3 superfoods to include in your diet + recipes

July 7, 2023 (Last Updated: July 6, 2023)

Sticking to a healthy and balanced diet is crucial for our overall well-being. To give your body the nutrients it needs, including some superfoods in your weekly meals is a great way to do so.

Let’s look at three superfoods that are not only incredibly nutritious but also really tasty to add to your diet:


There’s a reason spinach is Popeye’s favourite leafy green! It’s loaded with iron, calcium, and vitamins A and K. It’s a versatile superfood that can be eaten raw in salads, added to smoothies, or cooked in various dishes

Here’s a quick recipe to enjoy the goodness of spinach:

Spinach and Feta Stuffed Chicken Breast recipe


  • 2 boneless, skinless chicken breasts.
  • 2 cups fresh spinach.
  • 1/2 cup crumbled feta cheese.
  • Salt and pepper to taste.
  • Olive oil.


  • Preheat your oven to 190°C.
  • Slice a pocket into each chicken breast.
  • In a bowl, mix together the spinach, feta cheese, salt, and pepper.
  • Stuff the chicken breasts with the spinach and feta mixture.
  • Secure the openings with toothpicks.
  • Drizzle some olive oil on the chicken breasts.
  • Bake for about 25-30 minutes or until the chicken is cooked through.
  • Remove the toothpicks before serving. Enjoy!


Blueberries are bursting with antioxidants, vitamins C and K, and dietary fiber. They make a delicious addition to your breakfast, snacks, or desserts

Here’s a simple recipe to incorporate blueberries into your diet:

Blueberry Oatmeal Breakfast Muffins recipe


  • 1 cup rolled oats.
  • 1 cup whole wheat flour.
  • 1/2 cup honey or maple syrup.
  • 1/2 cup unsweetened applesauce.
  • 1/4 cup milk (dairy or plant-based).
  • 1 tsp baking powder.
  • 1/2 tsp baking soda.
  • 1/2 tsp cinnamon.
  • 1 cup fresh or frozen blueberries.


  • Preheat your oven to 190°C and line a muffin tin with paper liners.
  • In a large bowl, combine oats, flour, baking powder, baking soda, and cinnamon.
  • In another bowl, mix honey or maple syrup, applesauce, and milk.
  • Pour the wet ingredients into the dry ingredients and stir until just combined.
  • Gently fold in the blueberries.
  • Divide the batter evenly into the muffin tin.
  • Bake for approximately 20-25 minutes or until a toothpick inserted in the center comes out clean.
  • Allow the muffins to cool before enjoying this delightful breakfast treat.


Quinoa is a gluten-free grain packed with protein, fiber, and various essential minerals. It’s an excellent alternative to rice or pasta and can be used in salads, soups, or as a side dish.

Try this simple and nutritious recipe:

Quinoa Salad with Roasted Vegetables recipe


  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 2 cups mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes)
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Juice of 1 lemon
  • Fresh herbs (such as parsley or basil), chopped


  • Preheat your oven to 200°C.
  • Rinse the quinoa thoroughly under cold water and drain.
  • In a saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the quinoa is cooked and the liquid is absorbed.
  • Toss the mixed vegetables with olive oil, salt, and pepper.
  • Spread the vegetables on a baking sheet and roast in the preheated oven for about 20 minutes or until tender.
  • In a large bowl, combine the cooked quinoa, roasted vegetables, lemon juice, and fresh herbs.
  • Adjust the seasoning if needed.
  • Serve the quinoa salad warm or chilled. Enjoy this nutritious and satisfying dish!


The Top 10 Superfoods

Feature image: Unsplash

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