4 Superfood Recipes

Delicious and packed with nutrients, superfoods offer a huge nutritional bang for your caloric buck. Try these superfood recipes for a tasty health boost.

| May/June 2013

  • Edible North American berries, such as cranberries, are low in calories but high in antioxidants, making them one of the world's most nutritious fruits.
    Photo By Shutterstock

  • Photo By Shutterstock
  • Pomegranates contain a broad spectrum of vitamins and minerals, especially vitamin C and potassium, as well as antioxidants and anti-inflammatory essential amino acids.
    Photo By Shutterstock
  • "Superfood Kitchen" by Julie Morris features plant-based, nutrient-dense recipes loaded with antioxidants, essential fatty acids, vitamins, minerals and more.
    Photo Courtesy Sterling Epicure
  • This Superfruit Salad provides a full day's ration of fresh produce in just one sitting.
    Photo By Julie Morris

Let’s be honest: There’s no such thing as “The Perfect Food.” Natural foods—of superfood status or not—function as team players, each contributing a unique and complementary set of nutritional attributes (a key to why pursuing health through isolated synthetic vitamins is not particularly effective). Understandably, the mantra behind superfood cuisine is to promote a top-quality variety of exciting edibles that together offer prime nutritional synergy.

4 Superfood Recipes

Superfruit Salad recipe
Spring Salad with Ginger Dressing recipe
Quinoa with Sun-Dried Tomatoes and Pesto Sauce recipe
Black-Eyed Pea and Kale Stew recipe

Of course, looking at the core definition of a superfood alone, it’s easy to see that a great number of vegetables, fruits, seeds and other plant-based foods function in ways that would qualify them as worthy of wearing the “nutrient-dense” cape. Nonetheless, some superfoods are so profoundly packed with beneficial qualities, they deserve a closer look. It’s not that they offer different nutrition than everyday plant-based whole foods per se; they just offer it in a dramatically higher concentration. Some of these foods are so nutrient-dense, they require as little as a spoonful to catapult an entire recipe into superfood status.

The following cherry-picked “specialty superfoods” are chosen for their efficient contribution to living a healthy lifestyle. Though I’m finding these ingredients available in more and more local retail outlets thanks to an increase in superfood popularity, depending on where you live, you may need to do a little hunting to find some of them. Most, however, can be found in your neighborhood health-food store, and if they don’t carry an ingredient, put in a request to the manager to bring in this new item, or place a special order (you’ll help make these foods a staple grocery item for everyone).



Of course, the earth abounds with astoundingly healthy edibles, some of which are just being discovered. But for kitchen purposes, the foods listed here have the golden combination of being readily available, as well as useful from a culinary (aka deliciousness) standpoint.

Berries (North American)

Most of North America’s native berries cannot boast the same potency as some of their Latin American or overseas superberry cousins such as maqui berries or goji berries. Nonetheless, almost all berries still rank among the world’s most nutritious fruits. As one of humankind’s very first food choices, berries function as one of the best antioxidant sources in the fruit kingdom—earning them a top spot in the ANDI rating system (the Aggregate Nutrient Density Index, which ranks foods based on nutrient density ratio on a scale of 1 to 1,000) for their concentrated micronutrients (providing, for example, as much as a day’s worth of vitamin C in just a cup) in conjunction with a low calorie content.

laviedetox
5/29/2013 9:18:32 AM

GREAT ARTICLE............

CANT IMAGINE NOT TAKING MY KALE,CHORELLA,AND KELP EVERYDAY.

VIE,AMOUR'& SANTE',

SUZANNA DUFFY




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