Superfoods: Top Superfoods and Superfoods Recipes for a Powerful Superfoods Diet, More Energy and Increased Immunity
By Ashley Reiss
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Superfoods - Ashley Reiss
Superfoods:
Top Superfoods and Superfoods Recipes for a
Powerful Superfoods Diet, More Energy and
Increased Immunity
ASHLEY REISS
Copyright © 2012 Ashley Reiss
All rights reserved.
Table of Contents
Introduction
Salmon
Sweet Coconut Crusted Salmon
Salmon Quiche
Quick and Easy Pan Fried Salmon
Tunisian Style Baked Salmon
Baked Salmon with Lemon and Dill
Salmon Ceviche
Salmon – Cream Cheese Dip
Spinach
Spinach, Lentil and Bean Curry
Beef Stew with Spinach
Curried Spinach and Chickpeas
Wilted Spinach Salad with Goat Cheese and Cherries
Baked Spinach and Feta Pitas
Chicken Florentine
Fruit and Spinach Smoothie
Quinoa
Baked Quinoa Breakfast Cereal
Five Spice Quinoa
Quinoa Pilaf
Quinoa and Mushrooms
Broccoli and Quinoa Soup
Quinoa Salad with Cranberries and Cilantro
Beans and Lentils
Vegetarian Chili
Pasta Fagioli
Cuban Style Black Beans
Black Bean Hummus
Southwestern Breakfast Platter
Lentil Soup
Baked Chicken and Lentils
Apples
Apple Soup
Brown Rice Salad with Fruit and Nuts
Braised Escarole
Apple Coleslaw
Apple Chutney
Apple Turnovers
Apple Crisp
Yogurt
Yogurt Pound Cake
Yogurt Rice
Beet and Yogurt Salad
Yogurt Chicken
Yogurt Parfait with Blueberries
Haydari
Eggplant and Yogurt Salad
Yogurt Salad Dressing
Spinach Dip with Yogurt
Turkish-Style Zucchini Salad
Sweet Potatoes
Sweet and Spicy Sweet Potatoes
Sweet Potato Soup
Sweet Potato Rolls
Oven Roasted Sweet Potatoes
Sweet Potato Chili
Sweet Potato Pie
Spicy Roasted Sweet Potatoes
Sweet Potato Fries
Kiwi Fruit
Kiwi Salsa
Spinach Salad with Kiwi and Strawberries
Kiwi Sandwiches
Kiwi Strawberry Smoothies
Fruit Pizza
Blueberries
Blueberry Pie
Blueberry Granita
Blueberry Salsa
Blueberry Chicken
Blueberry Walnut Salad
Dark Chocolate
Spicy Dark Chocolate Cookies
Dark Chocolate Truffles
Oats
Bannocks (Scottish Oat Cakes)
Pumpkin
New England Style Pumpkin Bread
Oatmeal with Pumpkin
Pumpkin Pasta
Pumpkin Tacos or Tostadas
Conclusion
Introduction
Before we say anything else about superfoods and the recipes that you’ll find in this book, it’s important to mention that superfoods isn’t a term which nutritionists or dieticians use. In fact, there isn’t any single, universally accepted definition of the term, although it is used to market all manner of food products and nutritional supplements. That doesn’t mean, however, that some foods aren’t, for lack of a better term, super in terms of their nutritional value and health benefits.
Perhaps the most useful definition of superfoods is this: a food which is rich in essential nutrients, phytochemicals and other beneficial compounds, but that is also healthy in the broadest sense. These are fairly low calorie foods which contain no additives or artificial ingredients.
The best superfoods are also some of the easiest to find at your local market. Foods like pumpkin and other winter squashes, wild salmon, beans and lentils, spinach and other dark leafy greens, blueberries, kiwi fruit, oats, sweet potatoes and even chocolate (dark chocolate, not milk chocolate). Common though these foods may be, they all meet the superfoods criteria and are highly nutritious, healthy foods which deserve a prominent place in anyone’s diet.
We’ll go into the nutritional benefits of these superfoods in a little more detail in the individual chapters which follow. From vitamins and to phytonutrients which may play a role in preventing illness, to fiber and of course, flavor, these are foods which have a lot to offer your palate and your health.
Salmon
Salmon is the exception among superfoods in that it’s an animal product rather than a fruit, vegetable or seed. Salmon is one of the richest sources of omega-3 fatty acids, a compound which can promote cognitive development, possibly improve mood and fight inflammation (and as such, is thought to help prevent certain forms of cancer as well as stroke and heart disease, among other illnesses). It’s also an excellent source of lean protein and vitamin D, as well as carotenoid compounds (which are what give salmon its distinctive color).
One important thing to keep in mind when