8 Delicious Superfood Recipes

At Exercise For Injuries, we love superfood recipes. Everyone on staff here enjoys eating these amazing nutrient-dense foods. Truly, just typing the word “superfood” makes me feel a bit excited for my next crazy, healthy smoothie packed full of essential fats, vitamins, minerals, and amino acids.

By and large, the word “superfood” is defined loosely in the packaged food industry. Prepared convenience foods from granola bars and ice cream to fruit snacks and sugared cereal have superfood claims on their labels. We’re going to take a hard pass on that “superfood” granola laced with an added 3 teaspoons of refined sugar per serving.

Despite the overrated marketing, true superfoods do exist. They are found in nature, both in the plant and animal kingdoms. Many define superfoods by their nutrient density, which is generally determined by the number of nutrients a food has relative to the number of calories in the food. That definition works for most superfoods like rainbow chard, blackberries, and beets. However, the higher fat superfoods, like walnuts, avocados, salmon and coconuts, are defined differently due to their higher calorie count. In higher fat superfoods, we’re looking for benefits like healthy unsaturated fats, omega-3 essential fatty acids, a higher nutrient concentration than other healthy foods or all three factors.

While getting superfoods into your diet is not particularly difficult, it can often be challenging to find mouthwatering recipes that are loaded with these extra nutritious foods. Here are eight delicious superfood recipes to help.

1. Superfood Scramble

INGREDIENTS

  • 2 eggs
  • 1/4 cup chopped spinach (fresh or frozen)
  • 1/4 cup red onion
  • 1/4 cup shiitake mushrooms
  • 1/8 teaspoon salt-free seasoning blend (or garlic powder, parsley flakes and pepper)
  • Pinch of sea salt
  • 2 teaspoons olive oil

DIRECTIONS

Preheat a pan with the olive oil over medium-low heat for a few minutes. Chop the spinach, onions and mushrooms. Add them to the pan with the salt-free seasoning blend.

Allow the vegetables to cook until the onions are translucent, stirring occasionally. Whisk the eggs and salt in a small bowl. When the vegetables are finished cooking, add the egg mixture.

Allow the eggs to cook for two to three minutes with the seasoned vegetables until just set. Season with salt and serve.

Make it even healthier with additional superfoods: Swap out the spinach for kale. Mince some fresh garlic and sprinkle it on top after the eggs are cooked. Top the dish with sliced avocado.

What’s So Super About Superfood Scramble?

Eggs are superfoods because of their high levels of choline, selenium and vitamins A, B and D. Shiitake mushrooms contain several antioxidants and have been shown to help fight cancer by inhibiting tumor growth. Red onions contain anthocyanin and quercetin, which have been shown to work as a team to kill cancer cells.

2. Super Broccoli Slaw

INGREDIENTS

  • 8 ounces of prepared broccoli slaw (available in the produce section of most stores)
  • 1/2 avocado, chopped
  • 1/2 cup chopped red berries or cherries (fresh or dried)
  • 1/4 cup sunflower seeds or chopped almonds
  • 1/4 cup balsamic vinegar and olive oil dressing

DIRECTIONS

Toss all ingredients in a large bowl and serve.

Make it even healthier with additional superfoods: Add hemp hearts and chopped red bell pepper. Chop some parsley, cilantro or mint finely, and toss it into the mix.

What’s so super about super broccoli slaw?

Broccoli is a well-known superfood because of its strong anti-cancer components. It’s also high in fiber, calcium, and folate. All of the red berries contain powerful antioxidants and can reduce inflammation.

3. Spinach and Feta Salmon

INGREDIENTS

  • 8 ounces of fresh or frozen salmon
  • 1 cup frozen chopped spinach
  • 1/2 cup sheep’s milk feta cheese
  • Pinch of ground black pepper

DIRECTIONS

Place the salmon fillets, skin side down, in a lightly greased baking pan. Top them with the chopped spinach. Then, top the spinach with the feta cheese. Sprinkle with black pepper. Bake at 350 degrees Fahrenheit until the cheese is lightly browned and the salmon flakes easily.

Make it even healthier with additional superfoods: Serve this dish over a bed of seasoned quinoa with finely chopped kale.

What’s So Super About Spinach and Feta Salmon?

Salmon is a superfood because it’s high in omega-3 fatty acids. Spinach is full of good things like beta-carotene, B vitamins, lutein, zeaxanthin, vitamin E and alpha-lipoic acid.

4. Avocado Pesto

INGREDIENTS

  • 1 large ripe avocado
  • 4 cloves garlic
  • Juice from 1 lemon
  • 1 cup basil leaves
  • 1/4 cup walnuts or pine nuts
  • Sea salt, to taste
  • Ground black pepper, to taste

DIRECTIONS

Blend all of the ingredients in a food processor until smooth and well blended. Add water, a teaspoon at a time, if necessary, to reach the desired consistency. Serve on pasta, over rice, on a sandwich or eat it by the spoonful.

Make it even healthier with additional superfoods: Use this pesto as a salad dressing. Pour it over a bed of dark, leafy greens to enjoy even more nutrients.

What’s So Super About Avocado Pesto?

Avocados made our list of superfoods because of their high concentration of potassium, magnesium, lutein, zeaxanthin, and vitamin C. Basil contains manganese and vitamin K. It’s also an anti-inflammatory herb.

5. Simple Garlic Hummus

INGREDIENTS

  • 1 15-ounce can organic garbanzo beans
  • 4 cloves garlic
  • 1 teaspoon cumin
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • Juice from half a lemon
  • 1 to 2 tablespoons of water
  • Sea salt, to taste

DIRECTIONS

Drain and rinse the garbanzo beans. Put them into a food processor with garlic, cumin, tahini, olive oil, and lemon juice. Blend until smooth. Add water one tablespoon at a time until the hummus reaches the desired consistency. Add sea salt and blend again.

Make it even healthier with additional superfoods: To make it more super, add greens like kale, parsley or cilantro before you blend the hummus. Also, dip other superfoods like red bell pepper strips into the garlic hummus.

What’s So Super About Simple Garlic Hummus?

The garlic in this hummus is by far one of the most super of superfoods. It’s an anticancer food that boasts antiviral, antifungal and antibiotic properties. Garlic also contains vitamin B6, manganese and a host of other nutrients. Garbanzo beans, also known as chickpeas, are also super as they’re high in plant protein, fiber, B vitamins, and vitamin C.

6. Balela

INGREDIENTS

  • 1 15-ounce can organic garbanzo beans
  • 1 cup organic black beans
  • 2 cups chopped tomatoes
  • 1/4 cup diced sweet onion
  • 1/2 cup finely chopped parsley
  • 1/3 cup finely chopped mint
  • 1/4 cup olive oil
  • 1/2 cup white vinegar
  • 1/8 teaspoon ground cayenne pepper
  • Sea salt, to taste
  • Ground black pepper, to taste

DIRECTIONS

Drain and rinse the garbanzo beans and black beans. Then, put them in a large bowl. Add the chopped tomatoes, diced sweet onion, finely chopped parsley, and mint. Add the olive oil and vinegar. Then, add the cayenne, salt, and black pepper. Stir to combine all the ingredients and store in the refrigerator until ready to serve.

Make it even healthier with additional superfoods: Add raw minced garlic to this recipe to kick up the heat and add some extra superfood benefits.

What’s So Super About Balela?

As we mentioned above, garbanzo beans are full of nutrients. Black beans contain similar nutrients and are also superfoods. Olive oil earns its superfood status because of its ability to lower blood pressure and heart disease risk. It also has phytosterols, which can help lower bad cholesterol. Parsley contains flavonoids like apigenin, luteolin, and chrysoberyl, which help prevent cell damage. Mint contains monoterpenes, which are phytonutrients that have been found to hinder the growth of cancer tumors in animals.

7. Superfood Chili (Vegan)

INGREDIENTS

  • 3 15-ounce cans organic kidney beans
  • 1 15-ounce can organic black beans
  • 1 4-ounce can organic tomato paste
  • 1 28-ounce can organic diced tomatoes
  • 1 16-ounce can organic tomato sauce
  • 1 16-ounce bag organic frozen corn
  • 1/4 cup unsweetened cocoa powder
  • 2 teaspoons cumin
  • 1/2 teaspoon ground chili powder
  • 1/2 teaspoon smoked paprika
  • 1/2 sweet yellow onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil

DIRECTIONS

In a large pot, cook the onions and garlic in olive oil over medium-low heat until the onions are translucent. Add the tomato paste and chopped tomatoes. Stir well and continue cooking over medium-low heat. Add in the cocoa powder, cumin, chili powder, and paprika.

Drain and rinse the beans and add them to the mixture, along with the tomato sauce and corn, and stir to combine. Reduce heat to low and allow it to simmer for about 20 minutes, stirring occasionally to prevent sticking. Serve immediately or store it for up to five days in the refrigerator.

Make it even healthier with additional superfoods: Chop up fresh cilantro for garnish or add finely chopped parsley, kale or spinach to the chili. You won’t even notice it’s there, but it’ll add some excellent nutrients. You can also cook some mushrooms and add them to your chili for a boost of nutrients and health benefits.

What’s So Super About Superfood Chili?

Aside from the fact that it’s ever so tasty and an easy weeknight meal to prepare, superfood chili is loaded with plant-based nutrients. Going down the list here, garlic and onions are linked to cancer prevention. The beans are high in plant protein, B vitamins and vitamin C. Tomatoes are another superfoods as they are full of nutrients like lutein and zeaxanthin, lycopene, beta carotene, and potassium. The unsweetened cocoa powder contains nutrients like selenium, iron, manganese, magnesium, copper, and zinc, to name a few. The bitterness of the cocoa adds a complex flavor to the chili and reduces the acidity from all the tomato products.

8. Cocoa Almond Spread

INGREDIENTS

  • 1/4 cup almond butter or any nut butter
  • 1 tablespoon unsweetened cocoa powder
  • 1 teaspoon raw honey

DIRECTIONS

Mix the nut butter, cocoa powder, and honey in a small bowl. Spread this on just about anything for a delicious superfood treat.

Make it even healthier with additional superfoods: Add chia seeds or cinnamon for a superfood upgrade.

What’s So Super About Cocoa Almond Spread?

Almonds contain magnesium and manganese. They’re also high in vitamin E, copper and biotin. Almonds may also help lower your blood pressure. Cocoa is full of wonderful nutrients like selenium, magnesium, and zinc. It’s also rich in plant-based, disease-fighting antioxidants called flavonoids. Raw honey stops the growth of viruses, bacteria, and fungi. It can help regulate your blood sugar and lower cholesterol.

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