The word superfood might be a little overused, but some ingredients truly do deserve that distinction – and each is a health hero that can help you to incorporate more nutrients into your diet. That needn't mean spending a small fortune on food shopping, or working your way through complex recipes. In fact, it can be as easy as swapping out one or more ingredients for others that bring a little more to the plate. We've put together 26 easy, budget-friendly ways you can add a nutritious twist to your favourite dishes, with a few simple tweaks.
Want to give your health a boost in the tastiest (and easiest) possible way? Click or scroll through our guide – ordered A-Z by ingredient – to discover the simple superfood swaps you can make on a daily basis.
Ingredients classed as superfoods are typically natural foods that contain high amounts of vitamins, minerals and antioxidants, including fibre, Omega-3 fatty acids and plant protein. It’s thought that the term originated as part of a marketing strategy during the First World War; America's United Fruit Company was promoting its imported bananas. While it's not an official food group, there's a consensus among nutritionists and dietitians as to which foods qualify as 'super', including berries and dark leafy greens. Here are the best superfood recipes and swaps you can make as part of a balanced diet.
Shop-bought ice cream can be high in sugar and saturated fats – so, if you’re craving a frozen dessert, try making your own at home. Packed with potassium, fibre, vitamin B6 and vitamin C, bananas make a brilliant ice cream, with no need to add anything else. You won’t need an ice cream machine either; just freeze peeled bananas, and blend up from frozen. Add a little milk, if you want a creamier treat, and stir in chopped nuts or dark chocolate chunks for an extra superfood boost.
Black beans truly live up to their superfood title: they’re packed with protein, fibre and antioxidants, and are believed to help lower blood pressure and cholesterol. Plus, they make for a super-moist, indulgent brownie that comes with added health benefits. Blitzed into a rich purée, they can be used to replace some or all of the fat, including butter and eggs. Try using a can of black beans (not drained), blended with a little extra water or even brewed coffee, in place of any other add-ons with a boxed brownie mix. We promise you won't taste beans – only the fudgiest brownies you've ever baked.
Small but mighty, blueberries are nutritional powerhouses. They’re rich in antioxidants, as well as vitamins and minerals like vitamin C and manganese. Studies have shown they can help to protect against ageing, and could help to manage blood pressure and blood sugar. Adding blueberries to your breakfast is a brilliant way to start the day. Scatter over your pancake stack or even drop into the batter when cooking. Want a double superfood boost? Blitz a handful of spinach and add to your batter, replacing some of the milk so it isn't too watery.
Mac 'n' cheese is the ultimate comfort dish. Want to add a nutritious boost to your favourite recipe? Try adding some butternut squash – it's low in calories, high in fibre and packed with vitamins and minerals like vitamin A, potassium, folate, calcium and iron. So, while traditional mac ‘n’ cheese recipes can be high in fat and offer little in the way of health benefits, a little bit of squash will go a long way to elevate this warming classic. Just roast, chopped into chunks, before adding to your usual recipe.
There are few things cosier than a cup of hot chocolate. If you read the ingredients on a pack of ready-made hot chocolate mix, however, you might not feel so cosy. Many powders include sugar, artificial sweeteners and stabilisers. Instead, swap your usual mix for raw cacao powder – a good source of antioxidants that can help lower blood pressure and improve cognitive function. Combine it with a warm milk of your choice, then sweeten with date or carob syrup, to taste.
Carrots are an excellent source of beta-carotene, a phytochemical that our body converts into vitamin A. Our bodies need vitamin A for healthy skin, a strong immune system, and good vision and eye health. To make skinny fries, cut carrots into strips, and toss them with cornflour, sea salt and ground black pepper. Spread the fries out on a lined baking tray, drizzle with olive oil, then bake at 200°C (400°F) for 40-45 minutes. For even more flavour, try experimenting with herbs and spices like parsley or paprika.
Cauliflower is high in fibre, folate, vitamin C and vitamin B6, among other essential nutrients. Whether you’re trying to reduce your carb intake or just pack more goodness into your diet, cauliflower rice is an easy and affordable alternative to regular rice. Simply grate a head of cauliflower into small pieces (or blitz in a food processor), then press it between sheets of paper towel to remove any excess water. Sauté over a medium heat with 1 tbsp of olive oil, place a lid on the pan, then steam the cauliflower until tender. Season to taste, and enjoy with curries, chillies, and more.
Salt and vinegar is a classic combination – but, while crisps may deliver on the flavour front, they don’t offer any health benefits. For a snack that will still hit the spot, empty a drained tin of chickpeas into a pan, add a pinch of salt and pour over enough white wine vinegar to cover, plus a little more. Bing to the boil for just 30 seconds, then remove them from the heat, cover and set aside. After half an hour, drain your chickpeas, lay them out on a baking sheet, drizzle with a little olive oil, and add a sprinkle of salt. Finally, roast for 20 minutes at 200°C (400°F), shake the tray, then roast for another 10-15 minutes until golden.
Cinnamon has been used medicinally, around the world, for thousands of years. More recently, research has shed light on why: full of antioxidants, cinnamon may help to control blood sugar, prevent heart disease and reduce inflammation. It’s also packed with flavour, and lends a subtle sweetness and warmth to dishes. Next time you tuck into a bowl of porridge, try reducing the amount of sugar, and add in a sprinkling of ground cinnamon instead. Once your taste buds adjust, you may be able to eliminate the sugar entirely.
Courgettes are packed with nutrients – including vitamin C, which can boost immunity, and potassium, which can help to maintain blood pressure. They're wonderful roasted, of course, and are also a tasty stand-in for pasta. Simply grate, slice or spiralise them into your chosen shape (spaghetti, fettuccine, lasagne 'sheets’... whatever you prefer). You can serve them raw or lightly sautéed, topped with your favourite pasta sauce or with a stir-fry.
This one might sound a bit out there, but trust us – cucumber has a great crunch that balances out sharp, smooth cheese perfectly. Not only that, but it has fewer calories and salt than conventional crackers, and is packed with nutrients like vitamins C and K. For a super (and oh-so-easy) snack, slice a cucumber into rounds, then top with hard or soft cheese. Looking for even more of a healthy boost? Try adding some hummus or salmon.
Dark chocolate contains essential minerals like iron, zinc, phosphorus and magnesium. It’s also packed with flavonols, which are said to improve blood flow and lower blood pressure. If you’re not a fan of dark chocolate’s bitterness, try swirling a couple of squares into a savoury chilli; that way, you can reap all the health and flavour benefits without the harsh aftertaste. Remember, the higher the percentage of cocoa solids, the greater the health benefits will be.
Green tea is packed with antioxidants, is an anti-inflammatory, has a positive impact on digestive health and can help maintain a healthy cardiovascular system. But it isn't everyone’s cup of, well, tea. If you’re not a fan of the taste, an easy way to reap its benefits is to add it to a superfood smoothie. Make a fresh brew, leave it to cool, then add it to your smoothie as the liquid part – or, add a scoop of matcha powder to your smoothie ingredients. Green tea pairs particularly well with spinach, mango and honey.
Looking for a light lunch that’s also light on calories? Here’s a simple swap that's sure to power up a wrap or sandwich: rather than spreading on a layer of high-fat mayonnaise, use hummus instead. Delicious and versatile, hummus is a great source of fibre, as well as vitamins like manganese, folate and iron. It’s easy to make at home, too; just blend a drained tin of chickpeas with 4 tbsps each of tahini, yogurt and lemon juice, 2 garlic cloves, and a generous sprinkling of salt.
Kale contains vitamins C and E for an immunity boost, calcium and vitamin K for supporting bone health, and numerous other nutrients that can help protect against heart disease. Versatile, light and crunchy, it crisps up beautifully in the oven. Be sure to wash and dry it well first, then toss in a little olive oil and your favourite spices (paprika, chilli powder and ras el hanout all work well). Bake at 180°C (350°F) for 20 minutes, or until crisp. Even those who typically don't like kale should be won over by this recipe.
Whether you’re trying to cut down on meat or simply want to experiment with plant-based protein, lentils are a worthy addition to your diet. These superfoods are rich in folate, potassium and fibre, as well as iron and vitamin B1. Ideal for maintaining a healthy heart, they can help manage blood pressure and cholesterol. Next time you’re making tacos, why not swap out minced meat for cooked brown or green lentils? It's easy to do: make your taco filling recipe as normal (aside from the meat), then add the lentils in towards the end.
Also known as 'nooch', nutritional yeast is often used by vegans as a cheese substitute in recipes – and for good reason. Powdered yeast has a savoury, umami flavour that adds a subtle twist to dishes. But it also contains nutrients (hence its name), including protein and B vitamins. Simply add a sprinkle on top of pasta, chilli and other dishes in place of grated cheese.
Rather than topping your salad with croutons, swap the traditional, carb-y cubes for nutrient-rich nuts. Simply toast whole or chopped almonds, hazelnuts, pecans or walnuts for a few minutes; you can do this in the oven, or in a small, dry frying pan on the hob. Each nut has its own unique health benefits, but they’re all packed with protein, and are a great source of fibre and healthy fats.
Oats contain beta-gluten, a type of soluble fibre that can slow digestion and make you feel fuller for longer. They also contain phytoestrogens, which act as antioxidants and help to reduce damage from chronic inflammation – so they’re a great way to start the day. Simply blend oats into a fine powder, then swap out the flour in your pancake recipe. You may need to adjust the milk content to obtain the right consistency, but you can otherwise follow your recipe as usual.
Packing more veggies into your diet is always a good idea, especially when they’re as nutrient-rich as spinach. There’s a reason Popeye munches on this leafy green, which can boost energy thanks to its iron content, and improve bone health with its high levels of vitamin K, magnesium and calcium. Studies also suggest the polyphenols in spinach can protect against certain types of cancer. Spinach can easily be added to salads – or if you want something with a bit more bite, why not make a BST (a bacon, spinach and tomato sandwich)?
Seaweed is renowned for its great taste and versatility, and it’s also an absolute health hero. That stuff you see strewn on beaches and washed up on rocks is packed with vitamins A, B and C, as well as iron, zinc, potassium and iodine (which support the thyroid gland) and antioxidants (which delay cell damage). Sprinkling dried seaweed over dishes in place of salt is a great way to reduce your sodium intake, while also adding a punch of flavour. It also makes a brilliant popcorn seasoning.
Unlike white potatoes, sweet potatoes count as one of your five a day. These super spuds are high in fibre, which may assist digestive health, and can help manage type-2 diabetes. Like other orange vegetables, they’re also rich in beta-carotene, which can help maintain eye health and support immunity. Sweet potato mash can easily be swapped for regular mash – both as a side dish, and as a tasty topping for pies.
Not everyone is a fan of tofu – but when it's combined with other ingredients, even the staunchest of soy bean haters won’t be able to detect the difference. Silken tofu makes for a beautifully smooth and creamy cheesecake filling, plus it’s a much healthier alternative to traditional high-fat cream cheese. Like other soy-based products, tofu is high in protein, boasts a range of vitamins like selenium, calcium and manganese, and contains all the essential amino acids our bodies need.
With its golden orange hue and delicate flavour, turmeric has been used in Asian cuisine for centuries. It also comes super-charged with curcumin, an active ingredient with antioxidant and anti-inflammatory properties. While the root can be added to tea and other drinks, ground turmeric makes a great addition to savoury dishes like curries. Simply add a teaspoon to your favourite recipe at the beginning of the cooking process; gently frying the spice will really bring out its flavour.
Fajita Friday, anyone? Veggie-packed fajitas make for a delicious dinner, but those extra spoonfuls of high-fat sour cream could be sabotaging an otherwise healthy meal – so try swapping them out for cooling, creamy yogurt. It will significantly boost the protein, calcium, phosphorus and B vitamins packed into your dish. Ideally, choose a low-fat yogurt, with no added flavours or sugar, or a plant-based coconut yogurt.
Mayonnaise may taste great, it doesn’t have any nutritional benefits to speak of. Yogurt is a typically low-fat alternative that’s equally creamy, but significantly healthier. Depending on what you’re cooking or serving, you can do a simple like-for-like swap. To add extra flavour, use yogurt as a base for garlic aioli: stir a little crushed garlic and a squeeze of lemon juice into yogurt, to taste.
Now check out these healthier takes on classic comfort food recipes