Superfoods: Delicious Recipes!

As promised last week, here is a sample meal made mostly with superfoods, including recipes!

Salad: Spinach, walnut and cranberry salad with balsamic vinaigrette dressing

  • 3 cups raw spinach leaves, washed and dried
  • ¾ cup dried cranberries
  • ¾ cup walnut pieces
  • ½ cup olive oil
  • ½ cup balsamic vinegar

Place spinach leaves, walnuts and cranberries in large bowl and toss with tongs or fork.

In smaller bowl whisk together oil and vinegar until well blended. Flavored balsamic vinegar will add different layers of flavor to the salad. If dressing is made ahead of time it will need to be whisked or shaken right before serving as he oil will separate.

Drizzle dressing over salad and toss right before serving. You may have left over dressing based on your personal tastes for amount of dressing on your salad.

Entrée: Grilled salmon

  • 6 salmon filets
  • 1/3 cup soy sauce
  • 1/3 cup brown sugar
  • 1/3 cup water
  • 1/3 cup olive oil

Mix soy sauce, oil, water and sugar together until the sugar is well dissolved. Place fish in resalable plastic bag, add fish and seal bag. Roll bag until fish is coated in marinade. The longer you let the fish marinate the more flavors the fish will absorb.

Preheat grill or grill pan to medium heat and lightly oil grill rack. Place fish on the grill and discard remaining marinade. Grill fish about 7 minutes on each side or until the fish begins to flake easily with a fork. Please note, for smaller filets cooking time may be decreased.

Side: Oven roasted sweet potatoes

  • 3 large sweet potatoes
  • ¼ cup olive or coconut oil
  • 2 tbsp. of your favorite herb or seasoning (rosemary and thyme go well with sweet potatoes)

Clean sweet potatoes and dice into ¼ to ½ inch cubes. Skin can be left on potatoes for added nutritional value.

In large resalable plastic bag toss oil, herbs and sweet potatoes until well coated.

Place sweet potatoes on roasting pan; a cookie sheet with a cooling rack also works well. Ensure rack has adequate drainage into the pan below for the excess oil to drain off the sweet potatoes.

Place in preheated oven for 30-45 minutes or until potatoes are fork tender.

Dessert: Iceless Fruit Smoothie


  • 1 cup blueberries
  • 1 cup strawberries
  • 1 cup bananas
  • 1 cup blackberries
  • 1 cup raspberries
  • ¼ cup sugar free almond milk

Place all fruit in blender and add milk until fruits are well blended and smoothie is desired consistency. Clean, dry and freeze all fruit at least one day ahead of time so ice is not needed. This will ensure your smoothie does not get watered down.

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