cauliflower is used as base vegetable in many Chinese and Indian Main course like:

• Gobi Manchurian
  

  Gobi manchurian as a gravy

• Gobhi Peas Sabzee

• Aloo Gobhi dry
  

  Aloo Gobhi sabzee

9) Mushrooms

Mushrooms are a big time Superfood, as they are great for the immune system and bone heath. Plus, they have required levels of selenium and copper content; the potassium in Mushrooms regulates the blood pressure, they also contain lot of fiber and water content. Moreover, they contain natural insulin and enzymes which help in breaking down of sugar or starch in food.

Mushrooms find their place in many different cuisines like Chinese, Continental and Indian.

• Mushroom Ragout
  

  Mushroom Ragout

   

• Mushroom Do Pyaaza
  

  Mushroom Do pyaaza

• Mushroom Chilly
  

  Mushroom Chilly

10) Beans

Beans are high in protein and low in cholesterol.  Beans of any variety can add a healthy twist to any dish. They’re also loaded with fiber, folate, and Magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancers.

A nice way to serve beans at your party would be the Mexican Appetizer – Baked Beans Canapes.

11) Pumpkin

Loaded with Antioxidants and Vitamins, Pumpkins provide a nutrient called beta-carotene, a pro-vitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health .

Soups are an instant hit at parties so serve this Pumpkin soup 

Or you can serve it for main course with Roti as the Kaddu ki Meethi Subzee

12) Lentils

Lentils are cheap, easy to prepare, and high in protein, iron and other essential nutrients.The iron helps to fight Anemia and they’re low on the Glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer .

You will obviously serve good lentils in the Dal section of the menu. A few good choices to go with are:

• Dal Makhni
  

  Dal Makhni

   

• Pancharatna Dal
  

  Panchratna Dal

13) Tomatoes

Tomatoes contain Lycopene, an antioxidant rarely found in other foods. Studies suggest that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C.

Without a doubt, tomatoes are added in your gravies and soups, but the benefits of raw fruit cannot be derived, so the alternate way of serving it is:

• Cherry tomato skewers
  

  Cherry Tomato Mozarella Skewers

   

• Bruschetta
  

  Bruschetta

14) Garlic

They give an amazing flavor to stir frys, sauces, soups and breads. They’ve been used for centuries as food and medicine. Garlic can treat anything from high blood pressure and heart disease to certain types of cancer.

You can have this superfood in the form of

• Vegetables in Burnt Garlic Sauce
  

  Vegetables in Burnt Garlic Sauce  

• Basil and Burnt garlic rice
  

  Basil & Burnt Garlic Rice

15) Fish

Oily fish such as salmon, mackerel and sardines are said to help against cardiovascular disease, prostate cancer, age-related vision loss and dementia. It’s a good source of vitamin D, protein, some B vitamins and selenium. Fish is also a rich source of omega-3 fatty acids, a type of fat that is good for our health.

Fish can be served in both Starters and Main course, commonly served fish dishes are:

• Thai Fish cakes
  

  Thai Fish cakes

• Fish fingers

• Rosemary Almond Fish
  

  Rosemary Almond Fish

 

Superfoods are nutrient-dense, whole foods that have high amounts of micro nutrients and other unique compounds that have incredible healing potential. Inclusion of such superfoods in our diet will help in getting healthy and curbing there desire to eat junk. So, make sure to serve these foods at your next party and make it a healthy one.

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