February 04, 2014


Super foods, Super you!

Here at The Urban Kitchen, we’re all about squeezing every last inch of goodness out of our food. And with our choice of top five super foods, that goodness goes a really long way! Here’s why we love them so much…



Garlic’s got your back as it provides a complete line of defence in disease prevention. From fending off disease and infection, boosting your immune system and reducing inflammation, this old medicinal plant will improve your heart health in no time.

Allicin and allyl sulphides are the active compounds in garlic which take credit for its superstar status. However, whilst protecting against disease they simultaneously generate that famously anti-social aroma! But hey, who’s perfect?


super foods nutrition
Ready for a serving of sulphur compounds?
Garlic features heavily in all of our dishes so you can’t go wrong with our menu.
We recommend the Chipotle turkey burgers.
A perfectly balanced blend of Mexican spices, garlic, coriander and chilli.

Instead of taking a hold on your organs and causing havoc, these compounds bind with toxic chemicals so they can be excreted.  The sulphur compounds act as bodyguards against oxidation and free radicals which can cause infection.

It doesn’t stop there! Looking for a natural antiseptic? Or a boost in the bedroom?! Look no further than this simple bulb.

Take a look at this link for more fascinating facts on garlic:



Meet Kale, the nutritional powerhouse and cousin of broccoli and other brassicas. Finally creeping out of its relatives leafy shadows, this super food is rich in calcium, lutein, iron, beta-carotene, and Vitamins A, C, and K.

A single serving of Kale provides a whopping 192% of the recommended daily amount of Vitamin A.



Eat witthe seasons and get your side order of crispy kale & garlic.

A 2-4-1 on super foods, how’s that?

It is the phytochemicals in kale that make it a super food and help prevent cancer, diabetes, cardiovascular disease, and hypertension – four of the leading causes of death in Western countries.

These warrior characteristics are believed to fight cell damage, cancer cell replication and decrease cholesterol levels. And who doesn’t want to do that?

Discover more about wonderful curly kale here:



Don’t be fooled by their size.  Packed and stacked with fatty acids vital for brain health, chia seeds are one of the richest plant-based sources of omega 3.

The omega-3s can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.



Wake up your brain one morning with our Chia & Cinnamon Pancakes with organic fruit sauce. There’ll be no more snail pace starts to your day with this energy packed breakfast. Fibre is also there to lend a helping hand in reducing inflammation, lowering cholesterol and aiding digestive health.  And these small but strong seeds provide an impressive 11g of fibre per 28g serving!

Now understand why they’re the quinoa of 2014? Chia seeds are overflowing with antioxidants and minerals that help protect the body from free radicals, aging, cancer and energy metabolism.

Let us help you to chia up your 2014 diet!

And if you don’t believe us, take a look at this:



Bad skin? Dull complexion? Its time to turn to pomegranate - the antioxidant rich fruit that will part its own glowing skin with you. Pomegranates contain a variety of antioxidants, vitamins and minerals that help to improve the skin, bone quality, digestion, and cardiovascular health.

Don’t waste another penny on age-defying skin products. The beauty benefits of pomegranate seeds include cell regeneration, elastin and collagen production. 

But wait for it. The best it yet to come. Pomegranate seeds prevent ageing AND promote youthful skin. They are quite simply magical!



superfoods heallthy nutrition

Get to work on your skin the tasty way - tuck in to our Moroccan meatballs covered in plenty of magnificent pomegranate seeds.

The seeds are bursting with B vitamins, potassium, and folic acid. Not to mention a great vegan source of iron. Some studies have found that pomegranates have anti-inflammatory properties which help prevent and fight cancer and cardiovascular disease.

Give them a go - you can count on these colourful jewels to preen and prepare your body for an all-round healthy glow. Super-duper!

More fascinating pomegranate facts can be found here:



Sweet potatoes can’t help but cheer you up. If it’s not their name alone that does it, it’s the betacarotene in their chirpy orange skin.


super foods healthy nutrition
A number of our dishes offer you a side
helping of sweet potato happiness. And if
they don’t, you can order it as a side!


Versatile, full of flavour and jam-packed full of nutrients, sweet potatoes are high in vitamins B6, C and D which help maintain healthy, happy bodies. Rich in iron, as well as magnesium which is the relaxation and anti-stress mineral.


So don’t worry, be happy! 


More sweet potato fanatics to be found here:


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