3 Recipes to Vegan Meals with Superfood

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Superfoods: What are they?

A few foods are relatively low in nutrients, whereas several others are pretty nourishing. And there’s a small number of foods, that are absurdly soaring in nutrients. These are frequently termed as Superfoods. Actually, there’s no apparent boundary separating Superfoods from other foods that are simply very nutritious. However, the term superfood is useful, because eating them ensures that you’re having a large dose of nutrients in your daily diet.

There are many superfoods out there, which might be unknown to many. In fact, these include some familiar fruits, vegetables and herbs that might be of surprise. These foods present the finest nutrition possible and protect against numerous diseases. We should make superfoods part of our diet more often.

Based on the above depiction, here is a list of some superfoods:

Apricots:-

These are orange colored fruits, often unnoticed for their more fashionable relatives, nectarines and peaches. They contain plenty of antioxidants, lycopene, and beta carotene. They keep the heart healthy and keep LDL cholesterol at bay.

Lentils and Beans

These are rich in protein and low in fat content. These have high fiber content and so people feel full and satisfied for long after consuming them. They also have a good reserve of antioxidants, calcium, potassium, iron, and B vitamins.

Goji berries

These are high in antioxidants and vitamin A. Goji berries have all the 8 essential amino acids plus over 20 vitamins and trace minerals, including iron, phosphorus, zinc, vitamin B2, vitamin E, and carotenoids.

Mushrooms

High in protein and low in carbohydrates and fats, these are a desired amongst vegans, vegetarians & dieters. These are also rich in potassium, B vitamins, fiber and selenium.

Pineapple

These are rich in enzymes, fiber, anti-inflammatory substances and antioxidants. It is remarkably rich in manganese and vitamin-C, B vitamins and copper. Pineapple boosts the immune system and improves the digestive function.

Sweet Potato

These  have a high content of carotenoids, antioxidants, B vitamins, vitamin C, manganese, calcium, iron, potassium, and fiber. They have complex carbohydrates that are digested slowly, not giving rise to sugar spikes.

Walnuts

They’re full of omega fatty acids, copper and manganese. They are also rich in antioxidants and have anti-inflammatory action. They also contain lots of calcium, magnesium and potassium.

Some vegan Superfood recipes:-

  1. Quinoa salad:

Ingredients – 1 cup quinoa, 2 packed cups kale (chopped), 1/4 cup lemon juice, 1/4 cup olive oil, 1 cup pomegranate seeds, 1 Haas avocado (chopped), 1/2 cup red onion (chopped), salt to taste

Directions :-

  1. Bring the quinoa to a boil in water. Lower the flame and cook for 15 minutes. After that shift it to large serving bowl.
  2. In another bowl, mix the kale, olive oil, lemon juice, and salt. massage the kale with your hands so it gets well coated, and put it aside for at least 10 minutes.
  3. After the quinoa has cooled, mix it with the kale mixture, avocado, onion, pomegranate seeds, and olive oil.

  2. Pomegranate smoothie:

Ingredients – 1 cup frozen pomegranate seeds, 2/3 cups silken tofu, 1/4 cup sugar, 3 Tbsp soy milk,1 package chocolate pudding mix, salt to taste

Directions: – Pour soy milk, tofu, sugar, salt, vanilla extract and pudding mix in a bowl and stir. Bring the mix to a boil. When it begins to thicken, take away from the heat, cool down for some time blend in a mixer. Continue to blend until smooth and creamy. Refrigerate for 2 hours and serve chilled.

  1. Blueberry Salsa:

Ingredients – 1 cup fresh blueberries (chopped) 1 jalapeño, 1/2 red bell pepper, 2 tablespoons cilantro (minced), 2 green onions (chopped), 1/4 teaspoon kosher salt, A pinch of sugar, 1/2 lime juice.

Directions: – In a bowl, mix the ingredients well. Refrigerate for 30 minutes before serving.

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