4 Recipes For An Epic, 3-Course, Superfood Meal

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A couple months back, we ran a story on superfoods. We don’t know about you, but we’ve been hankering for more ever since. Who knew that folate, lutein, and phytochemicals could be so mouthwatering? To satisfy our growing hunger for nutrient-rich goodies, our very own Piera crafted this three-course meal, chock-full of power players from our list — and showed us how easy it is to do so.

Each of these dishes is flexible, healthy, and crazy delicious whether they’re served warm or cold (superfoods also make for super leftovers). Check out these simple steps to an epic dinner of Roasted Squash & Kale Salad, Spicy-Sweet Broiled Salmon with Green Beans, and a Summer Berry Crisp so decadent you’ll have to have seconds — and so healthy you can go ahead and have thirds.


First Course: Roasted Squash & Kale Salad
Ingredients:
1 medium butternut squash
1 bunch Lacinato kale
1 shallot, sliced
Extra-virgin olive oil
Parmesan cheese for topping

Dressing:
1 shallot, minced
3 tbsp red wine vinegar
1/3 cup olive oil

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Preheat the oven to 350. Peel the squash and scoop out seeds & pulp.

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Slice into 1/2-inch wedges and lay in a baking pan. Top with sliced shallots.

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Drizzle the squash with a little olive oil — just enough to lightly coat. Add salt & pepper to taste (but go easy!)

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Roast until the color deepens and the squash is soft with lightly toasted edges. (Basically, when it looks amazing.)

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While the squash is roasting, prep the rest. First, slice the kale into wide strips.

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Next, whisk together all dressing ingredients, and use your hands to toss it with kale. Massage the leaves between your fingers — this softens the texture and really lets the flavor absorb.

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Cut cheese into thin (but bite-able) slices. We recommend splurging on a slightly fancy-pants parmesean — a different kind of superfood.

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While squash is still warm, toss with the kale and cheese, letting the dressing get evenly coated. Now, lick your fingers and serve this beauty up!


salmonandbeans

Main Course: Hot & Tangy Broiled Salmon with Green Beans
Ingredients:
1 pound fresh green beans
3 salmon filets
2 tbsp fresh ginger
2 jalapeno peppers
1 bunch watercress, washed & dried

Green Bean Dressing:
1 clove garlic, mashed or pressed
1 tbsp white wine vinegar
1 tbsp dijon mustard
2/3 cup extra-virgin olive oil

Salmon Dressing:
Juice of 1 fresh orange
2 tbsp soy sauce
2 tbsp honey
2/3 cup sesame oil

10_refinery29-superfoods-025 Rinse green beans and trim off ends.

11_refinery29-superfoods-026 Steam over about an inch of water until bright and tender, but still slightly crisp (about five minutes).

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While beans are steaming, prep your dressing. Start by peeling the garlic, and slicing (no need to get too fussy here).

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Mash up garlic, or use a press. Doesn't matter as long as it's good and smashed.

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Stir in mustard and vinegar. Slowly add olive oil, whisking as you go.

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Toss with hot, steamy green beans, and set aside while you prep the salmon.

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Mix together dressing ingredients. Like a little more sweet with your spice? Feel free to adjust the honey to your taste.

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Spoon half the dressing over salmon filets, in a baking pan. (Now is a good time to turn the broiler on.)

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Slice peppers into rounds, and remove seeds.

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Peel ginger, and roughly chop.

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Top salmon with ginger and peppers. Pop into the oven and broil until cooked through. Five minutes should do it — don't overdo it. The fish will keep cooking for a few minutes after you take it out of the oven. Remember, you can always throw it in for a couple more minutes, but you can't undo overcooking.

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While the salmon is cooking, make a bed of watercress on a serving dish.

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Once the salmon is cooked, lay filets on watercress and top with remaining dressing. Serve with green beans and dig in! Superfoods count: six. Bragging rights: earned.

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Dessert: Summer Berry Crisp
Ingredients:
2 cups blueberries
1.5 cups strawberries
1 cup raspberries
1/4 tsp powdered ginger
1 tbsp all-purpose flour
1/4 teaspoon cinnamon
1 cup rolled oats
1 cup walnuts, roughly chopped
1/2 cup brown sugar
1/2 cup (1 stick) cold unsalted butter, cut into small pieces
Optional: coconut milk ice cream, for topping

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Preheat oven to 350. Remove strawberry stems and slice into halves. Wash berries and combine in a baking pan.

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Combine nuts, spices, flour, sugar, and oats in a large bowl.

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Using your hands, incorporate butter into the dry ingredients into you have an even, crumbly mix.

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Pour topping over berries, spreading evenly. Pop into into the hot oven for about 45 minutes. You'll know it's done when the top is brown, the fruit is bubbling through, and your kitchen smells like paradise.

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I mean!



Recipes by ; Photographed by