Blueberry Crisp

Ingredients:

• 4 Cups Fresh Blueberries
• 3/4 Cup Brown Sugar
• 1/2 Cup All Purpose Flour
• 1/2 Cup Oats
• 1/3 Cup Butter
• 3/4 Teaspoon Cinnamon
• 1/4 Teaspoon Nutmeg

Method:

1. Heat oven to 375 degrees.  Grease bottom and sides of 8 inch square pan with Olive Oil Cooking Spray.
2. Spread Blueberries in pan.  Mix remaining ingredients in a bowl.  Sprinkle over Blueberries.
3. Bake 30 minutes or until topping is golden brown.

Kale Pizza

Ingredients:

•  Half Bag (5 oz) Chopped Kale
• 1 lb Pizza Dough
• 1 1/2 Cup Manchego Cheese
• 1 link of Chorizo (about 4 oz)
• 1/2 Teaspoon Pepper
• 2 Teaspoons Olive Oil

Method:

1.  Preheat oven to 425 degrees.
2.  Bring 2 quarts hot water to a boil in a covered pot.  Add Kale, cook until tender to the bite,  about 3 minutes.  Drain, rinse with cold water, and squeeze out excess water.
3.  Roll dough on floured surface and place in oven for 5 minutes.
4.  Remove dough from oven.  Sprinkle with Kale, Manchego Cheese, Pepper and Chorizo in that order.
5.  Bake under crust is golden brown, about 10 minutes.  Drizzle with oil. 

Tuna Ceviche

This a fantastic way to experience fresh Sashimi grade Tuna without visiting your local sushi joint.  Easy to make and very pleasing!

Ingredients:

• 8-10 ounces Sashimi Grade Tuna
• 3/4 Bunch Green Onions
• 1/2 Medium Onion
• 2 Teaspoons Minced Ginger Root
• 1 Jalepeno Pepper, seeded and minced
• 1/2 cup Lemon Juice
• 1/4 Teaspoon Soy Sauce
• Corn Tortillas
• Olive Oil

1. Cut Tuna into 1/2 inch Cubes into a bowl.
2. Stir in onion, green onion, ginger, jalepeno, lemon juice and soy sauce.
3. Mix to combine and refrigerate 2 to 3 hours.
4. Fry up Tortillas prior to serving in Olive Oil.
5. Spoon ceviche mixture onto tortillas and serve.

Eggs in Hell

This is a Must Try if you like spicy food and the perfect way to kick up your morning!

Ingredients:

• 2 Tablespoons Extra Virgin Olive Oil
• 1/2 Medium Onion, Coarsley Chopped
• 3 Cloves Garlic, thinly sliced
• 1/2- 1 Jalepeno Pepper (depending on how much spice you want), seeded and diced
• 1/2 Teaspoon hot chili flakes
• 1 1/2 Marinara Sauce
• 2 Eggs
• 1/8 Cup Parmesean Cheese

Method:

1. Place a skillet on a grill over medium high heat.
2. Add the olive oil and heat until smoking.
3. Add the Chopped Onion & Jalepenos and cook until softened.
4. Add the Garlic and Red chili flakes, cook for another minute.
5. Add the tomato sauce and bring to a boil.
6. Immediately lower the heat to a simmer and crack the eggs one by one into tomato sauce
7. Cover with lid and cook until eggs are set. 
8. Remove Pan from heat, sprinkle with cheese and serve.

This process moves really fast.  This is the best breakfast ever!  Serve this with some sourdough toast and it's unbeatable.

Kale Chips

Put down that Potato Chip and Pick up one of these Kale Chips!  A Super Snack Food that gives you that salty satisfaction and crunch!

Ingredients: 

• 1/2 Bunch Kale
• 1 Tablespoon Extra Virgin Olive Oil
• Salt

Method:

1. Preheat oven to 350 degrees.
2. Tear off Kale Leaves from the thick stems and place them on a cookie sheet.
3. Drizzle Kale with Olive Oil and sprinkle with Salt.
4. Bake until crispy- about 10 to 15 minutes.

Turkey Chili

Ingredients:

•  2 Tablespoons Olive Oil
• 1 Medium Onion, Chopped
• 1 Yellow or Orange Bell Pepper
• 1 Large Poblano Chili, Chopped
• 2 Garlic Cloves, minced
• 1 lb Ground Turkey
• 2 Cans (28 oz each) diced tomatoes
• 2 Cans (15 oz each) black beans
• 3 Tablespoons tomato paste
• 3 Tablespoons chili powder
• 2 Teaspoons Ground Cumin
• 1 1/2 Teaspoons Sugar
• 1/4 Cup Lime Juice

Method:

1. Heat Oil in a large pot over medium-high heat. Saute Onion, bell pepper, chile, and garlic, stirring often; 5-6 minutes.  Add Turkey, increase heat to high, and cook, stirring often and breaking meat into chunks, until it's no longer pink, 4 to 5 minutes.
2. Stir in tomatoes, beans, tomato paste, chili powder, cumin, and sugar. Cover and bring chili to a boil, stirring often.  Reduce heat and simmer, stirring occasionally, until some flavors are blended, 45 minutes to 1 hour.  Stir in lime juice.
3. Sprinkle cheese and cilantro on top (if desired).

Quinoa

Ingredients:

• Quinoa,
• 1 tsp Chili Powder
• 3tsp Garlic, minced
• 4 tsp Extra Virgin olive oil
• 1tsp salt, pepper
• 1/4 cup lime juice
• 1/2 cup chopped cilantro
• 1 lb boneless, skinless chicken breast

Method:

1. Make 1 cup Quinoa according to Package directions.
2. Stir 1 tsp Chili powder, 2 tsp garlic, 2 tsp Oil, 1/2 tsp salt and pepper in medium size bowl.
    Add Chicken to mixture, coat, and place in preheated broiler for 6 minutes, turn, then cook for
    another 6 minutes.
3. Combine cooked quinoa, 1 tsp Garlic, 3 tsp oil, 1/2 tsp salt and pepper, lime juice and cilantro.
4. Slice chicken and toss into mixture
5. Serve and Enjoy!

Updating the "List"

Some fantastic suggestions have been made for editing our list of super foods, and since it's not set in stone, here is our revised roster:

Veggies:

• Broccoli
• Spinach
• Kale
• Avocado
• Sweet Potato
• Allium family (garlic, onion, chives, leeks, shallots, and scallions)
• Sprouts
• And most peppers such as jalapenos, habeneros, etc

Fruits:

• Blueberry
• Tomatoes
• Oranges
• Pomegranates
• Kiwi
• Cantaloupe

Proteins:

• Beans such as garbanzo, black, etc
• Salmon
• Turkey
• Free range chicken
• Eggs
• Organic soy in it's various forms

Others:

• Yogurt
• Honey
• Oats
• Nuts such as walnuts and almonds
• Dark chocolate
• Cinnamon
• Quinoa
• Wheat grass
• Barely
• Green Tea
• Coconut

We have received great advice, and some tasty recipes that we can't wait to try. Thanks!

Fish Tacos

This recipe takes a basic white fish & adds a spicy twist to create a delectable dinner!

Ingredients:

• 1/4 Low Fat Greek Yogurt
• 2 Tablespoons Choped Cilantro
• 2 Tablespoons Lime Juice
• 1 Jalepeno Pepper, Seeded and Chopped
• 1 Cup thinly sliced white onion
• 1 1/2 Teaspoons Paprika
• 1 1/2 Teaspoons Brown Sugar
• 1 Teaspoon dried Oregeno
• 3/4 Teaspoon Garlic Powder
• 1/2 Teaspoon Salt
• 1/2 Teaspoon Cumin
• 1/4 Teaspoon Ground Chili Pepper
• 4 Tilapia Fillets
• 1 Tablespoon Olive Oil
• 8 Corn Tortillas

Method:

1. Combine first 4 ingredients in a Food Processor or Blender, Process until smooth. Combine Jalepeno sauce and onion in a small bowl and set aside.
2. Combine Paprika and next 6 ingredients (through ground chili pepper).  Sprinkle evenly over fish.
3. Heat Oil in a large skillet over medium high heat. Add Fish to pan; cook 3 minutes on each side or until desired degree of doneness.
4. Heat oil and fry tortillas until crisp.  Divide fish & onion mixture evenly over tortillas.

Optional:  Top with Guacamole and Hot Sauce.

C- for Photography

As you may have noticed, we are not food photographers.

Pick up the latest "Sunset" magazine and you will see images of food that look too good to be true. Often times the ingredients have been stacked on the center of the plate with engineered precision, and some rich colored sauce of exotic truffle oil is dotted and drissled about the plate with a painter's flair. It all comes together with the technical mastery and artistical genious of a photographer who has deftly possitioned a myriad of lighting equipement, worth a small fortune, around the table to capture even the most minute texture of every morstle. The resulting image is then disected pixal by pixal, washed and waxed by an army of Adobe products, and printed in high resolution for your enjoyment. And it is a joy to behold!

Here at Superfood Eats we have no idea what we are doing. Armed with budget level cookware, plain white dishes, and scartched sliverware we employ our marginal cooking ability to produce food that pleasures your sense of taste and nourishes you body. Often times, it's a pile of slop, not a tower of culinary perfection.

Do yourself a favor and try our recipes despite the unapatising photo!

Guac-O-Burger

Mexican fusion food is like a multi-ethnic marriage, they always have the best looking kids. And so it is when our fantastic guacamole hooks up with a juicy burger, and maybe some home fries on the side.

Hamburgers:  (Makes 4)

Ingredients:

•  Ciabatta Buns
•  1 lb Organic Beef
•  1/2 Tsp each Salt & Pepper
•  1/4 Cup Bread Crumbs
•  1 Egg

Method:

1.  Mix up meat with salt, pepper, bread crumbs and Egg until desired consistency.
2.  Divide into Patties (4)
3.  Heat up nonstick skillet on medium high heat.
4.  Butter Ciabatta Buns and place on Skillet. Remove and set aside.
5.  Place patties on skillet until desired doneness.
6.  Layer Ciabatta buns with Patties, Guacomole (see Guacamole recipe) and hot sauce (if desired).

Home Fries:

Ingredients:

•  Three Regular Russet Potatoes, peeled and cut into thin strips
•  1 Tablespoon Grated Parmesean Cheese
•  1 Tablespoon Olive Oil
•  1/4 Teaspoon Salt
•  1/4 Teaspoon Garlic Powder
•  1/4 Teaspoon Paprika
•  1/4 Teaspoon Black Pepper

Method:

1.  Heat Oven to 450 degrees.
2.  Spray a cookie sheet with Cooking Spray (preferable Olive Oil based).
3.  Combine all dry ingredients and combine with potatoes, tossing to coat.
4.  Drizzle with oil, tossing again to coat. 
5.  Arrange Potatoes in a single layer on baking sheet and bake 35 minutes or unti golden brown.

Guacamole

Guacamole is as much about texture as it is about flavor, that is why I recommend mashing the following ingredients with the backside of a fork instead of cheating with a food processor. You may have to put some elbow Greece into it, especially if the avocado isn’t quite ripe, but it will be worth it when your guac is king of the party and not a runny mess. The lumpy consistency also adds to the credibility that you in fact made it from scratch!

Ingredients:

·         2 avocado guts

·         ½ white onion diced

·         1 tomato diced

·         Lime juice to taste

·         Salt to taste

Method:

·         Combine the avocado, diced onion, and diced tomato into a mixing bowl and mash until creamy yet lumpy

·         Add the remaining ingredients in small increments tasting before adding more

If you’re in a hurry, skip dicing up the tomatoes and onion and instead throw in some fresh salsa or pico de gallo.



Turkey Toastadas

The recipe that follows is a Superfood powerhouse! Combine it with our made from scratch guacamole!

Shredded Turkey Ingredients:

• Corn tortillas fried in olive oil until brown and crispy
• 1.5 pounds Turkey breast (we weren't able to find turkey, so we used chicken)
• 1/3 cup lime juice
• 1/4 cup olive oil
• 3 garlic cloves smashed and chopped
• Salt and pepper to taste

Refried Bean Ingredients:

• 2 tablespoons olive oil
• 1/4 white onion diced
• 1 teaspoon ground cumin
• 4 garlic cloves minced
• 1 can pinto beans mashed with liquid
• Salt and pepper to taste

Shredded Turkey Method:

• Place turkey breast in a large stock pot, add water to cover
• Boil for 2 hours
• Remove the turkey and place on a cutting board
• Shredd the turkey with a fork
• Place the shredded turkey in a mixing bowl with the lime juice, garlic, salt, pepper, and olive oil
• Mix well and allow to marinade for at least 1 hour at room tempurature (it will last several days in the fridge if you want to prepare the meat in advance)
• Heat a thick pan (cast iron works great) to high tempurature and seer the turkey until its brown all over and slightly charred in others.

Refried Beans Method:

• Heat the olive oil in a large fry pan on medium
• Add the onion and cumin and cook until light brown
• Add the garlic for a few more minutes
• Add the mashed beans and cook until the mixture is brown
• Add the salt and pepper

Tostadas are great because they can be served a la carte with a variety of toppings. We chose to keep it simple with just the beans and guacamole, but the sky is the limit. Try offering your guests or family fresh salsa, chopped lettuce, monterey jack cheese, or diced jalepenos as toppings.

Miso Soup

Miso soup is like the cuff links on nice suit with all foods of the Asian persuasion. Throw away the anemic visions of cheap sushi restaurant miso and lets take things up a notch! There is no reason that miso soup shouldn't stand on its own.

Ingredients:

• 2 teaspoons dashi granuales
• 4 cups water
• 3 tablespoons miso paste
• 1 8 ounce package tofu cut into 1/2 inch cubes
• 1 cup mushrooms (of your choosing) sliced
• 1 cup chopped Spinach
• 2 green onions chopped

Method:

• Bring the water to a boil then add the Dashi
• Reduce the heat to a simmer
• Mix in the miso paste until all the clumps have dissolved
• Add in the rest of the ingredients and simmer for a few minutes
• Enjoy!

We used light yellow miso for our sup, but you can use a darker variety for a bold flavor that will stand up to a main coarse like beef or pork.

Chili

Chili is the simplest thing in the world to make, it is healthy, and is about to become your newfavorite  comfort food. Alow at least an hour or more for this, good chili cannot be rush! Almost every ingredient is on our list of super foods.

Ingredients:

• 2 cans stewed tomatoes
• 2 cans pinto beans
• 2 cans black beans
• 1 pound lean ground beef (optional)
• 3 or 4 potatoes cubed
• 1 onion chopped
• 1 or 2 jalapeno peppers minced (how much heat can you take?)
• Chili powder (more than you think)
• Paprika
• Salt and pepper to taste

Method:

• Brown beef in a large stock pot with chopped onion and jalapeno
• Add all canned goods with their juices
• Bring the mixture to a simmer and add 2 tablespoons of chili powder and 1 tablespoon of paprika
• Add the potatoes and let it simmer until much of the liquid has evaporated and the chili becomes thick, about 40 minutes or more
• Taste it! Add more chili powder, salt, or pepper to your liking.

Try this meal with corn muffins. The sweetness of the muffin compliments the chili and cools your burning mouth.

Fruit Parfait

Now we want to kick start and highlight some of the recipes that contain Superfoods. The main goal is to incorporate as many Superfoods into our diet as possible. Each recipe will highlight the superfoods used and a brief description of how to create this on your own.

We start with the first recipe: Fruit Parfait

Ingredients:

• Low Fat Greek Yogurt
• Strawberries or Blueberries
• Honey
• Granola

Method:

 1. Slice up the fruit and add to a bowl.
 2. Layer on top some Greek Yogurt. Drizzle with Honey.
 3. Sprinkle Granola Cereal on top. We like the Northern Gold brand because it contains Oats,       Honey & Almonds.

Chapter 1: The Basics

Now that we know what we are doing, we will dive into the "How".  Below is a list of foods that we believe posses the qualities it takes to make it on the Super food list.  This list is going to change and evolve over time and we hope our readers will contribute their findings to make this as comprehensive and helpful as possible. To establish our initial list we simply looked at everyone else's list and incorporated any of the foods that were mentioned across multiple sources.

Our goal is to include as many super foods into our diet as possible.  All of our meal planning will begin with at least one super food and morph from there.  Here below are what we consider to be our beginning list and why.

Veggies:

• Broccoli
• Spinach
• Kale
• Avocado
• Sweet Potato
• Garlic
• Sprouts
• And most peppers such as jalapenos, habeneros, etc

Fruits:

• Blueberry
• Tomatoes
• Oranges
• Pomegranates
• Kiwi
• Cantaloupe

Proteins:

• Beans such as garbanzo, black, etc
• Salmon
• Turkey
• Eggs
• Soy in it's various forms

Others:

• Yogurt
• Honey
• Oats
• Nuts such as walnuts and almonds
• Dark chocolate
• Cinnamon
• Quinoa
• Wheat grass
• Barely
• Green Tea

Mission

Many diets and diet fads have come and gone over the years and have proved to be without impact. That is why this Blog exists. Behavior change comes over time and it comes from a willingness to change your habits, thus changing your life.

The Superfood blog is about introducing your body to new concepts, new ideas and new foods that will usher you into a new level of health.  The changes you will make will be gradual  but they will infact transform the way you view food, diet and life itself.  This is the start of something beautiful.  And the best part is, that it is also very fun.