Superfoods And Their Nutritional Potential

When it comes to new routines for a new year, for resolutions, and the promises we make to ourselves, there are few things more impactful than a commitment to a healthy diet.

That’s why nutrition lands at the top of our wellness priorities.

This will come as a shock to no one… Not all foods are the same!

If you’ve followed along with our Pure Essentials blog and our healthy recipes, you know that we encourage everyone to “eat real food”. And there’s nothing more real than superfoods.

So let’s dig in.

Superfoods is a non-scientific term used to describe foods that are exceptionally rich in nutrients and believed to potentially contribute to significant health benefits. These are often dense in vitamins, minerals, antioxidants, and other compounds that can help keep you feeling your best. Perhaps more importantly, superfoods are often associated with having the potential to reduce the risk of chronic diseases and improve quality of life.

There isn't a strict or regulated definition of superfoods. They’re various fruits, vegetables, nuts, seeds, grains, and certain fish or dairy products known for exceptional nutritional value. Some of our favorites include kale, quinoa, blueberries, chia seeds, turmeric, wild-caught salmon, acai berries, spinach, among others. Keep it local, where you can. Buy it organic, when you can.

Let’s be clear about superfoods versus some marketing pitches you’ve seen in the marketplace. These are rich in healthy goodness, but they are not miracle foods. They will not produce miracle cures. A balanced diet that incorporates a variety of nutrient-rich foods, including superfoods, is key to optimal health.

Kale – High in vitamins A, C, K, and antioxidants. Supports eye health, boosts immunity, and aids digestion.

Quinoa – Rich in protein, fiber, and minerals. May aid in weight management and can help provide sustained energy.

Blueberries – Packed with antioxidants and phytochemicals. Shown potential to improve brain health and may help reduce the risk of heart disease.

Chia Seeds – High in omega-3 fatty acids, fiber, and protein. Those support heart health and digestion.

Turmeric – Contains curcumin, which is known for anti-inflammatory properties. Supports joint health and may reduce the risk of chronic diseases.

Those are just a few.

What’s more gratifying than learning about superfoods? We think the best way to enjoy these nutritional delights is in a delicious, healthy recipe. We created 10 dishes we think you’ll find tasty and fun to make.

Download our Superfood Recipe book and have these recipes ready to go 

 

Kale and Quinoa Salad

Ingredients:

• 2 cups cooked quinoa
• 3 cups chopped kale
• 1 ripe avocado, diced
• 1/4 cup sliced almonds
• 1/4 cup dried cranberries
• For the dressing:
• 2 tablespoons olive or avocado oil
• 2 tablespoons lemon juice
• 1 tablespoon tahini
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine cooked quinoa, chopped kale, diced avocado, sliced almonds, and dried cranberries.
2. In a separate small bowl, whisk together oil, lemon juice, tahini, minced garlic, salt, and pepper to make the dressing.
3. Pour the dressing over the salad and toss gently until everything is well coated.
4. Serve immediately or refrigerate for a short while before serving for the flavors to meld.

 

Blueberry Chia Seed Smoothie

Ingredients:

• 1 cup frozen blueberries
• 1 tablespoon chia seeds
• 1/2 cup Greek yogurt
• 1 cup almond milk (or any preferred milk)
• Honey or maple syrup (optional, for sweetness)

Instructions:

1. In a blender, combine frozen blueberries, chia seeds, Greek yogurt, and almond milk.
2. Add honey or maple syrup for sweetness if desired.
3. Blend until smooth and creamy.
4. Pour into a glass and serve immediately.
5. Feel free to adjust the consistency by adding more or less liquid based on your preference.

 

Turmeric-spiced Roasted Vegetables

Ingredients:

• Assorted vegetables (bell peppers, carrots, broccoli, cauliflower, mushrooms, onions, zucchini, etc.), chopped
• 2 tablespoons olive or avocado oil
• 1 teaspoon turmeric powder
• 1/2 teaspoon paprika
• Salt and pepper to taste 

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a mixing bowl, toss the chopped vegetables with oil, turmeric powder, paprika, salt, and pepper until evenly coated.
3. Spread the seasoned vegetables on a baking sheet in a single layer.
4. Roast in the preheated oven for 20-25 minutes or until the vegetables are tender and slightly browned.

 

Salmon with Mango Salsa

Ingredients:

• 4 salmon filets
• 1 ripe mango, diced
• 1/2 red onion, finely chopped
• 1 jalapeño, seeded and diced
• Juice of 1 lime
• Fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Preheat the grill or skillet over medium-high heat.
2. Season the salmon filets with salt and pepper.
3. Grill the salmon for about 4-5 minutes per side or until cooked through.
4. In a bowl, mix together diced mango, chopped red onion, diced jalapeño, lime juice, chopped cilantro, salt, and pepper to make the salsa.
5. Serve the grilled salmon topped with the mango salsa.

 

Quinoa-Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, halved and seeds removed
• 2 cups cooked quinoa
• 1 can black beans, drained and rinsed
• 1 cup organic corn (fresh or frozen)
• 1 large can organic crushed (or diced tomatoes)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Shredded cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a mixing bowl, combine cooked quinoa, black beans, corn kernels, cumin, chili powder, salt, and pepper.
3. Stuff each bell pepper half with the quinoa mixture.
4. Place the stuffed peppers in a baking dish. Cover with tomatoes.  If desired, sprinkle shredded cheese on top.
5. Bake for 25-30 minutes or until the peppers are tender and the filling is heated through.

 

Chia Seed Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup coconut milk (or any preferred milk)
• 1 tablespoon honey or maple syrup (optional)
• Fresh fruits (berries, mango, banana) for topping

Instructions:

1. In a bowl or jar, mix together chia seeds, coconut milk, and honey/maple syrup if using.
2. Stir well to combine and ensure there are no clumps.
3. Cover the bowl or jar and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and create a pudding-like consistency.
4. Before serving, give it a good stir and top with fresh fruits.

 

Turmeric-Ginger Tea

Ingredients:

• 2 cups water 
• 1 teaspoon grated fresh turmeric (or powder)
• 1 teaspoon grated fresh ginger
• 1 tablespoon honey
• Juice of 1/2 lemon 

Instructions:

1. In a saucepan, bring water to a boil.
2. Add turmeric powder and grated ginger to the boiling water.
3. Reduce heat and let it simmer for 5-10 minutes.
4. Strain the tea into a cup.
5. Add honey and lemon juice if desired. Stir well before serving.

 

Blueberry Oatmeal Breakfast Bars

Ingredients:

• 2 cups rolled oats
• ½ cup chopped walnuts or pecans
• 1 cup blueberries (fresh or frozen)
• 1/2 cup almond butter or peanut butter
• 1/4 cup honey or maple syrup
• 2 eggs
• 1 ½ cups your milk choice
• 3 tbs melted butter or coconut oil
• 1 tsp baking powder
• ½ tsp salt
• ¼ tsp nutmeg
• 1 teaspoon vanilla extract
• 1 tsp teaspoon cinnamon
• Optional: ice cream, whipped cream, or Greek yogurt

Instructions:

1. Preheat the oven to 350°F (175°C). Grease or line an 8x8 or 9x9 baking dish with parchment paper.
2. In a mixing bowl, combine oats, nuts, blueberries (reserve ½ for topping), nut butter, honey/maple syrup, cinnamon, nutmeg, baking powder, and salt. Mix until well combined.
3. Press the mixture into the prepared baking dish in an even layer.
4. In a small bowl wisk together eggs, milk, vanilla, butter/oil. Pour over the dry ingredients in the baking dish. 
5. Top with the reserved blueberries.
6. Bake for 25-30 minutes or until the edges are golden brown.
7. Allow it to cool before cutting into bars. Top with ice cream, whipped cream or yogurt if you’re feeling fancy. 

 

Kale Pesto Pasta

Ingredients:

• 8 oz gluten free pasta (spaghetti, penne, or any preferred type)
• 2 cups kale leaves, stems removed
• 1/4 cup grated Parmesan cheese
• 1/4 cup walnuts or pine nuts
• 2 cloves garlic
• 1/4 cup olive oil
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. In a food processor, combine kale leaves, Parmesan cheese, walnuts/pine nuts, garlic, olive oil, salt, and pepper.
3. Blend until smooth, scraping down the sides as needed to ensure everything is well incorporated.
4. Toss the cooked pasta with the kale pesto sauce until evenly coated.

Serve warm.

 

Coconut-Turmeric Curry

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons turmeric powder
• 1 can (14 oz) coconut milk
• Assorted vegetables (bell peppers, cauliflower, carrots, etc.)
• Cooked chickpeas or tofu (optional)
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions:

1. Heat coconut oil in a large skillet or pot over medium heat.
2. Add chopped onion and sauté until translucent.
3. Stir in minced garlic, grated ginger, and turmeric powder. Cook for another minute.
4. Pour in the coconut milk and bring the mixture to a simmer.
5. Add assorted vegetables and cooked chickpeas/tofu if using.
6. Simmer for 15-20 minutes or until the vegetables are tender.
7. Season with salt and pepper.
8. Garnish with fresh cilantro before serving.