Sticking to a healthy and balanced diet is crucial for our overall well-being. To give your body the nutrients it needs, including some superfoods in your weekly meals is a great way to do so.
Let’s look at three superfoods that are not only incredibly nutritious but also really tasty to add to your diet:
Spinach
There’s a reason spinach is Popeye’s favourite leafy green! It’s loaded with iron, calcium, and vitamins A and K. It’s a versatile superfood that can be eaten raw in salads, added to smoothies, or cooked in various dishes
Here’s a quick recipe to enjoy the goodness of spinach:
Spinach and Feta Stuffed Chicken Breast recipe
Ingredients:
- 2 boneless, skinless chicken breasts.
- 2 cups fresh spinach.
- 1/2 cup crumbled feta cheese.
- Salt and pepper to taste.
- Olive oil.
Instructions:
- Preheat your oven to 190°C.
- Slice a pocket into each chicken breast.
- In a bowl, mix together the spinach, feta cheese, salt, and pepper.
- Stuff the chicken breasts with the spinach and feta mixture.
- Secure the openings with toothpicks.
- Drizzle some olive oil on the chicken breasts.
- Bake for about 25-30 minutes or until the chicken is cooked through.
- Remove the toothpicks before serving. Enjoy!
Blueberries
Blueberries are bursting with antioxidants, vitamins C and K, and dietary fiber. They make a delicious addition to your breakfast, snacks, or desserts
Here’s a simple recipe to incorporate blueberries into your diet:
Blueberry Oatmeal Breakfast Muffins recipe
Ingredients:
- 1 cup rolled oats.
- 1 cup whole wheat flour.
- 1/2 cup honey or maple syrup.
- 1/2 cup unsweetened applesauce.
- 1/4 cup milk (dairy or plant-based).
- 1 tsp baking powder.
- 1/2 tsp baking soda.
- 1/2 tsp cinnamon.
- 1 cup fresh or frozen blueberries.
Instructions:
- Preheat your oven to 190°C and line a muffin tin with paper liners.
- In a large bowl, combine oats, flour, baking powder, baking soda, and cinnamon.
- In another bowl, mix honey or maple syrup, applesauce, and milk.
- Pour the wet ingredients into the dry ingredients and stir until just combined.
- Gently fold in the blueberries.
- Divide the batter evenly into the muffin tin.
- Bake for approximately 20-25 minutes or until a toothpick inserted in the center comes out clean.
- Allow the muffins to cool before enjoying this delightful breakfast treat.
Quinoa
Quinoa is a gluten-free grain packed with protein, fiber, and various essential minerals. It’s an excellent alternative to rice or pasta and can be used in salads, soups, or as a side dish.
Try this simple and nutritious recipe:
Quinoa Salad with Roasted Vegetables recipe
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 2 cups mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes)
- 2 tbsp olive oil
- Salt and pepper to taste
- Juice of 1 lemon
- Fresh herbs (such as parsley or basil), chopped
Instructions:
- Preheat your oven to 200°C.
- Rinse the quinoa thoroughly under cold water and drain.
- In a saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the quinoa is cooked and the liquid is absorbed.
- Toss the mixed vegetables with olive oil, salt, and pepper.
- Spread the vegetables on a baking sheet and roast in the preheated oven for about 20 minutes or until tender.
- In a large bowl, combine the cooked quinoa, roasted vegetables, lemon juice, and fresh herbs.
- Adjust the seasoning if needed.
- Serve the quinoa salad warm or chilled. Enjoy this nutritious and satisfying dish!
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