Superfoods are nutrient rich foods which have been shown to have great health and fitness benefits. It is extensively agreed with many dietitians that eating these superfoods regularly will help extend life span and help with certain medical conditions such as diabetes and heart disease.
Superfoods are known to contain high levels of anti oxidants and polyphenols although controversial, it is thought that these nutrients play an important role in our bodies health and lifespan.
Avocado Shrimp Seville Dip
2 pounds large shrimp – peeled, deveined and chopped 3/4 cup fresh lime juice 5 roma (plum) tomatoes, diced 1 white onion, chopped 1/2 cup chopped fresh cilantro 1 tbsp Worcestershire sauce 1 tbsp ketchup 1 teaspoon hot sauce salt and pepper to taste 1 avocado – peeled, pitted and diced Crackers
1. Place shrimp and lime juice in a big bowl and stir to coat. Let sit for 5–7 minutes. Add in the onions, tomatoes and cilantro and stir to coat. Cover and refrigerate for 1 hour.
2. After one hour remove from the refrigerator. Add Worcestershire sauce, ketchup, hot sauce, salt and pepper and mix.
3. Place in a serving bowl top with avocado slices. Place additional Worcestershire sauce, ketchup, lime wedges and hot sauce on the side along with crackers.
AVOCADO AND TUNA TAPAS
1 (12 ounce) can solid white tuna packed in water, drained 1 tbsp. mayonnaise 3 green onions, thinly sliced, plus additional for garnish 1/2 red bell pepper, chopped 1 dash balsamic vinegar black pepper to taste 1 pinch garlic salt, or to taste 2 ripe avocados, halved and pitted
1. Mix the tuna, mayonnaise, green onions, red pepper, and balsamic vinegar in a medium sized bowl. Add garlic salt and pepper. Taste to make sure it is seasoned to your liking.
2. Fill the avocado halves with the tuna filling. Add a dash of pepper and the extra green onions to garnish before eating.
Spinach and Dulse Salad
6 cups baby spinach leaves
1/4 cup crumbled dulse
1/3 cup pine nuts1 1/2 cups basil leaves
1/4 cup olive oil
4 – 5 tbsp. balsamic vinegar 2 cloves of garlic, finely chopped 2 tbsps parmesan or nutritional yeast
1. Pre-heat your oven to 350 degrees. Line cookie sheet with parchment and add the dulse. Bake for 10 minutes or until crispy. Repeat with pine nuts, baking for 6 – 8 minutes.
2. Mix spinach, basil, vinegar and together and drizzle with olive oil. Coat it well and evenly. Optional: Add a small pinch of salt if desired.
1. Simmer vinegar and garlic over low heat until the vinegar reduces slightly. Taste the dressing to make sure it is to your liking. Mix with the spinach and basil.
2. Top with parmesan, pine nuts and pepper. Crumble the dulse and add to the top. Serve warm. Optional: Add more cheese or spices if desired.
Lemon Surprise Spread
Creamy Lemon Sauce
1/4 cup organic lemon zest
3/4 cup soaked cashews (you can also try 1/2 cup cashews, 1/4 cup soaked sunflower seeds)
1/3 cup pure water
3 tbsp fresh, organic lemon juice
Pinch fine ground sea salt
1. Place sauce ingredients in blender and mix until very smooth.
2. Mix 2 tbsp. of dulse flakes and 3 tbsp of the creamy lemon sauce. Mix well.
3. Serve with crackers or vegetables.
4. Note: If the taste of the dulse is too overpowering, add more zest and lemon juice to the sauce.
1 tbsp. rice vinegar
1 tbsp. grated fresh ginger
1 teaspoon fresh thyme leaves
4 tbsp. extra-virgin olive oil
kosher salt and pepper
2 medium red onions, cut into wedges
3 peaches, cut into wedges
46-ounce salmon steaks (about 1 inch thick)
1. Heat grill to medium-high. Mix vinegar, ginger, thyme, 3 tbsps. of oil, and ¼ teaspoon each salt and pepper in a small bowl. Put to the side.
2. Combine the onions, peaches, remaining 1 tbsp. oil, ½ teaspoon salt, and ¼ teaspoon pepper in a large bowl. Stir gently.
3. Sprinkle salt and pepper over the salmon.
4. Place salmon and onions on the grill and cook for 5 to 6 minutes on each side until onions are soft and fish is opaque.
5. Once you flip the salmon, add peaches to the grill and cook until soft. Approximately 4 minutes on each side.
6. Drizzle vinaigrette over salmon and serve with the onions and peaches.
1 cup long-grain white rice
2 tbsps soy sauce
2 teaspoons sugar
½ cup canola oil
2 teaspoons cornstarch
1 ½ cups low-sodium chicken broth
46-ounce pieces salmon fillet (1 inch thick)
2 garlic cloves, finely chopped
1 tbsp peeled, finely chopped fresh ginger
2 tbsps jarred black bean sauce
2 teaspoons rice or white wine vinegar
1. Cook the rice according to the package directions.
2. Combine the soy sauce, sugar, and ¼ cup of the oil in a bowl. Set to the side.
3. In a small bowl, combine the cornstarch and chicken broth. Set to the side.
4. Use a knife to make four cuts halfway into the skin side of each piece of the salmon. Place salmon in a shallow dish and pour the marinade over the fish. Refrigerate for 30 minutes.
5. Heat the remaining ¼ cup of oil over medium heat. Add the garlic, ginger, and black bean sauce. Cook for 1 to 2 minutes.
6. Add the vinegar and cornstarch mixture and bring to a boil. Decrease to a low flame and simmer for 10 minutes. Remove from burner and cover to keep warm.
7. Place salmon on a foil-lined broiler proof pan or cookie sheet about 3 inches thoroughly. Throughout. Serve over rice. Optional: Garnish with raw carrots and onion from the flame. Broil 3 to 4 minutes per side, until the salmon is cooked
Broccoli and Green Pepper Stir-Fry
1 tbsp canola oil
1 tbsp grated fresh ginger
1 bell pepper, chopped
1 bunch broccoli, cut into florets (6 cups)
1 bunch scallions, sliced
¼ cup hoisin sauce
1 tbsp toasted sesame seeds
2 cups of cooked rice
1. Heat oil over medium-high heat in large skillet. Add ginger and cook for 30 seconds.
2. Add the bell pepper, broccoli, and scallions and stir frequently. Cook for 3 to 5 minutes until broccoli is slightly tender.
3. Add hoisin sauce and ¼ cup water and mix throughout. Cook for 3 to 4 minutes until tender. Remove from heat and sprinkle with sesame seeds. Serve over rice.
Broccoli and Blue Cheese Spring Salad
1 bunch broccoli, cut into florets (6 cups)
1⁄4 cup buttermilk
2 tbsps sour cream
2 ounces blue cheese, crumbled
1 scallion, sliced
1⁄2 teaspoon red wine vinegar
kosher salt and black pepper
1⁄2 cup toasted walnuts
1. Fill a large saucepan with 1 inch of water and bring to a boil. Place the broccoli in a steamer basket, place in saucepan, cover, and steam until tender approximately 5 to 7 minutes. Rinse with cold water.
2. Combine buttermilk, sour cream, blue cheese, scallion, vinegar, ½ teaspoon salt, and ¼ teaspoon pepper in a bowl. Drizzle dressing over broccoli and sprinkle with the walnuts.
Soy Pepper Cups
1⁄2 cup Chopped onion
2 units Cloves garlic, minced
1 teaspoon Vegetable oil
8 ounces of frozen vegetable protein crumbles
1 cup diced tomatoes
1 cup Water
1⁄2 teaspoon Ground cumin
1⁄4 teaspoon Ground pepper
1 cup Uncooked brown rice cooked according to package directions
6 Green peppers
1⁄2 cup Soy cheddar or mozzarella cheese (grated)
1 Cup of salsa, optional
1. Heat oil in small pan. Add garlic and onion and sauté until softened. Add protein crumbles, tomato, water, cumin, 1/2 teaspoon of salt and pepper.
2. Bring mixture to boil; reduce heat to a low flame and simmer 15 minutes.
3. Add cooked rice to mixture. Set mixture to the side.
4. Wash green peppers. Remove stem, seeds and membrane.
5. Bring water and 1 teaspoon salt to boil in large saucepan. Add green peppers, cooking for 3 to 5 minutes. Drain.
6. Fill peppers with 3/4 cup of mixture.
7. Place in an 8-inch square baking dish.
8. Bake at 375° F 20 minutes or until thoroughly heated. Add grated cheese to the top of each pepper. Bake for 5 additional minutes or until cheese melts.
9. Optional: Serve with salsa.
Crab Toasts with Zingy Yogurt
¾ cup plain whole-milk Greek yogurt
1 tbsp gochugaru or ¼ tsp. crushed red pepper flakes
8 ounces crabmeat
2 scallions, thinly sliced
2 tbsps chopped fresh dill, plus more for serving
1 tbsp fresh lemon juice
2 teaspoons toasted sesame seeds
Freshly ground black pepper
4 slices of toast or crackers
1. Mix yogurt and gochugaru together in a small bowl.
2. Place crabmeat, scallions, dill, lemon juice, and sesame seeds in a bowl. Mix together. Season with salt and black pepper.
3. Spread yogurt mixture on toast or crackers and top with crabmeat mixture.
Note: Spicy yogurt can be made 5 days ahead. and chill Cover.
Wheatgrass Spring Pesto
½ Cup of Raw Cashews, soaked overnight or for 8 hours
1 scoop of Wheatgrass Powder
1 Clove of Garlic, crushed
Handful of Fresh Basil
1 tblspoon Olive Oil
1. Drain the cashews and add the olive oil. Place in blender, then add garlic, salt (just for the taste) basil and wheatgrass powder. Blend for desired thickness.
2. Serve over zucchini noodles or brown rice pasta.
Sunshine Wheatgrass Smoothie
½ cup water
1 cup almond
½ cup fresh wheatgrass or 1/2 teaspoon wheatgrass powder
1 cup ice
1. Place all ingredients into the blender, secure lid and blend until smooth.
Homemade Beef Broth
3-4 pounds beef marrow and knuckle bones
2 pounds meaty bones such as short ribs
½ cup Bragg’s apple cider vinegar
4 quarts of water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
1. Place bones, vinegar and water into a large stockpot. Let sit for 60 minutes so that the vinegar can leach the minerals from the bones. Make sure there is enough water to cover the bones.
2. Add the vegetables, bay leaves, peppercorns, fresh parsley, and additional cold water to cover it all if needed.
3. Bring to a high simmer so that it’s almost boiling, but not quite. Reduce the heat with the lid ajar to a low simmer that is barely bubbling and let it cook for eight to twelve hours. Remove meat from bone after about 2-3 hours. Return bone to pot.
4. After the broth has finished cooking, remove large bones and pieces. Strain through a cheese cloth. This will give you a nice clear broth. Place in fridge overnight to cool. Once chilled, add to containers and freeze.
2 cups homemade chicken stock
Squeeze or two of fresh lemon juice
1 slice good bread, stale or toasted
About ¼ cup grated Parmesan cheese
Good olive oil
1. Heat the stock and lemon juice with a pinch of salt and some ground pepper, covered, until it comes to a boil. Remove the lid and turn the heat to very low, so the pot just barely simmers. Crack an egg into a little prep bowl. Salt it. Lower it carefully into the simmering soup. Use a spoon to fold the whites back in if they seem to spread. Simmer until whites are set, 3 to 4 minutes.
2. Meanwhile, put the toasted bread in the bottom of a wide bowl. Sprinkle with most of the Parmesan and drizzle with olive oil. Gently pour the soup out over the bread, using a spoon to keep the egg from breaking. Sprinkle with more Parmesan, olive oil, and salt, then eat (breaking the yolk to help thicken things).
Beehive Smoothie Recipe
1 cup milk (almond, coconut, hemp, raw milk)
1 cup frozen blueberries
1/2 fresh or frozen medium banana
1 tbsp bee pollen
1 tbsp coconut oil
A little honey, stevia, or maple syrup to sweeten (optional)
1/4 cup Greek yogurt
A dash of cinnamon
1 tbsp chia or flax seeds
1. Place these lovely ingredients into your high-speed blender.
2. Blend for around 30-45 seconds or until nice and smooth.
Bee Pollen Recipes
1 cup Apple Juice or orange juice or favorite “pure juice only” juice (no sugar!)
1 Tbsp Pure Liquid Honey
1 Tbsp Pure Bee Pollen granules
Blend all ingredients together in a Blender for 30 seconds or until desired thickness is achieved.
Healthy Blender Drink
1 Ripe Banana
2 Prunes, cooked and pitted
1 TBSP Ground flax seeds
½ tsp lemon juice
½ cup real orange juice
1 TBSP Pure Liquid Honey
1 tsp (up to TBSP) Pure Bee Pollen granules
1. Place all ingredients in blender and blend until creamy and smooth.
2. Makes about 10 ounces – a light breakfast/meal for one.
1 cup orange juice
1 TBSP honey
1 tsp – 1 TBSP Bee Pollen granules
1. Combine egg, juice, honey, and pollen granules. Beat or shake until well blended.
2. Pour into tall glass. Serve immediately. Makes one serving, serve cold.
3. This drink makes an excellent breakfast drink for those in a hurry or on a hot summer morning.
The Super Vitamin Smoothie
1 cup Frozen berry blend (blueberries, strawberries, blackberries) Organic preferred.
1 Banana (or mango or pear)
1 scoop Protein powder (Sun warrior chocolate or Vega Sport Protein work great)
1 teaspoon Hemp hearts
1/2 teaspoon Chia seeds ground
Dash of Turmeric (helps with inflammation)
1 scoop of Greens powder (Wild Greens is my fav)
1 tbsp Bee pollen
1 tbsp of Omega oil such as Udo’s Oil
1 teaspoon Ground flax
Pure juice to taste (cranberry, pomegranate, blueberry)
Peachy Delight Float
2 Cups crushed fresh peaches
½ Cup honey
1 qt or 4 cups Milk, Almond Milk or Rice Milk
½ tsp pure almond extract
4 cups Quality Vanilla or Cherry Ice Cream or Vanilla Rice Ice Cream
1. Combine fresh peaches and honey in a container or blender. Add half the milk; beat and blend. Add the remaining milk and almond extract and half of the ice cream. Beat until smooth.
2. Pour into 4-6 tall glasses, top with the balance of the ice cream. What a great healthy treat!!
Honey Vanilla Egg Nog
2 eggs beaten
2 TBSP honey
2 Cups cold Milk, or cold plain Rice Milk, or plain Soy Milk
½ tsp vanilla extract
Dash of ground nutmeg
2 TBSP Bee Pollen granules
1. Combine eggs with honey and Bee Pollen and mix well.
2. Beat in milk and vanilla. Sprinkle lightly with Nutmeg. Makes 2 servings.