Healthy Cooking Recipes: Clean Eating Edition: Quinoa Recipes, Superfoods and Smoothies
and the fats and sugars contained within each recipe.
Superfoods Cookbook Introduction
What are Superfoods?
As the saying goes, we are what we eat and people are becoming ever more conscious that this is the case – and that they’d rather not be consuming a long list of chemical additives which they probably can’t even pronounce, much less identify as food! It’s well known that diet is one of the keys to better health and simply put, some foods are better for you than others.
That’s where superfoods come in. These are foods which offer a wealth of nutrients as well as antioxidants and other naturally occurring compounds which promote better health and even reduce the risk of many illnesses from minor to life threatening. Superfoods include a fairly wide variety of different fruits and vegetables; and to be perfectly honest, most of them are foods that you probably already knew were good for you.
In this cookbook, we’ve included recipes which incorporate many of the foods which are well known as the most nutritious, healthy dietary choices. We’ve also steered clear of the trends; as you’re probably aware if you spend any time at all following the latest news about nutrition and fitness, it seems that there’s a new “superfood” being trumpeted as the best thing ever almost every week, soon to be replaced by the next flavor of the month.
Not that many of these foods aren’t healthy and certainly, there’s nothing wrong with including some spirulina or acai berries in your diet. Instead, we’ve decided to focus on superfoods which are, by and large, available at your average well-stocked supermarket.
One thing that you’ll probably notice as you read and cook the recipes in this book is that many of the recipes here are vegetarian. Many nutritionists have long said that a diet which is largely vegetarian is better for you, although there is some difference of opinion on this subject as well.
However, the superfoods are all plant-based and they’re the star of these recipes; many of these recipes are also flexible enough to add meat to them if you’d like to increase your protein intake. There is one exception to this rule: salmon, which you will find plenty of recipes for in this book. Basically, as long as you make sure to include plenty of the superfoods which take center stage in these recipes, you can fine tune the recipes to match your own tastes.
What Superfoods Should You Add To Your Diet?
As we’ve discussed above, many of the most nutritious and healthiest foods are ones you probably already knew that you should be eating regularly. Sweet potatoes, salmon, kale and other dark leafy greens, garlic and onions, blueberries and other berries, tomatoes, beans, nuts and seeds are all superfoods which provide your body with the vitamins, minerals, fiber, antioxidants and omega-3 fatty acids it needs for optimal health. Along with whole grains and other healthy choices, a diet rich in superfoods like the ones used in these recipes can help you to live a longer, healthier and yes, even a happier life! Here’s to your health!
Main Dishes
Pinto Bean Tacos
Number of servings: 4
Ingredients:
1 cup cooked (fresh or canned) pinto beans, drained and rinsed
4 whole grain tortillas
1 cup diced tomatoes
1 cup shredded lettuce (preferably Romaine)
¼ cup green onions, sliced
½ avocado, sliced
½ tsp cumin
1 tsp chili powder
Juice of 2 limes
Salsa, your choice
Preparation:
Mix together the pinto beans, lime juice, chili powder and cumin in a small saucepan (or microwave-safe bowl, if you’d prefer to microwave the beans) and warm through. While the beans are warming, toast the tortillas over the flame of a gas stove or microwave to warm and soften.
Divide the bean mixture among the tortillas and top with the diced tomatoes, chopped lettuce, avocado, green onions and salsa. Serve immediately.
BBQ-Style Salmon with Kale
Number of servings: 4
Ingredients:
4 salmon filets (about 4 ounces each)
4 tbsp barbecue sauce, your choice
2 cloves of garlic, minced
3 cups kale, roughly chopped
4 tsp olive oil
salt and black pepper, to taste
Preparation:
Brush the salmon filets with 2 tsp of the olive oil and barbecue sauce and place under the broiler. Cook for 8 minutes for each inch of thickness – remember that they’ll continue to cook for a few minutes even after you remove them from the oven, so don’t overdo it. If they’re slightly undercooked, just put them back under the broiler for a minute – but if they end up being overcooked, there’s nothing you can do about it.
While the salmon filets are cooking, sauté the garlic and kale in the remaining 2 tsp of olive oil over medium-high heat, stirring regularly. Cook until the garlic is fragrant and the kale is just wilted. Season to taste with salt and black pepper and divide the kale among four plates and top with the salmon filets. Serve immediately.
Salmon with Lemon Butter Sauce
Number of Servings: 4
Ingredients:
4 salmon filets, about 4 ounces each
4 tbsp butter
1 cup vegetable broth
Juice and zest of 2 lemons
2 cloves of garlic, crushed
2 tsp olive oil
salt and black pepper, to taste
Preparation:
Brush the salmon filets with olive oil and place under the broiler, cooking for 8 minutes for each inch of thickness. While the salmon filets cook, melt the butter in a medium saucepan and whisk in the lemon juice and zest, vegetable broth and crushed garlic. Bring to a simmer, stirring occasionally to prevent separation. Once the salmon filets are cooked, transfer to individual plates and drizzle with the lemon butter sauce, season to taste with salt and black pepper and serve hot.
Avocado and Black Bean Wraps
Number of servings: 4
1 cup black beans, canned or homemade, drained and rinsed
4 whole grain tortillas
½ avocado, sliced
1 tsp cumin
1 tsp chili powder
juice of 1 lime
salsa (your choice)
diced onion and chopped cilantro, optional
Preparation:
Mix together the black beans, cumin, chili powder and lime juice and warm in a small saucepan over medium heat or in the microwave. While the bean mixture is warming, toast the tortillas over the flame of a gas stove or microwave to warm and soften. Divide the black bean mixture among the four tortillas and top with the sliced avocado, a little salsa and onion and cilantro, if using. Fold up and serve immediately.
Brown Rice Bowl with Shrimp and Broccoli
Number of servings: 4
Ingredients: