As a sequel to my previous “superfoods” article, here are three more healthy and delicious foods and recipes to help spruce up your menu and boost your health.
Pomegranate Seeds
Rich in B-vitamins and iron; has anti-inflammatory properties; helps protect against heart disease and high blood pressure; helps to fight free radicals.
Beet and Pomegranate Seed Salad
Ingredients:
4 cups packed mixed baby greens
2 cups packed assorted micro-greens
2 cups sliced baby beets, cooked and chilled
1 cup fresh pomegranate seeds
3 Tbsp. coarsely chopped walnuts
¼ cup freshly squeezed orange juice
1 Tbsp. plus 1 tsp. extra virgin olive oil
1 tsp. ground black pepper
1 garlic clove, minced
Directions:
1. Arrange the baby greens in a salad bowl or on a platter. Top with the micro-greens.
2. Arrange the beets on top of the micro-greens and sprinkle with pomegranate seeds and walnuts.
3. Whisk together the orange juice, olive oil, black pepper and garlic in a small bowl. Drizzle the vinaigrette over the salad and serve immediately.
Avocado
Rich in healthy fat that helps prevent heart disease; rich in Vitamin E and healthy skin/anti-aging properties.
Avocado Corn Cups
Ingredients:
1 yellow squash, diced
2 tbs. olive oil
2 ears raw corn
1/2 local sweet onion, minced
1 tbs. white balsamic vinegar
2 tbs. pineapple sage, minced
2 Haas avocados, halved and pitted
Directions:
Heat the oil in a large skillet and sauté the squash until it’s soft.
Cut the corn kernels off of the cob, then toss in a large, glass bowl with the cooked squash and the rest of the ingredients, except for the avocado.
Stuff the mixture into the avocado halves, and serve.
Chia Seeds
Rich in calcium; a good plant-based source of Omega-3 fatty acids; a good fish substitute; also a good substitute for flax seeds, as they have similar benefits, but chia seeds don’t have to be ground into meal, giving them a longer shelf-life.
Raw Chocolate-Chia Energy Bars
Makes 8 bars
30 minutes or less
Whole chia seeds add nutritional punch and crunch to these chocolate treats.
Ingredients:
1 ½ cups pitted dates
⅓ cup raw unsweetened cocoa powder
⅓ cup whole chia seeds, such as ReNew Life Ultimate ChiaLife
½ tsp. vanilla extract, optional
¼ tsp. almond extract, optional
1 cup raw slivered almonds or raw shelled pistachios
Oat flour for dusting, optional
Directions:
1. Place dates in bowl of food processor; purée until thick paste forms. Add cocoa powder, chia seeds, and vanilla and almond extracts, if using. Pulse until all ingredients are combined. Add almonds; pulse until nuts are finely chopped and well distributed through date mixture.
2. Spread large sheet of wax paper on work surface, and dust with oat flour, if using. Transfer date mixture to wax paper, and use paper to press mixture into ½-inch-thick rectangle. Wrap tightly, and chill overnight.
3. Unwrap block, and cut into 8 bars. Dust edges and sides with oat flour, if using, to prevent sticking. Rewrap each bar in wax paper.
