The word “superfood” is a relatively new term that many people use to describe highly nutritious foods. Often, you’ll find it written on packaged foods and containers of fresh produce. However, only a few foods are truly worthy of the esteemed superfood title.
Below, you’ll find a few recipes that incorporate a handful of these nutritious foods. The best part is, they require little time in the kitchen and are incredibly easy to make.
1. Overnight Chia Oatmeal
For being so small, chia seeds sure do pack a healthy punch. Each seed is brimming with antioxidants, protein, omega-3s, magnesium and other essential nutrients. Plus, they make great overnight oatmeal that you can prepare ahead of time. Simply combine milk, rolled oats, chia seeds, vanilla, agave or honey and dried fruit in a mason jar. Pop it in the fridge and enjoy them for breakfast the following morning.
2. Kale and Bacon Tart
Overnight oats are difficult to beat in terms of minimal prep time. However, if you have a few more minutes to spare, try making a kale and bacon tart. This delicious recipe only takes a few minutes of prep time and is full of healthy superfoods like kale, eggs, nutmeg and red onion. Boost your energy and enjoy high levels of zinc, calcium, folate, iron, vitamin C and more after enjoying a slice — or two!
3. Avocado Crab Salad
Avocados are chock full of healthy fats, which can minimize inflammation, lower bad cholesterol and keep your energy levels up. They also contain fiber, potassium, magnesium and various other nutrients, making them a powerful superfood worthy of any kitchen. Blend this green fruit into a bisque with lemon juice, vegetable stock, green onion, garlic and cilantro. Then pour it over some crab salad for an easy, healthy snack or meal.
4. Sesame Salmon and Broccoli
Don’t want to dirty and clean your blender? Try whipping up some sheet pan sesame salmon with broccoli. Both of the main ingredients have earned a reputation as superfoods as they’re low in calories and high in nutrition. Broccoli may even reduce your risk of cancer and boost immune health. Simply toss all the ingredients onto the sheet pan and roast for 25 minutes. Then, serve with steamed rice and a squeeze of lemon.
5. Sausage and Quinoa Minestrone
While most people consider quinoa a grain, this edible plant is, in fact, a seed — and boy, is it super. Quinoa is gluten-free, high in protein and one of the only plant foods to contain all nine essential amino acids. Make this superfood part of a healthy diet with hearty sausage and quinoa minestrone. Simply whip up some sausage, add your vegetables to the pan and cook for three minutes. Then, add the broth, tomatoes and quinoa and boil until the seeds are fluffy.
Keeping It Simple
If you want to eat healthily and get your daily dose of superfoods, it’s best to keep things simple. Look for quick, easy recipes — like the ones above — to minimize your time in the kitchen and maximize nutrition. Doing so will keep you motivated and on the right track to a healthier, happier you.