A Superfood Meal

Superfoods: Foods deemed to offer extra nutrients and possibly additional health benefits. No doubt we should be eating more of them. So I have prepared 2 recipes, one appetizer and one main course made of mostly superfoods.

Appetizer: Spinach Salmon Salad with Lemon Pepper Dressing

This salad is packed with nutrients. Starting with the antioxidants from the spinach, oranges, and craisins to the omega-3 fatty acids contained in the salmon. Just to add a little extra nutrition, I added a yogurt based lemon pepper dressing to add some extra calcium.

1 12oz bag of baby spinach
2 cups of grape tomatoes
½ to 1 lb skinless salmon
½ a large cucumber sliced
½ tsp lemon pepper seasoning
1 cup mandarin oranges
½ craisins
1 cup walnuts (optional)

1. Sprinkle lemon pepper seasoning over salmon.
2. Place salmon in a steamer and steam for about 10 minutes.
3. Remove salmon from steamer and chop into ¼ inch slices
4. In a large salad bowl add spinach, tomatoes, and cucumbers. Toss
5. Add in mandarin oranges, craisins, and walnuts.
6. Serve with favorite dressing.

*Note: For more antioxidants, blueberries can be substituted for craisins.


2 cups plain nonfat yogurt
½ cup freshly squeezed lemon juice
1 tsp black pepper
3 tbsp honey

In a dressing shaker add yogurt and lemon juice.
Shake until well mixed.
Add pepper and shake until well mixed
Add honey and shake until well mixed.

*Note: If yogurt is not your style, add in some more omega-3s by substituting the yogurt for an olive oil based mayonnaises.

Main Course

Vegetable Rich Chili

This chili is packed with protein but without the fat. Beans are a great source of protein while turkey is high in protein and low in fat. In recent years, more and more people have been substituting turkey for beef. Aside from protein, this chili also provides a great deal of fiber. Aside from superfoods, we all know that we should be eating more vegetables in general. But like the V8 commercial shows, we don’t always get our daily servings of vegetables. This chili is a great way to sneak in more servings of vegetables without actually tasting them. Who says healthy doesn’t taste good. One bowl of this and you will be hooked.

2 cups Pinto beans
1 cup Great Northern Beans
1 cup Navy beans
1 lb ground turkey
2 large yellow onions
4 to 6 stalks celery
2 large carrots
3 15oz cans of tomato sauce
1 lb tomatoes
1 red bell pepper
1 cup frozen corn (optional)
5 tbsp parsley flakes
1 tsp dried basil
1 tsp crushed red pepper
1 tsp cayenne pepper
1 tsp chili powder
1 tsp paprika

(More or less of the last 4 ingredients can be added depending on taste preference)

Place the beans in a large bowl and cover with water. Let the beans soak overnight.
Drain the beans and place them in a large pot. Cover with water and boil the beans for about an hour. Drain the beans.
Using a food processor or blender to chop the carrots, celery, and onions. The carrots and celery should be at a fine grind.
Dice bell pepper.
In a 6 qt slow cooker add in turkey and beans.
Add in tomato sauce, parsley flakes, and basil. Mix everything.
Add in the carrot, celery, onion mix.
Add in diced bell pepper. Mix everything.
Add in remaining spices. Mix in spices.
Turn on slow cooker to high for at least 4 hours.

*Note: For more added vegetables and if you want it spicier, add in some of your favorite chili peppers.