The Best Superfoods Recipe Collection

Salmon

This fish is rich in omega-3 fatty acids, which are known to reduce the risk of high blood pressure, heart attacks, Alzheimer's disease, and rheumatoid arthritis.

Recipe: Salmon with lemon, capers and rosemary, baked in foil

Broccoli

This member of the cruciferous (or cabbage) family helps reduce the risk of cancer and is also rich in antioxidants like vitamins C and A. This salad is one of the wonderful ways to enjoy broccoli.

Recipe: Broccoli cabbage salad with fermented milk dressing

Blueberry

One cup of these wonderful berries contains 84 calories, 21 grams of carbohydrates, and nearly 4 grams of fiber. Blueberries are rich in antioxidants, including vitamin C and anthocyanins, which give the berries their luxurious color and may help prevent prostate cancer and glaucoma.

Recipe: Blueberry Yogurt Smoothie

Chocolate

Just 30 grams of dark chocolate a day can be beneficial for your health. Nutrients are found in cocoa beans: the darker the chocolate, the greater the benefits. It's also a source of the powerful antioxidant theobromine, known to help fight inflammation and normalize blood pressure.

Recipe: A bar of dark chocolate

Sweet potato

This wonderful vegetable is one of the oldest root vegetables. One medium sweet potato contains over 400% of the daily value of beta-carotene (a provitamin of vitamin A) and the antioxidant lycopene. It's also a good source of vitamin C, fiber, and heart-healthy potassium. Sweet potatoes can be mashed, mashed, baked in their skins, or sliced ​​for a healthy version of French fries.

Recipe: Sweet potato fries

Quinoa

One cup of cooked quinoa contains 8 grams of protein, 15% of the daily value of iron, and many energy-boosting B vitamins. It's also one of the few plant foods that contains all the essential amino acids, and it's gluten-free.

Recipe: Quinoa with garlic, pine nuts and raisins

Almond

Almonds are rich in heart-healthy unsaturated fats and vitamin E. They are a good source of fiber, riboflavin, magnesium, phosphorus, and copper. To avoid excess sodium, choose unsalted raw or blanched almonds.

Recipe: Spicy Almonds

Greek yogurt

This tart, creamy yogurt is incredibly healthy and filling: 30 grams contains twice the protein of traditional yogurt. Use it in smoothies, thin out sauces, serve as a dip, or top with your favorite fruit.

Recipe: Greek yogurt

Beans

Legumes are not only heart-healthy but also relatively inexpensive. Rich in protein, carbohydrates, and fiber, they reduce the risk of colon cancer and lower cholesterol.

Recipe: Chili with two types of beans

Eggs

Eggs, despite their bad reputation, are considered the best source of protein. One egg contains nearly 100% of the essential building blocks of protein. According to recent data, it's recommended to consume no more than one egg per day to avoid raising cholesterol levels.

Recipe: Huevos Rancheros



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