Recipes

Superf ds! Bring on the

So-called “superfoods” are nutrient-dense berries, greens and vegetables that pack in a lot of added health benefits. From antioxidants to loads of vitamins and minerals, superfoods are your secret weapon for feeling – and looking – great. Working superfoods into your weeknight meals could bring some surprising changes in your life! Juicy!Dark Leafy Greens Kale, Swiss chard, spinach, collard greens and more… these veggies are excellent sources of fiber on top of bringing lots of folate, zinc, vitamin C, Smoothies are a great way to magnesium and iron to the party. This can reduce your risk of heart disease work fresh fruits and vegetables and Type 2 diabetes. into your diet in a hurry. It's easy to create something that tastes Legumes great, takes very little prep time Beans, lentils, peas and peanuts help prevent various diseases. As a great and packs in the superfoods! source of B vitamins, legumes also offer protein, fiber and lots of minerals. Green smoothies are pretty Adding legumes to your diet can help manage Type 2 diabetes, cholesterol intimidating to the uninitiated, levels and blood pressure. As an added benefit, they help you feel more full; but there's nothing scary here; you may see some healthy weight loss ahead! blend up some dark leafy Garlic greens and your favorite green fruits. If you'd like, add in some For centuries, people have understood the medicinal benefits of this tasty protein powder, spirulina, kefir ingredient. Research shows that garlic may help reduce cholesterol and or yogurt for added heatlth lower blood pressure while supporting overall immune function. As a good benefits. source of various vitamins and minerals, why not add a little more garlic (unless your name is Dracula). Still unsure? Okay, we'll give you this easy guide! Remember Olive Oil that it's all about ratios. If this is Olive oil is high in antioxidants and can help reduce inflammation. It may too much or too little, keep the help reduce your risk of heart disease and diabetes. It’s also a healthier proportions roughly the same. alternative to some other cooking oils! If you want to try adding Berries a protein powder or dry supplement like açai powder, Looking for a sweet way to add lots of vitamins, minerals, fiber and you may need to add a little antioxidants to your diet? Reach for berries! They’re associated with a more liquid base at the end. reduced risk of cancer, heart disease and other inflammatory conditions, Blend together:including some digestive issues. 2 cups of your favorite leafy Salmon green vegetable (spinach and This fish is one of the best sources around for omega-3 fatty acids, which kale are popular picks) are famous for providing a variety of health benefits, including reducing 2 cups of a liquid base (water, inflammation. Salmon may help you lower your risk of heart disease or coconut milk, almond milk or diabetes. Because all fish comes with a small risk of contamination with kefir) environmental pollutants and heavy metals, limit your enjoyment of salmon to two or three servings per week! Add in, then blend again: Avocado 3 cups of green or yellow fruit (green apples, avocado, pear, Fiber, vitamins, minerals, healthy fats… if that’s starting to sound familiar, it’s grapes, pineapple or banana... a common theme with superfoods! Avocados may reduce your risk of heart feel free to try multiple fruits!) disease, diabetes and certain types of cancer, all while reducing inflammation.

Sweet Potatoes

Potassium, fiber, vitamins A and C… these tasty root vegetables have a lot to offer. And they don’t increase your blood sugar all that much! In fact, they may actually improve blood sugar control for people with Type 2 diabetes. But everyone can appreciate the fact that sweet potatoes are high in carotenoids, an antioxidant that potentially reduces your risk of certain types of cancer.

Soup! Superfood

Prep time: 20 minutes

Cook time: 35-40 minutes

Yield: 8 servings

Serving size: 1¼ cup

Ingredients: 2 teaspoons extra virgin olive oil 1 onion, diced 1 large sweet potato, peeled and cubed 1 red bell pepper, diced 4 cups water 2 cups low-sodium chicken broth 1 cup lentils, dried 2 teaspoons cumin ¼ teaspoon salt black pepper, to taste 2 cups cabbage, shredded 1 (15-ounce) can cannellini beans, drained and rinsed 4 cups kale, coarsely chopped ¼ teaspoon red pepper flakes

Instructions: Heat a large stock pot over medium heat and add the oil, onion, sweet potato, and red bell pepper. Cook for 8-10 minutes, or until the potatoes soften and take on color. Add the water, chicken broth, lentils, cumin, salt and black pepper and bring to a boil, then reduce to low for 20-25 minutes or until the potatoes and lentils are tender. Add the cabbage and beans and continue simmering for 4-6 minutes.

Add the kale and red pepper flakes, taste for seasoning, and simmer for 3-5 minutes, or until the kale is wilted.

Nutrition Information: Per Serving: (1¼ cup) Calories: 201 Calories from fat: 16 Fat: 2g Saturated Fat: 0g Cholesterol: 0mg Sodium: 212mg Carbohydrates: 37g Fiber: 8g Sugar: 4g Protein: 11g

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Bu haBowlRoasted Veggie

Ingredients: •1 small head cauliflower, cored and cut into bite-sized pieces (about 4 cups) •2 broccoli crowns, cut into bitesized pieces (about 2 cups) •½ red onion, cut into bite-sized pieces •1 tablespoon extra virgin olive oil •2 cups kale, torn into bite-sized pieces •salt, to taste •black pepper, to taste •½ cup shredded green cabbage, or a small handful (green, Napa, or red) •Spiced Chickpeas: (makes 1½ cups) •1 (15-ounce) can chickpeas, drained, rinsed, and patted dry •½ teaspoon ground cumin •½ teaspoon garlic powder •¼ teaspoon chili powder •1 teaspoon extra virgin olive oil •Quinoa Bowl Base with Vinaigrette: (makes 3 cups) •1 cup quinoa, dry (any color) •2 cups water •3 tablespoons red wine vinegar •2 tablespoons extra virgin olive oil •pinch of salt •pinch of black pepper

Instructions:

Preheat the oven to 400°F and line a baking sheet with parchment paper or a silicon baking mat. In a large mixing bowl, toss the cauliflower, broccoli, and red onion together with the oil. Spread them on the baking sheet, in a single layer (use 2 baking sheets if it is too crowded). Season with salt and pepper, to taste. Roast for 20 minutes, then remove from the oven. Add the kale to the large mixing bowl that the other vegetables were mixed in, to soak up the residual oil left in the bowl. You may need to add an additional drizzle to lightly coat the kale. Spread the kale on top of the partially roasted vegetables, and season the kale with an additional pinch of salt and pepper, and roast for 5 minutes. While the vegetables are roasting, prepare the chickpeas by heating a large nonstick skillet over medium heat and adding the remaining 1 teaspoon of oil. Add the chickpeas, cumin, garlic powder, and chili powder to the skillet and stir the chickpeas for 6-8 minutes, or until fragrant and golden brown. Then set aside. Prepare the quinoa by bringing 2 cups of water to a boil in a medium saucepan. Add the quinoa, and bring back up to a boil, then reduce to a simmer, cover and cook for 13-15 minutes. Remove quinoa from the heat and let stand for 5 minutes; uncover and fluff with a fork. To make the quinoa vinaigrette: Whisk together the red wine vinegar and oil in a small mixing bowl, or pour them into a container with a tight fitting lid (like a mason jar) and shake until combined. Stir the vinaigrette into the cooked quinoa, and season with salt and pepper, to taste. To assemble, evenly divide between 4 large bowls: ¾ cup quinoa, ¼ of the roasted vegetables, ¼ of the raw green cabbage and about 1/3 cup chickpeas. Nutrition Information: Per Serving: (1 Buddha bowl) Calories: 448 Calories from fat: 151 Fat: 15g Saturated Fat: 2g Cholesterol: 0mg Sodium: 190mg Carbohydrates: 61g Fiber: 14g Sugar: 8g Protein: 16g