Editors of Adams Media - The 50 best superfood recipes: tasty, fresh, and easy to make!

The 50 Best
Superfood Recipes

Tasty, fresh, and easy to make!

Adams Media, a division of F+W Media, Inc.

Avon, Massachusetts

Contents

Introduction

You already know that what you eat affects the state of your health. We all want to do what is best for us and our families, but changing our diets can be an overwhelming task.

Luckily, there are foods out there that we can feel good about eating and serving to our families foods that not only taste great, but also provide our bodies with nutrition, vitamins, minerals, and antioxidants. These foods are superfoods, and they can change your life.

The fifty recipes in this ebook can help you successfully cleanse, purify, renew, rejuvenate, and rebuild your body on a cellular level. That is the power of eating a superfoods diet made up of whole grains, vegetables, fruit, nuts, seeds, beans, and quality animal protein. Youll also find that these recipes celebrate the best of what our Earth has to offer, and the vibrant, naturally occurring flavors wont leave you craving foods that dont work for your body. In fact, youll find the more you eat superfoods, the more you crave them.

Think of it as a culinary adventure, a journey that can only lead to better health, optimal weight, a strong immune system, and a vital, energetic, disease-free you. No pill or fad diet can provide what eating superfoods will. More than anything, enjoy the experience of change and renewal these recipes will open up for you.

Blueberry Burst Green Smoothie

According to a USDA rating system called ORAC (oxygen radical absorbance capacity), which measures the antioxidant capabilities of foods, blueberries rank number one, so eat up!

Serves 1

Ingredients

1 cup vanilla-flavored hemp-seed milk

cup frozen blueberries

1 tablespoon microplant powder of choice

1 tablespoon flax-seed meal

1 tablespoon hemp-seed protein powder

Sweetener of choice, preferably stevia powder

1. Combine all ingredients in a blender and pure until smooth.

2. Serve immediately, while chilled and fresh, chewing well to better release the enzymes needed to digest the proteins, carbohydrates, and fats.

The Hemp Seed

The hemp seed is an achene (uh-keen), similar to sunflower seeds, and has been used as a food source for centuries. A nutritional breakdown of hemp oil shows it to contain a perfect balance 3:1 ratio of both the required essential fatty acids (EFAs) for long term human consumption. Hemp seeds also contain nine essential amino acids, vitamins, minerals, and the antioxidants your body requires for life-sustaining fuel.

Whole Oat and Raisin Porridge

Whole-oat groats are high in soluble fiber, which contributes to a longer feeling of satiation after eating. Put them in the slow cooker before bed and breakfast will be ready when you get up in the morning!

Serves 4

Ingredients

1 cup whole-oat groats

Pinch sea salt

cup raisins

5 cups water

teaspoon cinnamon powder

cup toasted walnuts

Maple syrup, to taste

Splash of milk

1. Before going to bed, combine groats, salt, raisins, water, and cinnamon in a 1.5-quart slow cooker. Turn on low; let cook overnight.

2. In the morning, chop walnuts; stir oats and spoon cup into individual bowls.

3. Top with walnuts, a drizzle of maple syrup, and a splash of milk.

Apple-Blueberry Crepes

Many of the ingredients with which youll want to stock your superfood pantry show up in this recipe: rice milk, ghee, natural stevia, kudzu powder, and xylitol. All of these can be found at a natural foods grocery.

Serves 8

Ingredients

4 eggs

1 cup soy or rice milk

1 cups water

teaspoon sea salt

1 cup spelt flour

3 tablespoon melted ghee

1 apple

1 pear

Pinch stevia powder

2 cups blueberries

1 tablespoon kudzu powder

2 tablespoon xylitol

1. Combine eggs, soymilk, cup water, sea salt, spelt flour, and ghee in a blender; pure until smooth. Scrape sides and pure until everything is combined. Place in fridge for 2 hours, or overnight.

2. Heat a crepe pan; spray with oil. When hot, pour cup batter onto a 10" pan ( 2 tablespoons for a 7" pan); swirl around to cover the bottom. Cook until browned on bottom, about 1 minute.

3. Loosen the crepe with a spatula or knife; flip with your fingers. Cook the second side for about 30 seconds.

4. Stack the crepes to keep them warm; cover with a clean cloth towel.

5. Peel and core the apple and pear; slice and place in a heavy saucepan with sweetener and cup water.

6. Add the blueberries; bring mixture to a simmer; cook until fruit is tender, about 10 minutes.

7. Dissolve the kudzu in the remaining water; add to the fruit while cooking. Stir until liquid thickens. Remove from heat and set aside.

8. Lay out a crepe on a plate; spoon some of the fruit mixture onto one half of the crepe. Fold the crepe over; sprinkle the top with some xylitol and/or cinnamon.

Herbal Sweetener

Stevia is an herbal sweetener used by people with diabetes and dieters and actually helps to balance blood sugar levels. The herb stevia rebaudiana is a member of the South American daisy family. It is 300 times sweeter than regular sugar, contains no calories, and is heat stable. Finally, a great alternative to refined and artificial sweeteners!

Green Tea Cucumber Cooler

A delicious and healthy alternative to a morning pick-me-up of coffee, this green tea cooler is chock full of antioxidants and contains minimal caffeine. If you dont have a juicer, but do have a high-powered blender, use that instead!

Serves 4

Ingredients

1 large cucumber

1 sweet apple

Handful of fresh parsley

1 cup chilled green tea

Pinch of stevia powder

1. Wash cucumber, apple, and parsley well.

2. Cut and section cucumber, apple, and parsley as appropriate to fit a juicer slot.

3. Juice cucumber, apple, and parsley; add green tea and sweeten to taste.

4. Serve immediately, while juice is still fresh and nutrient-dense.

Overbrewing Tea

If the tea is left to steep too long in the hot water it will develop a strong, bitter taste. Loose tea needs a shorter steeping time than a tea bag, but if you steep for under five minutes, you cant go wrong with the flavor.