Everyone knows that organic and home grown food is great for the body. When food is highly processed or laden with bad fats, salt, sugar and other preservatives, it can have a bad effect on our overall health and wellbeing. Yes, we are all guilty of having junk food at some points in our lives, and sometimes we cannot deny the lure of junk foods in their shiny and attractive packaging. But we all know that too much of anything is bad, especially anything being digested into your body. During the late 60s and early 70s the world saw a shift from natural and organic food to eating processed food because it was cheap and easy. From then on studies have shown that cases of cancer, obesity, diabetes, hypertension and other chronic diseases have risen and affected millions of people around the world.
Many medical experts and scientists have proven that eating natural food is the best way to maintain health and prevent disease. They also added that natural food is as good as medicine in enhancing the body’s health and preventing certain ailments, plus natural food tastes much better, looks more appealing and is more fun to eat. These experts and other self conscious individuals are pushing for the comeback of natural food to the daily diet, helping to raise awareness about the many advantages of eating healthy natural Superfoods.
It is also a fact that some foods are best known for their nutritional benefits; it has been proven that vegetables, fruits, legumes and grains are excellent choices for overall body health and wellness because they boost metabolism, enhance the immune system, burn fat and help the body to function at its best. It also makes sense that combining certain Superfoods would likely increase the benefits. By slowly changing to a healthy lifestyle that includes exercise and diet, the effects of these superfood combos will surely be felt for years to come. You can start the change by including these simple, super food combo recipes into your daily diet.
Oatmeal Pancakes With Blueberry Sauce
1 ½ cups of rolled oats
1 cup of 1% low fat buttermilk
1 cup of all-purpose flour
½ cup of whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
½ teaspoon ground cinnamon
1 large egg
2 large egg whites
¼ cup of sugar
1 tbspn lemon juice
¼ teaspoon of ground cinnamon
2 cups of frozen wild blueberries
1 ½ cup of 1% low fat milk
Soak the oats in the buttermilk in a small bowl for 15 minutes.
Combine the whole wheat flour, all purpose flour, baking soda, ¼ sugar, baking powder, salt and a ½ teaspoon of cinnamon in a medium bowl.
Whisk the eggs with the egg whites and then stir in the milk.
Add the dry ingredients to the wet ingredients and then stir.
Heat a non-stick skillet on medium heat. Coat the skillet with the cooking spray.
Pour ½ cup of the batter per pancake in the skillet. Cook for 2 minutes or until the top is covered with bubbles. Flip and cook for 2 minutes. Do the same with all the batches.
Combine the blueberries, the ¼ sugar and lemon juice in the saucepan. Cook over medium heat until the blueberries pop. Stir in the ground cinnamon.
Spoon blueberry sauce on pancakes and serve.
Tofu & Greens, Black Bean And Wild Rice Pilaf
200g of light tofu
Chopped ginger, fresh
1 cup of chopped swiss chard
½ cup of leeks
1 clove of minced garlic
1 ¼ cup of parsley
1 tsp of sesame oil
¼ cup of chopped sun-dried tomatoes
½ cup of rinsed black beans
Steam-saute the tofu, leeks, garlic and ginger.
Add the greens and sauté until the greens are cooked and then stir in the sesame oil.
Combine the black beans, rice, tomatoes and parsley. Season it with pepper, lemon zest and lemon juice.
Serve together and enjoy.
Overnight Quinoa and Blueberry Oatmeal
½ cup of uncooked rolled oats
1 tbsp of Chia seeds
1/3 cup of cooked quinoa
2 tbspn of brown sugar
1 cup of almond milk
¼ cup of blueberries
Fill in ½ cup of rolled oats in a bowl or a mason jar.
Add the Chia seeds and then add 1/3 cup of cooked quinoa.
Mix in the almond milk, brown sugar and a pinch of salt.
Cover the mixture and then put in the fridge for 8 hours or overnight.
Enjoy it as a snack or breakfast.
1 ½ lbs of salmon fillet
2 cloves of garlic
Salt and pepper
1 sprig of chopped dill
2 chopped green onions
5 sprigs of dill weed
5 slices of lemon
Preheat the oven to 230C/450F. Spray the large 2 pieces of aluminum foil with cooking spray.
Place the fillet on the foil and then sprinkle with salt, pepper, chopped dill and garlic. Arrange the lemon slices on top of the fillet. Place the sprig of dill on top of the lemon and then sprinkle the fillet with the scallions.
Cover the salmon fillet with another piece of foil, pinch together to close and seal. Place the fish on a baking tray.
Bake for 25 minutes or until salmon is flaky. Serve hot and enjoy.
Quinoa Salad Greens with Fresh Basil and Pistachios
1 cup of chopped fresh basil
3 large leaves of kale leaves with the ribs removed and shredded
2 tbspn of extra virgin olive oil
1 ½ cup of lemon juice
1 cup of cooked quinoa
½ cubed avocado
¼ teaspoon of salt
A pinch of black pepper
1 cup of lettuce or spring greens
¼ cup of chopped pistachios or walnuts
In large salad bowl, simply combine all ingredients together and toss.
Serve and enjoy.
Pistachio And Kale Pesto Spaghetti
1 large bunch stemmed kale
10oz of whole wheat spaghetti
2 tbspn of roasted salted pistachios
1 smashed clove of garlic
1 cup of fresh parsley leaves
¼ cup of extra virgin olive oil
1 tbspn of of lemon juice and the wedges for serving
Boil water in a large pot. Add salt to taste. Add the kale to the pot and cook, stirring until it is wilted.
Transfer the kale to an ice water to stop cooking, but keep the water boiling. chop the kale.
Add the pasta to the boiling water and cook according to the package directions. Drain the water after cooking pasta. Reserve ½ cup of the pasta water.
Pulse the garlic and pistachios in a processor until finely chopped. Add kale and parsley until finely chopped. With the processor running, add the olive oil in a steady stream. Add the cheese, lemon juice, salt and pepper.
Toss the pasta with the pesto. Season to taste with salt and pepper. Serve with lemon wedges on the side. Enjoy.
3 Oz of pomegranate juice
1 Oz of blueberry concentrates
1 can of seltzer
2 Oz vodka
Lime wedge for garnish
Combine pomegranate juice, vodka blueberry concentrate and ice in a cocktail shaker. Shake vigorously.
Pour the mixture into serving glass.
Add the seltzer water and stir slowly to mix.
Garnish with lemon wedge when serving. Enjoy
So, will you make the change to organic Superfoods? If you have made any of these or know any other great Superfood recipes, let us know in the comments!