Almonds (al-muh-nd): Almonds are a good source of potassium, calcium, vitamin E, magnesium, phosphorus and iron. Effective as a weight-loss snack, regularly consuming a handful almonds (approximately 23 nuts) has been linked to a decreased risk of cancer, diabetes and Alzheimer’s disease.
How to consume: eat as a snack, add to salads or enjoy as delicious nut butter.


Chia Seeds (Chee-ah See-ds): High in protein, omega-3, calcium and antioxidants, chia seeds have been linked to positive benefits for preventing diabetes and maintaining healthy digestion due to the high-fibre content. You will need to soak chia seeds prior to consuming as they do expand when exposed to water, which could lead to an upset tummy.
How to consume: create a chia pudding, sprinkle into yoghurt or add to baked goods.

Chia Seeds

Kale (Kah-ale): Kale has quickly risen to be the king of superfoods. ITCs made from glucosinolates in kale have been linked to lowering the risk of cancer in the bladder, breast, colon, ovary and prostate. The long list of benefits of consuming kale includes supporting the body’s detoxification system, lowering cholesterol and improving eye health.
How to consume: Add to salads, stir fries or steam to consume on it’s own.
Kale tip: Kale can be quite bitter, so rub the leaves between your hands to bruise before adding to raw dishes.


Quinoa (Keen-wa): This gluten-free pseudo-cereal (basically this means it is a seed but eaten like a grain) has been consumed for thousands of years. Animal studies have concluded, Quercetin and Kaempferol (two flavonoids in quinoa) have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects. Quinoa is perfect for vegetarians who are looking to add high-protein food sources to their diet.
How to consume: Create a salad or use a substitute for rice.


Has talking about food made you hungry? Check out these cafes in Maitland.
The Garden Table Cafe
Located in the grounds of the Heritage Garden Nursery in Maitland, The Garden Table Cafe offers hot and cold beverages, breakfast and lunch. Relax in the quiet setting surrounded by lush gardens and with a tasty treat. All food is prepared on-site and the team are happy to accommodate dietary requirements. Pop down for a peaceful meal or call the team to book in for a high-tea.
Where: 9 Four Mile Creek Road, Ashtonfield NSW 2323


Central Park Cafe
Enjoy an all-day breakfast or lunch overlooking the lush natural scenery at the Central Park Cafe. Complete with table service, dine indoors or relax out on the verandah to appreciate the park surroundings. Located next to the information centre, the Central Park Cafe caters for those with a gluten-free diet or anyone simply looking for a healthy meal.
Where: Cnr High Street and New England Highway, Maitland NSW 2320


Not in Maitland? Click here to find a cafe near you.
Click here to check out 4 winter health trends for 2015.

What is your favourite way to incorporate superfoods into your diet? Tell us in the comments below.