3 superfoods to include in your diet + recipes

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!

ALSO SEE

The Top 10 Superfoods

Written by Rojaun Devos for Woman & Home Magazine

Feature image: Unsplash