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When you hear the words “kale” and “quinoa”, do you roll your eyes? You’re not alone. Don’t get us wrong, these superfoods are great but they’ve been everywhere for the past few years, so it’s no surprise that some of us are growing a little bit tired of them. The Domestic Geek to the rescue! Sara Lynn Cauchon has new ways to enjoy some of these healthy superfoods.

KALE

Like it or not, KALE remains at the top of the list when it comes to healthy eating. It’s loaded with age defying antioxidants as well as vitamins, minerals, fibre…The list goes on and on. Unfortunately, we have yet to make it taste any better so here are a couple of my new fave ways to hide it – er, I mean enjoy it… healthy-superfoods-intext-9.jpg

Fresh & Fruity Salad  

WHAT YOU NEED:

  • 6 cups finely chopped kale
  • 2 tablespoons white wine vinegar
  • 3 tablespoons olive oil
  • Salt and freshly cracked black pepper
  • 1 cup cooked long grain and wild rice
  • 1 apple, diced
  • [1/2] cup halved grapes
  • [1/4] cup dried cherries
  • [1/4] cup chopped almonds

WHAT YOU DO:

  1. In a large bowl, massage the kale with the vinegar, oil and salt and pepper to taste. Transfer the kale to a serving dish and top with the rice, apple, grapes, cherries and almonds.
  2. Enjoy!
  healthy-superfoods-intext-6.jpg

Spicy Sausage & Potato Soup

WHAT YOU NEED:

  • 1 tablespoon olive oil
  • 1 onion, finely diced
  • 2 garlic cloves, minced
  • 1lb hot Italian sausage, removed from its casing
  • [1/4] teaspoon red pepper flakes
  • 3 cups diced potatoes
  • 6-8 cups chicken broth
  • 5 cups chopped kale
  • Salt and freshly cracked black pepper

WHAT YOU DO:

  1. Heat the oil in a large Dutch oven over medium-high heat. Add the onion and cook until it is translucent, about 2 to 3 minutes. Add the garlic and cook until fragrant. Add the hot Italian sausage and cook, breaking it up with the side of your spoon, until it’s no longer pink, 6 to 8 minutes. Add the potatoes and cook for a minute and top with the broth. Bring the soup to a boil and reduce to a simmer. Simmer until the potatoes have softened, about 10 to 15 minutes. Add the kale and cook until the kale has wilted, about 2 to 3 minutes. Season with salt and pepper to taste.
  2. Enjoy!

QUINOA

Quinoa remains the reigning king of plant-based protein sources. Why? It contains all of the amino acids making it a complete protein source. That said, many still cringe at the idea of straight up quinoa with its peculiar texture and nutty flavour. healthy-superfoods-intext-3-(2).jpg

Caprese Quinoa Bake  

WHAT YOU NEED:

  • 2 cups crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon balsamic vinegar
  • [1/4] cup red pepper flakes
  • 3 cups cooked quinoa
  • 2 cups cooked and shredded chicken
  • 1 cup shredded mozzarella cheese, divided
  • 1 cup chopped basil, divided
  • [1/4] cup grated Parmesan cheese
  • 1 cup halved cherry tomatoes

WHAT YOU DO:

  1. Preheat the oven to 400ºF.
  2. In a large bowl, combine the crushed tomatoes with the tomato paste, balsamic vinegar and red pepper flakes. Mix well. Add the quinoa, chicken, half of the mozzarella, half of the basil and the parmesan. Transfer the mixture into an oven safe baking dish. Top with the remaining mozzarella and cherry tomatoes. Bake until the cheese is lightly golden and quinoa is hot, about 10 to 15 minutes. Garnish with the remaining basil.
  3. Enjoy!
  healthy-superfoods-intext-7-(1).jpg

Salmon & Quinoa Cakes

WHAT YOU NEED:

  • 3 cups cooked and flaked salmon
  • 1 [1/2] cups cooked quinoa
  • 3 green onions, finely sliced
  • 1 egg
  • 3 tablespoons chopped dill
  • 2 tablespoons ground almonds
  • 1 tablespoon Dijon mustard
  • 2 teaspoons lemon zest
  • [1/2] teaspoon smoked paprika
  • 2 tablespoons olive oil
  • Salt and freshly cracked black pepper

WHAT YOU DO:

  1. In a large bowl, combine the salmon, quinoa, green onions, egg, dill, ground almonds, Dijon mustard, lemon zest and smoked paprika. Divide the mixture into 6 and shape into patties.
  2. Heat the oil in a large skillet over medium heat. Cook the fish cakes until they are golden, about 4 to 5 minutes and flip. Continue to cook until the remaining side is golden and the salmon cake is firm.
  3. Enjoy!

Yogurt Dill Dip

WHAT YOU NEED:

  • 1 cup greek yogurt
  • 3 tablespoons chopped dill
  • 2 green onions, finely chopped
  • [1/2] lemon, zest and juice
  • 1 garlic clove, grated
  • Sea salt and freshly cracked black pepper

WHAT YOU DO:

  1. In a medium bowl, mix all of the ingredients together.
  2. Enjoy!

HUMMUS

We know that hummus is perfect for healthy snacking but after a while, it can lose its taste appeal. In these two dishes I’ve used hummus to bump up both the protein and flavour factors. Totally delicious! healthy-superfoods-intext-5.jpg

Creamy Tomato Soup

WHAT YOU NEED:

  • 1 tablespoon olive oil
  • 1 onion, finely diced
  • 1 (28 ounce) can crushed tomatoes
  • 1 cup roasted garlic hummus
  • 2-3 cups vegetable broth
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • [1/4] teaspoon smoked paprika
  • [1/2] teaspoon red pepper flakes
  • [1/4] cup heavy cream
  • Sea salt and freshly cracked black pepper

WHAT YOU DO:

  1. Heat the oil in a Dutch oven over medium-high heat. Add the onion and cook until it softens, about 3 to 4 minutes. Add the crushed tomatoes, hummus, broth, thyme, basil, oregano, smoked paprika and red pepper flakes. Bring the mixture to a boil and reduce to a simmer. Cook until the soup reduces slightly, about 10 to 15 minutes.
  healthy-superfoods-intext8.jpg

Lean Green One Pot Pasta

WHAT YOU NEED:

  • 1lb dried linguine
  • 5 cups vegetable broth
  • 3 garlic cloves, minced
  • 1 cup hummus
  • 2 cups chopped kale
  • [1/4] teaspoon red pepper flakes
  • 2 cups chopped baby spinach
  • 2 tablespoons chopped parsley
  • 1 lemon, zest and juice
  • Salt and freshly cracked black pepper

WHAT YOU DO:

  1. Add the linguine, vegetable broth, garlic, hummus, kale and red pepper flakes into a large Dutch oven over medium-high heat. Season with salt and pepper to taste. Cook, stirring frequently, until most of the liquid has been absorbed, about 10 to 12 minutes. Stir in the baby spinach, parsley, lemon zest and juice. Cook until the pasta is cooked to your liking.

OATMEAL

Oats remain one of the very best sources of soluble fibre out there. And we all know lots of fibre means better digestion and better digestion means better health! But old-fashioned oats can get boring so I’ve got two new surprising ways to enjoy your oats and they’re both savoury. healthy-superfoods-intext-10.jpg

Corn & Scallion Oatmeal 

WHAT YOU NEED:

  • 2 cup vegetable broth
  • 1 cup old fashioned rolled oats
  • 1 cup corn kernels (fresh or frozen)
  • 2 tablespoons soy sauce
  • 4 green onions, sliced on the bias
  • 2 fried or poached eggs
  • 1 teaspoon Sriracha (for garnish)
  • [1/2] teaspoon sesame seeds (for garnish)
  • Salt and freshly cracked black pepper

WHAT YOU DO:

  1. In a medium pot over medium heat, add the vegetable broth, oats, corn and soy sauce. While stirring, bring the mixture to a simmer and continue to cook until all of the moisture has been absorbed, about 5 to 6 minutes. Season with salt and pepper to taste.
  2. Once the porridge has thickened, stir in the green onions.
  3. Serve immediately topped with an egg, sriracha and sesame seeds.
  healthy-superfoods-intext-2.jpg

Savoury Granola (served with plain Greek yogurt)

WHAT YOU NEED:

  • 3 cups old fashioned rolled oats
  • ½ cup chopped almonds
  • ½ cup chopped walnuts
  • ¼ cup sunflower seeds
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 2 tsp rosemary, chopped
  • ¼ cup olive oil
  • 1 egg white
  • 2 tbsp honey
  • Salt and pepper to taste

WHAT YOU DO:

  1. In a large bowl, toss together oats, nuts, seeds, garlic powder, cayenne and rosemary. Add oil, egg white, honey and season with salt and pepper to taste. Mix well. Transfer to a parchment lined baking sheet and bake at 350ºF for 20-25 minutes, tossing once halfway through.

GREEK YOGURT

There are few foods pack the same protein punch plus boast the probiotic benefits of Greek yogurt. That said, some people just simply don’t enjoy the tangy taste of it so I’ve got two great ways to hide it… healthy-superfoods-intext-11.jpg

Protein Pancakes

WHAT YOU NEED:

  • 1 cup ground oats
  • 1 teaspoon baking powder
  • [1/2] teaspoon baking soda
  • [1/2] teaspoon ground cinnamon
  • 1 cup Greek yogurt
  • 3 tablespoons maple syrup
  • 2 eggs
  • Butter for frying

WHAT YOU DO:

  1. In a large bowl, whisk together the ground oats, baking powder, baking soda and cinnamon. Add the Greek yogurt, maple syrup and eggs. Mix until combined.
  2. Melt butter in a large skillet over medium heat. Ladle 2 or 3 pancakes into the skillet. Cook until air pockets begin to form on the surface, about 2 to 3 minutes. Flip the pancakes and continue to cook until golden brown, about a minute.
  3. Enjoy!
  healthy-superfoods-intext-1-(1).jpg

Mediterranean Chicken Salad 

WHAT YOU NEED:

  • 2 cups cooked and shredded chicken
  • 1/2 cup finely diced cucumber
  • 1/2 cup Greek yogurt
  • ¼ cup chopped Kalamata olives
  • ¼ cup chopped roasted red peppers
  • 1/4 cup crumbled feta
  • 1 lemon, zest and juice
  • 3 tablespoons minced red onion
  • 1 tablespoon freshly chopped parsley
  • 1 tablespoon capers
  • 1 teaspoon Greek seasoning

WHAT YOU DO:

  1. Mix all of the ingredients together in a large bowl. Serve on top of some mixed greens, in a sandwich or in a lettuce or tortilla wrap.
  2. Enjoy!