Putting the SUPER in Super Foods with Capital Hotel School


~ It’s all about what is in the ingredients ~

With the rise of healthy living, this popular trend has seen a noticeable shift not only from physical health but also the type of food we consume on a daily basis. Eating healthy, exercising regularly and monitoring one’s health has become a lifestyle choice consumers are opting for. Capital Hotel School, one of the leading training institutions for Hospitality Management and Professional Cookery recently spoke to their Group Executive Chef, Debby Laatz on the importance of adding a variety of super foods into your daily diet.

  1. What is a super food?

A super food can be defined as a nutrient-rich food considered to be especially beneficial for health and well-being, 100% edible, unrefined, unprocessed and preferably organic according to Chef Debby. Basic super foods can include but not limited to:

  • Pecan nuts – offer a variety of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
  • Apples – are extremely rich in important antioxidants, flavonoids, and dietary fiber. The antioxidants in apples may help reduce the risk of cancer, hypertension, diabetes, and heart disease.
  • Wheatgrass – consist of several important antioxidants, including glutathione and vitamins C and E 3.
  • Cinnamon – loaded with antioxidants and anti-inflammatory properties.
  • Avocados – contain a substantial amount of healthy monounsaturated fatty acids and over 20 vitamins and minerals.
  • Sweet potatoes – a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6.
  • Goji berries – low in calories, fat-free, a good source of fibre and a high-antioxidant.
  • Kale   – is among one of the most nutrient dense foods on the planet. Not only is Kale loaded with antioxidant, but is an excellent source of Vitamin C and helps reduce cholesterol and the risk of heart disease.
  • Umami flavours or savoury tastes is one of the five basic tastes (together with sweetness, sourness, bitterness, and saltiness) and powders such as hemp, chia and acai are equally beneficial and healthy
  1. What are key super food ingredients that can be added to any meal or recipe?

As mentioned, hemp, chia, acai and moringa leaf are all enjoyable additives to a healthy super food meal or smoothie. Whole grains such as quinoa, barley, mung beans, chickpeas and wheat germ are great substitutes with higher nutritional value than rice or potatoes. Goji berries, cranberries, nuts and seeds are fantastic super food additions that will enrich a bowl of muesli in the morning, smoothie or lunchbox.

  1. What is a typical super food meal / recipe?

A typical super food meal or recipe is one that contains as many nutrients as possible. A healthy diet needs to include carbohydrates (45–65% of calories), fat (20–35% of calories) and protein (10–35% of calories). Not only do these meals need as little unrefined and unprocessed food as possible,  but need to be organic too.

  1. How does one plate a super food meal to look scrumptious and edible, as the misconception is that super foods are dull and boring?

With the variety of fresh foods and healthy nutrients available, it is easy to make a meal look appetising and inviting. Most people are under the impression that sachets of unrecognisable names are expensive, however this has proven to be untrue. By using simple ingredients such as moringa leaf, avocado, cacao and quinoa, can instantly transform a dull plate of food into a delectable photo worthy meal.

  1. Any tips to keep in mind when preparing or cooking a super food dish?

Fresh is best! The less fiddling and heating, the better. Keep it crisp and al dente to maximise the nutrients and textures.

Superfood Recipes

HOME MADE GRANOLA                   

½  cup raw oats

125 g nuts

65 g seeds

45 ml maple syrup or honey

15 ml coconut oil

3 ml vanilla essence

1 g salt

5g Acai Berry Powder

Greek Yoghurt & Honey

Makes 9 portions

  • Pre heat oven to 180 `C
  • Combine all the ingredients in a mixing bowl make sure it is not big and lumpy
  • Spread the mixture in a thin layer on a baking sheet lined with wax paper and bake for 10 min or until very lightly toasted
  • Remove from the oven and let it cool down completely

Contains more than 4 superfoods


1 Banana

1 Avocado

Almond milk to mix

3g Hemp Powder

100ml Greek Yoghurt

15ml Honey

10g basil

5g mint

10g kale

  • Blend all ingredients to a fine paste.
  • Add more almond milk to consistency desired

Contains 6 super foods


45ml Kefir

30ml honey

3ml Acai Powder

3ml Hemp Powder

125g assorted berries

Mint leaves, lemon zest

Toasted flaked almonds

Contains 6 super foods

1 Banana

1 egg

Almond milk to mix

3g Hemp Protein Powder

15ml Honey

3g basil, finely chopped

2g mint, finely chopped

Zest of 1 lime

50ml bran

200ml Nuttywheat flour

7ml Baking powder

100ml KEFIR with 2ml Acai powder blended in

Blueberries as desired

  • Mash the banana with the lemon zest, honey, egg and hemp powder
  • Mix in the finely chopped herbs
  • Add flour, baking powder and bran
  • Add enough almond milk to consistency of batter
  • Bake crumpets on the stovetop in a spray and cooked crepe pan.
  • Preferably serve on the day made with fresh Kefir and blue berries.  A drizzle of honey and Acai powder sweetens the deal.


Images and info provided #PR

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