Healthy food or superfood? To us, they are one and the same. Many foods are now considered to be a superfood - which is a phrase used for nutrient-rich food that may have a positive effect on your health and wellness. But rather than focusing one just one superfood, research shows the best way of achieving optimal health is eating a variety of nutritious foods, every day.

To help you on your health journey, boost your immunity and provide you with a delicious refined sugar-free treat, we have rounded up our top 4 superfoods and provided a delicious recipe using them all.

Blueberries in bowl on wood table with white cloth

1. Blueberries

When you hear superfoods, most people instantly think blueberries. Blueberries are probably one of the most popular superfoods with great reason. Not only are they sweet and delicious they are nutritionally dense with vitamins, minerals, fiber, and antioxidants.¹

  • Blueberries are high in flavonoids their dark rich pigment means that they are packed full of disease-fighting active antioxidants.
  • They are lower in sugar and calories compared to other fruits which makes them a nutritious on the go snack.
  • These little morsels are packed full of vitamins and minerals such as; vitamin C and K, manganese, and fiber.
New Zealand honey co umf 10+ manuka honey on while bench with gauze and white bowl in the background

2. Manuka Honey

Manuka Honey is a superfood that has special antimicrobial properties that can help aid many common health issues both inside and out. It is often used by natural health seekers as a daily health boost, for sore throats, as natural skincare, and is scientifically proven to help heal external skin wounds.

  • Methylglyoxal (MGO) is what gives Manuka Honey it’s superfood status, the levels of MGO highlights the honey's active properties - The higher the level the better!
  • Manuka Honey is a slow-releasing source of energy, so as you exercise your body uses the glycogen stored in your muscle cells more efficiently. This also makes Manuka Honey a great sugar substitute.
  • Manuka Honey is high in amino acids, B vitamins, magnesium, and Iron with levels up to 4 x higher than standard honey.²
Ripe avocado cut in half on round plate

3. Avocado

The versatile Avocado fruit is a nutritional powerhouse, with healthy fats and a vitamin and mineral profile that is hard to match. Avocados have so many uses which makes them very easy to include in a healthy, well-balanced diet. 

  • The healthy fat available through Avocado is oleic acid which helps lower cholesterol and may contribute to lower blood pressure in some individuals. 
  • The creamy green goodness within the avocado contains more healthy fats, fiber, folate, vitamin E, magnesium and potassium than any other fruit and vegetable.³
  • They are full of healthy calories which makes you fuller for longer so they are great for maintaining a healthy weight.
Chopped dark chocolate in bowel on white table with knife

4. Dark Chocolate

It has been said that dark chocolate is one of the most nutritious foods on the planet. Yes, chocolate can be good for you! But make sure you get dark chocolate with at least 70% cocoa content - the darker the better. Eating a small piece of dark chocolate each day can increase your antioxidants and vitamin intake.

  • Dark chocolate of 70% cocoa or more contains fiber, iron, copper, magnesium, and manganese.  
  • Some studies have shown that dark chocolate has higher levels of antioxidants than any other food - including blueberries!
  • The flavanols in dark chocolate help improve blood flow which can lead to lower blood pressure.

Try whipping up this decadent superfood dessert, the kids won’t even know its healthy.

  • 1-2 tablespoons of New Zealand Honey Co. Manuka Honey
  • 2 ripe, creamy avocados
  • 200g of good quality dark chocolate of at least 70% cocoa
  • 1/3 -1/2 a cup of milk (cow's, almond or coconut)
  • Fresh blueberries to garnish


  1. Break the chocolate up into a glass bowl and melt it in the microwave or on the stovetop over a pot of simmering water - make sure the water does not touch the bottom of the bowl or else it will risk the chocolate burning or becoming grainy.
  2. Place 1 tablespoon of Manuka Honey, avocado and the melted chocolate in a food processor and blend together until smooth, whilst slowly pouring in the milk. Keep blending until the mousse is very smooth and creamy.
  3. Taste, and add in more Manuka Honey if you prefer it a little sweeter.
  4. Spoon into serving glasses or jars and chill in the fridge for at least 30 minutes. Garnish with fresh blueberries and extra chocolate if desired.


Here's some other tasty recipes for you to enjoy: