“Superfoods? Wah, so expensive lah.”
That’s what my cousin said when I mentioned the word over kopi at the mamak last week. She immediately pictured quinoa, chia seeds, and blueberries — the kind of stuff that costs more than a plate of nasi kandar.
But here’s the thing: Malaysia has its own superfoods. They’re just sitting quietly in our pasar tani and grocery aisles, not shouting for attention like imported kale. They’re fresh, packed with nutrients, and won’t burn a hole in your wallet.
Let me take you on a little makan tour of five local heroes you should load into your basket in 2025.
If tofu is the quiet, studious kid in class, tempeh is its adventurous cousin who’s been backpacking in Java. Made from fermented soybeans, it’s high in protein, probiotics, and fibre — and it’s incredibly versatile. I once made crispy tempeh fries for a party and half the guests thought it was some hipster bar snack from overseas. You can stir-fry it with long beans, toss it into sambal for a spicy kick, or just deep-fry and eat it hot, straight from the wok.
Then there’s ulam — the traditional Malay herbs and greens your nenek probably grew in her backyard. Pegaga, ulam raja, kacang botol… they’re rich in vitamins, minerals, and antioxidants, but here’s the real magic: you eat them fresh. My favourite combo? A plate of warm rice, grilled fish, a mountain of ulam, and a dollop of sambal belacan that could make you break a sweat. Simple, cheap, and better than any salad you’ll buy in a fancy café.
Next stop: moringa leaves, or kelor, if you’re on kampung terms with it. This humble drumstick tree is like nature’s multivitamin. Packed with calcium, iron, and vitamin C, it’s what my grandmother used to throw into chicken soup when she thought I looked “a bit weak.” These days, I stir-fry it with garlic and eggs — easy, tasty, and ready in minutes.
Ah, pineapple. Sweet, tart, and a little prickly on the outside — basically the durian’s friendlier cousin, and a veritable status symbol back in Victorian-era England. It’s loaded with vitamin C and bromelain, an enzyme that’s great for digestion. I like mine in rojak with a sprinkle of crushed peanuts, but on hot days, nothing beats blending it into an ice-cold juice. If you’ve only been buying pre-cut packs, try getting a whole one — you’ll save money, and the taste is miles better.
Last but never least, ginger — halia to the locals. My mother swears by it for everything: stomach aches, colds, even “bad wind” (don’t ask). It’s anti-inflammatory, boosts immunity, and somehow makes every dish taste like you know what you’re doing in the kitchen. Brew it into a strong tea with a touch of honey, toss it into stir-fries, or fry it with fish for that glorious aroma that makes the neighbours jealous.
Eating healthy in Malaysia doesn’t have to mean expensive imported powders or berries flown halfway across the world. These superfoods are fresh, local, and grown close to home — which means you’re not just feeding your body, you’re supporting our farmers and keeping traditions alive.
So next time you’re in the grocery aisle and tempted by something that looks like it came out of a health influencer’s fridge… pause. Look around. That pack of ulam or that golden pineapple might just be the superfood your body’s been waiting for. And your wallet will definitely thank you.