Easy Super Foods Recipes
Simple Healthy Recipes Using Almonds, Broccoli, Spinach, Salmon
Super foods are referred to as such due to their great health benefits as well as their ability to reduce risk factors for many ailments such as cancer, heart disease high cholesterol and obesity.
Benefits of Super Foods
By simply adding some of the much touted super foods (such as beans, broccoli, spinach, salmon, walnuts, yogurt, onions, garlic, almonds, chile peppers, whole grains or tomatoes; just to name a few) to every day recipes, the nutritional value of the meal will increase. Not only that, but super foods have also been shown to aid in shedding unwanted pounds and keeping them off.
Spicy Almond Chicken - 4 servings
Ingredients:
- 3 tablespoons extra virgin olive oil
- 4 large skinless chicken breasts
- 1 (14 oz) can of whole cranberry sauce
- 1/2 cup yellow mustard
- 2 medium-sized jalapeño peppers, diced
- 2/3 cup slivered almonds
- 3 tablespoons brown sugar
- 2 tablespoons lemon juice
- 1/2 teaspoon ground cinnamon
Directions:
- Heat olive oil in a large skillet over medium heat. Add chicken to heated oil and sauté for about 10 minutes, or until lightly browned on all sides. While chicken is browning, lightly coat a 9x13 inch baking dish with cooking spray. Remove chicken breasts from skillet and place in baking dish. Set aside.
- Preheat oven to 350 degrees.
- In the same skillet where the chicken was sautéed, add whole cranberry sauce, mustard, peppers, almonds, sugar, lemon juice and cinnamon. Cook ingredients together over low-medium heat, stirring constantly, for about five minutes. Pour mixture over chicken.
- Cover dish with foil and bake for 30 minutes. Remove foil and bake an additional 10 minutes.
- Serve over white rice
Herb Crusted Salmon with Spinach Sauté - 4 servings
Ingredients:
- 16 ounce salmon fillet, cut into 4 pieces
- 1 tablespoon extra virgin olive oil
- 1/4 cup dried basil
- 1/4 cup dried oregano
- 1/4 cup rosemary
- 1/4 cup thyme
- Sea salt or coarse-grained salt
- Freshly ground black pepper
- 2 tablespoons extra virgin olive oil
- 8 oz fresh sliced mushrooms
- 1/2 cup diced onion
- 14 oz fresh baby spinach
- Salt
- Fresh ground pepper
- Dash of ground cayenne pepper
- 1 Tablespoon lemon juice
- 14 to 18 grape tomatoes, halved
Directions
- Preheat the oven to 450 degrees.
- With a pastry brush, gently coat salmon portions with olive oil. Set aside.
- In a large mixing bowl, add herbs salt and pepper; mix well.
- Roll salmon pieces in herb mixture until completely coated. Place salmon, skin side down, on a non-stick baking sheet.
- Bake until salmon is cooked through, about 12 to 15 minutes.
- In a large skillet or Dutch oven, heat oil over medium heat. Add mushrooms; sauté until tender. Add chopped onion; continue to sauté for about 2 more minutes.
- Slowly add in the spinach, cooking until wilted enough to add the remaining spinach.
- Stir in salt, pepper, cayenne, and lemon juice. Cover and cook for 2 to 3 minutes.
- Add the halved tomatoes and continue cooking for 2 minutes more.
- Remove vegetables to a serving dish, ensuring to leave behind as much liquid as possible.
- Reduce the remaining liquid by boiling for an extra minute or so; pour over spinach mixture before serving.
Easy Ways to Add Super Foods to Any Meal
Perhaps the simplest way to incorporate super foods to every day meals is to just add them. Try chopping up some apples and mixing them into a bowl of oatmeal or other hot cereal. Add an ounce of almonds (roughly about 25 pieces) to salads, cereals, baked goods, yogurt and stir-fry. Sprinkle milled flax seed on anything to add omega-3 oils and fiber to any food – salads, juices, shakes, smoothies, yogurt, cereals, and muffins.
Fresh Vegetables
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