As the nights draw in and temperatures dip, we have carefully selected a range of wonderful winter superfood recipes packed with immune-boosting ingredients.
These scrumptious recipes combine a cascade of superfood components across the three meals of the day, including: black soy beans, chia seeds, kale, almonds, avocado, spinach and blueberries.
BREAKFAST
Almond, Kale and Banana Smoothie with Chia Seeds
This succulent smoothie features a delicious combination of four superfoods. Simply combine one and a half cups of kale, one cup of almond milk, one tablespoon of almond butter, one of chia seeds and one of coconut milk with half a ripe banana. Put this all in a blender, sieve and then serve.
The Breakfast Casserole
©
This exquisite casserole features a hearty serving of two superfoods: leeks and spinach. These green wonders are rich in iron, to aid muscle development and support cardiovascular health. Simply combine a leek, 140g of wilted spinach with 10 lightly beaten eggs, 120ml of low fat cottage cheese and 85g of crumbled goat cheese. Bake for 20 minutes at 190C, and enjoy with friends, as this dish can serve up to 6 people.
LUNCH
Avocado, Spinach and Kiwi Salad
©
Dominated by half a chopped avocado, two delicious kiwi fruits, and a smattering of raisins, this salads main component is chopped fruit, with the 60g of baby spinach playing second fiddle. Featuring kiwi fruits, containing 117% of your daily recommended intake of vitamin C, and avocados, which are loaded healthy skin promoting vitamins like B6, this salad is super-delicious and quick to prepare.
Luxurious black soy bean soup
Lightly sauté one onion, a red and green pepper and two teaspoons of ground cumin, with a sprinkling of cayenne pepper, before adding two cans of black soy beans and one of chopped tomatoes. Simmer and add the juice of two limes for this warming soup.
DINNER
Harvest Skillet Popped Lentils
Roast a handful of lentils in a pan until they’re wonderfully crispy and nutty. Then simply combine a cupful of butternut squash, a sweet potato and a couple of crisp green apples with the lentils and season everything with a sprinkling of cinnamon, a tiny pinch of cayenne pepper and a splash of organic apple cider vinegar.
Salmon with Almonds and Asparagus
Salmon and asparagus are two superfoods that are both linked to improving cognitive function and take centre stage in this recipe. Top a grilled salmon fillet with asparagus, toasted almonds and dress this delicious combination with crushed garlic, chilli and a squeeze of lemon.
DESSERTS
Very Berry Mess
© Alyaka
Add a couple of handfuls of crushed walnuts and then add a combination of crushed blueberries, four tablespoons of Greek yogurt, a drizzle of honey and a couple of crushed cardamom pods. Swirl together to create this delicious dessert.
Cherry and Peach Quinoa Crumble
Quinoa as a dessert might sound odd but it create a delicious superfood crumble. Simply combine 120ml of almond flour, 120ml of quinoa and a half teaspoon of cinnamon, on top of two tablespoons of honey, one of coconut oil, a teaspoon of vanilla extract and half a teaspoon of almond extract, with four chopped peaches and two cups of pitted and halved cherries.
