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Top 5 Everyday Superfoods to Cook with this Year

January, summer and a New Year is here and for many, it is time for a fresh start. After the excess of festive feasting, we often turn to more virtuous ingredients in our everyday cooking. It is a great time to look at seeking well-sourced, nutrient loaded foods that don’t just do good, but also taste good.

Enter superfoods.

This month we’re shining a light on the immune-boosting superfoods (some you may have heard off, some not) that everyone will be talking about in 2021. Plus, ideas to show off how good they can be to help you get creative in the kitchen.

  1. Camu Camu
  • Origin: Amazon, Peru
  • What makes it super?

This small oval fruit with red smooth skin is a powerhouse of antioxidants. Loaded with a high content of immune boosting vitamin C that’s even higher than orange and lemon.

  • How to eat?

Camu Camu has a tangy lemony flavour and is best enjoyed in powder form added to smoothies and juices, sauces, baked goods and desserts.

  1. Lucuma
  • Origin: Andes, Peru
  • What makes it super?

As the story goes, an Andean goddess refused to feel love, until a mythological being dressed like a beggar seduced her with a Lucuma, which represents fertility in the Inca mythology. It has a very impressive nutritional profile, rich in antioxidants that fight disease, and even slow the aging process.

  • How to eat?

Lucuma has a sweet caramel flavour and creamy texture. Use it as a natural sweetener in homemade ice cream (it’s the most popular ice cream flavour in Peru!), chocolates, pancakes, smoothies, iced tea and desserts. Why not ask you local ice creamery to give Lucuma a go as a new exciting flavour.

  1. Goldenberry
  • Origin: Peru
  • What makes it super?

This exotic Peruvian fruit (most often dried) has been cultivated since ancient times. It is a powerful antioxidant, with a high content of vitamins A, B, and C, calcium, iron and phosphorus, perfect for strengthening the immune system.

  • How to eat:

With a sweet, sharp tropical flavour, try it in chutney and jam, cakes, fruit salad, salsas, sauces and desserts

  1. Maca
  • Origin: Andes, Peru
  • What makes it super?

Maca is a root vegetable native to the Andes, it is also known as Peruvian ginseng. It is an excellent source of vitamins and minerals, including vitamin C, copper, and zinc. These nutritional properties improve energy levels, boost stamina and balance hormone levels.

  • How to eat:

Earthy and nutty Maca powder can be added to smoothies and shakes, energy bars and breakfast bowls.

  1. Sacha Inchi
    Pronounced ‘sa·shuh in·chee’
  • Origin: Amazon, Peru
  • What makes it super?

Also known as the Inca peanut, it contains one of the highest levels of Omega 3, 6 and 9 in the world, which makes it an excellent source of essential fatty acids.

  • How to eat:

Nutty in flavour and crunchy in texture, enjoy Sacha Inchi in baked goods, breakfast bowls, salads, or simply roasted.

  1. Brazil nuts
  • Origin: Amazon, Peru
  • What makes it super?

From the Brazil Nut tree, these delicious and healthy seeds are packed full of energy, fibre and protein making them good brain food. They are also the highest known food source of immune boosting selenium.

  • How to eat:

Smooth nutty flavour and buttery texture, enjoy brazil nuts in pesto, nut butter, muesli, desserts or simply raw.

If you are an importer and would like more information on the huge variety of Peruvian superfoods available please contact:
Mario Vargas, Trade Commissioner of Peru
Ph: 02 9222 4090
Email: mvargasd@promperu.gob.pe

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