12 Superfood Rich Recipes

posted on May 14, 2014 at 1:18 am

Trying to eat healthy? It’s tough when seemingly every ingredient out there is considered bad for you. However, there are some foods that rise above the rest. These so-called “superfoods” are renowned for their healthy properties and have proven nutritional benefits. The following superfood rich recipes are packed with all of the goodness you need to live a better lifestyle.


1. Mushroom Spinach Thai Salad

Superfoods: Mushroom, Spinach, Lime, Jalapenos

superfood rich recipes

1 medium onion, thinly sliced
6 tablespoons freshly squeezed lime juice (from about 3 limes)
2 tablespoons vegetable oil
Kosher salt and freshly ground pepper
1/3 cup soy sauce
3 tablespoons sugar
2 jalapenos (preferably red), minced
2 cups mixed fresh basil, cilantro and mint leaves, chopped
4 portobello mushrooms, stems removed, caps sliced 1/4-inch thick
2 tablespoons toasted white sesame seeds
1 pound spinach, rinsed, stemmed and roughly chopped

Rinse the onions and then add 2 tablespoons lime juice, the oil, 1 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Let them soften for 5 minutes. Whisk together the soy sauce, sugar, jalapenos, and lime juice. Stir in the herbs, portobellos, and half the sesame seeds. Let stand for 6 minutes. Add half the onions to the portobellos, then add the spinach to the other onions. Drizzle the marinated portobello mixture on top and enjoy.


2. Roasted Garlic Soup

Superfoods: Garlic, Potatoes

superfood rich recipes

2 large garlic heads, whole, unpeeled
1 clove(s) garlic, minced
3 tablespoon(s) olive oil
2 bay leaves
1 tablespoon(s) unsalted butter
2 cup(s) onion, minced
1 cup(s) carrots, minced
1 large (1 1/4 cups) potato, peeled and cubed
4 cup(s) chicken stock
1/2 cup(s) dry white wine
1 teaspoon(s) salt
1/2 teaspoon(s) fresh-ground pepper
1/4 cup(s) heavy cream

Cut off each garlic head so the tip is exposed, then place on aluminum foil and drizzle with oil. Add the bay leaves and fold the foil up to form a packet. Bake for 45 minutes. Remove and squeeze the garlic head until the roasted flesh is released, discarding outer husks. Heat the remaining oil and butter and then cook the onions. Add the carrots and cook, then add the garlic and cook. Add the potato, chicken stock, white wine, roasted garlic, salt, and pepper. Bring to a boil and let simmer for 35 minutes. Finally, puree the soup until smooth, and then whisk in the heavy cream.


3. Pomegranate Smoothie

Superfoods: Banana, Pomegranate, Strawberries, Blueberries

superfood rich recipes

1 very ripe banana (for a thicker smoothie use a frozen banana)
1/2 cup frozen pomegranate seeds
1 cup frozen strawberries
1 1/2 cups vanilla soy milk
1/2 cup blueberries

Add all the ingredients to a blender and blend vigorously until mixture is smooth. Pour into a glass and enjoy immediately.


4. Quinoa Salad with Cranberries

Superfoods: Quinoa, Cranberries, Lemon, Cucumber, Cabbage

superfood rich recipe

1 cup uncooked quinoa
2 tablespoons extra virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon kosher salt for cooking quinoa
1/3 cup dried cranberries
1/4 cup packed finely chopped cilantro
1/3 cup finely diced cucumber
1/4 c finely chopped radicchio (or red cabbage)
salt and pepper

Wash quinoa five times, rubbing between your fingers. Boil salted water and add the quinoa, cooking for 10 minutes. Drain the quinoa in a sieve and place sieve over a pan of boiling water, covering with a towel so it can steam for 10 minutes. Whisk the olive oil and lemon juice in a bowl. Allow the quinoa to cool, then add the cranberries, cilantro, cucumber, and radicchio. Drizzle the oil mixture on top as a dressing.


5. Toasted Sesame Ginger Salmon

Superfoods: Sesame, Salmon, Garlic

superfood rich recipes

1 1/2 pounds raw salmon
1/4 cup olive oil
2 tablespoons toasted sesame oil
2 tablespoons rice vinegar
2 tablespoons brown sugar
2 tablespoon soy sauce
2 garlic cloves, grated
1 tablespoons freshly grated ginger
1-2 tablespoons toasted sesame seeds
4 green onions, sliced
sesame ginger honey glaze
1/4 cup honey
1 teaspoon toasted sesame oil
1 teaspoon soy sauce
1/2 teaspoon freshly grated ginger
1/2 teaspoons toasted sesame seeds

Combine olive oil, sesame oil, soy sauce, garlic, ginger, vinegar, and brown sugar, whisking until combined. Add the salmon and let marinate for 30 minutes in the refrigerator. Use tongs to place the salmon on a wire rack above a baking sheet covered with foil. Sprinkle with salt and pepper, then place under the broiler of your oven. Cook for 10-12 minutes until opaque and flaky. Combine the glaze ingredients in a bowl and then pour over the salmon.


6. Corn and Salsa Avocado Cups

Superfoods: Corn, Black Beans, Avocado, Bell Peppers, Lime

superfood rich recipes

1 cup frozen corn, thawed
1 can (15-ounce) black beans or red kidney beans
1 green bell pepper, diced
1 red onion, chopped
2 tablespoons extra virgin olive oil
3 tablespoons fresh lime juice
salt and pepper to taste
cilantro or parsley for garnish

Combine the corn, black beans, diced pepper, and chopped onion in a bowl. In a separate bowl, whisk together the oil, lime juice, salt, and pepper. Pour over the corn mixture and mix thoroughly until combined. Garnish with cilantro or parsley, and serve in an avocado half.


7. Lentil Fritter Pitas with Red Cabbage Slaw

Superfoods: Lentils, Cabbage, Garlic, Lemon, Yogurt

superfood rich recipes

2 15-ounce cans lentils, rinsed
1/2 cup fresh cilantro leaves, plus more for serving
1/2 cup fresh flat-leaf parsley leaves
1 clove garlic, finely chopped
1/2 teaspoon ground cumin
1/2 cup bread crumbs
kosher salt and black pepper
1/4 head red cabbage, shredded (about 1 1/2 cups)
2 tablespoons fresh lemon juice
3 tablespoons olive oil
1/2 cup low-fat Greek yogurt
1/4 teaspoon crushed red pepper, plus more for serving
4 pocketless pitas, warmed

Puree one can of the lentils, cilantro, parsley, garlic, and cumin in a food processor. Put into a bowl and mix in the bread crumbs, remaining lentils, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mold into sixteen 1/2″ thick patties. In a bowl, lightly mash the cabbage with the lemon juice, 1 tablespoon of oil, and 1/4 tablespoon of salt and pepper. In a separate bowl, combine yogurt, crushed red pepper, and 1/4 cup water. Cook the patties in an oil-coated skillet until browned, for 3 to 4 minutes on each side. Add the patties to each pita and top with cabbage mixture and yogurt sauce, sprinkling with cilantro and red pepper if desired.


8. Kale and Sun-dried Tomato Spaghetti

Superfoods: Kale, Tomatoes, Garlic, Whole Grain Pasta

superfood rich recipes

10 ounces whole-wheat spaghetti (100%)
1 small onion
¾ head of kale leaves
1 scallion
2 garlic cloves
1 tablespoon olive oil
1/2 cup coarsely chopped sun-dried dry tomatoes
2 tablespoons tomato paste
2 ounces Parmigiano Reggiano
Salt and pepper to taste
2-3 tablespoons olive oil

Dice the onion, scallion, and garlic, and chop the kale. Add these ingredients to a saucepan and saute. Cook the spaghetti, adding the sun-dried tomatoes to the water. Save 1/2 cup of the water when draining. Heat the tomato paste in a pot, then add the saved water, followed by the kale mix and salt and pepper. Cook until it simmers, then add the spaghetti. Top with grated cheese.


9. Zucchini Chickpea Burger

Superfoods: Chickpeas, Garlic, Sunflower Seeds, Quinoa, Lemon

superfood rich recipe

2 tablespoons olive oil, divided
3 clove garlic, minced
1 small onion, chopped finely
1½ cup zucchini, grated on the largest setting of a box grater
½ cup sunflower seeds, toasted
¾ teaspoons sea salt, plus more to taste
Black pepper to taste
1½ cup canned chickpeas
1 cup cooked quinoa (1/3 cup dry)
⅔ cups water
2 tablespoons dijon mustard
1 tablespoon lemon juice
2 tablespoons fresh dill, chopped
½ teaspoon smoked and spicy paprika
To serve:
8 hamburger buns or sliced bread (Udi’s gluten free for gluten free version)
red onion, thinly sliced
large handful arugula
4 tablespoons wasabi mayo (omit for vegan version)
4 tablespoons edamame hummus
3 small cucumbers, thinly sliced

Saute the onion and garlic, then add in the zucchini until fully cooked. Grind the sunflower seeds, salt, and pepper in a food processor until crumbs. Add the quinoa, chickpeas, dijon mustard, lemon, dill, and paprika, pulsing until the mixture is broken up but still has texture. Put in a bowl and combine with the zucchini mix. Form 6 to 8 patties out of the mixture, then cook in a pan for five minutes on each side. Serve on a hamburger bun with wasabi mayo, hummus, cucumbers, onions, and arugula.


10. Roasted Squash Salad

Superfoods: Squash, Miso, Lemon, Almonds, Potatoes

superfood rich recipes

1/2 pound / 8 oz / 230 g small fingerling potatoes, washed and dried
3/4 pound / 12 oz / 340 g delicata squash
1/4 cup / 60 ml extra virgin olive oil
scant 1/4 cup / 50 ml white miso
scant 1 tablespoon harissa paste
3 tablespoons freshly squeezed lemon juice
1 1/2 ounce / 45 g kale, de-stemmed and finely chopped
4 radishes, very thinly sliced
1 1/2 ounces / 45g Marcona almonds, toasted pepitas, or other toasted nuts

Slice potatoes and cut the squash in half length-wise. Clear out the seeds and then cut into 1/2 inch half-moons, leaving the peel on. Combine the olive oil, miso, and harissa, then add 1/3 cup of this mixture to the potatoes and squash. Toss well, then turn out onto a baking sheet and bake for 25 to 30 minutes. Whisk the lemon juice and remaining oil mixture, then stir in the kale. Remove vegetables from the oven and toss with the kale mixture, radishes, and almonds.


11. Blueberry Beet Muffins

Superfoods: Beets, Blueberries, Lemon

superfood rich recipes

1 ¼ cups beet puree (about 2 beets)
3 Tablespoons non-dairy milk
2 Tablespoons lemon juice
1 ¾ cups whole wheat flour
½ cup all-purpose flour
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ cup canola oil
¾ cup sugar sugar
1 ½ teaspoons vanilla extract
1 teaspoon salt
1 cup blueberries, fresh

Chop beets into 1″ pieces and place in a casserole dish. Cover with tin foil, cutting six slits on the top, and bake for 40 minutes. Puree in a food processor until smooth, and then collect 1 1/4 cups of the mixture. Whisk together the non-dairy milk and lemon juice, letting curdle for 10 minutes. Whisk together the flour, baking powder, and baking soda. Next, combine the non-dairy milk and blueberries, canola oil, sugar, vanilla, salt, and beet puree. Add in the wet ingredients and mix with a spoon. Line a muffin tin with cupcake liners, then pour the batter into each cup. Bake for 25 to 30 minutes.


12. Chicken Wild Rice Casserole

Superfoods: Wild Rice, Chicken, Broccoli, Mushrooms, Garlic

superfood rich recipes

2 cups Wild Rice
3-4 large Chicken Breasts
2-3 cups Broccoli
2 Can Cream of Mushroom Soup (You can use Campbell’s or an Organic version works well too)
1 clove Garlic

Cook the rice. Saute the chicken in a skillet with olive oil and garlic. Remove the chicken and add the broccoli to the skillet with 1/2 cup water. Place lid on skillet to steam broccoli. Dice the chicken, then mix with the cooked rice, broccoli, and cream of mushroom soup. Bake for 20 to 25 minutes at 350 degrees, and top with white cheddar cheese when done.


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