You’ve heard of superfoods, right? They’ve been all over the news and “the social media” for a few years now. Every season a new one is “discovered”, promising to cure all our ailments and provide us with the life we’ve always wanted. Well, you may have noticed that “superfoods” are not really that super. However! They are certainly not to be dismissed! Though not as magical as they sound, “superfoods” do have an especially high concentration of beneficial vitamins, minerals and nutrients, and so can add a very flavorful and multitasking spin on all your dishes. What’s not to love about that?
From asparagus to peas and fava beans, spring brings a fresh crop of sweet, versatile vegetables and fruits that brighten any meal. Wanting you to have an easy, healthy spring, we're unmasking 7 of our seasonal favorites that are superfoods in disguise!
1. Asparagus Recipe
Asparagus and Fava Beans with Toasted Almonds
Asparagus, the herald of spring, is packed with plenty of fiber and vitamins A, C, E, and K. Incorporating asparagus in the diet may be beneficial to your health. Fava beans are rich in Vitamin C, manganese and folate, which may also be beneficial to your health. Almonds are incredibly nutritious and are powerful antioxidants.
2. Arugula and Radish Recipe
Arugula Salad with Green Beans and Radishes
This 10-minute fix is perfect for a weekday lunch. Arugula, A.K.A. "rocket," is rich in phytochemicals, as well as folic acid, vitamins A and C, ranks way up for vitamin K and delivers more calcium than spinach! Radishes add a sharp, peppery flavor and are rich in vitamin C, vitamin K, antioxidants, folate, minerals, and detoxifying agents.
3. Avocado and Tuna Recipe
Avocado and Tuna Tapas
The nutrients in this creamy, rich recipe read like a list of essentials for healthy eating: cholesterol-lowering monounsaturated fat, fiber, copper, potassium, and vitamins C, K, and B6 and an abundance of antioxidants may help to prevent colds. Tuna is rich in manganese, zinc, vitamin C and selenium which help in supporting the immune system and aid in weight loss.
4. Salmon and Vegetables Recipe
Roasted Salmon with Spring Vegetables
This popular fish is high in B vitamins that are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA and may help with inflammation which could cause heart disease. The dash of spring vegetables add crunch to your lunch!
5. Sweet Rhubarb Superfood Recipe
If you are looking for something on the sweeter side, rhubarb is your answer. It’s a beautifully tart spring vegetable that the food world can't get enough of. Although the leaves should not be eaten, the stalks have a unique flavor and make the best desserts. Rhubarb has dietary fiber, protein, vitamin C, vitamin K, B complex vitamins, calcium, potassium, manganese, and magnesium. This is one of our favorite spring superfood recipes! Also check out this video with 4 more great rhubarb recipes:
6. Leek Recipe
Cold Soba with Mushroom and Leek Seiro Broth
Try this simple yet nutritious dish for a weekend brunch or dinner! Leeks are rich in vitamin A, which support healthy blood cell development, including the growth of new red blood cells that transport oxygen, and white blood cells that fight infection. They are also a good source of calcium and iron.
7. Kale and Peas Recipe
Quinoa Kale and Pea Salad
This springtime salad is so versatile and is loved by kids. Kale is a great anti-inflammatory green: one cup of kale is filled with 10% of the RDA of omega-3 fatty acids and is high in Vitamin A, C, iron and calcium. Meanwhile, peas are a good source of protein and Vitamin C.
We hope these recipes will help you add some healthy variety to your meals, while delivering high doses of essential nutrients!