Superfoods

Delectable Dime

by Faith Escher

Summer has officially begun as of June 20th, and this means that we have entered a beautiful new season! I find that new seasons are a great time to establish fresh patterns for ourselves and to renew our bodies and minds. One of the best ways to renew your body and mind simultaneously is to fill your body with superfoods, empty your body of toxins and get into a rhythm of exercise that inspires you and helps you clear your mind.

So as we find ourselves at the start of an amazing summer it is a good time to think about how we are fueling our bodies. If we fuel our bodies with nutrient dense foods and if we approach the summer with a growth mindset we can experience renewed zeal so that we have the energy and motivation we need to complete unfinished projects, check things off our to do lists, accomplish the goals that we have set up for ourselves, and be completely present in the moments that matter to us.

In an effort to provide you with a week’s worth of recipes that are designed to enrich your body and bring clarity to your mind, I have selected recipes that are nutrient dense and abundant in healthful ingredients such as detoxifying berries, protein packed nuts and seeds, fortifying vegetables, and leafy greens full of vitamins!

Superfoods

Total Budget: $100 or less

All recipes serve 4

NOTE: Garlic (2) = how many recipes the ingredient garlic is used in. For example, “Garlic (2)” means we will be using garlic in two of our recipes for this week.

The Shopping List For All 5 Dinners

1 Large garlic bulb – $0.50 (2)
1 3 Inch piece of fresh ginger – $0.50 (1)
32 oz Quinoa – $5.00 (3)
6 oz Container of fresh blueberries – $2.50 (1)
8 oz Bag of dried cherries – $4.99 (2)
16 oz Bag of cashews – $5.99 (1)
16 oz Bag of pepitas/pumpkin seeds – $6.49 (2)
12 oz Container of white wine vinegar – $1.54 (1)
1 Red bell pepper – $1.00 (1)
1 White onion – $0.89 (1)
1 Red onion – $0.79 (1)
5 Count bag of avocados – $4.50 (3)
5 Limes – $1.50 (2)
1 Bunch of green onions – $1.00 (1)
1 Bin or bunch of arugula – $2.50 (2)
1 Bin or bunch of kale – $2.50 (3)
1 Bunch of fresh cilantro – $1.00 (2)
4 Medium sized sweet potatoes – $3.50 (2)
2 Lemons – $1.50 (1)
1 Container of rice vinegar – $1.99 (1)
12 oz frozen shelled edamame – $1.69 (1)
3 16 oz Cans of black beans – $3.50 (2)
1 15 oz Can of diced tomatoes – $1.20 (1)
1 0.9 oz Container of ground cumin – $2.28 (1)
1 0.9 oz Container of smoked paprika – $1.99 (1)
2 Medium sized jalapeños – $1.25 (2)
1 Ripe mango – $1.00 (1)
8 oz Bag of radishes – $1.00 (1)
16 oz Container of tahini – $6.95 (1)
1 Bag of broccoli – $2.50 (1)
6 oz Container Blue Diamond Almonds sriracha or wasabi flavored – $3.00 (1)

$75.00 – $85.00 *Prices may fluctuate depending on tax, store, sale and season. I paid $79.04 this week.

If you followed us last week you already have the following; however, if this is your first week you will need to make these additional purchases (appx $25.87) or substitute with ingredients you have in your cupboard.

Salt and Pepper shakers – $3.49 (5)
1 Container of maple syrup – $7.99 (2)
Olive oil – $3.99 (5)
1 oz Container of sesame seeds – $3.12 (1)
5 oz Jar of toasted sesame oil – $2.29 (1)
Gluten free tamari – $4.99 (1)

Recipe No. 1

Blueberry Quinoa Salad with Maple Ginger Dressing | Cook Time: 30 Minutes

Source: www.trendeing.com by by Jenna Garcia | Link to instructions

Ingredients:

½ cup quinoa, dried
1 cup fresh blueberries
½ cup dried cherries
½ cup chopped cashews
2 green onions, thinly sliced (white and green parts)
4 cups arugula
½ cup maple ginger dressing + more for serving (recipe follows)

Maple Ginger Dressing Ingredients:

¼ cup olive oil
3 tablespoons maple syrup
2 limes juiced
2 tablespoons white wine vinegar
2 tablespoon freshly grated ginger
1 clove garlic, minced
Salt and pepper to taste

Note: This uniquely flavorful meal is a special creation from one of our very own creative chefs, Jenna Garcia. Her foodie blog is featured on our website Trendeing.com. Be sure to check out all of her wonderful recipes! This dish is one of my favorites because it combines a fabulous array of different ingredients to create a hearty and healthy bowl unlike anything you’ve tasted before.

Recipe No. 2

Southwestern Kale Power Salad with Sweet Potato, Quinoa & Avocado Sauce | Cook Time: 40 Minutes

Source: CookieandKate.com | Link to instructions

Quinoa and kale:

1 cup of quinoa
1 bunch of kale, ribs removed and chopped into very small, bite-sized pieces
2 tablespoons olive oil
1 medium lime, juiced
½ teaspoon salt

Sweet potatoes:

2 medium sweet potatoes, sliced into small, ¼-inch cubes
2 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 ½ teaspoons salt

Avocado sauce:

2 avocados, sliced into long strips
2 limes, juiced
2 tablespoons olive oil
1 medium jalapeño, de-seeded, membranes removed and roughly chopped
1 handful cilantro leaves
½ teaspoon ground coriander, optional*
Salt, to taste

Everything else:

1 14 oz can black beans, rinsed and drained, or 1 ½ cups cooked black beans
¼ cup pepitas or green pumpkin seeds

Note: The original recipe calls for feta cheese, which I have omitted to make the recipe vegan friendly. Also note that I have not added coriander to the shopping list, because it was an optional ingredient and there were several spices already on the shopping list.

Recipe No. 3

Brazilian Black Bean Stew | Cook Time: 45 Minutes

Source: Vegetarian Times | Link to instructions

1 Tbs. vegetable oil
1 large onion, chopped
2 medium cloves garlic, minced
2 medium sweet potatoes (1 to 1 1/4 lbs.), peeled and diced
1 large red bell pepper, diced
14.5-oz. can diced tomatoes
1 small hot green chili pepper, or more to taste, minced
2 16-oz. cans black beans, drained and rinsed
1 ripe mango, pitted, peeled and diced
1/4 cup chopped fresh cilantro
1/4 tsp. salt

Note: I have chosen this recipe as a hearty and healthy meal to balance the superfood and detox recipes this week so that you have a clean and easy meal with a lot of protein. The recipe suggests that if you want to add something to make it more substantial that you make some tortillas on the side (I used corn tortillas) and steam some colorful swiss chard. Additionally, I recommend adding some avocado to the mix as well!

Recipe No. 4

5-Minute Detox Salad with No-Mix Dressing | Cook Time: 5 Minutes

Source: Minimalist Baker | Link to instructions

Salad:

8 cups mixed greens or roughly chopped kale*
1/4 cup diced red onion
3-4 radishes, thinly sliced
1 Tbsp roasted unsalted sunflower seeds
1 ripe avocado, thinly sliced
optional: 2-3 Tbsp dried cranberries*

Dressing:

1/4 cup tahini
2 Tbsp extra virgin olive oil
2 lemons, juiced
Healthy pinch each sea salt + black pepper

Note: *In making this recipe, I chose to use half kale and half arugula since both are on the shopping list for other recipes. I used the same green sunflower seeds for this recipe as for the green sun flower seeds in recipe No. 2. *Also note that I used dried cherries rather than dried cranberries because cherries were purchased for recipe No. 1.

Recipe No. 5

Easy Superfood Quinoa Bowl | Cook Time: 30 Minutes

Source: Gimme Some Oven | Link to instructions

6 cups cooked quinoa*
1 medium head of broccoli, florets removed and chopped into bite-sized pieces
2 cups frozen shelled edamame
4 cups chopped kale
1 avocado, peeled, pitted and sliced
1/2 cup Blue Diamond Almonds
toasted sesame seeds
1 batch Sesame-Soy Vinaigrette (see below)

Sesame-Soy Vinaigrette Ingredients:

1/3 cup neutral-flavored cooking oil*
1/4 cup rice wine vinegar
1 tablespoon honey*
2 teaspoons soy sauce*
1/4 teaspoon sesame oil
pinch of salt and black pepper

Notes: For this recipe I followed the list of ingredients but made a few easy substitutions in the Sesame-soy vinaigrette. I used olive oil, maple and tamari instead of vegetable oil, honey and soy sauce. I made these changes because the ingredients I used were already on the shopping list for other ingredients.

As you shop, cook, exercise and rest this week, allow yourself to feel present so that you can fully experience and embrace a new season full of wellness in your mind and in your body.

References

Ali, & Gimme Some Oven. (N.D.). Easy Superfood Quinoa Bowl. Retrieved June 15, 2017, from

gimmesomeoven.com website: https://www.gimmesomeoven.com/easy-superfood-quinoa-bowl/

Cookie and Kate. (2015, February 20). Southwestern Kale Power Salad with Sweet Potato,

Quinoa & Avocado Sauce. Retrieved June 15, 2017, from http://cookieandkate.com

website: http://cookieandkate.com/2015/southwestern-kale-power-salad/

Garcia, J. (2017, May 22). Blueberry Quinoa Salad with Maple Ginger Dressing. Retrieved June

15, 2017, from www.trendeing.com/foodie-blog website:

https://www.trendeing.com/foodie-blog/blueberry-quinoa-salad-with-maple-ginger-dressing

Schulz, D., & Minimalist Baker. (N.D.). 5-Minute Detox Salad with No-Mix Dressing! Retrieved

June 15, 2017, from minimalistbaker.com website: https://minimalistbaker.com/5-minute-detox-salad-no-mix-dressing/

Vegetarian Times (Ed.). (2017, May 10). Brazilian Black Bean Stew. Retrieved June 15, 2017, from