Nadel - Superfoods 24/7: More Than 100 Easy and Inspired Recipes to Enjoy the World’s Most Nutritious Foods at Every Meal, Every Day

More Than 100 Easy and Inspired Recipes
to Enjoy the Worlds Most Nutritious Foods
at Every Meal, Every Day

THERE IS A REAL SUPERFOOD BUZZ IN THE AIR RIGHT NOW, and with so many of us looking for ways to better ourselves through lifestyle and diet, there is definitely good reason to become more attuned to what were eating. I truly believe that there are some amazing and magical superfoods out there, which can promote health and vitality as part of a well-balanced diet.

So what do I consider to be superfoods? For me, theyre whole, plant-based foods, real foods, that are thought to have additional health-supporting properties. Their main feature is that they are nutrient-denserich in macronutrients (proteins, fats, carbohydrates), micronutrients (vitamins, minerals, dietary fiber), and disease-preventing antioxidants. We can all benefit hugely from incorporating more of these wonderfully nutritious foods into our day.

While its true that there are some lesser known superfoodswelcome to chia, amaranth, and matcha, for example!its also easy to find superfoods hiding in plain sight. Just take a look at your fruit bowlIm sure its bursting with amazing, health-supporting foods such as apples and mangoes. And youre probably already packing spinach, cabbage, and sweet potato in your vegetable crisper; not forgetting the lentils, oats, nuts, and seeds in your pantry. Using these ingredients, and the others outlined in this book, you can enjoy a wide variety of delicious dishes just brimming with nutrients.

While I am not a health professional, rather a passionate foodie with an interest in overall well-being, I would hope that this book will provide inspiration to help you incorporate more of these incredible superfoods into your body to fuel your days. Why supplement when you can go straight to the source? Id certainly rather eat my vitamins in nutritious, fresh foods than in pill form.

As with my first cookbook, Greens 24/7, all of the recipes are vegan, meaning they are free from animal products. My family eats a plant-based diet because of our profound love of animals, but we also love eating this way, especially when there are so many beautiful, nourishing foods that we can cook with instead.

In Superfoods 24/7 I will show you how to incorporate nutrient-dense superfoods into your day, at every meal, snack, and in-between. Most foods will be familiar to you, but I also hope that you will discover a love for something that youve never tried or never liked before: Perhaps it will be a new-found fondness for lentils, an appreciation of the versatility of pumpkin, the subtle sweetness of mineral-rich lucuma, or the satiating texture of chia. Whatever it may be, I hope to inspire you to eat, and eat well!

JESS XO

ALMONDS Almonds are so versatile that I cant help but love them. They can be eaten raw, roasted, ground into almond butter, made into milk, baked, used as a salad topper, added to stir-fries... the options are endless. They are a wonderful source of vitamin E, important for a strong immune system and skin health, and a good source of plant-based protein, copper, manganese, and magnesium to combat stress and promote relaxation.

CHIA SEEDS For such a tiny seed, chia has a huge nutritional profile. They are high in fiber, making them great for digestion and bowel health, and contain calcium and heart-healthy omega-3s. They can absorb ten times their weight in water, which totally transforms their texture, and can help you feel full longer. Available in either black or white varieties and purchased whole or ground, they are on the more expensive end of the superfood spectrum, but a little goes a long way: 13 tablespoons per day is plenty.

FLAX SEEDS These little seeds are high in fiber and essential fatty acids; flax is one of the best dietary sources of omega-3 essential fatty acids, has both anti-inflammatory and antioxidant properties, and promotes cardiovascular and colon health. Although I do enjoy the texture of these seeds whole, in order to really benefit from them they are best absorbed if eaten ground or milled. You can buy ground flaxseed, or use a small spice grinder or coffee grinder to pulverize them yourself. Flax is an amazing source of compounds known as lignans, which have been shown to protect against cancer, particularly hormone-related cancers such as breast, uterine, and prostate. Flax oil is also available and, like hemp oil, should only be used raw in dressings, sauces, or added to smoothies as a supplement. Flax is also my favorite egg substitute in baking cookies and muffins ().

HEMP SEEDS Shelled hemp seeds, also known as hemp hearts, have a smooth, nutty flavor and will fill your body with essential fatty acids, specifically heart-healthy omega-3s and omega-6s, in a well-balanced ratio. They are an excellent source of protein, magnesium, and fiber, and have also been shown to reduce inflammation and balance hormones. They are an easy and delicious way to make dishes creamyI sprinkle them on everything! Hemp oil is also available and has the same signature nutty flavor as the hulled seeds; this can be used raw in dressings, sauces, or added to smoothies as a supplement, but should not be used in cooking due to its low smoking point.

BREAKFAST: Pretty-in-pink Strawberry Hemp Smoothie ()

LUNCH: Retro Wedge Salad ()

DINNER: Hemp-crusted Tofu with Garlic-chili Collards ()

SIDE: Green Beans with Hemp and Almond Breadcrumbs ()

PUMPKIN SEEDS These green seeds, also known as pepitas, are the hulled seeds of a pumpkin. They are tasty little things, rich in iron and magnesium and high in protein: a 1 oz (30 g) serving has more protein than an egg. Theyre also an excellent source of fiber and the heart-healthy amino acid tryptophan. Add them to trail-mix, granola, and cookies as a great source of nut-free protein, making them school-safe too. Opt for raw, unsalted seeds, and if desired you can roast them yourself with a few pinches of sea salt or tamari.

SUNFLOWER SEEDS Sunflower seeds are another winner in the plant-based protein camp. Theyre also a great source of magnesium, copper, dietary fiber, B vitamins, vitamin E, and linoleic acid. They are great by the handful as a snack, and as a topping for soups, salads, and cereals. You can also grind them to make your own creamy sunflower seed butter using the method described for almond butter ().

WALNUTS Walnuts are plentiful in omega-3s to support brain and heart health, ellagic acid to support immune function, and are a good source of magnesium, copper, and plant-based protein. Although nuts do have a high fat content, multiple studies have shown that regular nut eaters are lower in weight than those who dont regularly consume them.

ADZUKI BEANS These little red beans have been widely used in traditional Japanese sweet and savory dishes as well as in macrobiotic diets. They are becoming increasingly common now, and I like them because theyre rich in protein but dont seem to cause the same gastrointestinal distress that some experience when consuming beans. They have been shown to normalize blood sugar, and are a rich source of fiberhelping to stabilize cholesterolvitamins, and minerals, including vitamin A, folate, phosphorus, and magnesium.