Superfoods are foods which contain a high content of certain nutrients making them extraordinarily worthwhile to include in our everyday diets. ‘Superfoodista’ brings you some tasty Superfood recipes.
Warm Soba (Buckwheat Noodle) Salad with Soy-Lime Dressing
Ingredients:
(serves 1)
- Cooked soba noodles (they tend to cook fairly quick, so please make sure to not overcook them)
- 1 – 2 tbsp. olive oil to sauté
- A handful of green asparagus tips
- A handful of tofu, cut into small cubes
- 1 portabella mushroom, cut into slices
- 1/3 of a cucumber, cut into small slices (I used a slicer to cut it)
- 1/2 carrot, also cut into small stripes
- 1 tbsp. pickled ginger, finely cut
- 1 scallion, cut into fine slices
method
- In a pan, heat some olive oil, add the tofu, asparagus tips and mushrooms, sauté until tender
- In a bowl, mix the sautéed vegetables and tofu with the cooked soba noodles, the cucumber, the carrot, ginger and scallions
- Keep some of the cucumber, carrot, ginger and scallion on the side to decorate
- Put the salad into a bowl, top with the remaining cucumber, carrot, ginger and scallions
- Add the dressing, as much as you need
- Dressing: 3 tbsp. soy sauce, juice of 1 1/2 fresh limes, 1 tbsp. sweetener (palm sugar, agave, honey, etc.)
Quinoa-Amaranth Burger with Miso Sauce
Ingredients
(serves three)
- Cooked amaranth: 1/2 cup amaranth cooked in 1 1/2 cups of water – the consistency of the cooked amaranth with this ration can be described as “slimy”
- 1 cup Quinoa flakes (these will help to hold your patties together, besides the flax egg (see below for detail)
- About 3 stems of scallions (green onions), cut into thin slices
- A handful of green peas
- 1 flax egg (flax egg = 1 tbsp. ground flax seeds mixed with 3 tbsp. water) or normal egg for non-vegan version
- 1 – 2 tomatoes
- A handful of fresh spinach
- Olive oil for frying
- 6 portabella mushrooms (these will be your “burger buns”)
- Miso sauce: 2 tbsp. miso paste, 2 tbsp. agave or honey ,1 tbsp. mustard, 1 tbsp. rice vinegar.
Method
- In a bowl, mix the cooked amaranth, the quinoa flakes, the scallions, the peas and the flax egg
- Form patties – if you have time, chill them in the fridge a bit, it will help to make them more “stable” to fry; if you don’t have time, no problem, you just need to be more careful when you flip them over
- Fry the patties in about 2 tbsp. olive oil, fry on each side about 5 minutes, medium heat, until you get a nice, brown and crunchy crust
- Also sauté the spinach leaves very briefly
- Cut the tomatoes into thin slices
- Mix all the ingredients for the miso sauce
- Sauté the portabella mushrooms very briefly as well
- Prepare the burger: put one Portobello mushroom on a plate, now add the burger patty, then add some spinach, a few slices of tomato, put some sauce over it, cover with another portabella mushroom
Home-made Chocolate Cups
Ingredients:
For the chocolate:
- 1 cup cacao
- 1/2 cup coconut oil
- 1 teaspoon vanilla extract
- 2 tbsp. agave nectar (or pure maple syrup – or any sweetener of your choice) – this is not a fix measurement, just add as much sweetener, as you like the chocolate to be sweet, I like it rather “bitter-sweet”, so I added less of sweetener
For the filling:
There is no limit to your fantasy here! You can fill the cups with anything; apeanut or almond butter fit very well, or dried nuts, fruits, etc. I decided to fill them with flavored shredded coconut.
- 1/2 cup shredded coconut
- 3 tbsp. of berry sauce or pulp or even frozen berries, quickly heated up
Method
- Mix the cacao, coconut oil, vanilla extract and sweetener (coconut oil must be liquid – if it isn’t, put the jar quickly into a bowl of hot water or a few second into microwave)
- Then carefully fill muffin cups with the liquid chocolate, about 3mm high (=0.12 in)
- Put into freezer for about 10 minutes until hard
- In the meantime, mix shredded coconut and the berry juice
- Take out the cups from the freezer and carefully place the filling on top of it, carefully press down, so it’s tight
- Now you can either add the rest of the liquid chocolate on top right away (will give an interesting texture like on mine), or put back into freezer quickly and then add the rest of the chocolate (this will lead to a smoother surface)
- You can also top the cups with some cacao nibs if you have, or some or crushed nuts, like pistachio
Put back into freezer for another 10 minutes, thaw slightly before serving
Buckwheat Crêpe with Raw-tella and Banana
Ingredients
(for 2 crêpes)
- 8 tbsp. freshly grounded buckwheat groats (use a high speed blender – I used a “Nutribullet” to grind them into a fine powder)
- 2 tbsp. ground flax seeds mixed with 4 tbsp. water (let sit for about 2 minutes to thicken)
- 2/3 cup light coconut milk
- A pinch of salt
- A pinch of baking powder
- Raw-tella: 2 tbsp. almond or peanut butter, 2 tbsp. raw cacao powder, 2 tbsp. pure maple syrup, 1 teaspoon pure Vanilla extract
- 1 tbsp. coconut oil for baking the crêpes
- 1 banana, cut into thin slices
- 2 tbsp. shredded coconut flakes
Method
- Mix all ingredients for the crêpes together
- In a pan, heat 1/2 of the coconut oil, add half of the crêpe mix, spread it out in the pan as thin as possible, bake crêpe on both sides
- Put on a plate, spread half of the raw-tella on one half of the crêpe, cover with half of the banana slices
- Fold the crêpe over, sprinkle with 1 tbsp. coconut flakes
- Repeat for the other crêpe
Quinoa Tabouleh
Ingredients
- 1 cup cooked Quinoa
- 1 cup tomato de-seeded, diced
- 1 cup cucumbers, diced
- 2/3 cup parsley, finely chopped
- 1/3 cup mint, finely chopped
- 3 stems green onion, finely sliced
- 2 tbsp. olive oil
- 2 tbsp. freshly squeezed lemon juice
- Salt & pepper to taste
methodsuper food
- Mix all ingredients together, except the salt and pepper, so no liquid is drained from the tomato and cucumber
- Put into the fridge to chill and marinate for about 30 minutes
- Add salt and pepper to taste just before serving
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Source: http://superfoodista.com/