30 Super-Foods for a healthy lifestyle

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30 Superfoods

The new buzzword when it comes to healthy food is superfood. But actually have you ever wondered what this might be? Some foods (mainly fruits, vegetables, nuts, grains, and seeds) contain essential nutrients including vitamins, minerals, and antioxidants. These foods are known to have power to boost our health.

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But this also means that just because they fall into superfoods category this does not mean they are complicated to prepare. Not all of us are bless with the skills of doing the magic in kitchen and preparing super awesome food. So we’ve put down a list of easy to make superfoods that will boost your health while it won’t require any special cooking skills. There is a meal for each time of the day so get your hands on it right now.

Breakfast

1. Pumpkin Spiced Oatmeal

We start the list with one of my favorite breakfasts because it includes cinnamon that always gives that perfect aroma. This meal is packed with nice nutritional value by four superfoods it contains and it will require you 5 minutes to prepare. All you need is pumpkin puree, oatmeal, cinnamon and milk. Some of the things you can add include dried fruits or nuts.

2. Colorful Flower Eggs

Colorful baked eggs contain about 12 grams of protein per serving and thus you can easily skip your morning snack. Bell peppers are full of vitamin A and C, however if you are not a fan of them as the containers, substitute eggplant, pumpkin or acorn squash.

3. Kale, Almond, Banana Smoothie With Chia Seeds

This recipe makes it a perfect quick breakfast with a combination of 4 delicious superfoods. You can also substitute almond milk for soy or skim milk and this way you want lose essential vitamins and minerals that can help you building muscles, losing weight and strengthening the bones.

Spinach smoothie

4. Sweet Potato Hash With Eggs

Sweet potatoes, eggs and green, red and yellow bell peppers are the ingredients of this delicious breakfast. You can add some meat for additional protein or enrich it with additional vegetables such as kale and spinach. These potatoes are full of vitamin A and thus, except for being delicious, also beneficial for the health of your eyes.

5. Shirred Eggs With Smoked Salmon

I don’t know whether it can go more delicious than the smoked salmon. This dish is super simple. It contains Swiss chard, chives and onions and slices of gooey brie cheese with salmon. Salmon is well-known to contain significant amounts of omega-3 fatty acids which are beneficial to your brain. You can reduce the calories in this dish by substituting heavy cream with milk.

6. Breakfast Casserole With Spinach, Leeks, Cottage Cheese, and Goat Cheese

You can always impress yourself with this fancy looking casserole. The big serving of spinach is a great source of iron. The preparation is simple as it goes. You just need to combine everything and bake it for 20 minutes.

Lunch

7. Goat Cheese and Beet Salad

If you are a fan of the veggies for fighting cancer this is a perfect salad for you. Additionally beets are rich in potassium and this will help your body building proteins and muscles. Mix the veggies with pistachios, baby greens and cheese for a quick and tasty lunch

8. Greek Yogurt Chicken Salad

Greek yoghurt’s popularity has been significantly increased during the past couple of years due to the fact that it’s full with probiotics. That’s why this salad rather uses it than mayonnaise in order to get a creamy and delicious healthy filling. Furthermore, apples, green onions and almonds add a tasty crunch to this gluten-free meal.

9. Quinoa Salad With Red Pepper and Cilantro

We already mentioned one quinoa salad before in one of our texts. The reason why we like to mention quinoa is because it’s a seed that provides a protein-rich base for a salad. Add citrusy vinaigrette, mustard and lime for a salad that will leave you full.

10. Spinach, Avocado, and Kiwi SaladLunch

Fruits are the main ingredient of this salad. However spinach is the second main ingredient. Kiwi and Avocado are the ones which make this salad delicious while adding great amount of value in vitamin C and B6 along with healthy fats.

11. Orange, Avocado, and Arugula Salad

You will be surprised how one simple salad as this can be this filling. This recipe also goes as simple as it can get. Just mix orange, avocado, pomegranate, argula, mint and basil and add a dressing made of lemon, honey and olive oil and you are good to go. These meal takes only couple of minutes to prepare.

12. Stacked Salmon Salad

This salad contains avocado, whole roasted piquillo peppers and yellow squash. They should be layered in such way to make a sandwich. Use oven baked salmon as a bread to layers you previously made. The interesting part of this is that it will take you only 30 minutes or less to prepare this antioxidant meal.

Dinner

13. Sweet Potato and Green Bean Salad With Maple-Mustard Dressing

This is one of those simple meals where you don’t need to do a lot of work in order to get a delicious meal. Just put together green beans, toasted walnuts, mixed leafy greens and dried cranberries and you are good to go.

14. Grilled Halibut With Kale Pistachio Pesto

Believe it or not, the main superfood in this meal is pesto sauce. What makes it so tasty and healthy is the mix of kale, basil, pistachios, olive oil, garlic, Parmesan cheese and lemon.

15. Harvest Skillet Popped Lentils

First thing you should do for in order to make this meal is to roast lentils in a pan. You should aim for getting that nutty, crispy and full of flavour condition. This will give temptation even to meat eaters. Combine the butternut squash, green apples and sweet potato with what you have previously made and season it with cinnamon, pepper and apple cider vinegar.

Dinner16. Salmon With Almonds and Asparagus

I started getting crazy about asparagus when I first tried the asparagus soup in Berlin. However, beside that it’s tasty it’s also healthy. That’s why asparagus, along with the salmon gets center of attention in this recipe. Top the asparagus and grilled salmon with almonds, dress the whole shebang with chili, garlic and lemon. You can see that this recipe is a no brainer as it takes only about 20 minutes to prepare. .

17. Chickpeas and Dandelion Greens

This salad contains only eight ingredients which makes it very simple. It creates a combinations of fibre with dandelion greens and chickpeas that are rich in iron. Lemon zest and tangerine juice dressing are set to remove the bitterness of greens. You can also add robustness to the salad by serving it on a quinoa.

18. Honey Sesame Steamed Greens

I like to call this recipe a leafy green bonanza. It contains broccoli, kale, spinach, Swiss chard and bok choy. But if you feel creative you can add some of your own leafy green ideas to it. These ingredients will help your body regulate blood flow as well as protect the cells. In order to make a dressing you just need to microwave sesame and add it to soy sauce, honey and garlic dressing.

Snacks

19. Raw Vegan Banana Hemp Seed Sushi Slices

Needless to say that you don’t need to be a sushi expert to make this snack. You just need to spread peanut butter on a banana and toss a dose of hemp seeds over. This will add some vitamin E and protein to the snack.

20. Fruit Salad With Kiwi, Strawberries, and MangoSnacks

Forget about the memories of high fructose corn syrup and grapes floating in it. Kiwi, mango and strawberries combined with honey, mint and lemon juice make this fruit salad rich in nutrients. Loads of vitamin C that are in it will boost your immune system.

21. Superfood Trail Mix

Instead of taking a sugary granola take into consideration this mix. Natural sweetness is what makes this combination special. It contains hazelnuts, pistachios, raisins, pecans, blueberries, walnuts and goji berries.

22. Chia Crispbreads

For a midday energy boost consider these chia crispbreads. They are full of antioxidants. Studies show that omega-3 acids that are present in chia improve endurance. Bake thinly pumpkin, sunflower and chia seeds with flax and oats. Then add a topping made with your favourite fruit and spread it over.

23. Cinnamon Applesauce With Flax and Honey

Would you believe me if I tell you that you don’t even need 2 minutes to make a snack that will both increase the risk of diabetes and cardiovascular disease? This snack is full of nutrients and plant polyphenols. It comprises of flax seeds, honey, unsweetened applesauce and cinnamon which create a delicious snack.

24. Roasted Garbanzo Beans With Sea Salt and Goji Berries

Potato chips is what you crave for? You must try this instead. I am sure it won’t surprise you if I say that this snack is full of nutrients including fibre, iron, magnesium and folate instead of empty calories.

25. Pomegranate Raita

Raita is a prefect dip for dunking apples, bananas or strawberries. It is a Southeast Asian condiment. Whisk honey and yoghurt with black salt, chaat masala and cumin and add pomegranate juice and creamy dip with grated beets.

Dessert

26. Healthy Candy Apple Wedges

I simply enjoy chocolate. And although not all the chocolates are bad and in some situations it can be healthy, they are full of calories. You can reduce your chocolate intake by dipping the apple slices in dark chocolate and sprinkle some walnuts for a better taste.Dessert

27. “Rain Berry” Cake

Most people who are rather not baking in the oven would be happy with this recipe. Make the crust out of crushed walnuts and a filling from a rather straightforward combinations of crushed blueberries and chilled Greek yoghurt, honey and cardamom.

28. Blueberry Lemon Cookies

Again Greek yoghurt. These cookies made with Greek yoghurt are a good treat after dinner which won’t take a lot of your time to prepare. What you need is just to mix all the ingredients and bake. It is made of flour, sugar, yogurt, lemon zest, vanilla and blueberries.

29. Peach and Cherry Quinoa Crumble

You thought you cannot eat quinoa for desert? Well, let us break this myth. Quinoa can be both delicious and possible to eat as a desert. You need to make layers of quinoa, almond flour and cinnamon and on top put chopped peaches and cherries. This dessert can also be your treat after heavy work out since cherries are known for soothing sore muscles.

30. Pomegranate Coconut Mousse

If you would like a desert is both creamy and rich it is a super light mousse. You just need to sprinkle some pomegranate seeds and grated coconut. Without any refined sugars this decadent treat will help protecting your heart.

2 COMMENTS

    • Oil…it gets more than cars running…:)
      Pure olive oil is more than just a healthy and tasty fat, it can also help relieve constipation. It stimulates your digestive system, which helps get things moving through your colon, and taken regularly it can prevent constipation as well. In the morning consume one tablespoon of olive oil. It works best on an empty stomach, so have it before you eat anything else. If you forget, wait until later when you haven’t eaten for a while. You can mix it with a little bit of lemon juice if you like to lighten the flavor (lemon juice also acts as a natural aid for constipation.)

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