Sometimes the most intimidating obstacle to a healthier diet is simply finding flavors and pairings that resonate with your tastebuds. Sure, veggies are healthy—but what do we do with them once we pull them from our grocery bags—or, better yet, our gardens? The American Heart Association recommends 4-5 servings of fruits and vegetables a day, and while that may sound daunting, it’s totally doable with the right meal prepping.
To give you a nudge in the right direction, we pulled four superfoods we commonly see across our food recommendations. Learn their benefits and how you can infuse them into your diet with no-to-low prep recipes that are perfect for yourself or the whole family. Extra points if you shop local—it’s farmer’s market season!—for ultra-nutritious and flavorful produce.
Four Common Superfoods and How to Deliciously Incorporate Them Into Your Diet
Apple
Benefits: Apples contain pectin which is a soluble fiber. Pectin enriches the mucus layer of your gut, helping fortify your gut’s lining. This can also help improve your overall digestion.
Flavor profile: A balance of sweet and tart.
Cinnamon Apple Oats
½ c organic rolled oats
1 c nut milk
1 apple, diced
2 tsp cinnamon
½ tsp nutmeg
Pinch of salt
Honey for drizzling
Add your favorite nut milk and oats to a saucepan over medium-low heat. Cook for about 5 minutes, stirring occasionally. Stir in diced apple with spices and a pinch of salt. Continue to cook for another 5 minutes or until warm and the apples are tender. Serve in a bowl and drizzle with honey for added sweetness.
Quick prep: Dip apple slices in a natural nut butter for a sweet, salty, and protein-packed snack.
Papaya
Benefits: Papaya is a rich source of papain which is a proteolytic enzyme. Papain helps breakdown proteins into amino acids, which can help promote smoother digestion.
Flavor profile: Slightly sweet and buttery.
Papaya Fruit Bowl
1 ripe papaya, halved lengthwise with seeds removed
1 mango sliced
1 c strawberries sliced
Add sliced fruit to your papaya bowl along with any additional toppings like oatmeal or spices like nutmeg and allspice.
Quick prep: Love papaya but not sold on its scent? Add a spritz of lime juice to fresh papaya and enjoy!
Fennel Bulb
Benefits: Fennel bulbs contain histidine which is an amino acid. Histidine is used to produce histamine, a neurotransmitter needed for healthy digestion and gut lining.
Flavor profile: Buttery and savory with a hint of sweetness.
Roasted Fennel & Herbs
2 large bulbs of fennel
2 tbsp cooking oil
2 cloves of garlic
1 tsp thyme
½ tsp salt
1 tsp black pepper
Preheat the oven to 400 degrees Fahrenheit. Remove stalks from the fennel bulbs and cut the bulbs lengthwise. Cut each bulb into one inch slices. Place in a bowl and toss with your cooking oil of choice, minced garlic, and spices. Lay seasoned fennel slices out evenly on a lightly greased baking sheet. Bake for 30 minutes or until fennel is tender and caramelized. Serve as a side dish or add to a salad for added flavor.
Broccoli
Benefits: Broccoli contains alpha-lipoic acid which is a potent antioxidant. Alpha-lipoic acid (ALA) is essential for energy production and is a critical cofactor for mitochondrial energy production enzymes.
Flavor profile: Mild, crunchy
Easy Veggie Stir Fry
1 c rice
2 c water
2 tbsp cooking oil
3 cups of broccoli florets
2 carrots, peeled and diced
½ c bean sprouts
2 tbsp coconut aminos
1 tbsp powdered ginger
Sesame seeds for garnish
Prep rice and keep covered in a separate pot. Heat a wok or frying pan over medium heat with your cooking oil of choice. We highly recommend avocado oil or grapeseed oil for their high smoke points. Add broccoli, carrots, and bean sprouts. Cover for 5 minutes to steam the veggies. Uncover and add coconut aminos and ginger, stirring and coating the veggies. Cook for another 5-10 minutes or until the veggies are tender. Add rice and veggies to a bowl, and add sesame seeds for garnish.
Pro tip: Add your ideal protein to this meal, whether you prefer chicken or tempeh for a vegan twist.
Quick prep: Steam broccoli and spritz with fresh lemon juice for a healthy side dish or snack.
