Superfoods Cookbook [Second Edition]: Powerful Foods to Energize, Detoxify, and Lead a Healthy Lifestyle. Sandra C. Anderson

      Salmon with Lemon Butter Sauce

      Number of Servings: 4

      Ingredients:

      4 salmon filets, about 4 ounces each

       4 tbsp butter

       1 cup vegetable broth

       Juice and zest of 2 lemons

       2 cloves of garlic, crushed

       2 tsp olive oil

       salt and black pepper, to taste

      Preparation:

      Brush the salmon filets with olive oil and place under the broiler, cooking for 8 minutes for each inch of thickness. While the salmon filets cook, melt the butter in a medium saucepan and whisk in the lemon juice and zest, vegetable broth and crushed garlic. Bring to a simmer, stirring occasionally to prevent separation. Once the salmon filets are cooked, transfer to individual plates and drizzle with the lemon butter sauce, season to taste with salt and black pepper and serve hot.

      Avocado and Black Bean Wraps

      Number of servings: 4

      1 cup black beans, canned or homemade, drained and rinsed

       4 whole grain tortillas

       ½ avocado, sliced

       1 tsp cumin

       1 tsp chili powder

       juice of 1 lime

       salsa (your choice)

       diced onion and chopped cilantro, optional

      Preparation:

      Mix together the black beans, cumin, chili powder and lime juice and warm in a small saucepan over medium heat or in the microwave. While the bean mixture is warming, toast the tortillas over the flame of a gas stove or microwave to warm and soften. Divide the black bean mixture among the four tortillas and top with the sliced avocado, a little salsa and onion and cilantro, if using. Fold up and serve immediately.

      Brown Rice Bowl with Shrimp and Broccoli

      Number of servings: 4

      Ingredients:

      12 large shrimp, cleaned, deveined and cooked

       1 ½ cups broccoli florets

       4 cloves of garlic, minced

       1 cup brown rice, cooked

       1 tbsp peanut oil

       2 tbsp peanuts, finely chopped

       soy sauce, to taste

      Preparation:

      Heat the peanut oil in a large skillet. Once the oil is hot, sauté the garlic for about 2 minutes, stirring occasionally. Add the broccoli florets and cook for another 5 – 8 minutes, stirring regularly until the broccoli is crisp-tender. Add the rice and shrimp and cook for another 4 – 5 minutes or until all ingredients are heated through. Season to taste with soy sauce, divide among four individual bowls and serve hot, topped with chopped peanuts.

      Moroccan-Style Chicken with Quinoa

      Number of servings: 6

      Ingredients:

      1 lb. chicken breast, boneless and skinless, cooked

       1 cup water

       ½ cup dry quinoa

       juice of 2 lemons

       1 tbsp olive oil (use extra virgin olive oil)

       1 tsp cumin

       ½ tsp cinnamon

       2 tbsp raisins

       2 tbsp fresh mint, chopped

       salt and black pepper, to taste

       lemon wedges, for garnish

      Preparation:

      Bring 1 cup water and ½ cup quinoa to a boil in a small saucepan; reduce to a simmer and cook, covered for 10 – 15 minutes, or until all of the water has been absorbed. Reheat the chicken breast and divide into four roughly equal servings. Fluff the quinoa with a fork and add the mint, lemon juice, olive oil and raisins. Stir well to combine and season to taste with salt and black pepper. Divide the quinoa among four individual plates, top with the chicken breast and serve with lemon wedges on the side.

      Cauliflower and Chickpea Curry

      Number of servings: 4 (6 if served as a side dish)

      Ingredients:

      1 ½ cups cauliflower, chopped

       ½ cup cooked chickpeas, canned or homemade, drained and rinsed

       1 cup cooked brown rice

       1 small white or yellow onion, diced

       2 tbsp raisins

       1 tbsp vegetable oil

       2 tsp curry powder (or more to taste)

       1 – 2 green onions, sliced

       salt, to taste

      Preparation:

      Heat the vegetable oil in a large skillet or saucepan. Once the oil is hot, add the onion and sauté for 2-3 minutes or until it starts to turn translucent. Add the curry powder and cook for another 1-2 minutes, stirring occasionally. Next, add the chickpeas, raisins and green onions and cook for 3 – 5 minutes or until all ingredients are heated through. Season to taste with salt and curry powder and serve over the cooked brown rice.

      Pasta with White Beans, Tomatoes and Basil

      Number of servings: 4

      Ingredients:

      1 cup cooked white beans (cannellini, etc.), drained and rinsed

       ½ cup dry whole grain penne or fusilli

       1 cup halved cherry tomatoes (diced Roma tomatoes may be substituted)

       3 tbsp roughly chopped fresh basil

       1 clove of garlic, crushed

       2 tbsp balsamic vinegar or red wine vinegar

       2 tbsp Parmesan or Romano cheese, grated

       1 tbsp olive oil (use extra virgin olive oil if possible)

       Salt and black pepper, to taste

      Preparation:

      Cook the whole grain pasta as per the directions on the package and toss with the white beans, chopped basil, tomatoes, crushed garlic, olive oil and vinegar. Season to taste with salt and black pepper and serve topped with grated Parmesan or Romano cheese.

      Sardine Sandwiches

      Number of servings: 4

      Ingredients:

      2 cans sardines in olive oil

       8 slices of whole grain bread, toasted

       2 tbsp pickles (your choice), drained and finely chopped

       1 tbsp minced red onion

       2 tbsp mayonnaise

       1 tomato, thinly sliced

       1 avocado, sliced

       2 cups arugula or spinach

       Salt and black pepper, to taste

      Preparation:

      Drain the sardines and place in a small bowl, along with the mayonnaise, minced red onion and chopped pickles. Mix well to combine and season to taste with salt and black pepper. Divide the sardine mixture