There’s healthy food, and then there’s superfood.
Generally very nutrient-dense while low in calories, superfoods are a category of ingredients that are rich in antioxidants, vitamins and minerals. Some even have extra special qualities, such as a high amount of fibre or healthy fats.
There’s no need to head to a supplement store — some of the common ingredients you have in your kitchen are already super! To bump up the nutritional value of your breakfast, lunch or dinner, here are 7 easy recipes that effortlessly incorporate superfoods:
1. Grilled Avocado with Tomatoes and Feta Cheese
The superfood of this great lunch recipe is none other than avocado. Rich in vitamin C, E, K and B6, the green fruit is also known to be healthy for the heart and gut. Our grilled avocado with tomatoes and feta cheese recipe combines the creamy avocado with the tangy flavour of fresh tomatoes and peppery feta cheese.
In total — a good boost of vitamins, plenty of healthy fats and at least 12 grams of fiber, all within 15 minutes of cook time.
Preparation Time: 15 minutes. Serves 4.
2. Trio Eggs Spinach in Superior Stock
Popeye always ate his spinach for superhuman strength, and while that’s a cartoon, there’s some truth to how great spinach is for your body. These greens are easily found on supermarket shelves, even locally-grown options such as Sustenir’s Spectacular Spinach. On top of its low calorie count, Sustenir’s Spectacular Spinach is sweet, tender and full of nutrients like vitamin A, C, Iron and Potassium that boosts your immune system. Perhaps the most surprising is how much calcium it contains: one serving of Sustenir’s Spectacular Spinach has 8x more Vitamin A than a glass of milk!
This Trio Eggs Spinach recipe is a flavourful soup that is super easy to make and goes perfectly with steamed rice. We use a rich chicken stock in this recipe, but switch out for anchovies or vegetable stock to your liking.
Preparation Time: 25 minutes. Serves 4.
3. Mashed Sweet Potatoes with Pumpkin
This pumpkin dish is full of flavour! You get the natural sweetness from pumpkin and sweet potato, complimented by the umami of miso and french butter. With a light and fluffy texture, it’s perfect for a potluck party, or even just to pair with a midweek steak dinner.
Either way, this Mashed Sweet Potatoes with Pumpkin brings you (and dinner guests) the benefits of pumpkin, which include vitamins A, C and a whole lot of fiber. Just one cup of pumpkin gives you over 200 percent of the recommended daily intake of vitamin A and more than 500 milligrams of potassium — more than a banana!
Preparation Time: 20 minutes. Serves 6 to 8.
4. Roast Garden Chicken and Lettuce Salad
You’ll find this humble superfood in almost all salad recipes, and for good reason too. Lettuce is dense with iron, calcium and vitamins A, C and K. The result? Strong bones, lower risk of cataracts and improved overall wellness. In this recipe, we layer tender roast chicken on a bed of refreshing lettuce, topped with tomatoes, croutons and tangy lemon drizzle.
For even more texture and nourishment, go for a lettuce blend. Sustenir’s Mighty Mix is a sweet and succulent option, giving you lettuce, curly kale and arugula in one nutritious mix.
Preparation Time: 15 mins. Serves 4 to 6
5. Ginger Fried Rice
This confinement food recipe sets the bar for nutritious and tasty meals. The fluffy grains of rice are stir-fried with chicken, garlic, a range of condiments and a knob of finely chopped ginger. The 20-minute dish is a good carb base to go with other dishes, but also works well as a standalone meal to finish up overnight rice.
As a superfood, ginger is not only incredibly aromatic, but also has strong anti-inflammatory and antioxidant effects. Make full use of its benefits with this Ginger Fried Rice recipe, or check out 7 other ginger recipes here.
Preparation Time: 20 minutes. Serves 2 to 3.
6. Baked Miso Salmon
Our list of superfoods so far has been plant-based, but salmon also deserves a spot. It contains a long list of vitamins and minerals, including the all-important omega-3 fatty acids. Combined with potassium, these acids improve heart health, blood pressure and reduce inflammation.
This simple Baked Miso Salmon recipe helps you reap those nutritional benefits within 30 minutes of cook time. The miso marinade eliminates the fishy taste, while adding a depth of umami flavour on your dinner table.
Preparation Time: 30 minutes. Serves 4
7. Garlic and Salted Fish Kale Stir-Fry
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Kale is a delicious leafy green that is often overlooked as just a veggie for salads. We’ve found that it tastes great in stir-fry, too, like in this Garlic and Salted Fish Kale Stir-Fry. Here, we use Toscano Kale leaves for its nutty flavour that goes well with all kinds of meat, including salted fish.
The earthiness of sauteed kale blends well with tasty salted fish, sealed with aromatic garlic that ties it together. Compared to spinach or bok choy, the leaves have a good crunch to them, creating a unique (and addictive!) vegetable dish.
The benefits of kale are not to be missed — not only is it spruced with vitamins A, C and K, but it’s also filled with the same omega-3 acids found in fish! The nutrients in kale help to lower cholesterol, boost your immune system, and may even prevent cancer.
From avocado to kale, there are many nutritious food options to add to your daily diet. While no single ingredient can replenish your body on its own, intentionally including these superfoods can ensure you get the nutrients you need.
Plus, healthy food doesn’t have to be boring! Get inspired by different recipes like these, or try new superfood ingredients to keep things interesting.
While there are many brands of kale to choose from, Sustenir is changing the game by growing and bringing more nutritious kale to your dinner table. The new Toscano Kale is enriched with Gamma-aminobutyric acid (GABA), a natural neurotransmitter that sends signals in the body to reduce anxiety and fight stress.
Just one bag of Toscano Kale will support a day’s worth of GABA benefits — including better mood, better gut health and even better sleep!
Image credit: @sustenirsuperfoods
The full-bodied leaves pair well with sauces in stir-fry dishes — think kailan, but with extra superfood benefits, plus GABA, a neurotransmitter known to help relieve feelings of anxiety.
It’s all grown locally in high-tech hydroponic farms, harvested daily alongside other familiar veggies like spinach and lettuce. With no pesticides used, you can enjoy the superfood benefits with a peace of mind. Start off with our Garlic and Salted Fish Kale Stir-Fry recipe, or check out more amazing kale recipes here.
This article was brought to you by Sustenir.