Superfoods have been all the rage lately, but they are nothing new to me. I’ve been a fan and advocate for as long as I can remember. If you are not familiar with this terminology and you’re scratching your head thinking, just what the heck is a superfood anyway, allow me explain.
Think in terms of Superman. He’s able to leap over buildings in a single bound. He’s stronger than a locomotive and can outrun a speeding bullet. That would definitely classify him as a “super” man.
A super “food” possesses the same type of dazzling perks, except in the form of benefits to your body. Superfoods are filled to the brim with powerful antioxidants, fiber, protein, healthy fats, and any number of vitamins and minerals.RELATED: RECOMMENDED PLANS FOR YOU
Foods of this nature are referred to as nutrient-dense rather than calorie-dense. This doesn’t mean some superfoods are not high in calories, but they are in the form of quality calories.
When it comes to boosting energy, people often reach for quick fixes like caffeinated beverages, candy bars, cupcakes, cookies and other forms of low-quality fare.
These foods and beverages may work well as quick pick-me-ups, but that feeling is often short-lived and at the expense of sound nutrition. Not to mention, you can expect a BIG drop in energy after a short amount of time.
A superfood meal or snack, on the other hand, is composed of high-octane fuel that will give you more of a time-released, authentic feeling—a natural “high” so to speak. It should come as no surprise that this is always a better option.
As far as recipes are concerned, creativity is always a plus. It doesn’t take much work to rip open a bag of baby spinach and nosh on it as if it were chips, but you can increase the power of superfoods by combining them together to build a mouthwatering, magical masterpiece. I take this approach with every recipe I create.
If you are in need of what I like to call a “chi hit,” try one of my superfood recipes on for size. These are easy to make and equally as easy to implement into your daily diet plan. All you need is a little patience and knowhow in the kitchen. I’m even going to include a couple vegan options for you non-meat eaters.
– 1 lb. Ground bison
– 1 ½ c Red quinoa
– 3 Eggs
– ½ c Pine Nuts
– ½ c Barbecue sauce
– Sea Salt
– Red Pepper Flakes
1. Add the quinoa to a sauce pan with 3 cups of water. Drizzle 1 tbsp of olive oil into the pan and bring to a boil. Stir thoroughly, turn the heat down to low and cover.
2. After you cover the quinoa, place 1 tbsp of coconut oil in a frying pan, add the bison and turn the heat up to medium.
3. Once the bison has become browned, add the pine nuts, crack the eggs and place them in the pan. Fold contents thoroughly until the eggs are done.
4. Place the finished quinoa, barbecue sauce and contents from the frying pan in a large bowl. Sprinkle the salt and pepper flakes on top and stir until you reach an even consistency.
Tips and hints
Make sure you do not overcook the quinoa. It will be done when the water is completely absorbed and the quinoa is fluffy.
Red pepper flakes are a bit hot. If you do not like hot food, just use regular pepper or eliminate it altogether.
Choose a barbecue sauce that is free of high fructose corn syrup, artificial flavors and artificial colors. You also have the option of leaving the sauce out completely. It’s only needed to add a little more spice to the equation.
This dish is high in complete protein, which is essential for muscle building and satiation.
Eggs also contain lutein, which is good for eyesight.
Quinoa is a complete protein as well as a good source of fiber.
The red type used in this recipe also has a generous amount of iron and phosphorus, which are good for oxygen transport in the body and strong bones, respectively.
Pine nuts and eggs both have a healthy dose of essential fats, which are the good types that promote healthy joint and brain function.
PTA Stir Fry
– 1 c Quinoa
1. Add the quinoa and 2 c of water to a sauce pan and drizzle in 1 tbsp of olive oil. Bring to a boil, turn the heat down to low and cover.
2. Place 1 tbsp of coconut oil in a frying pan and place heat on low. Add the tempeh and pine nuts after the oil has melted and simmer for about two minutes.
3. Once the quinoa is finished, add it to the frying pan, along with the peas and turn heat up to medium.
4. Stir thoroughly until the tempeh and pine nuts are browned.
5. Turn off the heat, sprinkle in some salt and pepper, and add the salsa. Do one last mix until you reach an even consistency.
Tips and hints:
Feel free to use a hot or spicy salsa. A good complement would also be peach or mango salsa. In similar fashion to barbecue sauce, make sure it does not contain high-fructose corn syrup or any artificial ingredients.
PTA Stir Fry works well as a stand-alone meal or snack, but it also makes a great dip for tortilla chips or filling for soft tacos and wraps. If you go this route, make sure to add in some fresh vegetables like shredded lettuce, tomatoes, peppers and onions.
Quinoa alone is a complete protein, but you also get a good helping of protein from the tempeh, peas and pine nuts. Peas also provide a sizeable amount of fiber as well as vitamins A and C, and iron.
Tempeh is fermented, which means the soybeans used to make it are easier to break down in the body. This is beneficial if you have a hard time digesting regular beans.
Super Ninja Mix
– 1 c Organic raw pumpkin seeds
– ¾ c Goji berries
– ¾ c Cacao nibs
– ¾ c Organic raisins
Add all contents to a bowl and blend with a large spoon or your hand until evenly distributed.
Tips and hints:
This is a great snack mix to take on road trips, camping, hiking or to the movies.
Cacao nibs are the seeds of the cacao fruit, which have been broken down into little pieces. Look for them at your local health food store or online.
Goji berries are small, red berries that have been used in Chinese medicine for hundreds of years. You can likely find them anywhere cacao nibs are sold.
This dish is raw and vegan, and both cacao nibs and goji berries are superfoods by themselves.
As a whole, Super Ninja Mix is high in antioxidants, fiber, essential fats, vitamin A, vitamin C, manganese, iron, copper and zinc. It also has a balanced dose of protein and complex carbs.