Superfoods: The Perfect Three-Course Meal

Photo: Jackie Sobon

Here, easy and inspired recipes to enjoy some of the world’s most nutritious and delicious foods.

Jessica Nadel, author of Superfoods 24/7, gives us a three-course meal to get more of the right stuff.

Sundried Tomato & Coconut Quinoa Burgers

Coconut and sundried tomatoes are amazing together, and combined with super-seed quinoa, these burgers are top-notch. For a gluten-free option, use gluten-free buns.

Serves 4, gluten-free
Prep: 25 mins | Cook: 30 mins

½ cup quinoa (or 1 cup leftover cooked quinoa)
1½ cups water
8-10 sundried tomatoes (dry-packed, not in oil)
¼ cup unsweetened shredded coconut
1 clove garlic, minced
2 tbsp pumpkin purée
1 tbsp melted coconut oil, plus extra for cooking
2 tsp fennel seeds
4 burger buns
Sea salt and freshly ground black pepper
Salad greens or sprouts and avocado

1. Rinse the quinoa in a fine mesh sieve. In a small pan, bring the quinoa and water to a boil over medium heat.
Reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid has been absorbed. Remove from the heat and let sit, covered, for an additional 5 minutes. Fluff with a fork and set aside.

2. Rehydrate the tomatoes in a bowl of hot water for 10 minutes. Drain, reserving the soaking liquid.

3. Combine the quinoa, tomatoes, coconut, garlic, pumpkin, 1 tbsp of the coconut oil and fennel seeds in a food processor and pulse until the mixture comes together enough to be able to form patties and have them hold together. Add a splash or two of the tomato soaking water if necessary to help bind the ingredients. Season to taste.

4. Form the mixture into four patties. Heat a little coconut oil in a cast-iron pan or skillet over medium-high heat and cook each patty for 5 minutes per side or until crispy on the outside and warmed through. They are a little on the delicate side, so take care when flipping them that they don’t break apart. Serve on burger buns with tender salad greens or sprouts and a wedge of avocado.

Variation For an oil-free option, the burgers can be baked in the oven at 350 F (180 C) for 20 minutes.

Spinach & Pomegranate Salad

This salad looks stunning, with its many shades of green, and the chlorophyll-rich matcha green tea powder makes a deliciously healthy addition to the creamy tahini-based dressing.

Serves 4, gluten-free
Prep: 25 mins

6 cups spinach leaves
3 asparagus spears, shaved into ribbons
½ cup pomegranate arils
1 cup shelled fresh peas (or frozen and thawed)

For the creamy matcha dressing
2 tbsp tahini
1 tsp matcha powder
2 tbsp lemon juice
2 tbsp water
1 tbsp liquid aminos
Pinch of salt

1. Toss the spinach and asparagus ribbons together in a bowl or on a serving platter. Top with the pomegranate arils and peas.

2. For the matcha dressing, whisk together the ingredients in a small bowl until smooth. If the dressing is too thick, add 1 tsp of water at a time until thin enough to drizzle over the top of the salad.


Minty Matcha Nanaimo Bars

Nanaimo bars are a quintessential Canadian treat. Named after the town from which they originate, they are rich slices of goodness, with a chocolate and coconut base, a creamy filling, and topped with raw chocolate.

Serves 25, gluten-free
Prep: 40 mins

For the Base:
½ cup walnuts
½ cup almonds
1 cup medjool dates
3 tablespoons cacao powder
¼ cup unsweetened shredded coconut
pinch of sea salt
For the Middle Layer:
3 cups unsweetened shredded coconut
3 tablespoons agave nectar or maple syrup
2 tablespoons coconut oil
½ teaspoon pure mint extract
2 teaspoons matcha powder

For the Top Layer:
1 x quantity Easy Raw Maca Chocolate Bark (see below)

1. Line an 8 x 8 inch (20 x 20 cm) baking dish with parchment paper and set aisde.

2. For the base, grind the walnuts and almonds in a food processor until the consistency of a coarse flour Add the remaining ingredients and process until broken down; when pinched between your thumb and forefinger the mixture should stick together. If not, add a tablespoon of water and try again. Transfer to the baking dish and press down firmly in an even layer. Place in the freezer.

3. For the middle layer, wipe out the bowl of the food processor. Add the shredded coconut and process until it turns into coconut butter, about 4 to 5 minutes. Then add the remaining ingredients and process to combine. Add this layer on top of the base layer and smooth out with a spatula or the back of a spoon. Return to the freezer.

4. Make a batch of the Easy Raw Maca Chocolate Bark (see below) and add this to the pan as the final layer, smoothing it out with a spatula or the back of a spoon. Return to the freezer for 20 minutes.

5. Slice into 25 bars using a heated knife to cut through without breaking the chocolate layer. Store in an airtight container in the fridge or freezer for up to two weeks. If storing, in the freezer, remove 20 minutes before serving (10 minutes if storing in the refrigerator).

Easy Raw Maca Chocolate Bark
Serves 8, gluten-free

½ cup melted coconut oil
¼ cup agave nectar
½ cup cacao powder
2 tablespoons maca powder
¼ teaspoon sea salt

1. Line a small baking sheet with parchment paper.

2. Whisk together the coconut oil and agave in a bowl until completely mixed. Add the cacao powder, maca powder, and salt, whisking continuously until smooth. Work quickly as the mixture will start to solidify.
Pour the chocolate onto the parchment paper, using a spatula to get every last bit from the bowl. Place in the freezer to set for 20 minutes. Break into pieces and enjoy immediately. Store any remaining chocolate in the freezer.

Recipe from Superfoods 24/7: More than 100 Easy and Inspired Recipes to Enjoy the World’s Most Nutritious Foods at Every Meal, Every Day © Quantum Publishing, 2015. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.