What the heck are these superfood things people keep talking about? Certain foods (mainly fruits, vegetables, grains, nuts, and seeds) are particularly packed with essential nutrients including vitamins, minerals, and antioxidants. From avocado to zucchini, we’ve got the low-down on these super-powered foods that can boost health from the inside out.
Just because they’re superfoods doesn’t necessarily mean they’re super-complicated to prepare, though. For those who are crunched for time, inexperienced in the kitchen, or just not in the mood to cook an elaborate meal, we’ve put together a list of our favorite super-simple, super-healthy recipes. Each of the meals featured below includes at least two superfoods, so you’re guaranteed to get a nutrient-packed meal. What are you waiting for? Go get cooking!
1. Pumpkin Spiced Oatmeal
Thanks to pumpkin puree, cinnamon, and milk (of your choice), this hearty oatmeal packs a nutritional punch with four superfoods and less than five minutes of prep time. Optional toppings of nuts and dried fruits start your morning right, while a dash of the cinnamon adds savory flavor, protects your heart, and fights inflammation .
2. Colorful Flower Eggs
These baked eggs not only provide an early morning protein boost, they also contain plenty of omega 3-fatty acids, which aid brain function and heart health . If you’re not a fan of vitamin-rich bell peppers (which are loaded with vitamins A and C that protect the immune system and the skin) as the containers for your baked eggs, substitute eggplant, acorn squash, or pumpkin.
3. Kale, Almond, Banana Smoothie with Chia Seeds
A perfect on-the-go breakfast, this smoothie recipe features a delicious combination of four superfoods:kale, banana, almond butter, and chia seeds. Although the recipe calls for almond milk, consider subbing in soy or skim milk, which contain essential vitamins and minerals that can help with losing weight, building muscle, and fortifying bones  .
4. Sweet Potato Hash with Eggs
A hearty and delicious breakfast that combines sweet potatoes, eggs, and red, green, and yellow bell peppers, this hash can easily accommodate extra add-ins. Toss in some meat (like sausage or shredded chicken) for extra protein, or up the veggies with onions, kale, or spinach. Sweet potatoes, which provide400 percent of your daily recommended amount of vitamin A, are both delicious and beneficial to eye health.
5. Shirred Eggs with Smoked Salmon
This baked egg dish is super simple, layering eggs, Swiss chard, onions, and chives with slices of gooey brie cheese and salmon (which is full of brain-boosting Omega-3 fatty acids). Although the recipe calls for heavy cream, consider using milk or a milk substitute to reduce calories without forgoing the silky texture.
6. Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese
This fancy-looking casserole will impress your friends and make them healthier. It features a hearty serving of leeks and spinach, two superfoods packed with nutrients, including iron, that aid in building muscles and supporting cardiovascular health  . Simply combine the leeks and spinach with cottage cheese and goat cheese, bake for 20 minutes, and enjoy.