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Superfoods Recipes for Healthy Living

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Superfoods Recipes for Healthy Living SuperFoods Recipes for healthy Living Green Smoothie with Mango (2 superfoods) ½ cup coconut milk 1 cup strawberries 1 cup greens (Kale or spinach) ½ cup blueberries ½ cup Mango (cut into chunks) 2TBL protein powder (hemp or pumpkin seed) 1 TBL chia seeds (optional) Blend until smooth. (add water to thin) Makes 2 x 16 ounce drinks Mango Lassi Recipe (2 Superfoods) 1 cup plain greek yogurt 1/2 cup milk (non-fat, coconut, or nut) 1 cup chopped mango (peeled and stone removed) 2 teaspoons honey - to taste A dash of ground cardamom (optional) Put mango, yogurt, milk, honey and cardamom into a blender and blend for 2 minutes, then pour into individual glasses, and serve. The lassi can be kept refrigerated for up to 24 hours. Kale Chips (Greens Superfood) 1 bunch kale 1 tablespoon olive oil 1 teaspoon seasoned salt Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes. Black Bean & Sweet Potato Burritos Serves: 4-6 1 large yam or sweet potato, peeled and diced 1 small or 1/2 large onion, cut into a large dice 2 Tbsp taco seasoning (about 1/2 a commercial packet) olive oil 1 (14.5oz) can black beans, drained and rinsed 2 Tbsp minced cilantro (optional) 10″ Whole Wheat Tortillas Favorite toppings: lettuce, tomato, lime wedges, salsa, cheese etc. for serving. In a medium bowl, toss sweet potato, onion, taco seasoning and about 1 Tbsp olive oil. Stir to coat well. Spread mixture out on a large baking sheet. Roast at 375 degrees for 30 minutes, stirring half- way through the cook time. Toss black beans and cilantro with roasted vegetables and scoop into tortillas with favorite toppings. Roll to seal burritos and grill if desired. Sweet Potato Curry With Spinach and Chickpeas (3 superfoods) 1/2 large sweet onions, chopped or 2 scallions, thinly sliced 1 -2 teaspoon canola oil 2 tablespoons curry powder 1 tablespoon cumin 1 teaspoon cinnamon 10 ounces fresh spinach, washed, stemmed and coarsely chopped 2 large sweet potatoes, peeled and diced (about 2 lbs) 1 (14 1/2 ounce) cans chickpeas, rinsed and drained 1/2 cup water 1 (14 1/2 ounce) cans diced tomatoes, can substitute fresh if available 1/4 cup chopped fresh cilantro, for garnish basmati rice or brown rice, for serving Peel, chop and steam sweet potatoes in a veggie steamer for about 15 minutes. While sweet potatoes cook, heat 1-2 tsp of canola or vegetable oil over medium heat. Add onions and sauté 2-3 minutes, or until they begin to soften. Next, add the curry powder, cumin, and cinnamon, and stir to coat the onions evenly with spices. Add tomatoes with their juices, and the chickpeas, stir to combine. Add ½ cup water and raise heat up to a strong simmer for about a minute or two. Next, add the fresh spinach, a couple handfuls at a time, stirring to coat with cooking liquid. When all the spinach is added to the pan, cover and simmer until just wilted, about 3 minutes. Add the cooked sweet potatoes to the liquid, and stir to coat. Simmer for another 3-5 minutes, or until flavors are well combined. Transfer to serving dish, toss with fresh cilantro, and serve hot. This dish is nice served over basmati or brown rice. Yield: Makes about 2 cups. Braised Autumn Vegetables with Garbanzo Beans 1 tablespoon extra virgin olive oil Heat the oil in a 2-quart skillet. Add the onion, followed by the 1 small red onion, diced other vegetables in the order listed. Sauté for about 5 minutes. 1 cup winter squash, cut into 1/2-inch cubes Add the salt and continue cooking while you make the braising 1 small red pepper, cut into 1/2-inch strips sauce. 2 cups broccoli florets 1 teaspoon sea salt While the vegetables are cooking, combine all of the remaining 3/4 cup tomato juice ingredients, except the beans, in a blender and process to make 1/4 cup orange juice 1/4 cup lemon juice a smooth sauce. 2 tablespoon tamari (wheat-free soy sauce) 2 cloves garlic Add the sauce and the garbanzo 2 tablespoon honey beans to the vegetables. Con- 1/2 teaspoon coriander tinue cooking just until vegetables 1/4 teaspoon 5g) cinnamon are fork-tender. 1 teaspoon cumin 1/2 teaspoon fennel Serve over a bed of basmati rice 2 teaspoon fresh ginger, minced and garnish with fresh basil or 1 tablespoon balsamic vinegar cilantro. 2 cups garbanzo beans, cooked 3 cups brown basmati rice, cooked 1/4 cup fresh basil or cilantro, chopped Salmon with Mustard and Ginger Try this easy-to-prepare recipe not only for great taste but to add an extra boost of those hard-to-find omega-3 fatty acids to your day. Enjoy! Prep and Cook Time: 15 minutes 8 oz salmon fillet 2 tsp + 1 TBS lemon juice 1 TBS extra vigin olive oil 1 clove garlic, pressed 1 tsp yellow or Dijon mustard 1/2 tsp soy sauce 2 TBS cilantro 2 TBS grated ginger sea salt and pepper to taste To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.) Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for done- ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside. Top salmon 1 TBS lemon juice and the re- maining ingredients. 15-Minute Greek Garbanzo Bean Salad Rich in protein and dietary fiber, this fresh-tasting salad provides 11% of your Daily Value (DV) for protein and 26% DV for dietary fiber. It only takes minutes to prepare and gets tastier the longer it marinates. Prep and Cook Time: 15 minutes—Serves 4 2 cups or 1 15 oz can garbanzo beans (without BPA), drained and rinsed 2/3 cup minced scallion 3 medium cloves garlic, pressed 1 medium ripe tomato, seeds removed and chopped 3 medium ribs celery, diced about 1/2-inch pieces 3 TBS fresh lemon juice 2 1/2 TBS chopped fresh mint (or 2 1/2 tsp dried mint) 3 TBS chopped fresh parsley (or 3 tsp dried parsley) extra virgin olive oil to taste 1 small head chopped romaine lettuce, outer leaves removed, and discarded salt & cracked black pepper to taste * optional: 1/4 cup feta cheese Mix all ingredients except lettuce and cheese in a bowl and season with salt and pepper to taste. Serve on bed of chopped romaine lettuce and sprinkle with feta cheese, if desired. Wasa with Smoked Salmon and Goat Cheese Prep time: 15 minutes 2 tablespoons goat cheese (to reduce fat content, use light cream cheese or reduced fat goat cheese). 1 tablespoon capers (to lower sodium content, replace capers with chives). 1 tablespoon chopped chives 2 slices smoked salmon 1 teaspoon olive oil 1 teaspoon lemon juice Freshly ground black pepper to taste 2 tablespoons mixed baby salad greens 2 pieces Rye Crispbread Spread 1 tablespoon of goat cheese on each crispbread. Sprinkle each crispbread with ½ tablespoon of capers and ½ tablespoon chopped chives. Cover each with thinly sliced salmon. Mix olive oil and lemon juice to- gether. Sprinkle ½ of the oil mixture on each crispbread. Sprinkle with fresh ground pepper. Top with baby salad greens and sprinkle with remaining olive oil and lemon mixture. Turkey and Avocado Wasa Sandwich 3 slices Havarti cheese, sliced thin (reduce the fat by using low fat Swiss cheese instead of Havarti.) ½ avocado, sliced thin 3 slices turkey breast 1 teaspoon olive oil ¼ cup tomatoes, finely minced 2 tablespoons purple onion, finely minced 1 tablespoon Italian flat leaf parsley, chopped Salt to taste Freshly ground black pepper to taste 3 pieces Wasa Hearty (may substitute any Wasa Crispbread variety) Combine olive oil, tomatoes, purple onion, parsley, salt and pepper in a small bowl. Mix and set aside. Place 1 slice of Havarti cheese, 1 slice of turkey breast, 3 thin slices of avocado on each crispbread. Top with tomato and onion mixture. Hummus and Cucumber on Wasa 1 piece Wasa Sourdough Crispbread 2 tablespoons hummus 3 slices cucumber or experiment with different veggies—carrots, red and green peppers can be colorful, healthy and tasty variations. 1 teaspoon parsley, minced ¼ teaspoon ground cumin Spread the hummus on Wasa Crispbread. Place the cucumber on the hummus and top with minced parsley and ground cumin. Hummus is a great pairing for Wasa. Each tablespoon of hummus provides 1 gram of fi- ber, so along with the fiber from Wasa, this recipe provides 4g or 16% of the recom- mended amount of fiber you should eat each day.
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