Nutrient-Dense Dishes

Turn highly nutritious ingredients into delicious dishes! These simple, tasty recipes feature some of the world’s most nutrient-rich foods.

avocado

Kick off your day with this low-sugar, fiber-filled breakfast.

Photo by Chungah Rhee

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Baked Eggs in Avocados

Who would have thought? You can bake eggs — full of high-quality protein, vitamins and minerals — right in heart- healthy avocado halves to start your day off right.

• 3 avocados, halved and pitted
• 6 large eggs
• Kosher salt and black pepper, to taste
• Olive oil or olive oil spray
• 2 tablespoons chopped chives (optional)

1. Preheat oven to 425 degrees. Lightly oil a baking sheet.

2. Using a spoon, scoop out about two tablespoons of avocado flesh, or more as needed, creating a small well in the center of each avocado.

3. Gently crack 1 egg and slide it into the well, keeping the yolk intact. Repeat with remaining eggs. Season with salt and pepper to taste.

4. Place into oven and bake until egg whites have set but yolks are still runny, 15 to 18 minutes.

5. Serve immediately, garnished with chives if desired.
Makes 6.

Adapted with permission from the blog Damn Delicious, where Chungah Rhee creates easy meals for the everyday home cook using simple, fresh ingredients.


Dairy-Free Pomegranate Cheesecake

This vegan dessert is dairy- and gluten-free, but it contains all the flavor of traditional cheesecake. Plus, it’s packed with the anticancerous, heart-protective polyphenols found in pomegranates. This no-bake cheesecake is as good as the real thing. It takes only about 30 minutes to make once all the ingredients are ready, but it does require 12 to 24 hours of planning time to allow the cashews to ferment and then four to six hours for the cheesecake to set in the fridge.

Crust
• 1 cup raw, unsalted hazelnuts
• 4 fresh Medjool dates, pitted
• 1 tablespoon coconut oil
• Pinch unrefined sea salt

Filling
• 2 cups raw, unsalted cashews
• 1 cup filtered water (tap water may kill probiotic bacteria)
• 1 probiotic capsule or 1/4 teaspoon probiotic powder
• 3 cups pomegranate juice
• 2 tablespoons pure maple syrup or agave nectar
• 1 teaspoon vanilla powder
• 1 cup coconut oil
• 1/4 cup plus 2 tablespoons lecithin
• Fresh pomegranate seeds to garnish (optional)

1. For crust, in a food processor, combine all crust ingredients and blend until finely chopped. Transfer to a 12-inch springform pan, and press over bottom surface of pan until firm.

2. For filling, in a medium bowl, combine cashews, water, and contents of probiotic capsule (discard empty capsule) or probiotic powder. Stir mixture until combined. Cover with a lid or clean cloth, and let sit for 12 to 24 hours to culture.

3. In a blender, combine cashew mixture with pomegranate juice, maple syrup or agave nectar, vanilla powder, oil and lecithin, and blend until smooth.

4. Pour mixture over crust. Refrigerate 4 to 6 hours, or until set. Top with fresh pomegranate seeds, if using. Serve. Cheesecake lasts about 4 days in the refrigerator in a covered container.
Makes one 12-inch cheesecake.

Adapted with permission from The Cultured Cook by Michelle Schoffro Cook.


Kale and Broccoli Salmon Burgers

These burgers provide a unique and delicious way to enjoy the health benefits of fish. Kale and broccoli are packed with fiber, vitamins and minerals; combine them with the high-quality protein and omega-3 fatty acids of salmon, and these burgers may just be the most nutritious you’ve ever eaten!

• One 15-ounce can wild salmon, drained
• 1/2 cup almond meal (or old-fashioned oats or breadcrumbs)
• 2 eggs
• 2 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• Pepper, to taste
• 1 cup very finely chopped kale (stems removed)
• 1/2 cup very finely chopped broccoli florets
• 1/2 cup chopped onion

1. Place drained salmon in a large bowl, removing skin and bones if desired.

2. Add eggs, almond meal, lemon juice, salt, garlic powder and pepper. Stir well to combine.

3. Add kale, broccoli and onion. Be sure they are very finely chopped or the burgers will fall apart. Mix well.

4. Form into 5 tightly packed patties. Place on a plate lined with foil or parchment paper and refrigerate for at least 30 minutes.

5. Heat a large skillet sprayed with oil over medium heat. Once hot, add refrigerated burgers. Cook for 5 to 7 minutes per side, or until browned.
Makes 5.

Adapted with permission from the blog Hummusapien, where Alexis Joseph inspires others to make being healthy as delicious as possible and to live fully along the way.