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:

Lemony Rice Magic Soup

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:

Quick Fried Rice

Nori & Sesame Avocado Toast

No Fuss Un-F*ck-upable Fuh

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:

Spaghetti Bolognese with Hidden Liver

Superfood Chili

Indian Grilled Liver Kebabs

5 cost-friendly superfoods


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