Let us start by saying, we think ALL wholefoods are ‘super’! But when faced with the task of creating a ‘best in show’ list (i.e. the most nutritious options within a certain food category), there are definitely a few standouts.
For example, dark leafy greens such as spinach and kale, broccoli, and sweet potato often top the list of most nutritious vegetables, due to their high levels of antioxidants, including beta carotene, which has been linked with improved heart and eye health, and a reduced risk of certain cancers (1). When it comes to fruit, berries take the prize for their high levels of antioxidants, as well as vitamin C and fibre. Salmon and walnuts draw attention for being some of best sources of omega-3 fatty acids within their respective food categories, and yoghurt and kefir are considered ‘super’ for their probiotic count. If you are vegetarian or vegan, eggs and tofu offer all essential amino acids and a host of other important nutrients including iron and zinc. When looking for gut-health-promoting prebiotic fibres, it’s hard to go past legumes such as chickpeas, which are also a rich source of calcium for vegans. Last but certainly not least, flavours and aromatics such as turmeric, garlic and ginger contain ‘phytonutrients’ linked with reduced inflammation and improved immunity.
So as you can see, when looking for inspiration to create five ‘super bowl’ recipes, we are a little spoiled for choice! We’ve tried to jam pack as many ‘super’ foods in as possible, we hope you enjoy them!
In a blender, combine 1 cup frozen mixed berries, ¼ avocado (or 1/3 cup frozen avocado chunks), ½ frozen banana (or 1/3 cup frozen banana chunks), ½ cup baby spinach leaves, 1 cup natural kefir and 1-2tsp manuka honey (or regular honey).
Blend until you reach a consistency slightly thicker than a smoothie. Transfer to a bowl and top with 1tbs crushed walnuts, 1tsp shaved coconut, and a combination of fresh blueberries, sliced strawberries and/or sliced banana.
In a large pan heat 1-2tsp of extra virgin olive oil. Sautee 1 cup of chopped kale leaves, ½ cup broccolini, ½ cup chopped asparagus and ½ cup sugar snap peas, until soft. Season with salt, pepper and a squeeze of lemon juice.
Meanwhile, poach, fry or boil 2 eggs. To serve, spread 2tbs of Pilpel Beetroot Almond dip (hummus also works well!) onto a plate, top with sautéed vegetables, eggs, 1tbs roasted almonds (crushed), and a generous sprinkle of dukkah.
Preheat your oven to 200C. Chop the following vegetables into large chunks – 1 brown onion, ¼ Jap pumpkin (skin removed), 2 carrots, ½ large sweet potato and 2 zucchinis. Add vegetables to a large soup pot, together with 3 minced garlic cloves, 2-3tbs grated ginger, 1 punnet of coriander leaves and 2L vegetable stock.
Place the pot onto a stovetop on high heat until boiling, then cover and reduce heat to medium. Cook for 30-45 minutes, or until vegetables are very soft. Using a bamix or blender, blend the soup until smooth.
Meanwhile – roast the chickpeas. Line a baking tray with baking paper. Drain and rinse 1x400g tin of chickpeas, and transfer to baking tray. Drizzle with 1-2 tsp olive oil and sprinkle with 1tsp ground turmeric, 1tsp ground cumin and season with salt and pepper. Bake at 200C for 20-30 minutes, or until crisp and crunchy.
Finish assembling each bowl of soup by adding a large handful of turmeric roasted chickpeas and 20g goat’s cheese.
First, you will need to purchase 350g sashimi-grade raw salmon (diced if you can), 1 small container of pre-made seaweed salad and a small packet of pickled ginger from your local Japanese / sushi restaurant. At home, start with cooking 1/2 cup brown rice according to packet direction.
Next, shred ¼ red cabbage and 1 large carrot, slice 1 Lebanese cucumber and 1 avocado, and defrost 1 cup of frozen edamame beans (or peas). We like to serve all the ingredients ‘buffet style’, together with some soy sauce, yuzu dressing, and kewpie mayonnaise, and allow everyone to build and dress their own bowl! There are enough ingredients to serve 4.
If you want to turn this recipe into a meal-prep work lunch, you will need to cook the salmon, as sashimi will expire after 24hrs. Cooked salmon, as well as the seaweed salad and cooked rice for that matter, can last up to 4 days in your fridge.
Prepare ¾ cup quinoa according to packet direction, using vegetable stock for more flavour if desired.
Dice 350g firm tofu and marinate with 1tsp sesame oil, 2tsp sesame seeds and 2tbs soy sauce. Heat 1tsp olive oil in a pan and stir fry marinated tofu until cooked to your liking, approx. 5-8 minutes, then remove and set aside to cool.
Next, add ½ diced eggplant and ½ head broccoli florets to the pan with an additional 1tsp olive oil, seasoning with salt and pepper. Pan fry until soft, approximately 5-8 minutes, then set aside to cool. In a large bowl, massage 2 cups of chopped kale leaves (stems removed) with 1tsp olive oil, 1tbs lemon juice and sprinkle of salt, until leaves are softened. Slice 1 punnet of cherry tomatoes, then drain and rinse 1x 400g tin of chickpeas.
In four separate containers, divide and assemble cooked quinoa, broccoli, eggplant, kale, cherry tomatoes, chickpeas and tofu. Squeeze over a little extra lemon juice if desired.