The term superfood has become increasingly popular over the past decade. In fact, the use of the word is so widespread that it has been added to the Oxford Dictionary. It defines a superfood as “a nutrient-rich food considered to be especially beneficial for health and well-being.” It’s no surprise, then, that superfood recipes have become increasingly popular in health-conscious circles.

However, from a nutritional standpoint, the word “superfood” is more of a marketing term rather than a nutrition term. Food companies sometimes use the label “superfood” to sell specific foods, supplements and even fad diets at exorbitant prices with promises of amazing health benefits. They might single out certain foods and promote their nutritional superiority. For example, you might come across articles like “Top 5 superfoods” or “10 superfoods you need to be eating.”

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While these “superfoods” may be good for you and beneficial to your health, it’s important to remember that no single food will magically make you healthy or prevent/cure disease. That’s right: no single food — not even a superfood — can offer all the nutrition and health benefits your body needs.

Variety Is Key

When it comes to your diet, variety is really key for your health. Focus on eating a variety of foods but especially plant foods. Most plant foods are rich in many different nutrients, including antioxidants, fibre/fiber and healthy fats, and could realistically all be labeled as “superfoods”. But remember, focusing on eating just one or a few of these “superfood” plant foods will not make you exceptionally healthy. Eating and enjoying superfoods is great, but variety is key.

So instead of looking at a single “superfood”, let’s look at some superfood recipes that include a variety of healthy, nutrient-rich foods you can combine together to boost your health. I’ve added some “Superfood Smoothie” recipes to this list as well, since smoothies are an extremely easy option that you can add to many different foods to in order to boost the nutrition quality. Without further ado, here are 6 superfood recipes that you can include as part of a balanced diet:

1. Rainbow Superfood Salad – Lunch

This Rainbow Superfood Salad will brighten your plate with all the colors of the rainbow! Different colored foods means different nutrients, so this superfood salad recipe is perfect for boosting your nutrient intake.

Recipe: Rainbow Superfood Salad

Rainbow Superfood Salad

Ingredients:

Makes 2 servings

  • ½ cup quinoa
  • 2 cups bunch shredded kale
  • ½ cup red kidney beans
  • 3 tbsp pumpkin seeds
  • Handful of walnuts
  • 3 tbsp dried cranberries
  • 1 punnet/basket of blueberries

Dressing:

  • 3 oranges, juiced 
  • 3 tbsp olive oil
  • 1 garlic clove, crushed
  • 1 tsp manuka honey

Directions:

  1. Cook quinoa according to packet instructions. Once cooked, place into a large bowl.
  2. Add kale, pumpkin seeds, blueberries, cranberries, beans and walnuts. Stir to combine.
  3. In a small bowl, mix orange juice, olive oil, garlic and honey. Pour over salad. Serve and enjoy!

For more super salads, check out our “8 Really Easy Plant-Based Diet Recipes”. It includes my recipe for Easy Avocado and Chickpea Salad, which requires no cooking at all.

2. Super Broccoli and Salmon Stir Fry – Lunch or Dinner

Quick, easy and extremely nutritious, this Super Broccoli and Salmon Stir Fry is packed with veggies and a great superfood recipe to stir fry for a healthy lunch or dinner.

Recipe: Super Broccoli and Salmon Stir Fry

Salmon Broccoli Stir Fry

Ingredients:

Makes 2 servings

  • 2 salmon fillets 
  • 1 large head of broccoli, chopped
  • 10 button mushrooms
  • 1 zucchini, diced
  • 2 garlic cloves, crushed 
  • 1 onion
  • 1 tbsp soy sauce
  • 2 tbsp fresh ginger, minced 
  • 2 tsp sesame oil
  • 1 lemon
  • 1 tbsp sesame seeds

Directions:

  1. Heat oil on a large fry pan. Add garlic and ginger. Mix in soy sauce. Then add salmon to pan and flip to coat with sauce. Heat for ten minutes.
  2. Add onion and broccoli into the same pan. Cook for a few minutes then add mushrooms.   
  3. Once fish and veggies are cooked, serve and squeeze some lemon juice on top. Sprinkle with sesame seeds and enjoy!

For more vegetable stir fry ideas, check out our asparagus stir fry and other delicious asparagus recipes.

3. Supercharged Green Smoothie – Breakfast

With the addition of spirulina, which contains nutrients like iron, niacin, magnesium and potassium, this Supercharged Green Smoothie is a sure-fire way to stay energized and powered up through your morning!

Recipe: Supercharged Green Smoothie

Supercharged Green Smoothie

Ingredients:

Makes 1 serving

  • 1 frozen banana
  • ¼ avocado
  • 2 cups milk of choice
  • 1 tbsp spirulina
  • 1 handful of spinach or kale

Directions:

  1. Place all ingredients into a blender and blend until smooth.
  2. Pour into a glass and enjoy!

For more smoothie recipes, including my Superfood Vegetable Smoothie, check out our “6 Vegetable Smoothie Recipes That Are High in Protein”.

4. Overnight Berry Oats – Breakfast

Never skip breakfast again with these Overnight Berry Oats. You can whip them up the night before ready for a healthy breakfast on the go. 

Recipe: Overnight Berry Oats

Overnight Berry Oats

Ingredients:

Makes 1 serving

  • 1/2 cup plain rolled oats
  • ½ cup yoghurt/yogurt of choice
  • ½ cup milk of choice
  • 2 tbsp chia seeds 
  • 1 tsp honey
  • 1 cup mixed berries – e.g. blueberries, blackberries, raspberries

Directions:

  1. In a small container or cup, place oats and chia and mix. Pour in milk and mix through. Add yoghurt/yogurt and honey and then mix.
  2. Place in fridge overnight or for a few hours. When serving, top with mixed berries and enjoy! 

5. Super Seed Berry Smoothie – Breakfast or Lunch

This Super Seed Berry Smoothie is loaded with good nutrition and is a great choice for a healthy morning or afternoon snack.

Recipe: Super Seed Berry Smoothie

Super Seed Berry Smoothie

Ingredients:

Makes 1 serving

  • 1 punnet/basket of blueberries
  • 2 cups milk of choice
  • 1 tbsp hemp seeds
  • 1 tbsp chia seeds
  • ½ avocado

Directions:

  1. Place all ingredients into a blender and combine.
  2. Pour into a glass and enjoy!

6. Superfood Chocolate Slice – Dessert

Delicious and healthy, this Superfood Chocolate Slice recipe is the perfect option to satisfy your after-dinner sweet tooth. 

Recipe: Superfood Chocolate Slice

Superfood Chocolate Slice

Ingredients:

Makes 20 pieces

  • ½ cup almonds
  • ½ pistachios
  • 5 tbsp chia seeds
  • ¼ cup pumpkin seeds
  • 1/3 cup goji berries
  • ½ cup toasted coconut flakes
  • 500 g dark chocolate
  • Optional add-ins: pecans, hazelnuts, walnuts, hemp seeds, chia seeds, raisins, cranberries, dried apricots, dates, dried figs

Directions:

  1. Line a baking tray with parchment paper.
  2. Combine ingredients almonds, pistachios, chia, pumpkin seeds, goji berries and coconut in a large bowl.
  3. Break chocolate into small squares and place into a heat-proof bowl.
  4. Boil a small saucepan of water. Once boiling, place bowl with chocolate onto a saucepan lid that allows steam to boil up to the bowl. Once the chocolate starts to melt, continue to stir occasionally until fully melted.
  5. Add chocolate mix to nut/seed mixture and then place into prepared pan.
  6. Place in fridge for four hours or overnight.
  7. Remove from fridge and allow to sit at room temperature for five minutes. Using a sharp knife, slice into 20 pieces. Serve and enjoy!

Note: you can keep this Superfood Chocolate Slice in an air-tight container in the fridge for up to five days or in the freezer for two-to-three weeks.

Conclusion

Instead of getting caught up in the hype of superfoods, focus on enjoying a varied and balanced diet overflowing with colorful and delicious plant foods. So try out these superfood recipes and superfood smoothies for a nutrient-rich diet that allows you to reap the health benefits of plant foods without stressing overly specific superfoods. Remember that your body needs a variety of foods to meet your nutrition needs and maintain overall good health. No one superfood, or even a handful of superfoods, can do this alone.

Finally, if you’re just starting out your health journey and want more information on healthy eating, a great place to start reading is “The Beginner’s Guide to Losing Weight with a Plant-Based Diet”. Knowledge is power, and this e-book provides some of the latest research and information on plant-based eating right to your finger tips!

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