Recipes

14 easy superfood recipes

Superfoods are every day heroes. Beans, grains and greens may look unassuming but they're actually working hard for your good health!

By Amy Valm

14 easy superfood recipes

superfood recipes

Overnight Chia Oatmeal

Fire up your kid’s mind and body for a day of learning with the perfect equation of protein plus fibre found in these make-ahead puddings. Get the recipe: Overnight Chia Oatmeal

14 easy superfood recipesPhoto: Erik Putz

Salmon

Rich in omega-3 healthy fats, salmon is always a good choice. Bonus: One sheet pan is all you need for this easy meal! Get the recipe: Sheet Pan Sesame Salmon and Broccoli

Salmon, broccoli and mushrooms on a sheet panPhoto: Andrew Grinton

Beets

Beets’ ruby hue totally gives away their nutritious profile—rich in antioxidants and nice and sweet, we love them matched with apples and seeds in this crunchy bowl. Get the recipe: Rainbow Veggie Quinoa Bowl

quinoa bowl with grated veggies, hardboiled egg and dressingPhoto: Erik Putz

Garlic

Potent garlic is known for it’s germ-crushing abilities. We love it in this rich restaurant-style sauce. Get the recipe: Roasted-Garlic Rosé Sauce

plate of pasta with rose saucePhoto: Roberto Caruso

Broccoli

Broccoli boasts loads of fibre, vitamin C and folates. If your kid is a little unsure about these green trees, roast ’em. Something magical happens after some time in the oven: The florets get crispy, the stems more tender and their natural sugars start to caramelize. Get the recipe: Zesty Roasted Broccoli

tray of roasted broccoli with lemon zestPhoto: Roberto Caruso

Quinoa

Perfect for the cooler months, this hearty minestrone eats like a meal and is a breeze to put together. And those bitty grains of quinoa? Oh, they only pack nine essential amino acids that our bodies aren’t able to produce. Small but mighty, that quinoa. Get the recipe: Hearty Sausage and Quinoa Minestrone

pot of minestrone with quinoa, kale, sausage and veggiesPhoto: Maya Visnyei

Pistachios

Little pistachios are loaded with potassium, fibre and protein. Sautéed in a bit of brown butter, they make a delicious, crunchy dressing for blanched green beans. Get the recipe: Green Beans with Warm Pistachio Vinaigrette

plate of green beans with a nutty dressingPhoto: Jodi Pudge

Greek yogurt

Creamy Greek yogurt does a gut good. This breakfast packs probiotics and loads of vitamin C courtesy of kiwi. Get the recipe: Kiwi Yogurt Cups

 

cup with layers of yogurt and kiwisPhoto: Roberto Caruso

Kale

Quiche is a brilliant way to work lean protein and healthy greens into a complete meal. Chopped finely, kale kicks in fibre, iron and calcium. Get the recipe: Quick Kale and Bacon Tart

egg tart in a crust with kale, red onion and baconPhoto: Andrew Grinton

Chia seeds

This super-easy, superfood pudding stars chia seeds because they’re rich in magnesium, iron, calcium and potassium. Top it with your fruit of choice and a sprinkle of shaved coconut. Get the recipe: Coconut Chia Pudding

bowl of chia seed pudding with fruitPhoto: Maya Visnyei

Cauliflower and spinach

Ever heard of glucosinolates? They’re cancer-fighting compounds found in cauliflower. Spinach isn’t too shabby, either, helping with bone and vision health. Tucked into a tortilla with melty cheese, who could resist? Get the recipe: Roasted Cauliflower And Spinach Quesadillas

veggie-filled quesadillas on a cutting boardPhoto: Roberto Caruso

Lentils

A vegetarian staple, lentils have a low glycemic index and store lots of iron and protein in a tiny package. Get the recipe: Delicious Lentil and Kale Soup 

bowl of chunky soup with lentils, kale and baconPhoto: Ryan Szulc

Blueberries and ginger

These hearty muffins match up fibre- and vitamin C-rich blueberries with calming, warming ginger. Get the recipe: Blueberry-Ginger Muffins

blueberry muffin recipePhoto: Roberto Caruso

Beans

A magical fruit, indeed, beans are low in cholesterol and high in protein, folate, fiber and magnesium. They’re inexpensive, easy and versatile, too. Get the recipe: Tex-Mex Black Beans on Rice 

bowl of rice with beans and avocadoPhoto: Roberto Caruso

Read more:
11 simple dinner shortcuts
7 immunity-boosting recipes 7 simple cauliflower recipes

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