Superfoods are foods with an immense amount of nutritional value packed into a small caloric package. These foods are essential for our health and wellness, and many of us don’t get enough of them. Below, enjoy three yummy recipes to get more superfoods into your diet.
Kale and White Bean Stew
This adaptation of a Tuscan dish is a filling nutritional powerhouse packed with fiber, iron, vitamin C and vitamin A. It’s even more delicious the next day, after the flavors have deepened.
4 tablespoons extra virgin olive oil
3 garlic cloves, finely chopped
1/4 teaspoon dried crushed red pepper
5 cups (packed) thinly sliced kale (about 1 large bunch)
1 tablespoon apple cider vinegar
2 cups vegetable or chicken broth, organic boxed or homemade
1 teaspoon dried basil, or 1 tablespoon fresh
1 teaspoon dried thyme, or 2 teaspoons fresh
1 pound white beans (cannellini), cooked and drained (dry beans are cheapest)
1 pound finely diced tomatoes
Salt and pepper to taste
Olive oil and grated Romano cheese (to garnish)
1. In a large heavy pot, heat olive oil, garlic and red pepper over medium heat for 1 minute. Add kale, vinegar and broth; bring to boil. Reduce heat; add basil and thyme. Cover and simmer until kale wilts, about 7 minutes. Add beans and tomatoes with juice. Cover and simmer for 15 to 20 minutes. Season to taste with salt and pepper.
2. Ladle stew into shallow bowls. Drizzle with a bit of olive oil and pass the grated Romano cheese.
Baked Beets with Bechamel Sauce
Beets are one of the sweetest and most nutritious vegetables. Baked beets have a natural sugary flavor that pairs well with our béchamel sauce recipe.
4 medium beets, peeled and cut into 1/4-inch slices
1/2 cup water
3 tablespoons butter
1 shallot, minced
3 tablespoons all-purpose flour
1 cup milk
1/4 cup dry white wine
Salt and freshly ground black pepper
Pinch freshly grated nutmeg
1. Preheat oven to 425 degrees. Arrange beet slices in a 9-by-13-inch baking dish. Add water, cover tightly and bake for about 45 minutes, until tender.
2. Meanwhile, melt butter in a saucepan over medium heat. Add shallot and sauté until softened, 2 to 3 minutes. Stir in flour to form a smooth paste. Slowly whisk in milk and wine, and bring to a low boil. The sauce will thicken. Remove from heat and season with salt, pepper and nutmeg.
3. Pour sauce over cooked beets, return to oven and bake, uncovered, for about 10 minutes until sauce is bubbling and golden around the edges. Serve hot. Serves 6
— Recipe reprinted from Recipes from the Root Cellar by Andrea Chesman
This simple yet delicious dessert comes courtesy chef Marie Nygren of The Farmhouse, one of the restaurants at Serenbe Farms, an organic farm southwest of Atlanta.
1/2 cup butter
1 cup sugar
1 cup flour
1-1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup milk
2 cups blueberries
1. Preheat oven to 350 degrees.
2. Slice butter, sprinkle around baking dish and place in oven until melted.
3. Mix together dry ingredients then stir in milk. Pour batter into melted butter and scatter fruit over top.
4. Bake uncovered for 30 to 45 minutes.