Exciting Recipes That Incorporate Superfoods

Sunrise Senior Living  |  June 7, 2016
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You know that eating a well-balanced diet contributes to a healthy well-being, but do you know which foods can really maximize your overall health? Introducing: Superfoods!

But what do these special foods do? According to All Recipes, there are a number of nutrient-rich goodies out there that can help you fight diseases, boost your energy and even contribute to losing and maintaining a healthy weight. But that's not all– these foods can reduce your risk of atherosclerosis, boost you immune system, lower your blood pressure and keep your sugar levels well.

What are some of the best superfoods? Here's a condensed list of some of the items you should consider implementing into your diet:

  • Berries
  • Tomatoes
  • Avocados
  • Sweet Potatoes
  • Chia seeds
  • Leafy Greens
  • Garlic
  • Beans
  • Olive Oil
  • Salmon
  • Nuts
  • Whole grains

Looking for a delicious, exciting way to add more of these superfoods to your everyday diet? Here are a few recipes that'll create the perfect breakfast, lunch, dinner or dessert to benefit your well-being.

1. Breakfast: Kale, Banana, Almond and Chia Seed Smoothie
Looking for a sweet breakfast treat that's free of refined sugars and chock full of nutrients? This smoothie recipe from food blog Love Life Eat is your go-to choice! With so many superfoods packed into this breakfast, your body will feel great all day!

Ingredients:

  • 1 1/2 cup kale
  • 1 cup almond or rice milk
  • 1 Tbsp. almond butter
  • 1 Tbsp. chia seeds
  • 1 Tbsp. coconut oil
  • 1/2 ripe banana

Directions:

Simply mix all of the ingredients together using a blender until your smoothie reaches a rich, creamy consistency. Enjoy as your breakfast or even a daytime snack!

2. Lunch: Cucumber Black Bean Corn Tomato Avocado Salad
What better way to throw a variety of superfoods together than by combining them in a salad? This recipe from Popsugar makes for a refreshing, nourishing lunch.

Ingredients:

  • 1 cucumber – diced
  • 1 can black beans – rinsed
  • 1 1/4 cups corn
  • 1 red pepper – diced
  • 1 cup cherry tomatoes – halved
  • 1/2 cup fresh cilantro – chopped
  • 1 lime
  • 1 avocado – diced
  • Salt and pepper to taste

Directions:

Just place all of your chopped and diced ingredients in a large bowl. Squeeze fresh lime juice over the mixture and combine well. Add salt and pepper to taste and enjoy!

3. Lemony Salmon with Pesto Cauliflower Mash
This recipe, courtesy of Woman's Day magazine, uses salmon to create the perfect entrée.

Ingredients:

  • 1 lemon – thinly sliced
  • 1 1/4 lb. skinless salmon filet
  • 1/2 tsp. crushed red pepper flakes
  • 1/2 large head of cauliflower – chopped
  • 1 15-ounce can white beans – drained and rinsed
  • 1/4 cup fresh parsley – chopped
  • 3 Tbsp. Pesto
  • Salt and pepper to taste

Directions:

First, heat your oven to 425 degrees and prepare a baking sheet with foil and non-stick cooking spray. Place lemon slices in a circle in the middle of the baking sheet.

Next, place your fish on top of the lemon slices. Season salmon with red pepper flakes and salt, then roast until slightly cooked - this should take 12 to 15 minutes.

While your salmon is cooking, use a deep skillet to bring 1/2 cup water to a boil. Then, add cauliflower, 1/4 teaspoon salt and cover to cook. Once the water has evaporated and the veggies are tender, it is ready – this should take about five minutes.

Once you've determined that your cauliflower is ready, add the beans and another 1/4 cup water. Bring to a simmer and then mash the mixture, folding in the parsley, pesto and pepper. Serve your mash with your salmon and enjoy!

4. Dessert: Homemade Superfood Trail mix
Don't end the superfood madness without trying this delicious dessert recipe courtesy of Anytime Fitness gym's blog. It's a great on-the-go trail mix that packed with berries and nuts, and doesn't include added salts and sugars like the packaged variety!

Ingredients:

  • 1/2 cup pistachios
  • 1/2 cup hazelnuts – whole
  • 1/2 cup walnuts – halved
  • 1/2 cup pecans – whole
  • 1/2 cup Goji berries
  • 1/2 cup dried cranberries
  • 1/2 cup dried blueberries
  • 1/2 cup raisins

Directions:

Simply mix your ingredients together, store in an air-tight container and enjoy! Just be careful about your portion sizes, 1/4 cup amounts to 292 calories. Don't grab more than a handful at a time!