In Part 3 of my superfood hunting series, I recommend sandwiches from Subway.
The world’s largest submarine sandwich chain with more than 44,000 locations around the world, serving delicious & healthy made-to-order sandwiches. In Singapore, you can find 129 stores across the island.
About Subway Sandwich
My favourite sandwich would be Honey Oat Bread with Tuna, dolphin-safe tuna blended with creamy mayonnaise to go with my favourite fresh vegetables and a little bit of honey mustard.
My own choice of vegetables below (though you can always choose to go for ALL):
- Green Bell Pepper (Capsicum)
Selling Price: $6.50 (including 1 scoop of avocado @ an additional $1)
Health Benefits of Subway Tuna Sandwich
Below are 6 healthy superfoods I have discovered in this food.
1) Honey Oat Bread
Healthy bread choice with oats and whole grains which in high in fiber & may help to lower cholesterol.
Source: Subway Honey Oat Bread Nutritional Information
Rich in vitamin A, C, K, protein, calcium & iron while low in sugars & sodium. Helps in fighting inflammation, lower our cholesterol levels, promoting better sleep, control our anxiety and fight cancer, yet low in calories.
Image Credit: Bernal Saborio’s Lettuce album
3) Green Bell Pepper
High in fiber and rich in vitamin C and E to build a strong immune system and anti-oxidants to protect from cell damage. Contains zeaxanthin to promote better eye health.
Image Credit: Forest and Kim Starr’s album
4) Red Onion
Super healthy food with excellent sources of vitamin C, sulphuric compounds, flavonoids and phytochemicals. These properties have anticancer and antimicrobial properties, to help you in maintaining a good health.
Image Credit: Global Panorama’s Onions album
Cucumbers are very rich in vitamins particularly B, C and K, and minerals like copper, potassium and manganese. The health benefits are amazing like anti-inflammatory; promote brain health, lower risks of breast, uterine, ovarian, and prostate cancers.
They are also high in fiber yet low in calories. The majority water content stored in cucumber makes it one of the best hydrating and cooling food too.
Image credit: Theilr’s Cucumbers album
The most incredibly nutritious food, which is particularly high in healthy fats. Similar to cucumbers, avocados are in vitamins like B5, B6, C, E, K, folate and potassium, though there are others in small amounts. People who eat avocados tend to be healthier due to the heart-healthy monounsaturated fatty acids and powerful anti-oxidants found in them.
Image credit: lchunt Avocado’s album
With all the health benefits I can find with Subway sandwiches, there is a better reason now for me to step into the Subway restaurant.
Feel free to leave me a comment below if you have found something worth sharing!
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In Part 2 of my superfood hunting series, I would like to recommend Oat Rice Bento Set from QQ Rice.
About QQ Rice
QQ Rice is a food chain in Singapore that serves healthy food, which includes Rice Rolls, since 2010. Till date, they have close to 12 outlets located in different parts of Singapore (north, south, east, west & central).
About Oat Rice Bento Set
An Oat Rice Dory Fish meal like below is really affordable in price and low in calories (487 KCAL only). You can read up more about their nutrition values and other bento varieties here.
The bento set offers 2 side dishes for you to choose: I usually go for pea shoots aka. dou miao and japanese cucumber since they are my favorites & considered as superfoods with higher nutritional values. You may opt for broccoli or sweet corn if the two run out.
Selling Price: $6.80
Health Benefits of Oat Rice Bento Set
Below are 6 healthy superfoods I have discovered in this dish.
1) Oat Rice
A special chewy Japanese rice grains that are paired with nutritious oat, corns and green peas. It is higher in whole-grains yet lower in calories and comes in different flavors too.
Source: Oat Rice by QQ Rice
2) Japanese Cucumber :
Health benefits of Japanese Cucumber are even greater than green cucumber. Contains vitamin A, C, K & minerals pantothenic acid, potassium, magnesium, phosphorus and manganese, and fisetin (an anti-inflammatory flavonol which maintain brain health) and lignans (a polyphenol which lowers risk of breast, uterine, ovarian & prostate cancers). Best of all, lower in calories, cholesterol, sodium and saturated fats.
Source: Health Benefits of Japanese Cucumber
Image Credit: Timothy Takemoto’s Japanese Cucumbers album
3) Pea Shoot (aka Dou Miao) :
Considered the most green leafy vegetable that is highly nutritional and good sources of beta carotene, vitamin C and fiber. High in anti-oxidants and anti-inflammatory properties which prevents cancer and promotes cardio-vascular health. Helps to keep our blood sugar level low which reduces the risk of developing diabetes.
Source: 6 Health Benefits of Pea Shoots
Image Credit: William Newton’s Lifefood Garden album
4) Red Cabbage (aka. Purple Cabbage) :
Rich in vitamin C & K, and contains anti-oxidants, antocyanins and phytonutrients. Boost immunity, fights inflammation (including arthritis), maintain bone health & promotes a healthy gut.
Source: Red Cabbage: The Disease-Fighting, Gut-Healing Superfood
Image Credit: Rick Health’s Red Cabbage album
5) Carrot :
A root vegetable that is riched in vitamin A, C, K, and B8, and minerals like pantothenic acid, folate, potassium, iron, copper, and manganese. Effectively reduces our body cholesterol and signs of premature aging, lower heart attack risk, prevent certain cancers, improves our vision.
Source: 10 Impressive Benefits Of Carrots
Image Credit: Scott 97006’s Bunches of Carrots album
Note: Over 80% of QQ Rice products are endorsed by Health Promotion Board.
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I started my superfood hunting in Singapore since Jan 2018 and gathered a list of food places i.e. food centres, food courts, shophouses etc. where you can find affordable superfoods (usually less than $10). If you are still unsure what exactly superfoods are, and their health benefits, you may refer to my previous post: 6 Types Of SuperFoods You Can Eat To Improve Your Overall Health & Maintain Your Weight.
In my Part 1 of my superfood hunting series, I would like to share this special fish soup stall in Tekka Food Centre, which is really healthy & affordable.
About Tekka Food Centre
First of foremost, I would like to introduce Tekka Food Centre. It is located in Little India in Singapore which is more popular for Indian foods like nasi biryani and Indian rojak.
About This Fish Soup
This special fish soup stall has been around for many years. Personally I am someone who loves fish soup a lot but this stall has a lot more to offer. Here’s a photo of what I usually order:
Selling Price: $5.50 (Fish Soup $5, White Rice 50 cents)
Health Benefits of This Fish Soup
Below are 5 healthy superfoods I have discovered in this dish.
1) Garland Chrysanthemum Leaves (aka. Tang Oh in Asian countries) :
One of the green leafy vegetables that contains chlorogenic acid, carotene, flavonoids, vitamins and potassium and offers lots of health benefits like promoting weight loss, anti-oxidants protection, protection against cardiovascular problems and strokes, kidney stones, cellulite, bloating and bone loss. Most importantly, it reduces your risk of getting lung cancer.
Source: Garland Chrysanthemum Leaves: Nutrition and Health Benefits
Image Credit: Yamanaka Tamaki’s Shungiku album
2) Garlic – Rich in Vitamin C, Vitamin B6 and Manganese yet comes with very low calories. It helps in fighting colds or flu, improving blood pressure of hypertension condition, lowering bad cholesterol, prevent Alzheimer’s disease and dementia & more. One of its compound, Allicin, has potent medicinal properties.
Source: 11 Proven Health Benefits Of Garlic
Image Credit: JMacPherson’s Garlic album
3) Ginger (aka Ginger Root) – Helps with digestion and commonly used to treat gastric related problems like nausea, morning sickness, motion sickness, bloated stomach, diarrhea, irritable bowel syndrome, loss of appetite etc. Other health benefits include reducing body or muscle pain, as well as inflammation.
Source: Ginger: Health Benefits and Dietary Tips
Image Credit: Eliot Phillips’s Ginger album
4) Coriander (aka. Yan Sui) – An ingredient add-on for the fish soup which you can find in some dishes in Singapore like chicken rice. It comes free hence you can ask the seller to give more if you want. Surprisingly comes with lots of health benefits too like lowering our blood sugar and blood pressure, easing stomach discomfort, relieving UTI (Urinary Tract Infection) symptoms etc.
Source: Control Blood Sugar, Cholesterol & Blood Pressure with Coriander Seeds
Image Credit: Jules’s Coriander album
5) Chilli – Cut chillies like what you can see in above photo, are easily available to go with most dishes in Singapore as we love to eat chilli. Chilli helps to combat or relieve common sinuses, muscle and joint pains as well as aid digestion. However, eat in moderation if your stomach cannot take the spiciness.
Source: Spice Up Your Health With Chilli
Image Credit: Ritesh Man Tamrakar’s Chilli album
Feel free to share more superfoods you can find in Singapore that are affordable, by dropping a comment below.
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