Category: Super Foods

Super Foods

Spinach Quiche Recipe

Spinach Quiche

RECIPE: Spinach Quiche (Spinach Tart)

CATEGORY: Vegetables

COUNTRY: International

SERVES: 4

INGREDIENT: 1- 30cm pastry shell, 1/4 liter cream, 2 eggs, 50 grams of bacon cut in small cubes, 500 grams of shortly cooked (2 – 3 minutes) spinach leafs, 1 onion chopped, salt and pepper to taste.

DIRECTION: Brown slightly sliced bacon with the chopped onions in a little butter, then add the spinach (well dried after the cooking), add salt and pepper to taste, mix and let it simmer for about 2 more minutes, let it cool down and place in pastry shell, beat vigorously eggs and cream, pour over the spinach, bacon and onion mix in the pastry shell. Bake at 360° F for about 35 minutes or until brown.

Optional:

You can add a little shredded cheese (Mozzarella or Gruyere or Emmentaler) to this mix if you like.

Sauce: A little carrot sauce goes also well with this dish.

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Bircher Muesli – Super Food Recipe

Bircher Muesli – Super Food Recipe

 

Bircher Muesli is a super food because it includes a series of great and nutritious food ingredients and is easy to prepare.

Ingredients:
200g rolled oats
300ml milk
1 yoghurt natural or with berries
2 tbsp runny honey
Juice of ½ a lemon
2 large apples, grated
Depending on availability: blueberries, strawberries, cranberris and/or raspberries
1 banana cut in half length wise and then in small slices
a cup of toasted almond splitters

Direction:
1. In a mixing bowl, add the oats and pour over the milk and yoghurt and mix.
2. Add the rest of the ingredients and fold in the apples and banana and berries.
3. Serve in bowls, top with some toasted almonds and drizzled with a little honey.

Optional: Other fruits, cut in small slices or grated, that are in season such as mangoes, papaya, oranges, mandarines, grapes, melon, peaches, pears, apricots,  plums, kiwi etc etc etc may be added depending on season and availability.

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Zucchini with Tomato and Onion Stew

Zucchini with Tomato and Onion Stew


This is basically like a Provencal Ratatouille just without the green peppers and eggplants (aubergines) not that I don’t like those just did no have em handy, so you see a light variation of menus is always possible just using what you have at home.

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Basic ingredients one Tomato, some Zucchinis and one onion.

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Chop the Tomato, Zucchinis and Onion  in small pieces
(smaller or bigger as you like)

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 Heat up some butter or olive oil in a pot and add all the ingredients.
You may add some mixed herbs and or garlic to flavor this dish.
Add a little salt and pepper.
Cook and stir for about 5 to 7 minutes.

vegetable-menu-02

Serve the zucchini stew with some meat for a healthy dish.
As desert I would recommend an apple tart or fruit salad.

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Superfoods – Broccoli

Broccoli is one of the top superfood and we recommend you include it in your diet as often as possible.
The Broccoli Nutrition Facts Data can be found here.

Broccoli - Superfood No 1
Broccoli – Superfood No 1

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Superfoods – Berries

In this section we list just tree types of berries the strawberry, the blueberry and the cranberries, they stand out of the crowd but we can say most edible berries are good for you and well worth including in your diets. Remember that strictly in a botanical sense also tomatoes, coffee and bananas are berries. The grape berries will be mentioned under red wine.

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Superfoods – What does that mean?

The Macmillan dictionary defines Superfoods as food items that are considered to be beneficial to your health and that may even help some medical conditions. Examples of these, according to Wikipedia, would be berries, nuts and seeds in general, dark green vegetables (such as kale, collard greens, Swiss chard, Brussels sprouts and broccoli), citrus fruits, fatty fish such as salmon, mackerel and sardines, vegetables with bright, dark or intense colors (such as beets and their greens, and sweet potatoes), certain wild mushrooms, many legumes (peanuts, lentils, beans, raw cocoa), and whole grains as a group.

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