• 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