Eat Yourself Smart(2021)! 10 Best Superfoods Recipes to Fuel You up and Help Keep You Healthy.

Eat Yourself Smart(2021)! 10 Best Superfoods Recipes to Fuel You up and Help Keep You Healthy.

Looking to eat more nutrient-rich superfoods? When it comes to your diet, variety is really key to your health. Focus on eating a variety of foods but especially plant foods. To get you started, we've curated recipes with foods that pack a powerful punch of health.

Having a nutritious diet that is rich in vitamins, antioxidants and minerals, is one of the secrets to living a healthy and young life. But fast food and quick snack culture has damaged the practice of healthy eating for many of us whether because of busy lives or simply ease of access. This has led to several temporary diseases are turning to serious health problems. So, you need to be careful about what you are eating and superfoods are the supplements that can help you make your health better and life long. Keep your eye on for further information.

What are Superfoods and Why do We Need Them?

The term “superfood” has been very popular today and many dietitians, experts, and nutrition scientists repeat “superfood” in their advice. So what is super or great about superfood? In fact, superfoods are the reservoir of nutrition, antioxidants, phytochemicals, vitamins and minerals. Some popular superfoods include kale, açaí berries, salmon, kefir and almonds and these foods can give a positive effect on your body. Generally, other foods possess only two or three nutritional properties but superfoods have at least 12 nutritional structures that differentiate them from others.

At present, the modern diet does not possess as much nutrition as it needs to. Unhealthy diets and foods are readily available in the market. Though these foods are easier to prepare and quicker to eat, they are not good for your body, hair, skin and your immune system. So here come superfoods to rescue your health.

The list of superfoods is extensive but we can divide them into four categories:

  • Green Superfoods: These superfoods are green vegetables that consist of proteins, minerals, vitamins and healthy bacteria. For example, green superfoods are wheatgrass, spirulina, barley grass, chlorella, and several green leafy vegetables.
  • Fruit and Nut Superfoods: These superfoods help you kill bad bacteria in your body. And examples of fruit and nut superfoods include many types of berries including blueberries, acai berries and cranberries and other foods such as pomegranate almonds, walnuts and coconut.
  • Herb Superfoods: You can find rich vitamins and special medical properties in herb superfoods. These superfoods include several herbs including nettle, aloe vera, ginger, turmeric and basil.
  • Other Superfoods: Other natural products from bees are also superfoods such as honey bee pollen and royal jelly. Also, a variety of seaweeds come under superfoods.

5 Benefits of Superfoods

Convenience and Variety

Superfoods are very simple to collect at home and to take in the diet. You can simply pick up your favourite superfoods and mix them up in your breakfast or snack. Superfoods will help you nourish your body with natural nutrients and vitamins. If you are thinking of being tired of regular superfoods, the reality is different. A huge variety of superfoods is available in the market and you can change superfoods daily for intake. It won’t get you tired of the taste because of the variety.

Nutrient Density

Many superfoods such as berries, leaves, algae, and seeds are nutrient-dense and they also have more vitamins and antioxidants as compared to other ordinary foods. Besides, superfoods have a great quantity of magnesium, calcium and potassium. No need to worry for fat and sugar, superfoods have less of these properties in quantity. If you are struggling with a nutritional supplement in your diet, superfoods are amazing to help you out.

Improving the Immune System

Superfoods are natural supplements that have nothing to harm our bodies. They contain nutrients and phytochemicals that help you keep your immune system healthy. Besides, the same nutrients, good fats, fibre, and phytochemicals inside superfoods also protect your heart by keeping blood vessels healthy and reducing inflammation.

Helpful in Weight Loss

Most people think that the less you eat, the more weight you lose but it is different in the case of superfoods. Many superfoods are lower-calorie and lower-fat than regular ingredients which can help you maintain your weight by boosting metabolism. You can combine the whole portion of superfoods without adding extra other foods to your diet to get a better effect. The superfoods keep your hunger at bay and you will be charged fully. Some superfoods that can help you lose weight are Tomatoes, Spinach, Watermelon, Seeds, Oats, Eggs, etc.

Enhancing Blood Pressure

Hypertension has been a serious problem in today’s world and because of it, the risk of heart, kidney, brain and other diseases increases. It is due to high blood pressure and WHO says that 1.3 billion people are suffering from it. But you can treat hypertension with your balanced diet that has included superfoods. Some superfoods for lowering blood pressure include Berries, Bananas, Beets, Dark chocolate, Kiwis, Oats etc. Potassium, fibre and magnesium in superfoods help you control high blood pressure.

10 Awesome Superfood Recipes

Sprouts Salad

Sprouts are rich in vitamins, proteins, minerals and antioxidants and they can make your diet completely balanced. They are very helpful to lose weight and maintain your good shape. If you are not a good cook, sprouts salad does not owe your much effort as it is very easy to make.

    Ingredients used in Sprouts Salad :

  • 2 cups of sprouted moong beans
  • 1 small or medium-sized onion, finely chopped
  • 1 medium-sized tomato, finely chopped
  • 1 green chilli, finely chopped (optional)
  • 1/4 tsp red chilli powder
  • 1/2 tsp chaat masala (optional)
  • 1 tsp lemon juice or as required
  • 1 boiled potato or sweet potato (optional)
  • some coriander leaves and some lemon slices for garnishing
  • Rock salt or black salt as required
  • How to make it :

  • Rinse the sprouted moong beans in water properly.
  • Then, steam sprouted moong beans or you can also boil them until they have cooked completely.
  • Strain the cooked sprouts into a bowl.
  • Collect all the ingredients except the salt and lemon juice and mix them well in a bowl.
  • Now, you are ready to season the salad. Sprinkle salt and add a few drops of lemon juice on it. Also, garnish it with coriander leaves and with lemon slices and serve immediately.

Grilled Peach and Papaya Salad with Amaranth Granola

Enjoy this delicious salad that's chock-full of delicious greens and fruits. With numerous filling and nutritious ingredients, this dish is both delicious and healthy that can work perfectly for a brunch or an early dinner.

Ingredients used in this salad :

    For the dressing :

  • 100 Gram Papaya
  • 30 Ml White balsamic vinegar
  • 10 Gram Sugar
  • Olive oil
  • For the amaranth granola :

  • 100 Gram Amaranth (puffed)
  • 60 Ml Honey
  • 5 Gram Paprika
  • 5 Gram Garlic powder
  • 10 Gram Flaxseeds
  • 10 Gram Sesame seeds
  • 30 Gram Rice flakes (puffed)
  • To assemble the salad :

  • 60 Gram Arugula
  • 60 Gram Romaine
  • 60 Cups Sorrel
  • 150 Gram Papaya (diced)
  • 1 Peach (cut into wedges)
  • Few Cherry tomatoes
  • Few Olives
  • 10 Gram Sunflower seeds (toasted)
  • How to make it :

  • For dressing the salad, make a puree of collected papaya and add White Balsamic Vinegar to it. You can sprinkle sugar to adjust the acidity.
  • Then once you finish blitzing the above ingredients in a blender with olive oil at slow speed making sure that an emulsion is formed, put it in the refrigerator.
  • After the preparation for dressing, combine all the ingredients. Then, bake them in an oven for 15 minutes at 140 degrees. Once it is done, take them out and cool them.
  • Now take a bowl and add the leaves along with a tbsp of the dressing. Mix them well in a bowl. And combine all ingredients including 2 tbsp of dressing and place them on top of the leaves.
  • Now lastly make the granola into little pieces and put them on the top of the salad.

Sprouts Khichdi

Source recipebook.io

Sprouts have been known to be a mega source of superfood ingredients so you should try out the several types of sprout recipes that can be made and find one that you lie the best. We have here a unique khichdi recipe you can have for dinner.

    Ingredients used in Sprouts Khichdi :

  • 2 tbsp mixed sprouts (moong, chana and chawli)
  • 2 tbsp rice, soaked and drained
  • 1/2 tsp clarified butter (ghee)
  • 1/4 tsp cumin (jeera) seeds
  • A pinch of asafoetida (hing)
  • 1 tsp onion, finely chopped
  • 1/2 tsp garlic paste
  • Salt to taste
  • Water as required
  • How to make it :

  • First, heat the ghee in a pressure cooker and add the cumin seeds in it.
  • When the seeds start to crackle, add the garlic paste and asafoetida. Cook it on a medium flame for a few seconds.
  • Then, put the chopped onions and cook it for 2 to 3 minutes.
  • Add the rice on ingredients and mix sprouts and cook them for 30 seconds.
  • Now add 3/4 cup of water and required salt and mix them well and wait for 3 cooker’s whistles.
  • Before opening the lid of the cooker, allow the steam to escape.
  • Now mash the khichdi coarsely using the back of a spoon and you are ready to serve it. Serve it on a plate with fresh yoghurt.

Mixed Millet Bhel Puri

This superfood recipe has low fat and it is a healthy snack with the goodness of millets and ragi. You can prepare this mixed millet bhel puri at home with drops of lime.

    Ingredients used in Mixed Millet Bhel Puri :

  • 1 Cup mix millet flakes
  • 1 cup ragi flakes
  • 3 cups puffed rice flakes
  • 1/2 cup peanuts, roasted
  • 1/2 cup amaranth & brown rice namkeen
  • 2 tbsp chaat masala
  • 3 tbsp black sesame
  • 4 potatoes (diced), boiled
  • 2 onions, chopped
  • 2 Tomatoes
  • 4 tbsp lime juice
  • 2 tbsp green chillies
  • 3 tbsp green chutney
  • A handful of fresh coriander
  • 3 tbsp moringa leaves powder
  • How to make it :

  • Collect millets, puffed rice flakes and ragi flakes and mix them well in a bowl. Now add roasted peanuts on the bowl along with brown rice namkeen and amaranth. Then, add chat masala and black sesame in it.
  • Now moisten the mixture with other ingredients such as tomatoes, onions, potatoes, lime juice and green chillies. And mix them well.
  • Then add moringa powder along with green chutney on the mixture and mix well.
  • Finally, garnish the mixture with coriander leaves and serve it.

Avocado Coconut Curry

Coconut as the superfood has a delicious recipe with avocado and aromatic spices. And you can serve it with rice.

    Ingredients used in Avocado Coconut Curry :

  • 2 Tbsp coconut oil
  • 2 dried red chillies
  • 1 tsp methi seeds
  • 1 tbsp mustard seeds
  • 1 onion
  • 4-5 garlic cloves
  • 1 ginger
  • 1 green chilli
  • 2 stems curry leaves
  • 1 tsp turmeric powder
  • 1 tsp red chilli powder
  • 1 tbsp dhania powder
  • 1 tomato
  • 1 cup of coconut milk
  • 1 tsp rice flour
  • 1 avocado
  • 1 tsp tamarind paste
  • How to make it :

  • First, heat oil in a pan and add dry red chillies, methi seeds and mustard seeds.
  • Then, saute onion, green chilli, garlic cloves, ginger and curry leaves.
  • Add some other ingredients such as red chilli, dhania powder, turmeric, tomato and coconut milk. You can add a little water to avoid burning the spices.
  • After that, put rice flour in a bowl and mix it with water and then add it to curry.
  • Add tamarind paste and place the chopped avocado on a plate. After pouring the curry over it, you can serve it.

Miso Soup with Seaweed

Another superfood recipe is Miso soup with Seaweed and you can make it easier. Perfect for a light dinner!

    Ingredients used :

  • 20gm Miso paste
  • 4gm Seaweeds
  • 15ml Kikoman soy
  • 20gm Beans sprout
  • 15gm Paneer
  • 5gm Spring onion
  • 5gm Wakame
  • 2gm Salt
  • 5gm Pepper
  • How to make it :

  • Take some water and boil it in a pan.
  • Then, add the prepared miso paste and soy sauce.
  • Now stir it until you find no lumps in the mixture.
  • After that, put some paneer, beans sprout and spring onion.
  • Take some salt and pepper and season the recent soup.
  • Finally, pour the recent soup in a bowl and collect Wakame and seaweed to garnish. Now you can serve it.

Til Ki Chutney

Til as a superfood can give several benefits to the eater. Chutney is an important part of a meal, which strikes the taste of the eater in India. And when it is Til ki chutney, there would be nothing special than this.

    Ingredients used in Til ki chutney :

  • 2 tbsp white sesame seeds
  • 2 tbsp peanuts
  • Half cup grated coconut or coconut powder
  • 1-inch tamarind (imli) soaked in water
  • Half tbsp minced garlic
  • Salt to taste
  • 1 whole Kashmiri red chilli
  • For tempering :

  • Half tsp mustard seeds
  • Half tsp black lentil (urad dal)
  • 5-6 curry leaves
  • How to make it :

  • First, heat the pan and dry roast sesame seeds and peanuts. And once they are done, keep them aside to cool down.
  • Now put ingredients such as sesame seeds and peanuts in a grinder and add grated coconut, Kashmiri red chilli, tamarind water, garlic and salt.
  • After that, blitz these ingredients until you find a smooth chutney. You can pour some water if you feel needed.
  • Heat curry leaves, mustard seeds, and black lentil (urad dal) till they splutter to prepare the tempering.
  • Now, put the tempering on the chutney and serve it on a plate.

Pearl Barley Salad with Pomegranate and Avocado

Another superfood recipe is a delicious salad and you can easily make it at home. Consider the following things to make it.

    Ingredients used in this salad :

  • 200 gms barley
  • 200 gms pomegranate
  • 250 gms avocado, chopped
  • 30 gms mint leaves, chopped
  • 20 ml extra virgin olive oil
  • 10 gms lemon juice
  • 5 gms salt
  • 20 gms tomato, chopped
  • 25 gms onions (sauteed)
  • How to make it :

  • First, soak the barley for at least one hour in lukewarm water and then boil it for seven to eight minutes in salted water.
  • Then, strain the water and let it be cool.
  • Add chopped tomato and avocado to the barley along with chopped onion, pomegranate, chopped mint leaves, extra virgin olive oil and lemon juice.
  • Finally, sprinkle some salt to taste, and you can serve.

Flax Seed Smoothie Recipe

A mixture of bananas, soya milk and strawberries with flax seeds is an awesome recipe and it is very easy to make.

    Ingredients used in this recipe :

  • 2 Tbsp Flax seeds
  • 1 Cup Flavoured soya milk
  • 1 Cup Strawberries (chilled), finely chopped
  • 1/2 Cup Bananas (chopped), finely chopped
  • 2 tsp Honey
  • 2 each strawberry and Banana slices (to garnish)
  • How to make it :

  • Collect flax seeds, strawberries, bananas and honey in soya milk and blend these ingredients in a juicer until you find the mixture smooth.
  • Then, pour the mixture into two individual glasses.
  • Now, serve the drink garnishing with a banana and strawberry slice.

Moringa or Drumstick Pickle

Source misifarms.com

Nobody can avoid pickles in India and here is a new type of pickle recipe that uses a popular local superfood, moringa.

    Ingredients used in Drumstick Pickle :

  • 15 drumsticks
  • 1 tsp methi (fenugreek seeds)
  • 3 tsp mustard seeds
  • 20 dried red peppers
  • 1/4 tsp asafoetida
  • 1 Tbsp turmeric powder
  • 100 gm tamarind
  • 2 Tbsp vinegar
  • 3 pods of garlic, peeled
  • 3 Tbsp salt
  • 1 cup of refined oil
  • 2 Tbsp sesame oil
  • How to make it :

  • Scrape the drumsticks and cut them as you desire.
  • Then, Steam drumsticks for 5 minutes and make a paste of sarson, red chillies, methi and tamarind.
  • Heat oil on the pan and add ingredients like garlic, salt, heeng and haldi and mix them well.
  • Now cook it for five minutes on low flame and let it be cool.
  • Add some vinegar and sesame oil to the mixture and place it into a clean jar.
  • And keep it for at least three days before serving.
From our editorial team

Keep Healthy Food Readily Available.

When you get hungry, you’re more likely to eat the first thing you see on the counter. Keep healthy food in easily accessible and visible places in your home. Store healthy snacks at eye level in your pantry and stock up your fridge with small batches of cooked whole grains and fresh fruits and vegetables.