Superfood recipes with chef Marco Campanella
Superfoods are constantly hitting the headlines. They are celebrated for their health benefits and fly off the shelves. But what exactly are superfoods and how can they best be used to cook delicious and nutritious recipes? Unsurprisingly, there is no application process for becoming a superfood and there is no official definition of what the term covers. It is loosely used to market a group of nutrient-rich foods that have health benefits. Superfoods typically contain lots of vitamins, minerals, antioxidants, enzymes and healthy fats which all contribute to physical well-being. We caught up with our resident Michelin-starred chef Marco Campanella (who runs La Brezza in the Tschuggen Grand Hotel in Arosa and in the Hotel Eden Roc in Ascona) to find out how he uses superfoods in his cooking. He gave us some of his favourite recipes that can easily be prepared at home and have superfoods as their basis.
For an energetic morning
Marco likes to start the morning off in a classic way with porridge made from oat flakes and almond milk. Depending on your taste, you can vary the cooking time to make the porridge softer or more “al dente”. He adds a few blueberries, cashews and chia seeds to the dish as these all contain lots of fibre, protein and omega-3 fatty acids.
For a snack
For a nutrient-rich snack in-between meals, Marco recommends mixing dried dates, dried goji berries, dried acai berries, almonds, Brazil nuts, pecans and cashews. Dates provide lots of energy and are rich in sugar, fibre, minerals and B vitamins, and are also often called the bread of the desert. Goji berries have a high nutrient density and are rich in iron. Among other things, acai berries contain lots of fibre, proteins and, in particular, many antioxidants. Almonds and cashews are full of healthy fats and Brazil nuts are particularly rich in selenium which is extremely important for the body’s immune system.
Healthy and refreshing thirst quencher
When it comes to quenching your thirst, Marco has come up with a light and tasty juice. Simply add freshly squeezed lemon juice to either still or sparkling water and compliment with fresh slices of ginger. Lemons contain an above-average amount of vitamin C and ginger has not only lots of vitamin C but also plenty of magnesium, iron, calcium and antioxidants. This is a simple and refreshing drink that is incredibly good for your immune system.
A light salad of quinoa and linseed, macadamia nuts and dandelion is also easy to prepare. Cook the quinoa and leave to cool. The chard and dandelion can be seasoned with a little vinegar, olive oil and salt and pepper. To finish, scatter the salad with macadamia nuts and linseed. Quinoa is a rich source of vegetable protein, iron and magnesium. Linseeds are chock-full of digestive fibre, essential omega-3 fatty acids and phytochemicals that protect our cells. Among other things, chard contains high quantities of vitamin A, and dandelion, for example, contains vitamins C, E and B abut most importantly, it’s simply delicious.
These Marco Campanella recipes are quick and easy to make. These are fun, simple to prepare and tasty recipes that are chock-full of superfoods and show that healthy eating does not have to be complicated. We hope you have fun trying them all out at home.