Recipes – Superfoods
There are countless newspaper and magazine articles and television shows telling us that good nutrition is essential to good health. But how do you incorporate nutrition into a busy schedule? Who has time to analyze every calorie and carbohydrate or count every gram of fibre and protein? Luckily, we have a nutritional cheat sheet in the form of superfoods. The term ‘superfoods’ refers to a group of foods that fight and prevent disease, help maintain a healthy weight, contain antioxidants and even improve mood. There are many superfoods – this month we highlight ones that also happen to be super family friendly.
For a delicious and easy meal rich in omega-3, try Roasted Orange and Soy Salmon. The orange juice provides a vitamin C boost and the soy sauce, though high in sodium, is a good source of niacin and manganese. We recommend serving this salmon with brown rice and roasted or steamed broccoli. Brown rice is high in fibre and selenium, a mineral that has been shown to reduce the risk of cancer. Broccoli, almost always at the top of the superfoods list, has more vitamin C than an orange, more calcium than a glass of milk and is high in vitamin A and vitamin K.
Even if you can’t break your kids’ chicken nugget habit, serving even a few superfoods each week may help nutritionally offset less healthy convenience foods that we rely on in a pinch. Moroccan Squash and Carrot Stew with Quinoa can be mostly made ahead, perfect for hectic weeknight meals. Rich in antioxidants and high in fibre, butternut squash makes up the bulk of this stew. The carrots help protect against cardiovascular disease and cancer and promote good vision. Though only recently in culinary fashion, quinoa is an edible seed dating back to the Incas. It’s easy to prepare, light in texture and can be served in place of noodles, rice or other grains. Quinoa also has a low glycemic index, great for regulating blood-sugar (and mood levels).
Dessert probably isn’t the first thing that comes to mind when you think about health food, but even dessert can be a superfoods vehicle. Many fruits and nuts are considered superfoods, making them ideal ingredients for healthier dessert recipes. We love these Blueberry Crumb Bars for dessert – or any time of day. When you consider the health benefits of the blueberries, which are low in calories but high in antioxidants, fibre and vitamin C, you can almost justify the sugar and butter.
Incorporating superfoods into your meal planning is one way to cut down on the nutritional guesswork of meal planning. We hope this handful of recipes give you a head start on how to make them a part of your daily meals.
From our kitchens to yours,
Kelly & Kristin
You can find these recipes and more family favourites on our blog, www.dinnerdujour.org.