You are probably asking yourself what superfoods are. These are foods that provide the body with nutrients, vitamins, anti-oxidants, minerals and fibre that decrease the probabilities of chronic diseases such as diabetes, cancer, heart disease and strokes. So, post-holidays, what better idea than starting the year with a clean new slate by eating healthy foods and organising a luncheon?
Arugula salad with lobster, orange, avocado, & fennel
This quick preparation salad is full of vitamins, minerals and antioxidants. As it combines salad, lobster, orange and avocado, it has an interesting combination that’s nice to have as a starter and includes many superfoods! To give it some taste, top it with a citrusy vinaigrette.
Tip: If you don’t feel like using lobster: shrimp, scallops, salmon or even a marinated chicken will do.
Quinoa Salad with Red Pepper and Cilantro
Quinoa is a substitute of pasta as it is similar to it, but with protein-rich seed. The pepper and cilantro gives it a taste, as on its own, it can be pretty dull. Finally, top it with a citrusy vinaigrette composed of lime and mustard.
Preparation: Boil the quinoa and prepare the pepper on the side by using a teaspoon of oil. Combine both ingredients and pour the vinaigrette and mix until it is evenly spread.
Tip: Add kale to provide the body with vitamin K to strengthen bones, and vitamin A to improve vision.
Cheese and Corn Pancakes
If you are going for a brunch, this is a great new option minus the sweetness and stickiness from regular pancakes.
Corn is a rich source of vitamin A, B, E and other minerals such as fibre and antioxidants that act as anti-carcinogenic agents and stimulate the prevention of Alzheimer’s disease. Cottage cheese provides calcium, allowing muscles to contract and nerves to function appropriately with the protein, vitamin A, B, Vitamin B-12, Phosphorus and riboflavin.
1. Place the 340g sweetcorn, 6 cut spring onions, 2 large eggs, 200g of cottage cheese, 150g of wholemeal self-raising flour and 50mL of semi-skimmed milk into a large bowl.
2. Mix the ingredients until an even, thick batter is obtained.
3. Cook the pancakes on a pan with a teaspoon of oil until it turns golden.
Tip: To give the dish a different perspective, accompany it with bananas and maple syrup as it helps to manage Type 2 Diabetes and act as anti-cancer and anti-inflammatory agents.
Salmon with Almonds and Asparagus
Salmon with asparagus topped with almonds and a citrusy dressing are a great way to merge two of the most well-known superfoods, which combined, help to improve cognitive function. Salmon, on its own, is helpful for weight loss as it contains fish oil. Asparagus has high levels of fibre, vitamins A, C, E and K, anti-oxidants and the trace mineral chromium, which improves the capability of insulin to transport glucose into cells from the bloodstream.
It has a simple preparation as the salmon and asparagus are cooked separately. Then they are placed on a platter and topped with almonds, a citrusy vinaigrette, one slice of garlic and Voilà, your dish is ready!
On the side:
This dish can also be served with honey sesame steamed greens on the side. It consists of kale, broccoli, spinach, green beans and, to give it a bit more flavour, they can be dressed with soy sauce. These vegetables provide a variety of vitamin C, E and K, and help with the body’s blood flow and protects cells.
Dessert is a must when it comes to luncheons. It’s a way to finish the meal with a nice sweet taste in the mouth and, to soothe your stomach.
Blueberry Lemon Cookies
These cookies are light since instead of using butter and eggs, they are made from Greek yogurt, giving them a creamy texture and wonderful taste. Both lemons and blueberries are rich in Vitamin C and therefore helps boost the immune system against illnesses. Blueberries contain fibre and will keep your cholesterol levels down, helping to fight heart disease.
Preparation: Combine flour, yogurt, sugar, vanilla, lemon zest and blueberries. Then, bake the cookies until they are golden.
Pomegranate Coconut Mousse
For a rich and creamy dessert, this light pomegranate coconut mousse will make the cut! It’s rich in fibre, protein, vitamin C and K, folate, and potassium. It has no refined sugars, only natural ones from fruits.
1. Blend coconut milk, cashews and pomegranate juice with a blender until it is completely smooth.
2. Add 3 tablespoons of white chia seed, 1/2 teaspoon of vanilla extract, 2 tablespoons of coconut and a pinch of salt.
3. Pour into a bowl and place in the refrigerator to cool for a minimum of four hours.
4. Before serving, put three spoonful of pomegranate seeds at the bottom of the cup, place the pomegranate mousse on top and top it with some pomegranate seeds and coconut flakes.
There you go! You have made a wonderful lunch to show your friends and family the importance of nutrition. Plus, you have made it by just following some simple steps!
Edited by ISABEL JÄRNSTRÖM
Visual editor ROCCO COLLAZZO