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From breakfast to lunch to dinner: sup on superfoods all day!

These superfood bowls are full of nutrients, delicious and easy to put together.

1 Apr 2024
3 mins read

From breakfast to lunch to dinner: sup on superfoods all day!

These superfood bowls are full of nutrients, delicious and easy to put together.

1 Apr 2024
3 mins read

Meet the super bowl — the answer to quick yet nutritious meals.

As its name suggests, a super bowl is heaped high with superfoods that ensure a balance of mouth-watering ingredients and health benefits, all in one easy-to-prep bowl. Wellness coach Cora Lee says: “Superfoods can be plant-based, fish or dairy, and are nutritionally dense and packed with vitamins, minerals and antioxidants.”

Consuming such superfoods like legumes, nuts, seeds, berries, dark green leafy vegetables and mushrooms can reduce cravings for unhealthy foods and provide a sense of fullness. And it’s a common misconception that these power-packed foods are all about Western diets. Cora notes that Asian staples like beansprouts and bok choy or spices like turmeric are affordable superfoods easily found in supermarkets.

Breakfast of champions

Kickstart your day with oats, fruits, nuts and seeds.

Fibre-rich oats keep you fuller for longer and help your digestive system stay healthy, while blueberries and strawberries are high in antioxidants and minerals to boost immunity and fight inflammation. Nuts and seeds like almonds and chia are great for your brain, and add a delightful crunch.

“From almonds to walnuts to Brazil nuts, these little gems reduce the risk of cognitive decline and boost mental sharpness,” says Cora. “Seeds like pumpkin seeds contain zinc, copper and magnesium that help with nerve functions.”

TIP: Mix oats with your milk of choice, then refrigerate overnight in an airtight container. In the morning, add your toppings and enjoy!


Rich in iron, vitamins C and E, potassium and magnesium, baby spinach can help support immune function and aid the digestive system.

Afternoon delight

Beat the post-lunch slump with this light yet satisfying super bowl using tofu, spinach, chickpeas and tomatoes.

Tofu and chickpeas are good for your heart, spinach is a powerhouse of essential nutrients, and tomatoes benefit prostate health as they are packed with vitamin C and lycopene.

“Leafy green vegetables are more than just fibre,” Cora explains. “They contain vitamin K, folic acid and lutein for brain health. Beans and legumes are rich in magnesium, which can help lower stress.”

TIP: Marinate tofu cubes, pan-fry or bake, and combine with spinach, chickpeas and tomatoes. Drizzle with a spicy sesame oil and soya sauce dressing for extra flavour.

Dinnertime reimagined

Treat yourself at the end of the day with this yummy bowl of soba and scallops!

High in complex carbohydrates, soba (or buckwheat noodles) pairs beautifully with omega-3-rich scallops and vitamin-loaded capsicum. This combination supports heart health while offering a balance of proteins and essential nutrients.

“Complex carbs like whole grains can benefit mental health through the sustained release of glucose — providing steady energy to the brain and stabilising your mood,” shares Cora.

TIP: For a subtle crunch, sprinkle crushed peanuts over a hearty bowl of soba with sautéed scallops and red capsicum. Then, add flavour with a sweet-and-sour umami dressing using soya sauce, honey and lemon juice. For variety, use salmon, broccoli and toasted sesame seeds instead.


Scallops are rich in protein and choline, which is a brain‑boosting nutrient.

All photos: Shutterstock

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