Whether you’re an experienced chef or just getting comfortable in the kitchen, the term “healthy cooking” can be off-putting to many. There is a stigma around healthy food — that it always has to be fresh, organic and wildly expensive.
The key is honing in on what foods provide the biggest health benefits and building a dish from there. Using pre-packaged products is an easy way to add extra layers of essential vitamins and nutrients (without paying an arm and a leg for them).
To jumpstart your appetite in the best way possible, we’ve listed 5 of our favorite superfoods — along with easy, beginner recipes you can make in 30 minutes or less. Bon appétit!
1. Blueberries: Earth’s healthiest fruit
What they contain:
Vitamin C, Vitamin K, fiber, manganese
What they do:
Aide digestion, boost immunity, reduce inflammation, promote heart health
How to eat more:
Blend in smoothies, garnish on yogurt, freeze and eat, sweet salad mix-in
Recipes to try:
Gluten-free Blueberry Shortcake
Instant Pot Blueberry Shortcake Ribs
Creamy Blueberry Broccoli Slaw
2. Garlic: one-stop ingredient for health-boosting flavor
What it contains:
Allicin, sulfur-containing compounds
What it does:
Antibacterial, antimicrobial, boosts immunity, reduces blood pressure, promotes detoxification
How to eat more:
Add it practically anywhere! Sauté in sauces, soups, roast with vegetables or add freshly minced for a spicy punch
Recipes to try:
Easy 5-Ingredient Garlic Hummus
Slow Cooker Coconut Curry Chicken Soup
4. Seaweed: an antioxidant powerhouse made by the sea
What it contains:
Iron, iodine, magnesium, manganese, calcium
What it does:
Supports thyroid function, improves digestion, lowers cholesterol and supports heart health
How to eat more:
Boil in pasta or rice water, add to soups and stews, chop and garnish over avocado, eggs and salads
Recipes to try:
5. Animal liver: one of the most nutrient-dense foods on the planet
What it contains:
Vitamin A, Vitamin B2, B5, B6 and B12, copper, iron, phosphorus, zinc, selenium, protein
What it does:
Lowers risk of anemia, improves bone health, boosts immunity, supports optimal metabolism
How to eat more:
Stir fry with vegetables, mince into pasta sauce, blend with beef into hamburgers
Recipes to try:
