SUPERFOOD PLANNER

  • TO DO LIST
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  • 22 February 2017

You won’t believe us when we say this, but kale is a part of the cabbage family. This green leafy vegetable is one of the healthiest foods that you can find, and is high on Vitamins A, K, C, B6, Manganese, Calcium, Copper, Potassium and Magnesium. The best way to get all of this is by adding kale to your salad, but if that’s not your style, try the Kale Pesto Pasta.

 

INGREDIENTS:

1 big bunch kale, trimmed to remove the stems, washed and spun dry

1 clove of garlic

1/4 cup walnuts

1 lemon

1/4 cup parmesan

Olive oil

Spaghetti

Salt & pepper

 

PREPARATION:

1. Pulse kale leaves, garlic, walnuts, parmesan, and lemon juice in a food processor.

2. Once combined, drizzle in the olive oil until it comes together.

3. Cook pasta to package instructions and drain.

4. Combine the kale pesto with pasta and add some water to create a sauce.

5. Top with additional vegan parmesan, or grated walnuts.

Ever been told to eat a spoonful of coconut oil when you wake up in the morning? Here’s a superfood that’s common in most Indian kitchens but has been demonised for its high content of saturated fat. Not anymore. Recent studies have shown that saturated fats, especially those that are high in medium term triglycerides (MCTs), are quickly converted into energy and ketones. Get your coconut oil fix with this Carrot Coconut Soup.

 

INGREDIENTS:

3 tablespoons coconut oil

1/2 kilo carrots, peeled, chopped

1 apple, peeled, cored, and chopped

1 large onion, chopped

2 medium leeks, white and pale-green parts only, 1 chopped, 1 thinly sliced

2 garlic cloves, chopped

1 tablespoon finely grated peeled ginger

4 cups low-sodium vegetable or chicken broth

1 can unsweetened coconut milk

Salt, freshly ground pepper

 

PREPARATION:
1. Heat 1 tablespoon oil over medium-high heat.
2. Add carrots, apple, onion, chopped leek, garlic, ginger, salt, and pepper. Cook, stirring often, until vegetables are beginning to soften
3. Add broth, coconut milk, and 1 cup water. Bring to a boil, reduce heat, and simmer until vegetables are very tender.

4. Working in batches, puree soup in a blender until smooth.

5. Heat remaining 2 tablespoons oil. Add sliced leek and cook until golden and crisp. Drain on paper towels and season with salt.

6. Serve soup topped with crispy leek.

Originally grown in Mexico, chia seeds were eaten by Aztec warriors who believed that just one spoonful could sustain them for 24 hours. A rich source of fibre and omega-3 fatty acids, chia is known to reverse inflammation, regulate cholesterol and lower blood pressure. It’s probably the easiest superfood to consume, and this Mango Lime Chia Pudding that will pump up your mornings.

 

INGREDIENTS:

1 can full-fat coconut milk

1/4 cup chia seeds

2 mangoes, peeled and mashed into a rough puree

2 limes

 

PREPARATION:

1. Pour the coconut milk into a medium-sized container. Whisk thoroughly to remove any clumps.

2. Add the chia seeds and stir thoroughly to combine.

3. Refrigerate the chia pudding for at least 4 hours, preferably overnight.

4. Divide the mango puree into four small bowls, reserving about 2 tablespoons as a topping.

5. Top with chia pudding.

6. Grate lime zest on the chia pudding, and squeeze a teaspoon of lime juice.

Tired of eating rice? Switch to this protein-rich ancient Incan staple. Quinoa is the only grain or seed that provides the nine essential amino acids our bodies can’t produce themselves. In fact, NASA thought it was so good for astronauts in space that in 1993 it recommended quinoa for a program that plants key crops aboard spaceships to feed those on long-term missions. For a quick, easy-to-do recipe turn to this Herbed Quinoa and Pomegranate Salad.

 

INGREDIENTS:

For The Salad:

1 cup quinoa

1/3 cup slivered almonds

1/3 cup chopped fresh mint leaves and parsley

1/3 cup fresh pomegranate arils

1/3 cup dried cranberries or raisins

1/3 cup crumbled goat cheese or feta

 

For The Dressing:

1/4 cup olive oil

1/4 cup fresh lemon juice

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

Freshly ground pepper

 

PREPARATION:

1. Rinse the quinoa in a fine mesh colander. Bring to a gentle boil with 2 cups water. Reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.

2. Heat almonds over medium-low heat until they are fragrant and turning golden on the edges. Transfer toasted almonds to your serving bowl to cool.

3. Whisk together the olive oil, lemon juice, salt, cinnamon and a generous amount of freshly-ground black pepper.

4. In a serving bowl, combine the almonds with quinoa, chopped mint, parsley, pomegranate, cranberries, and cheese.

5. Drizzle the dressing over the salad and toss to coat.

If you’re a seafood junkie, you’re in luck. Just like quinoa, salmon also contains high portions of omega-3 fatty acids. Eating just 85 grams of this healthy fish thrice a week, can increase the levels of your HDL, and your blood circulation. Sun protection and improved brainpower are just the other benefits. Need some salmon already? Try this Panko Crusted Honey Mustard recipe.

 

INGREDIENTS:

Salmon fillets

1.5 tablespoon mustard

1.5 tablespoon honey

1 clove garlic minced

3/4 cup bread crumbs

2 tablespoon chopped fresh parsley

1 teaspoon lemon zest

2 tablespoon olive oil

Salt and freshly ground black pepper

 

PREPARATION:

1. Preheat oven to 400 degrees. Spray a 13 X 9-inch baking dish with non-stick cooking spray, set aside.

2. Whisk together mustard, honey and garlic.

3. Toss together bread crumbs, parsley and lemon zest. Drizzle olive oil over mixture then toss to evenly coat.

4. Brush one side of salmon fillet with honey mustard mixture. Season with salt and pepper, then rotate and transfer to bread crumb mixture

5. Brush the other side of with honey mustard mixture and season lightly with salt and pepper, then rotate to coat with crumb mixture.

6. Transfer to baking dish and bake in preheated oven for 13 to 15 minutes, until salmon has cooked through.

7. Serve warm with lemon wedges.

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