Healthy weight loss: 18 recipes with superfood!

Losing weight doesn’t have to mean eating less or not enjoying your meals. By making your diet consist of disease-fighting foods, full of nutritious ingredients, for a period of time (and preferably longer!), you can lose weight healthily without punishing yourself. Feel healthier and slimmer in no time with 18 superfood recipes for the whole day!

What is super food?

Superfood is a special category of natural foods that contain few calories and many nutritious substances per gram compared to other foods. It is also a rich source of antioxidants and essential nutrients.

The quality of our food has declined due to growing in soil that contains few minerals. It is therefore wise to choose the food with the maximum effect. This may mean that you choose foods that are less familiar to us, such as chia seeds or wheatgrass powder. However, you may also reappraise traditional foods, such as cabbage and beans. You can also choose products that have been an important part of the daily diet in other cultures for centuries, such as goji berries and coconut oil. Finally, there are also other foods that are considered superfoods, such as raw honey and raw unfiltered apple cider vinegar. After all, the processed varieties lose much of their beneficial effects and nutritional value.

Superfood and weight loss

Superfood generally contains few calories, only good fats, few sugars and lots of good fiber. These properties correspond to most diet advice given if you want to lose weight. Many people who want to lose weight with a diet only pay attention to those properties, and less to essential minerals, vitamins and other nutrients. As a result, they do not feel well during a diet, and there is a strong tendency to return to a satisfying eating pattern.

To feel better

When you focus on foods that not only help you lose weight, but also improve other aspects of your health, you’ll feel much better than ever before. Your skin glows, you have more energy, your teeth improve, your immune system becomes stronger and your digestive system works optimally.

Better relationship with food

Furthermore, by shifting the focus of a diet from what you can’t eat to what you can eat, you build a positive relationship with food. This makes a change in your diet permanent, and the effect has a much deeper effect than just on your body shape.

Conclusion : superfood is diet food plus, and a guarantee for a positive long-term effect on your weight and health.

Get started right away with the delicious meals below. These recipes are low in fat and white carbohydrates, which will give you energy and help you lose weight. They are for inspiration, and all ingredients can be replaced with other healthy alternatives.

Superfood breakfast

Your breakfast is an essential part of your daily diet. It is important to make a good start, with ingredients that give you energy and satisfy your hunger. Try to have breakfast within half an hour of waking up. Avoid white carbohydrates such as white bread and eat protein-rich food, so you avoid an energy dip and craving for an easy snack later.
Below are some suggestions for filling your breakfast plate:

Yogurt granola mix

Although not everyone has good experiences with dairy, yogurt can have a beneficial effect on health for many. Yogurt contains more calcium than other dairy products, in addition to other nutrients such as protein and potassium. Yogurt can be mixed well with other superfood products, such as linseed, hemp seed and cinnamon. It quickly gives you a feeling of fullness, so you feel less hungry for snacks. Below are two recipes for yogurt mixes that give you energy and combat the kilos. You can make the superfood mix in advance and then mix it with the yogurt. You can also opt for sheep or goat yoghurt.

Quinoa yogurt granola mix

Ingredients :

• 300 grams coarsely ground Quinoa
• 150 grams of Almonds
• 50 grams Ground linseed
• 50 grams of pumpkin seeds
• 50 grams of chia seeds
• 2 teaspoons ground cinnamon
• 50 grams of coconut shavings
• 100 grams of dried Inca berries or cranberries
• optional : 3 tablespoons maple syrup or raw honey

Buckwheat and cocoa mix

Ingredients :

• 300 grams of buckwheat flakes, soaked in water for 1 hour or more
• 50 grams of ground hemp seed
• 50 grams dried figs, cut into pieces
• 50 grams of hazelnuts
• 50 grams of pine nuts
• 5 tablespoons raw honey or maple syrup
• 2 tablespoons raw cocoa powder
• 2 tablespoons raw cacao nibs
• 3 tablespoons of bee pollen
• 100 grams of goji berries

Smoothies

Eating smoothies for breakfast is a great way to save time and combine several superfoods in one serving. You can experiment endlessly with food types from the following categories:

• Fruit and vegetables
• Boosters: antioxidants, vitamins, minerals and/or fiber
• Natural and pure protein
• Moisture (e.g. water, coconut water, kefir, yoghurt, almond milk or rice milk)
• Omega 3, for example chia seeds or linseed
• Probiotics, for example from powders or fermented foods such as yogurt or kefir.

Here are a few recipes for superfood smoothies:

Berry and banana smoothie

Ingredients :

• 1 cup frozen blueberries
• 1 ripe banana
• 1 glass of coconut water or almond milk
• 2 tablespoons hemp seeds
• 1 teaspoon chia seeds
• 1 tablespoon goji berries
• ½ glass of kefir or yogurt

Green energy smoothie

Ingredients :

• 2 handfuls of spinach
• 1 cup frozen blueberries
• 1 piece fresh ginger root, to taste
• ½ glass of yogurt
• 1 glass of cooled green tea
• ½ glass of apple juice
• a few leaves of fresh mint

Super powder smoothie

Ingredients :

• 1 ripe avocado
• 1 tablespoon wheatgrass powder
• 1 tablespoon raw honey
• 1 tablespoon of bee pollen
• 1 tablespoon raw cocoa powder
• 1 tablespoon Maca powder
• 1 tablespoon Chia seed powder
• 1 glass of ice cubes
• 1 teaspoon Spirulina powder

Protein nut smoothie

Ingredients :

• 1 glass of almond milk
• 2 bananas
• 1 large handful of spinach
• 1 handful of almonds
• 1 tablespoon raw cashew butter
• 1 handful of goji berries
• 1 handful of raw coconut shavings

Eggs

Eggs unfairly have a bad reputation when it comes to cholesterol and fat. However, eggs are an excellent source of protein, iron, phosphorus, vitamin D, B12, B2, B5 and vitamin A, selenium, amino acids and antioxidants. Eggs have no negative effect on your cholesterol level. On the contrary, they increase the level of good cholesterol (HDL) and turn small, compact bad LDL cholesterol into large, not bad, LDL. They also make you feel full and have a lot of energy.

Below are two recipes for a superfood breakfast with eggs:

Spicy spinach scrambled eggs

Ingredients :

• 1 handful of spinach
• 2-3 eggs
• 1 red pepper
• 5 cherry tomatoes
• 50 grams of feta cheese
• 1 teaspoon sunflower seeds

Preparation :

1. Coarsely chop the spinach
2. Halve the cherry tomatoes
3. Finely chop the pepper (without seeds)
4. Cut the feta cheese into cubes (not with soft feta cheese, you can crumble it)
5. Break the eggs into a bowl and mix with a fork, adding salt and pepper
6. Heat oil in a pan, add spinach and stir-fry briefly
7. Add the tomatoes and chili, fry for 1 minute
8. Add the eggs and stir while frying
9. After a few minutes add the feta
10. When the eggs are set but still moist: place everything on a plate and sprinkle some sunflower seeds over the scrambled eggs

Vegetable egg tarts

Ingredients :

• 3 eggs, beaten
• 3 asparagus, cut into 1 cm long pieces
• 250 grams cauliflower florets, crumbled
• 4 tomatoes, cut into quarters
• 3 spring onions, chopped
• optional: 1 red pepper, chopped
• 1 clove garlic, minced
• 1 handful fresh oregano or thyme, finely chopped.

Preparation :

1. Preheat the oven to 150 degrees
2. Mix the eggs with the oregano and garlic
3. Divide the vegetables among the containers in a silicone muffin tray
4. Pour the egg mix into the containers, until ¾ full
5. Bake in the oven for 20 minutes
6. You can store the egg muffins for 3 days

Dad

If you like something extra filling for breakfast, these porridge recipes are the ultimate comfort food to get you through the day. Processed grains in bread can quickly give you an energy dip, but the grains in these recipes are largely unprocessed. You can alternate the different types of grains, such as quinoa, amaranth, freekeh and buckwheat.

Superhero oatmeal porridge

Ingredients :

• 30 grams of oatmeal
• 1 glass of warm water
• 1 glass of rice milk
• 1 teaspoon Baobab powder
• 2 teaspoons Maca powder
• 1 teaspoon maple syrup
• ½ teaspoon vanilla powder
• a handful of blueberries fo blueberries

Preparation:

1. Place the water and oatmeal in a small saucepan and cook over low heat, stirring occasionally to prevent sticking.
2. Mix the remaining ingredients with 2/3 of the rice milk in a bowl. Stir with a fork.
3. Add the remaining rice milk to the porridge and stir.
4. When it reaches the desired consistency, stir in the rice milk superfood mix. Serve immediately.

Quinoa & hemp porridge

Ingredients :

• 1 cup quinoa
• ½ cup hemp seeds
• ½ cup goji berries
• 1 cup grated coconut
• 3 cups of water
• 1 cup of rice milk
• ½ teaspoon cinnamon
• Raw Honey or Maple Syrup

Preparation :

1. Mix the quinoa and hemp seeds in a saucepan, add the water and place over a medium heat for 5-10 minutes, stirring regularly, adding more water if it becomes dry.
2. Add goji berries while cooking.
3. Add the cinnamon and coconut at the last minute
4. Add the rice milk and cook gently until it is mushy enough
5. Eat with honey.

Chia seed porridge

Ingredients :

• 1 cup chia seeds
• 3 cups almond milk
• 5 tablespoons coconut palm nectar or agave syrup
• 1 teaspoon vanilla extract or 2 fresh vanilla sprigs, scraped
• ¼ teaspoon cinnamon
• 1 teaspoon maca powder
• Pinch of sea salt
• ¼ cup goji berries, soaked for 10 minutes and drained
• ¼ cup blueberries
• ¼ cup raw cacao nibs
• 1 ripe large banana, sliced

Preparation :
Mix the chia seeds and almond milk in a bowl. Stir every 5 minutes to prevent lumps. Add all remaining ingredients and stir until well combined. The porridge will thicken on its own in 15-20 minutes. You can store this Chia porridge in the refrigerator for 3 days.

Superfood lunch

You can keep your lunch light or opt for a hearty meal. You can eat the recipes for dinner at noon and limit it to a light salad in the evening. Try different recipes and see which one is filling enough and gives you energy. You can also omit or add different ingredients to determine the impact of the recipe.

Quinoa Salad

Ingredients :

• 3 large oven-roasted beets, peeled and diced
• ½ head of cauliflower, torn into small pieces
• 2 large handfuls of arugula
• 1 avocado cut into pieces
• 1 bag frozen peas, thawed
• 2 cups of quinoa
• 2 tablespoons pine nuts
• 2 tablespoons pumpkin seeds
• olive oil
• Himalayan salt and freshly ground black pepper to taste

Boil the quinoa gently for 15 minutes with enough water that is 1 cm above the quinoa. Let stand for 15 minutes after cooking. Then mix all ingredients together in a bowl.

Green salade

Ingredients :
Salad

• 2 handfuls of mixed green salad leaves
• 2 cups of sprouts such as broccoli sprouts, alfalfa, leek sprouts, sprouted chickpeas, sprouted green peas, sprouted green lentils, sprouted aduki beans, sprouted mung beans or sprouted black beans.
• 2 medium cucumbers, finely chopped
• 1 avocado, cubed
• 1 tablespoon chia seeds
• 1 tablespoon sunflower seeds
• 1 tablespoon pumpkin seeds
• Fresh curly parsley, to garnish

Dressing

• 1 tablespoon lemon juice
• 1/8 cup raw apple cider vinegar
• 1/4 cup cold-pressed olive oil
• 1/2 heaped tablespoons of coarse mustard
• Himalayan salt and pepper, to taste

Preparation :

1. Mix the salad.
2. Mix the dressing and serve over the salad with the parsley.

Creamy hemp seed soup

Ingredients :

• 50 grams of hemp seed
• 50 grams of cashew nuts
• 1 tablespoon extra virgin coconut oil
• ½ garlic clove
• 1 tablespoon lemon juice
• pinch of sea salt or Himalayan salt
• few sprigs of fresh thyme
• freshly ground black pepper to taste
• 1 glass of herbal tea
• ½ teaspoon wheatgrass powder
• seaweed
• steamed shiitake mushrooms

Preparation :

1. Puree all ingredients with a blender or hand blender
2. If necessary, add seaweed or mushrooms for extra bite

Superfood dinner

Dinner can consist of light salads or heartier meals. Experiment with a heavier lunch and light dinner. You may have more energy for the day and sleep better at night with a light meal.

Spelled salad with apples, pomegranate and pine nuts

Ingredients :

• 30 grams of pine nuts
• 2 tablespoons extra virgin olive oil
• 3 tablespoons white wine vinegar
• 1 small shallot, finely chopped
• Salt and freshly ground pepper
• 200 grams of spelled grains
• 1 apple, cut into 1 cm pieces
• 50 grams of pomegranate seeds, from 1 pomegranate
• 1/2 cup chopped flat-leaf parsley
• 1 clove of chopped garlic

Preparation :

1. Cook the spelled in a large saucepan or skillet over medium heat, adding a cup of water each time just before all the water is absorbed, and stirring constantly. When the grains are al dente, remove the pan from the heat and let cool.
2. Roast the pine nuts in a hot frying pan
3. Mix the vinegar, shallot, spelled, pine nuts, apple, pomegranate seeds, garlic and parsley in a bowl.

Green lentil curry

Ingredients :

• 1 teaspoon finely grated ginger
• 1 clove garlic, rubbed into a paste
• 2 teaspoon ground coriander
• 1 teaspoon ground cumin
• 3 tablespoons of linseed oil
• 1/4 teaspoon cumin seeds
• 1 shallot finely chopped
• 1 tablespoon tomato paste mixed with 1 tablespoon water
• 1 1/2 cups dried green lentils
• 1/4 teaspoon ground turmeric
• 200 grams green beans, halved
• 200 grams kale, finely chopped
• 1 medium carrot, thinly sliced
• 1 cup finely chopped fresh coriander
• 1/2 teaspoon cayenne pepper
• salty

Preparation :
Curry paste

1. In a small bowl, combine the ginger, garlic, coriander and ground cumin. Add 1/4 cup of water and stir to form a paste.
2. Heat oil in a small frying pan. Add the cumin and fry for 5 seconds over medium-high heat. Add the shallot and fry, stirring, for 1 minute until lightly browned.
3. Add the spice paste and cook for about 2 minutes until most of the liquid has evaporated.
4. Add the tomato paste and cook until the sauce is thick, about 1 minute.

Lentils

1. Place the lentils in a saucepan with the turmeric and 5 cups of water; bring to boil.
2. Partially close the bowl and simmer over low heat for 20 minutes, until the lentils.
3. Add the green beans, kale, carrot, three-quarters of the coriander and cayenne pepper and season with salt. Cook until the lentils and vegetables are tender, about 5 minutes.
4. Add the spice paste and simmer for another 5 minutes
5. Remove from the heat and serve topped with the rest of the fresh coriander.

Salmon and sweet potato

Ingredients :

• 2 fresh salmon fillets
• 6 sweet potatoes, scrubbed and cut into 1/2 inch slices
• 2 teaspoons flaxseed oil or coconut oil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon ground chili pepper or chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 medium orange, peeled and coarsely chopped
• aluminium foil

Preparation :

1. Preheat the oven to 250 degrees.
2. In a medium bowl, toss sweet potato slices with oil.
3. In a small bowl, combine the oregano, chili pepper, cumin, salt, and black pepper.
4. Sprinkle 1 teaspoon of the spice mixture over the salmon. Add the remaining mixture to the sweet potatoes and mix well.
5. Tear two squares from the foil. Brush one side of each foil square with oil. Place some potato slices in the center of each wing. Place the salmon fillets on the potatoes. Place the orange slices on the salmon fillets.
6. Close the packages by bringing the edges together and folding them in half. Make sure there is room above the salmon for steam to build up. Place the parcels, seam side up, on a large baking tray.
7. Bake the fish for 20 to 25 minutes. Open the packages carefully when checking doneness. Place the contents of each steam packet on a plate.

Superfood snacks

The following applies to this diet: if you are hungry, do not wait too long before eating. As long as you listen to your body and treat yourself to tasty and healthy food, you will maintain a new diet for longer. So don’t deprive yourself of snacks when you’re hungry, but opt ​​for superfood snacks.

Goji Ginger chocolates

Ingredients :

• 10 large soft dates (Medjoul)
• 1 cup pecans
• ¼ cup coconut shavings
• ¼ cup goji berries
• 1 tablespoon ginger, root finely chopped
• ½ vanilla pod
• pinch of salt

Preparation :

1. Cut the vanilla pod in half and scrape out the seeds with a teaspoon.
2. Puree all ingredients in a blender or hand blender. Add some water or honey if the mixture is too dry.
3. Roll the mixture into balls
4. Let them firm up in the refrigerator for a few hours

Kale chips with lemon dip

Ingredients :

• 500 grams of kale leaves
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• Salt and freshly ground black pepper
• 1 cup Greek yogurt or goat yogurt
• 1 teaspoon finely grated lemon peel
• 2 tablespoons fresh lemon juice

Preparation :
Chips :

1. Preheat the oven to 200 degrees.
2. Mix the kale in a bowl with 1 tablespoon of the olive oil and half the garlic. Divide the kale on 2 baking trays and roast for about 15 minutes, until crispy
3. Place the kale in a large bowl and sprinkle with some salt and pepper

Dip :

1. In a small bowl, whisk together the yogurt, lemon zest and juice, remaining garlic and 1 tablespoon of oil.
2. Season with salt and pepper.
3. Serve with the kale chips.

Examples of superfood snacks that you can eat out of hand:

• Almonds
• Apples
• Avocados
• Bananas
• Berries
• Hazelnuts
• Carrots
• Coconut
• Dark chocolate
• Grapes
• Kiwi
• Mango
• Papaya
• Peaches
• Pineapple
• Pomegranate
• Walnuts
• Goji berries
• Cocoa nibs
• Sunflower seeds

Now you have a good impression of a superfood diet that you can maintain for a long time, because it is simple and tasty. Give yourself a fixed week per day when you can eat unhealthy food: processed white carbohydrates, unsaturated fat and sugar. As a result, your body will not reach the so-called diet ceiling and you will stop losing weight. By sinning for a day, your combustion level will continue to optimally support weight loss for the rest of the week. Do you have any favorite superfood recipes? Share them at the bottom of this article!

read more

• How do I follow a detox treatment? Detox in 7 days
• 14 Top Tips for healthy weight loss without dieting
• Detox your liver yourself in four steps!
• Detox with Oil Pulling: Energy, white teeth and more!
• Your own detox treatment against acne: Clear skin in 3 steps!