Having got used to adding some new superfoods to your diet, here are some more recipes to help you eat and expand your consumption of the rainbow!
You will notice that some of the recipes use the same basic ingredients to make it easy to stock a colourful kitchen.
Here are some new superfoods to try (mung beans, beetroot, edamame,pomegranate, kale….).
6. Greek Yoghurt and Chicken Salad
Greek yoghurt is packed with probiotics for digestion and immunity and is healthier option than mayonnaise. Healthy dose of protein along with the chicken.
– 2 chicken breasts, diced
– 1 red apple, grated
– 10 almonds, finely chopped and toasted
– 2 spring onion, diced
– small tub of greek yoghurt
Serve on a bed of spinach leaves
Mix the chicken with the red apple, spring onion and greek yoghurt. Serve on a bed of green salad leaves or spinach and sprinkle over the chopped almonds.
7. Buckwheat Soba Noodle Salad
Soba noodle is made from buckwheat which is a source of rutin, a phytochemical that helps to keep blood vessels healthy and strong.
– 100g soba noodles
– 2 garlic cloves finely chopped
– 1 tsp runny honey
– 2 tsp tamari soy sauce
– 1 tbsp olive oil
– 12 cherry tomatoes
– 1/4 cucumber, chopped in strips
– 1 medium carrot, grated
– 1/2 red pepper, finely sliced
– 1/2 red onion, finely sliced
– 2 tsp sesame seeds, toasted
– handful fresh coriander
Add the soy sauce and runny honey to the olive oil
Cook the noodles until soft. Mix the dressing ingredients together and add to the noodles with the rest of the ingredients.
8. Chickpea Salad
Chickpeas are a great source of isoflavones, a phytoestrogen that helps to balance female estrogen levels. They are a valuable source of protein. This is a very quick and easy meal to throw together in an instant and can be take to work. Papaya contains a digestive enzyme called papain and helps protein digestion.
– 1 can chickpeas
– 1 handful fresh mint, chopped
– 1 handful fresh parsley, chopped
– 1/2 cucumber, diced,
– 1 red or orange pepper chopped
– Handful cherry tomatoes, quartered
– 1/2 papaya, sliced
– 4 tbsp orange juice
– 1 tsp extra virgin olive oil
– 1 tsp balsamic vinegar
Combine the vegetables with the chickpeas and drizzle over the dressing.
9. Chopped Kale with Edamame, Carrot and Avocado
Edamame provides the protein in this meal while avocado also provides protein is a good source of beneficial fats and vitamin E, for heart health and good immunity. Tamari is a gluten-free soy sauce. Ginger is anti-inflammatory.
– 1 avocado
– 1 cup of edamame
– 1 carrot, grated
– 1 large shallot, finely chopped
– 1 tsp grated ginger
– handful cilantro and thai basil
– 1 bunch of kale
– 1 cup chopped snow peas
– 2 tsp lime juice
– 1 tbsp rice vinegar
– 2 tbsp extra virgin olive oil
– 1 tbsp tamari soy sauce
Dice the kale and mix in some sea salt, and toss in the remaining salad ingredients.
Mix the Asian dressing ingredients together and pour over the salad.
10. Sprouted Mung Bean Salad
This a beautiful rainbow coloured salad is simple and light! The protein is in the mung beans, as well as magnesium, and they are good for blood sugar balance with their high fibre content.
– 1 cup mung beans
– 1/2 diced red onion
– 15 black olives
– 1 medium tomato chopped
– 1/2 cucumber chopped
– handful of chopped mint leaves
– 1 tbsp olive oil
– 2 tsp lemon juice
– pinch of chilli flakes, sea salt and black pepper
Add all of the ingredients in a large bowl and combine the dressing ingredients. Sprinkle the dressing over the salad and mix together