What the heck are these superfood things people keep talking about? Certain foods (mainly fruits, vegetables, grains, nuts, and seeds) are particularly packed with essential nutrients including vitamins, minerals, and antioxidants. From avocado to zucchini, we’ve got the low-down on these super-powered foods that can boost health from the inside out.
Just because they’re superfoods doesn’t necessarily mean they’re super-complicated to prepare, though. For those who are crunched for time, inexperienced in the kitchen, or just not in the mood to cook an elaborate meal, we’ve put together a list of our favorite super-simple, super-healthy recipes. Each of the meals featured below includes at least two superfoods, so you’re guaranteed to get a nutrient-packed meal. What are you waiting for? Go get cooking!
BREAKFAST
Photo: Keep Your Diet Real
1. Sweet Potato OatmealThanks to sweet potato puree, cinnamon, and milk (of your choice), this heartyoatmeal packs a nutritional punch with four superfoods and less than five minutes of prep time. Optional toppings of nuts and dried fruits start your morning right, while a dash of the cinnamon adds savory flavor, protects your heart, and fights inflammation.
2. Colorful Flower EggsThese baked
eggs not only provide an early morning protein boost, they also contain plenty of
omega 3-fatty acids, which aid brain function and heart health
. If you’re not a fan of vitamin-rich bell peppers (which are loaded with vitamins A and C that protect the immune system and the skin) as the containers for your baked eggs, substitute eggplant, acorn squash, or pumpkin.
3. Kale, Almond, Banana Smoothie with Chia SeedsA perfect
on-the-go breakfast, this smoothie recipe features a delicious combination of four superfoods:
kale,
banana, almond butter, and
chia seeds. Although the recipe calls for almond milk, consider subbing in
soy or skim milk, which contain essential vitamins and minerals that can help with losing weight, building muscle, and fortifying bones .
4. Sweet Potato Hash with EggsA hearty and delicious breakfast that combines sweet potatoes, eggs, and red, green, and yellow bell peppers, this hash can easily accommodate extra add-ins. Toss in some meat (like sausage or shredded chicken) for extra protein, or up the veggies with onions,
kale, or
spinach. Sweet potatoes, which provide
400 percent of your daily recommended amount of vitamin A, are both delicious and beneficial to eye health.
5. Shirred Eggs with Smoked SalmonThis baked egg dish is super simple, layering eggs, Swiss chard, onions, and chives with slices of gooey brie cheese and
salmon (which is full of brain-boosting Omega-3 fatty acids). Although the recipe calls for heavy cream, consider using
milk or a milk substitute to reduce calories without forgoing the silky texture.
6. Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat CheeseThis fancy-looking casserole will impress your friends
and make them healthier. It features a hearty serving of
leeks and
spinach, two superfoods packed with nutrients, including iron, that aid in building muscles and supporting cardiovascular health . Simply combine the leeks and spinach with cottage cheese and goat cheese, bake for 20 minutes, and enjoy.
LUNCH
Photo: Kelly / The Lily Pad Cottage
7.Goat Cheese and Beet SaladBeets are back! This salad features bright-red roots alongside thinly sliced carrots. It’s a recipe perfect for any fan of cancer-fighting root veggies. (Bonus: the high levels of potassium in beets keep organs healthy.) Toss the vegetables with pistachios (for fiber and protein), goat cheese, and baby greens for a speedy, tasty lunch.
8. Greek Yogurt Chicken SaladThis chicken salad recipe uses
Greek yogurt (which is packed with
probiotics that can aid digestion and supplies a healthy dose of protein) rather than mayonnaise for a deliciously creamy and healthy
sandwich filling . Apples, almonds, and green onions add tasty crunch to this light, gluten-free lunch.
9. Quinoa Salad with Red Pepper and CilantroQuinoa is a powerhouse seed that provides a light but protein-rich base for this cool salad. Topped with a citrusy vinaigrette made of cilantro, lime, and mustard, this meal will leave you full without the empty calories in most pasta salads.
10. Spinach, Avocado, and Kiwi SaladDominated by chopped
avocado, kiwi, and raisins, this salad is primarily made of chopped fruit, with spinach playing second fiddle. Featuring
kiwis (containing 117 percent of the daily recommended value of vitamin C) and
avocados (which are loaded with healthy fats and vitamins
like B6, which promote healthy skin), these superfruits make this salad super-delicious.
11. Orange, Avocado, and Arugula SaladA simple salad that’s surprisingly filling, this recipe is a straightforward combination of avocado, orange, pomegranate, basil, mint, and leafy, vitamin-rich arugula. The light dressing of lemon, olive oil, and honey takes just a few minutes to prepare and adds a citrusy kick to the superfood salad.
12.
Stacked Salmon SaladAvocado, yellow squash, and whole roasted red piquillo peppers are neatly layered to make this breadless ”sandwich.” Yellow squash not only has high levels of vitamin C, but its high content of
lutein helps protect eye health. Oven-baked salmon acts as the bread to the layers of antioxidant-rich veggies. The best part? This stacked gourmet lunch takes less than 30 minutes to prepare.
DINNER
Photo: Emily / The Pig and Quill
14. Grilled Halibut with Kale Pistachio PestoAlthough grilled halibut provides a healthy dose of Omega-3 fatty acids and B vitamins, the superfood hero in this recipe is actually the pesto sauce. Made of basil, kale, pistachios, garlic, olive oil, lemon, and Parmesan cheese, this antioxidant-rich sauce is as tasty as it is healthy. The vitamin E found in kale and garlic protects the heart and combats free-radical damage .
15. Harvest Skillet Popped LentilsFor this recipe, roast lentils in a pan until they’re crispy, nutty, and flavorful enough to tempt even meat eaters. Combine green apples, butternut squash, and sweet potato with the lentils and season everything with cayenne pepper, cinnamon, and apple cider vinegar.
16. Salmon with Almonds and AsparagusSalmon and
asparagus, two superfoods linked to improving cognitive function and preventing hangovers, take center stage in this recipe. Top grilled salmon and asparagus with toasted almonds and dress the whole shebang with garlic, chili, and lemon . After less than 20 minutes of prep and cooking, this recipe is both simple and filling — a no-brainer.
17. Chickpeas and Dandelion GreensWith fewer than eight ingredients, this salad is a simple dinner option that combines dandelion greens with fiber- and
iron- rich chickpeas. A dressing of tangerine juice and lemon zest cuts the bitterness of the greens. Make this salad a bit more robust by serving it on a bed of fluffy, protein-packed quinoa.
18. Honey Sesame Steamed GreensThis recipe is a leafy green bonanza! The instructions call for kale,
broccoli, spinach, bok choy, and Swiss chard, but any variety of leafy greens will fit the bill. These greens, which provide an array of
vitamins — incluing C , E and K — can help regulate blood flow and protect cells. Simply microwave sesame seeds to add a toasted nutty crunch to the
honey, garlic, and soy sauce dressing.
SNACKS
Photo: Karielyn / The Healthy Family and Home
19. Raw Vegan Banana Hemp Seed Sushi SlicesThere’s no need to be a sushi expert to make these fish-free snacks. Simply spread peanut butter on top of a whole banana and sprinkle with a hearty dose of
hempseeds to add protein and vitamin E (which aid immune system function and healthy skin) . Slice and enjoy!
20. Fruit Salad with Kiwi, Strawberries, and MangoGet rid of those grade school memories of grapes floating in high fructose corn syrup. This fruit salad is a nutrient-rich mix of
kiwis,
strawberries, and mangos combined with lemon juice, honey, and
mint. Packed with loads of
vitamin C, this salad can help combat some cancers and give a boost to the immune system all in one tasty, sweet serving .
21. Superfood Trail MixRather than munching on
sugary granola, consider this superfood-rich trail mix. This combination of pistachios, hazelnuts, pecans, dried cranberries, raisins, blueberries, goji berries, and walnuts relies on the natural sweetness of dried fruits and nuts for flavor. The
cholesterol- and cancer- fighting power of nuts (not to mention the healthy fats and protein) will keep you healthy, and the rich protein will keep you moving all day long.
22. Chia CrispbreadsGive yourself a mid-day boost of energy with these chia crispbreads that are loaded with antioxidants. Plus, studies suggest the omega-3s in chia can improve endurance and serve as an effective way to
carbo-load . Made with sunflower, pumpkin, and chia seeds alongside
oats and
flax, they’re baked thin and perfect for topping with your favorite fruit or spread.
23. Cinnamon Applesauce with Flax and HoneyIn less than two minutes, you can whip up a snack that may help decrease your risk of cardiovascular disease and lower your risk of diabetes . Packed with nutrients and a variety of plant polyphenols (compounds like flavonoids which protect against heart disease), this mid-day meal mixes cinnamon, flax seeds, honey, and unsweetened applesauce into a delicious and healthy snack.
25. Pomegranate Raita RecipeRaita, a southeast Asian condiment, is a yogurt-based dip that’s prefect for dunking apples,
strawberries, or
bananas. Whisk yogurt and sugar (we recommend using
honey instead) with cumin, black salt, and
chaat masala. Add a dash of
pomegranatejuice, which may help protect the heart, and garnish the creamy dip with grated beets .
DESSERTS
Photo: Faith Gorsky / An Edible Mosaic
26. Healthy Candy Apple WedgesCan’t get enough chocolate? Try this recipe for your daily fix. Simply dip apple slices into melted
dark chocolate (which has fewer calories than milk chocolate and offers a healthy dose of antioxidants) and sprinkle with toasted walnuts.
27. “Rain Berry” CakeThis cake is simple enough for even the most oven-phobic cook. The crust is made of crushed walnuts and the filling is a straightforward combination of chilled
Greek yogurt, crushed
blueberries (which may speed up the metabolism and reduce risk of heart disease), cardamom, and honey.
28. Blueberry Lemon CookiesLight and airy, these Greek yogurt cookies are a sweet after-dinner treat that take less than an hour to make. Simply whisk together flour, yogurt, sugar, vanilla, lemon zest, and blueberries, then chill and bake!
29. Peach and Cherry Quinoa CrumbleQuinoa for dessert? It’s possible (and delicious) in this crumble recipe that layers quinoa, cinnamon, and almond flour on top of chopped
cherries and peaches. Sour cherries have the added benefit of soothing sore muscles, so consider this dessert a necessary reward after a hard workout .
30. Pomegranate Coconut MousseFor a dessert that’s rich and creamy without the calories, try this super-easy, light mousse. Sprinkled with grated coconut and
pomegranate seeds, this rich decadent desert protects your heart, without the downside of refined sugars.
