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    7 ‘Superfoods’ you should incorporate into your diet


    The diversity of food with many beneficial properties for the body goes beyond what we imagined. Therefore nowadays, due to the quality of our foods – which are not as nutritious as they were years ago -, we live without the amount of essential nutrients needed for optimal health. Therefore, it is not a bad idea to introduce a superfood into your diet. It is not a solution for all diseases, but is a perfect food supplement within a well balanced diet. Check them out.


    1. Chocolate

    The benefits of chocolate are more abundant than its “inconveniences”. Chocolate has a delicious sweet taste, but you must know that it is not necessary to feel guilty just by having some ounces a week. Here you will find out the best way to eat chocolate.

    A growing number of studies show that chocolate, especially dark chocolate is rich in antioxidants, and has health benefits that are within the recommended food group in your diet.

    A key reason to confirm that chocolate has many health benefits is that it is rich in flavonoids, which are natural substances found in plants that have a high antioxidant effect. Studies show that the darker the chocolate is, the greater the benefits it will offer. Choose chocolate containing at least 65% cocoa.

    Not only dark chocolate has a higher concentration of antioxidants than milk chocolate, but it also contains less sugar and less unhealthy fat. However, the presence of antioxidants in dark chocolate does not allow you to enjoy every moment because it is also high in fat and calories.

    Ideally take a maximum of 1 or 2 ounces a day. If you do so, you will obtain these 9 benefits from chocolate:


    Ideas for consumption

    A good idea to consume this product may be eating churros with chocolate for breakfast from Casa Aranda, perhaps the best known and most churreria in Malaga, probably due to its superb location or more than 75 years full of history. People from all over the world walk by the shop daily, with the clear intention to try these delicacies from this narrow street shop, which makes it a truly unique and must-see site.

    Churros, the most traditional recipe in Andalucia


    2. Oranges

    Oranges are great on their own or in salads, fruit cocktails (watch out for fruit mixing by the way), or even in a delicious, healthy orange ice cream. Not to mention orange juice. Among the benefits and properties of the most important oranges, we find that they:


    Ideas for consumption

    If you want to know, see and taste the best dishes with this product we recommend that you attend the Orange Festival of Coín, which after more than a decade and a half continues vindicating the quality of oranges from Valle del Azahar. During May, anyone going to San Agustin Park will be able to taste this, enjoying an orange juice or a Malaga salad, or puddings made with this citrus as happens every year, there is also a bakery contest using the fruit. However, the signature dish is the “hervia” soup, a dish of humble origin that is accompanied with oranges and which is made with other garden products such as Guadalhorce.

    Andalucian summer drinks


    3. Broccoli

    It may be that you are not a big consumer of vegetables and you still haven’t included broccoli in your daily diet, but even if you do not like its taste and texture very much, it is one of the healthiest foods out there. If you look closely at each and every one of its components, and pay attention to the great benefits it brings to our health, it is almost certain that you ‘ll encourage its inclusion not only in your diet but also on the entire family’s.

    Besides broccoli helps strengthen the immune system, it is also very good for vision, as it prevents macular degeneration and cataracts. It is also of great importance for the correct functioning of the digestive system. as it provides a large amount of fibre. It is also very useful for the skin, helping to regenerate when it has been damaged or abused by the sun.


    Ideas for consumption

    The best way to prepare broccoli to maintain most of its nutrients is to steam it, but for those who do not this method very tasty, we give you other options: once cooked, you can dress it with nuts, mustard sauce and homemade honey (4 parts oil, 1 mustard, 1 honey and vinegar 1), or stir fry it with garlic and paprika to make a salad with boiled potatoes, boiled egg, and tuna, topped with cheese, etc.

    It may also be included in side dishes like skewered, together with other vegetables with prawns and monkfish, or added to pasta in vegetable lasagne and pizzas.


    4. Extra virgin olive oil

    Extra virgin olive oil is a product widely used in gastronomy for its mild flavour and its many healthy properties. This product has been a source of research for many years and it is currently attributed many benefits, both for health and for beauty.

    This type of oil contains large amounts of monounsaturated fats and oleic acid, which have been linked to a reduced risk of coronary heart disease. It also contains antioxidants and other anti-inflammatory nutrients that could reduce levels of bad cholesterol, fight free radicals and prevent premature ageing.


    Ideas for consumption

    Olive oil can be used as seasoning in salads, purées, pasta or all those preparations that your imagination allows you to make, but we can not forget that there is a special way to consume it in Malaga: olive oil is a product that can stand temperatures of around 180 °, therefore it is ideal for frying. And if you want to enjoy some fried food that will ‘take your breath away’, you cannot miss El Tintero, one of the most original restaurants of Malaga. To the tune of its famous “auction”, the dishes fly through the roofs of the picnic area accompanied by a large noise that are part of this concept and a way of seeing the cuisine of its owner.

    The best virgin olive oils in the world are Andalucian, which ones should we try?


    5. Raisins

    We all know that grapes are an excellent food for our body, but then there is the other side of grapes, which is raisins, which many people despise and do not consume. Raisins, as the name suggests, are passed grapes: dry and dehydrated, because they are simply left to dry until the fruit is sweet and dark in colour. Many people associate them with nuts, but in essence they are still a fruit and keep some of the benefits they provide. It is important to know the benefits they have for our body, which are many.


    Ideas for consumption

    El Borge, a raisins producing town par excellence, celebrates the “Raising Day” every year. That day, among other activities, demonstrations of the processing of raisins as well as their transport in baskets over the head of gatherers are made.

    This town promotes this feast in honour of the raisin with the designation of origin Malaga. This day brings together more than 10,000 people who, besides giving away bags of raisins, also offers muscat wine and other typical food of the region of Axarquia, all enlivened with verdiales and rocieros choirs. During the day there are various activities showing the different processes related to the raisin, from the harvesting of the grapes, transportation, laying and drying the ferrymen until the chopping of the raisins, selection, packaging and treading of the muscat grapes ( the grape-juice produced is tasted by visitors).

    The Raisin Route, the delicacy of the Axarquía in a weekend


    6. Tomato

    The health benefits of tomato include the improvement of vision, good intestinal health, lower blood pressure, control of diabetes and improvement of skin problems and urinary tract infections.

    The tomato is considered both a fruit and a vegetable, and it is an integral part of the kitchen throughout the world, especially in the Mediterranean region. Daily consumption of tomato provides a big boost to health as well as improving the taste of food in the kitchen. Tomato provides a large number of antioxidants, which have been proven effective to combat the various forms of cancer. In addition to all this, it is a rich source of vitamins and minerals and has a protective effect against cardiovascular disease. It also improves eye health and prevents hypertension and urinary tract infections.

    The health benefits of tomatoes have been known to mankind for centuries. Some of its benefits are:


    Ideas for consumption

    The ideal way to eat the tomato is as a refreshing gazpacho or a tasty salmorejo. These Andalusian cold soups are the best drink you can have when its hot and you wish to have something healthy and full of nutrients. So you cannot miss these two Andalusian drinks full of history. We recommend you try them and enjoy their taste.

    Gazpacho and salmorejo, the most famous summer soups in Andalucia


    7. Blue Fish

    The fish from the blue group are or should be a fundamental part of our diet, thanks to its many beneficial properties for health, despite containing a higher amount of fat compared to white fish. These fats provide essential properties for our benefit,

    they are healthy fats. We show you all the nutrients this type of fish contains, which differs from others by its V – shaped tail, and the benefits each of them provides to our body.

    Fish should be part of the diet of every human being: it can be cooked in a thousand different ways, it provides us with many properties and better proteins than those found in pork, poultry or red meat. Among them are those of the blue group , which are distinguished from others by having a slightly higher amount of fat and V – shaped tail, but this fat has numerous essential nutrients, highly beneficial for our body.

    In this group we include tuna, salmon, sardines, herring, anchovies, anchovies and eel.


    Ideas for consumption

    Fresh sardines, a pinch of salt and the right cooking temperature. Malaga has that flavor. Beach bars, outdoor restaurants and restaurants next to the seaside are the best spots to find one of the most traditional Andalusian food: espetos. This fish recipe is famous around the world and no one wants to leave Malaga without trying it first. These are sardines skewed in a cane branch and roasted, becoming protagonists of all the tables. Taste the flavour that this curious way of cooking bluefish has.

    We hope you have understood these foods are essential in the diet of all adults and children at any age. Do not play with your health and add them to your diet.

    Espetos. The sardine ones are a Malaga cuisine classic



    Fuerte Hoteles is always the best option to stay in Andalucia, see its cities and taste the dishes in the best breakfasts in the area. The chain has establishments where you can enjoy the best of each area throughout the region, in addition to its services. Its more than 60 years’ of experience is the best guarantee and the starting point for each experience you want to undertake in the region.

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