To live a good healthy life, veg and fruit need to be right at the heart of your diet. The wide bounty of incredible vitamins and minerals we get from the array of veg and fruit out there is honestly astounding.
12 simply superb super foods
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How do you like your eggs in the morning? We like ours every which way because they’re a great source of protein, plus many other essential vitamins and minerals, including vitamin D. Our bodies need vitamin D to absorb calcium, which in turn keeps our bones healthy.
And by the way, you’ll notice I’m referring to veg and fruit, not fruit and veg. It’s a great philosophy I picked up from Professor Julie Lovegrove about how we should think about our natural friends: fruit is brilliantly nutritious and we should definitely embrace it, but veggies shouldn’t be thought of as second best. Veg and fruit are at the core of the best diets in the world, and why all the recipes in this book are so colourful, vibrant and exciting.
EAT THE RAINBOW
Veg and fruit come in all kinds of shapes, sizes, colours, flavours and textures, and help us to navigate the seasons in a wonderful way. There’s no denying their nutrient value, so the best thing we can do to take advantage of this nutritious bounty is to eat the rainbow, enjoying as wide a variety as possible.
HOW MUCH SHOULD WE EAT?
We’ve all heard about 5-a-day, but I’m here to tell you that we should all be aiming for at least 5-a-day, ideally more. I think five is a compromise because here in the UK we’re not doing too well on our consumption, so this lower target dumbs down our expectations. The reality is we should be trying to get seven or eight portions a day. Look at other countries with higher targets – Australia advocates five veg and two fruit portions every day! Plant-based diets are also more prevalent in many of the communities around the world with the highest proportion of centenarians.
THE KNOWN HEALTH BENEFITS
Things we know for sure about these nutritional powerhouses are that veg and fruit can help us maintain a healthy weight and a healthy heart, as well as reducing the risk of strokes and some cancers. They are also packed with dietary fibre, keeping us regular (which is a good thing!) and helping reduce the risk of strokes and some cancers. They really should be embraced at every meal and they make great snacks, too.
THE UNKNOWN HEALTH BENEFITS
The brilliant thing about veg and fruit is that there’s loads of hidden stuff we’re yet to uncover too. For example, I can tell you that broccoli is high in folic acid and vitamin C, but nutritionists are looking at lots of other stuff on top of that, more nutrients, vitamins, minerals and trace elements that are beneficial to the body in many, many ways. Sounds pretty amazing, right – veg and fruit is where it’s at! And this is why it’s so important to eat the rainbow to get maximum goodness.
GROWING YOUR OWN
In the areas of the world where people live the longest, many of them grow their own food . If you’ve never tried, I recommend giving it a go. It’s the best hobby – it’ll keep you fit and save you cash; your relationship with planet earth will become more meaningful (I challenge anyone not to be inspired by watching stuff grow); and best of all, you get to eat the veg, and fruits, of your labour! Plus, if you’ve got kids, it will get them engaged in food in the most fun, dynamic way. You don’t need a garden or a field to get involved – a window box, flat roof, allotment, balcony, pot, grow-bag or bucket all work fine – I’ve even grown stuff in a gutter pipe!
KEEPING IT FRESH
When you pick stuff straight from the ground it’s at its freshest and most nutritious. I get a geeky buzz about turning something into a meal that’s been in the ground just minutes before. If you’ve got a farmer’s market nearby and you know stuff’s been picked that morning, take advantage of it. As soon as veg are picked, their nutrient levels start to deplete, so eating them as fresh as possible – even raw, if you like – is going to give you more goodness per mouthful.
SHOULD WE GO ORGANIC?
Buying local, seasonal organic produce is always going to be optimal for our health.
SO WHAT COUNTS AS A PORTION?
- 80g of fresh, frozen or tinned veg or fruit is considered a portion – that’s what I’ve worked to in the recipes in this book. Because we should be eating a wide variety of veg and fruit, we can only count each variety as one portion, so even if you eat 160g of carrots, for example, it would still only count as one portion of your 5-a-day
- 30g of dried fruit is considered a portion. I only count one portion a day. Dried fruit is natural, but the sugar is more concentrated
- 150ml of unsweetened veg or fruit juice can be counted as one portion only each day. A lot of nutrients and fibre are lost when veg and fruit are juiced, which is why it only counts as one of your 5-a-day – personally, I don’t count juice at all in my tally. Smoothies are a better choice
- 80g of beans or pulses – about 3 big tablespoons – can be counted as one portion only each day, and also give us protein
- And for all you spud lovers out there, I have to point out that our humble potatoes don’t count towards our 5-a-day as they’re a starchy food so go into our carb tally instead. Non-starchy sweet potatoes, on the other hand, do count
Everyday Super Food by Jamie Oliver is published by Penguin Random House ⓒ Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver
Preparation time : 45 mins | Serves 3 loves
This fruit loaf is prepared with different fruits including, candied fruits, bananas and dry fruits which make it a healthy snack item. Learn best cobbler recipes available in the book The Cobbler Crusade which guides you how to make cobbler from scratch.
2/3 cup sugar
1 cup mashed bananas
1 3/4 cups all-purpose flour
3 teaspoons baking powder
1/2 teaspoon salt
1 cup mixed candied fruit
1/2 cup raisins
1/2 cup chopped walnuts
1. Take a bowl of dough mixer and beat eggs and sugar together to make a smooth fluffy batter. It would take 4-5 mins.
2. After that add mashed bananas to mix in the batter.
3. Mix dry ingredients including flour, baking powder and salt in a separate bowl.
4. Gradually add dry mixture, candied fruit, raisins and walnuts to the batter and mix at low speed so that no lumps should remain and thick smooth batter would form.
5. Take a loaf pan of suitable size and grease it. Place a piece batter in the pan according to pan size and bake at 350 degrees F for 30-35 minutes until it becomes light brown in color.
Print copies of the participant workbooks and accompanying instructor guides can be purchased through our website. Costs vary, please see website for updated prices. https://www.leahspantry.org/product-category/food-smarts/
- Using MyPlate to make food choices
- I ncrea sing fruit and vegetable consumption
- E ating more than one kind of vegetable
- D ecreasing sugary beverage consumption
Our FY15 and FY16 evaluations also demonstrate statistically significant changes in food safety and resource management.
Dragon Fruit Salad with Mandarin Oranges
Published: Mar 31, 2018 · Modified: Apr 30, 2021 · By Eddie D'Costa · About 3 minutes to read this article.
Sometimes I develop a recipe by sheer accident or because I bought the wrong ingredient. Last week we were making a dragon fruit smoothie and initially bought white dragon fruit when we really needed the red variety. The smoothie came out great, but we had an entire extra dragon fruit sitting around. So why not make a dragon fruit salad?
Fortunately, Katherine is a huge fan of kiwi, so there's always a few in the fridge. You'll quickly notice that dragon fruit and kiwi seeds are almost identical in texture and flavor, although they are indigenous to entirely different regions of the world. They have the same mild flavor and crunchy texture, and both add a nice element to the salad.
After scouring the fridge for other fruits, I added the blueberries because this batch was particularly sweet.
Dragon fruit tends to be very mild in flavor and barely sweet at all, so you can add sweeter fruits without fear of overwhelming your palate.
The mandarin oranges were the last addition. Besides adding a necessary burst of acidity, the bright orange against the deep blue blueberries is beautiful.
You'll notice I added a bit of Kosher salt to salad at the end with a bit of lime juice. You can omit the salt if you're monitoring your sodium intake, but the combination of the salt and lime juice heightens the natural flavors of the fruit and makes everything pop together.
Our happy accident made for a great impromptu salad and an empty produce drawer. And the bonus was the boys, and our "baby" girl demolished both plates, exposing them to a new fruit without hesitation. A win for good parenting!
If you are purchasing produce or plants on the farm, please pull up to the shed and stay in your car. Roll down your window and one of us will bring out a menu. Make your selection. We will fill your order and place it in your car. Cash or check are preferred. If you have an online order, simply tell us your name and we will go retrieve your order.
Pekarek’s Produce is a family owned and operated fruit & vegetable farm.
We produce fruits & vegetables that are affordable, seasonal, and as fresh & local as possible.
Everyone who sells for Pekarek’s Produce at the markets has been involved with the production of the vegetables.
The Toothless Connoisseur
We are inspired by colorful fruit and vegetables. This appreciation for plant food is foundational to our recipes. We try to make as many recipes vegan and look for vegan modifications where possible. Truthfully we can’t afford to experiment as much as we’d like. All recipes are vegetarian and we feel we’re off to a good start in promoting healthy plant shaped living.
We love food, culture, and travel. There is a wide world of food to discover and we aim to expose our own little one to a variety of tastes. We want to raise him with an openness to various flavors and cuisines for food is love. We can bring people together with food and evoke a sense of home and elsewhere with aroma and taste. We’d also love to avoid a non-picky eater if we can help it.
When you cook these recipes you whet their appetite for spice, herbs, color, and texture. They may just fall in love with bitter greens, garam masala, smoked paprika, bell pepper, and rosemary.
27 of the Best Moringa Recipes You’ll Ever Try
If you’ve only just started your Moringa journey, you may be wondering how best to eat it. Moringa tablets are easy, and Moringa and honey tea tastes great, but both get boring after a while. So how are you supposed to use up the Moringa powder bags now filling your kitchen? You try out some of these Moringa recipes, that’s how.
Here you’ll find a list of our 27 favorite Moringa recipes, from snacks to entrees to appetizers to smoothies. No matter what you’re looking for, you’re sure to find it here.
Moringa Superfood Smoothie with maca, flax seed and tahini
In a world of beautiful smoothies, it’s difficult to say that this smoothie is the most beautiful smoothie I’ve ever seen, but this smoothie is the most beautiful smoothie I’ve ever seen. It takes two minutes to make and two minutes to drink, and from the first moment that I tasted this gorgeous raspberry-blueberry-moringa confection all I’ve wanted is more.
I’m speaking as a guacamole connoisseur: this is one of the best guacamoles I’ve ever had. I’m not sure if it’s the moringa or the cherry tomatoes or the coriander, but it all combines into a dish that makes me want to cry.
Raw Moringa and Mint Chocolate Squares
I’m gonna be honest: if a recipe has more than about six ingredients, it’s probably too complicated for me to want to try it. I’m gonna be even more honest: the moment a recipe looks this gorgeous is the moment my six-ingredient rule goes flying out the window. Just look at it. I’ve never seen such a perfect shade of green.
Green Hummus Crackers
Deep dark confession: Hummus is one of the few healthy foods I genuinely love. But Maria, you might say, you run a website about the benefits of the health food to end all health foods. Such is the hypocrisy of man. That aside, I honestly love hummus, and the moment I realized that you could make hummus crackers is the moment my soul ascended away from this earth. The moment I realized you could make them out of Moringa was the moment my soul returned to earth so that I could turn the oven on.
Pumpkin Seed Moringa Cupcakes
FPF is one of my favorite recipe blogs, mostly on account of how they are never willing to sacrifice taste in the name of being healthy, which (if the number of desserts on this list hasn’t made obvious) I am a Big Fan of. This recipe is no exception. Moringa. Pumpkin seeds. Melted chocolate. It’s like someone spied on my id and came up with a list of all my favorite things.
Vegan Superfood Ice Cream
Once upon a time I thought mixing Moringa with chocolate was the most genius thing a human has ever done. I was wrong. Mixing it with ice cream is the most genius thing a human has ever done. The only downside of this recipe is that it’s specifically made for those with ice cream makers. If you don’t have an ice cream maker, though, you can also make ice cream by hand! It takes longer, but there are great instructions here.
Magical Cacao and Matcha Moringaroons
The only thing better than these sweet and healthy breakfast snacks is that fact that they’re called moringaroons . Cacao, Moringa, matcha have finally come together in a perfect storm of good-for-you deliciousness, and our lives will never be the same.
Chocolate Moringa Brownie Bowl
This Moringa brownie bowl is made with oats, which means you could probably eat it for every meal of the day and not feel guilty. I’m almost positive that’s what it means. Even if you decide to limit yourself to a single bowl, though, the end product is filling (and delicious) enough that you’ll be more than satisfied. Try serving it with strawberries or your favorite fruit to make the end result even better!
Moringa Glory Apple & Cinnamon Pancakes
These Moringa pancakes are made using oat flour, rice flour, and applesauce, so not only are they the healthiest, most filling pancakes you could eat, they’re also so delicious my mouth is watering as I type. Note: if you live in the U.S., you might be confused by “bicarb of soda” found on the ingredient list. It’s just another way of saying baking soda!
Spinach, Moringa, & Goat’s Cheese Croquetas
The majority of the dishes found in this list are sweet ones, because I have biases. However, there are absolutely ways to use Moringa in savory recipes as well! These Moringa/goat cheese croquetas are one of my favorites small enough that you can eat 20 of them, delicious enough that you want to eat 20 of them, and Moringa-filled-enough that you can probably convince your friends it’s a good idea to eat 20 of them.
Moringa & Spinach Tortillas with Roasted Veg Filling
Tortillas are omnipresent in our house, but until I saw this recipe, it had been years since I actually thought about changing up our usual recipe. The Moringa and spinach give the tortilla a soft green color and a bit more taste than most corn tortillas normally have, and the end result is fantastic. The recipe on Aduna uses a delicious veggie filling, but you can easily sub in beans, cheese, barbacoa, or anything else you’d like.
Super-Cacao, Moringa, and Baobab Lollies
Technically, this recipe is actually three different recipes, and only one of the recipes has Moringa, but each of them are delicious. The other lollies are made with baobab and cacao, and the Moringa lolly includes honey, avocado, yogurt, and blueberries, so whichever one you end up trying, you can be sure the end result is going to be yummy.
Zesty Avocado and Moringa Pasta
I’m pretty sure that this pasta was created specifically to torment me every moment that I’m not eating it, which, I guess, is what you want every pasta to do. Made with avocado, lime, Moringa powder, and pepper, the end result is something yummy enough to eat second and third helpings of, but healthy enough that you can get away with eating second and third helpings of.
Moringa Chocolate Almond Bliss Balls
These little snack balls are made of chocolate, almonds, and Moringa, so that’s basically 3/3 for my favorite things. The only thing better than how they taste is how beautiful they look the first time I saw the recipe photo I’m pretty sure I gasped aloud. The recipe itself is also super simple: the hardest part is waiting for the dates to soak, and everything after that is quick and easy enough that even the busiest person will have enough time to squeeze these into their schedule.
Healthy Moringa Oatmeal Recipe
Oatmeal is one of my favorite breakfast foods purely because of how simple it is to make and how filling it is, and this Moringa-sprinkled twist on an already great dish is enough to push it over into legendary territory. The syrup and mulberries also add a dash of sweetness, so even if you’re eating oatmeal for health reasons, the final product is delicious enough to eat for meals on end.
Spaghetti with Roasted Sungold Tomatoes and Moringa
This recipe bills itself as “the healthiest spaghetti you’ll ever eat,” which is probably true, but it also tastes dang good. I’m not sure what it is about the combination of Moringa, garlic, and sun-dried tomatoes that makes this spaghetti taste so good, but it somehow manages to be both extremely simple (7 ingredients) and extremely savory all at once. It’s definitely something you can throw together in 20 minutes on a busy day. Also definitely something you can happily eat for leftovers for a week on end.
Moringa Dill Quiche
Here’s a deep dark secret: the first time I had quiche was in my twenties. I’m just not much of an egg person! This particular quiche, however, is so good my mouth’s watering just looking at the photo again. Dill, Moringa, garlic, cheese, and cream combine to make this both one of the healthiest and one of the yummiest quiches I’ve had outside of a restaurant. If you’re looking for a solid breakfast dish, definitely give this one a go!
Superfood Double Chocolate Chip Cookies
If by now you’ve started to get the sense that we at Morning Gardens love chocolate, you wouldn’t be wrong. These cookies are absolutely decadent, but the Moringa also gives it a really nice, brisk taste that goes so well with both the chocolate and the nut butter. And you can tell your friends that they’re healthy, too.
Moringa Blueberry Waffles
Blueberry waffles are among the finest creations humanity has thus far invented, and these Moringa blueberry waffles live up to their illustrious name. Made with almond flour, Moringa powder, and blueberries, these waffles are filling enough to last you all the way through lunch, but delicious enough to make you wish you could snack all the way through lunch, too. If you’re looking for a mix of sweet and tart, this is where to go.
Easy Moringa Leaves Chicken Recipe
I love every recipe on this list, but this is the dish that made my mother tell me she had hope for me as an adult after all. In other words, this one has a special place in my heart. The author calls it “finger licking delicious,” and she is not wrong. This Moringa-filled chicken soup is loaded with spices and herbs, and the result is a dish that had me filling up my bowl with thirds.
Spicy Cilantro Pesto with Moringa
I’m not normally the biggest fan of pesto, so I was actually reluctant to try this Moringa/cilantro twist on the dish. The fact that they included cayenne pepper intrigued me, though, so I put the ingredients in a blender, dipped in a piece of bread, and was then transported into a pesto-filled dreamland of gloriousness. What I’m saying is try this one it’s definitely a recipe you’ll come back to again and again.
Chunky Monkey Moringa Smoothie
The first time I saw this recipe I jumped up out of my chair and ran to the kitchen so fast I almost knocked over my laptop. I didn’t have any dates at the time, so my version wasn’t complete, but the smoothie came out so good that I drank the entire thing myself, even though I’d told myself I was going to save some for my mom. Sorry, mom. It did leave me with enough energy that I entirely skipped coffee that day, though! I’m not sure if that’s because of the Moringa or the cacao, but suffice to say this smoothie has entered my weekly rotation.
Egg Rolls With Moringa Leaves
Archana’s kitchen has a ton of Moringa recipes, but this is a definite favorite. This is one of the only egg recipes I truly love, and when I say that I love it, I mean I love it. The egg to cheese to chilies ratio is fantastic! The Moringa gives a subtle edge to the flavor! The end result is something I’ve made both as breakfast and as a midnight snack! This is truly a versatile dish and one I heartily recommend.
Pistachio Amaranth Moringa Bars
The author of this blog is dedicated to making gorgeous vegan cakes, which is probably why these bars look like they descended from heaven to bless humanity with perfection in a bite. These Moringa bars use pistachios, amaranth, nut butters , and a host of other delicious ingredients to turn a protein bar — one of the most boring of foods — into a sweet fit for royalty.
Energy balls are one of my favorite snacks, because I can eat them constantly and still convince people they’re healthy. Not that they’re not healthy this Moringa recipe contains oats, Goji berries, and chia seeds–it’s very healthy. But it doesn’t taste healthy these powerballs taste like a luxury chocolate brand decided to branch out into the world of Moringa. I could genuinely eat them all day.
Shukto – Bengali Mixed Vegetable in Mustard and Poppy Seed Gravy
This is the only recipe on this list that uses the Moringa drumsticks rather than the leaves, and the result is a delicious Bengali vegetable dish that immediately sent me to the store to pick up panch phoran . All I can say is that Archana has two recipes on this list, and it’s because she knows what she’s doing.
Peanut Butter Lava Moringa Blackbean Brownies
OLYMPUS DIGITAL CAMERA
Any food with the word “lava” inside it automatically has my attention, so the moment I saw this Moringa recipe was the moment I knew I’d just found my new best friend. If the presence of black means worries you a bit, 1) you’re not alone–I’ve spent my entire life eating them with rice, and the thought of mixing them into my sweets wasn’t something I’d ever considered, and 2) give them a try anyway the end result was actually great. You can absolutely substitute them for flour if you’d rather, though!
Eat Delicious. Recipes for Your Daily Dose of Awesome.
You guys. I wrote a book. I’m freaking out. I’m so excited to finally be able to officially announce that this coming April, 2017 my first cookbook, Eat Delicious (HarperCollins), will hit store shelves. Of course, if you’re anything like me and prefer the art of chill-shopping at home, hit one of the links below and pre-order that dude right now.
US friends, you can order a copy here.
Canadian homies, you can order a copy here.
Thanks so much. You’re all awesome.
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It’s All About Technique
These dishes use humble ingredients that you probably have in your pantry. Onions, old vegetables, stale bread, flour, eggs. The secret is in technique: what you do with these inexpensive ingredients.
Do you love French onion soup? Order it in a regular restaurant and chances are you’ll get a disappointing bowl of gloppy cheese topping, a negligible amount of salty broth, and a few slices of onions swirling around. You burn your tongue.
Or, you order it in an expensive French restaurant, if they even have it. Divine? Not necessarily. You’ll burn your tongue there, too. The most expensive option is to fly to France and get the real thing. Guess what, you’ll burn your tongue there, too.
I think kimchi has to be one of the most underused ingredients. I add it to so many dishes to give them spice and a depth of flavour. This recipe uses the leftover leaves and trim from a couple of cauliflowers, so it’s brilliant on the food waste front. And once you start making your own, there’s no turning back!
500g cauliflower leaves, stalks and trim
25g gochujang (a Korean fermented chilli paste that’s now available in many supermarkets)
Chop any larger pieces of the reserved cauliflower – you don’t want anything to be larger than around 4cm. Place in a large bowl and then sprinkle the sea salt over the top. Massage the salt into the cauliflower with your hands, then cover with cold water. Put a plate that’s slightly smaller than the bowl on top of the cauliflower to keep it submerged in the water, then set aside for 2 hours.
Drain the cauliflower, give it a good rinse, then leave to drain for 30 minutes. Meanwhile, peel the garlic and ginger, then place in a food processor with the sugar and blitz to a paste. Mix in the gochujang and table salt until combined, then set aside.
Squeeze out any excess water from the cauliflower, then add it to a bowl with the gochujang paste. Wearing disposable (and recyclable!) gloves, use your hands to thoroughly mix everything together. Transfer to a large clean jar and press the cauliflower down, packing it tightly so the juices rise to the top. Ensure there is still a gap at the top of the jar, then seal the lid.
Leave the kimchi to ferment at room temperature for 2-5 days, depending on how tangy you like it to taste. Check on it every day, opening the jar to let out some gas and pressing the vegetables down further into the brine (keep the jar on a saucer in case any of the brine bubbles over while you do this). Once happy with the flavour, transfer the jar to the fridge, where it will keep for up to 3 months.
Vegan Butternut Squash Curry
This creamy vegan butternut squash curry with chickpeas, broccolini, and rice makes a hearty main dish. In September, I was fortunate enough to go to New York City with my husband, and we did what we always do in cities with lots of vegan options: Eat. And we were very lucky this time because Farmacy…