Super Foods Every Day

A collection of more than 60 dishes that showcase super foods--ingredients from kale and seaweed to cocoa and avocado that are brimming with vitamins, minerals, and disease-fighting nutrients.

Discover the health-boosting benefits of foods like kale, cauliflower, blueberries, and dark chocolate. 
Find the perfect ingredients to help protect against cancer, lower blood pressure and cholesterol, and improve your overall health. Energize your day with easy-to-follow, nutrient-dense, and tasty recipes.
Learn simple ways to incorporate fiber-rich super foods into your diet every day.What is a Super Food? 7
Super Foods 101  8
Super Foods Glossary 10
Vitamins in Super Foods 17


Breakfast 18
Choco Smoothie 20
Wonder Smoothie 22
Berry Blast Smoothie 24
Strawberry Superspread 26
Spiced Power Pot 28
Cherry Crush Toasts 30
Get-the-Glow Porridge 32
Super Muesli 34


Salads, Soups, and
Small Plates 36
Go-To Cleanse Salad 38
Super Salad 40
Vibrant Bread Salad 42
Sesame Crunch Bowl 44
Superslaw 46
Goodness Bowl 48
Zingy Cheat’s Pizza 50
Tofu Bites and Punchy Pickles 52
Sunshine Soup 54
Soup Soother 56
Creamy Comfort Soup 58
Peanut Hummus 60
Vita Frittata 62


Side Dishes 64
Power Plate 66 
Spicy Stir-Fried Greens 68
Green Smash 70
Nutty Grilled Lettuce 72
Glowing Greens 74
Creamy Turnip Bake 76
Healing Curry Bowl 78
Mediterranean Vegetable Bowl 80
Ultimate Lentil Braise 82 
Supercharged Carrots 84
Powerhouse Tomatoes 86
Warm Garden Salad 88
Hearty Spiced Stew 90


Main Dishes 92
Glowing Green Pesto Pasta 94
Nourishing Noodle Bowl 96
Cauliflower Risotto 98
Detox Bowl 100
Green Pasta Bake 102
Cozy Root Vegetable Salad 104
Kale and Bean Hash 106
Bean and Chocolate Chile 108
Roasted Mackerel and Salsa 110
Mackerel and Supersauce Toast 112
Salmon with Watercress Sauce 114
Salmon Burger 116
Cheesy Vegetable Pie 118






Baked Goodies 120
Soft Seedy Loaf 122
Cheesy Seedy Crackers 124
Supercharged Muffins 126
Moist and Seedy Rutabaga Cake 128
Guilt-Free Crumble Cake 130
Berry Burst Tart 132
Zesty Chia Cupcakes 134 
Chocberry Cupcakes 136
Sticky Squash Cake 138
Virtuous Brownies 140


Sweet Things 142
Sticky Energy Bars 144
Goodness Bars 146
Spiced Citrus 148
Plum and Cranberry Crisp 150
Super Sundae 152
Chocolate Chia Pudding 154 
Berry Dream Frozen Yogurt 156




Index 158SUE QUINN is a food writer, journalist, and author of several cookbooks covering subjects as diverse as Japanese, Spanish, and vegan cooking, and cooking with children. Based on the south coast of England, she writes regularly about food and cooking for national newspapers and magazines including the Guardian, the Telegraph, and Delicious magazine.What is a super food?

Super food is a term often exploited by food manufacturers to make products seem more nutritious than they actually are. Sometimes these products lack the scientific evidence to support their alleged health benefits and are no more than fads. This is a shame. Marketing hype aside, there is hard scientific research to show that some foods contain exceptional levels of nutrients that promote good health and protect the human body against disease. These are the super foods I have focused on in this book.


Finding a standard measure of what constitutes a super food is, however, complicated. A number of rating systems have been developed around the world that rank foods according to their nutrient density—the measure of nutrients per calorie. The problem is that these systems are not consistent. For example, some use different sets of essential nutrients as the basis for the rating. What’s more, nutrient density is not the only important factor. For example, there are thousands of phytochemicals that appear to have the potential to protect against a range of diseases, but these are not included in nutrient density measures because they have not been established as essential for bodily function. 


After researching various rating systems, I have devised my own list of powerhouse foods (see pages 10 to 16) that contain exceptionally high levels of vitamins, phytochemicals, and other nutrients that are strongly associated with good health and reduced risk of chronic disease. The super foods that appear on this list are set in boldface in each recipe’s ingredients list so that they can be identified easily. Some ingredients found in the recipes—such as nut milks, wakame, tahini, and miso—are also set in boldface because they are forms
of super foods. 


The list is by no means exhaustive, but provides a cross-section of super foods
in different food groups to help you load your diet with as much goodness
as possible.