Below are a few of my all-time favorite, easy-to-find and reasonably priced “superfoods.” These foods pack a serious nutritional punch but are also easy and fun to incorporate into your daily diet.
Quinoa
Rich in calcium and magnesium; good for bone health and helps to prevent against stroke, heart disease and high blood pressure.
Quinoa Salad
Ingredients:
- 1 cup quinoa
- 1 1/2 cups water
- 2 packed cups kale, chopped into bite-sized pieces
- juice of 1 lemon
- 1/4 cup olive oil
- 1/2 teaspoon salt
- 1 cup pomegranate seeds
- 1 Haas avocado, chopped
- 1/2 cup onion, minced
- 1/4 cup additional olive oil
Directions:
- Cook the quinoa in the water. I made mine in the rice cooker, but you can also do it on the stove. To cook quinoa on the stove, put the quinoa and water in a 2 quart pot and bring to a boil. Lower the heat and simmer for 15 minutes. When the quinoa is cooked, transfer to the large bowl that you’ll be serving your salad in.
- Meanwhile in a separate bowl, combine the kale, lemon juice, olive oil, and salt. Get in there with your hands and massage the kale so it’s well coated, and set it aside to wilt for at least 10 minutes.
- When the quinoa has cooled, transfer the kale mixture, pomegranate seeds, avocado, onion, and additional olive oil to the bowl with the quinoa, and toss well. You can serve immediately or make this salad a day ahead and refrigerate overnight.
Blueberries
Rich in antioxidants; help brain health and improve memory; also help improve immune system.
Blueberry Salsa
Delicious with grilled fish, chicken or pork. Also makes a great dip.
Ingredients:
- 1 cup fresh blueberries, coarsely chopped
- 1/2 red bell pepper, seeded and diced
- 1 jalapeño, seeded and minced
- 2 tablespoons minced cilantro
- 2 green onions, finely chopped
- Juice of 1/2 lime
- 1/4 teaspoon kosher salt
- A pinch of sugar
- A dash of hot sauce (optional for additional heat)
Directions:
In medium bowl, combine ingredients and mix well. Cover and refrigerate for 30 minutes before serving. Salsa will keep in refrigerator for up to 3 days. Yields approximately 1 cup.
Kale
Rich in fiber and vitamins A, C and K and manganese; good source of calcium, magnesium and protein; also helps to promote bone health.
Crispy Kale Chips
Ingredients:
- 1 head kale, washed and thoroughly dried
- 2 tablespoons olive oil
- Sea salt, for sprinkling
Directions:
- Preheat the oven to 275 degrees F.
- Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt.
- Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.
