Seasonal superfood recipes

Wondering how to get more superfoods into your diet? These recipes, using seasonal ingredients, will help give you a boost...

Roasted pumpkin tacos with black beans, avocado and goat’s cheese
Pumpkin is rich in vitamin A, fibre and beta-carotene - and is in season now. The goat’s cheese and black beans provide protein, while the avocado will give you a dose of vitamin E and healthy omega-3 fats. Makes 4 tacos.
 

Ingredients
600g pumpkin (about half a small one), peeled and de-seeded
2 tsp olive oil
pinch salt
200g black beans, from a tin
1 garlic clove, grated
1 small avocado, diced into small chunks
handful coriander, roughly chopped
juice of one lime
1 slice soft goat’s cheese
4 taco shells

Method
Heat the oven to 200ºC. Cut the pumpkin into bite-sized chunks and arrange in one layer on a shallow roasting tray. Drizzle with the olive oil, scatter over a pinch of salt and then slide into the hot oven. Roast for about 30 minutes, turning the pumpkin pieces halfway through cooking.

When the pumpkin pieces are soft and golden, tip the beans into a small pan and stir in the garlic clove, heating gently. Once warmed through, add a spoonful of the black beans to a taco shell, then fill with the roasted pumpkin and avocado pieces. Scatter over the coriander, squeeze with lime and crumble over the goat’s cheese. Serve immediately. 

Turkey, spinach and bacon salad with toasted walnuts and maple dressing
This salad is quick to make and, thanks to the low-fat turkey, packed with protein and B vitamins too. Walnuts are rich in antioxidants, helping to protect cells from damage, while spinach is a good source of vitamin C and is available all year round. Makes one large salad.

Ingredients:
For the dressing:
1 tbsp extra-virgin olive oil
1 tbsp sherry vinegar
2 tsp maple syrup

For the salad:
1 tsp olive oil
2 turkey mini fillets
1 thick-cut rasher of unsmoked bacon, rind removed
10 walnut halves
handful fresh baby spinach leaves, washed

Method
Whisk together the ingredients for the dressing and set to one side.

For the salad, fry or griddle the mini fillets in a little olive oil for about 10 minutes, turning occasionally, until cooked through. Remove and leave to rest on a clean board, before slicing. Quickly add the bacon to the pan and cook for 2 minutes on each side. Slice into strips. In a separate small, non-stick pan, toast the walnut halves for a couple of minutes until aromatic. Transfer to a plate to cool.

To assemble the salad, arrange the spinach on a serving plate and scatter the turkey, bacon and walnut halves over the top. Drizzle with the maple dressing just before serving.

[Superfoods - Turkey for Christmas VIDEO]

[May and June seasonal superfoods]

Pan-fried salmon with stir-fried kale and garlic

The protein-rich salmon here contains important omega-3 fatty acids, believed to benefit brain health. And don’t forget your greens - kale is in season at the moment and is rich in iron and calcium, essential for a healthy immune system and strong bones and teeth. Why not serve with a cup of green tea - reputed for its digestive and anti-inflammatory benefits. Serves 2.

Ingredients
2 salmon fillets
vegetable oil, for frying
80g kale
1 large garlic clove, chopped
1 tsp dark soy sauce
half a teaspoon toasted sesame oil (optional)

Method
First, cook the salmon. Drizzle half a teaspoon of vegetable oil into a non-stick pan and fry the salmon fillets skin side down, on a medium heat, for about 4-5 minutes. Turn over and fry on the other side for 2-3 minutes, or until fully cooked through.

While the salmon is cooking, quickly rinse and chop the kale. Drizzle half a teaspoon of vegetable oil into a separate pan and fry the garlic and kale for 4-5 minutes, or until dark green and glossy. Stir in the dark soy sauce and drizzle with a little toasted sesame oil, if you like. Serve with the pan-fried salmon and some boiled or steamed rice on the side.

Sweet potato, orange and ricotta fritters with thick Greek yoghurt and honey
You can even pack superfoods into dessert - sweet potatoes are rich in fibre and beta carotene, while orange contains vitamin C. The yoghurt served alongside will help top up the ‘good bacteria’ in your stomach and honey has been used since ancient times to help fight infections. Makes 12-15 fritters.

Ingredients
250g ricotta
150g leftover baked sweet potato (about 2 small sweet potatoes), without skins
zest of 1 large orange
1 egg
2 tbsp plain flour
half tsp baking powder
1 tsp golden caster sugar
approx. 1 tsp oil, for frying

Method

In a bowl, mix the ricotta, cold mashed sweet potato, orange zest and egg. Sprinkle in the plain flour, baking powder and sugar and mix again, until you have a smooth batter.

Heat half a teaspoon of vegetable oil in a non-stick frying pan and drop small teaspoonfuls of the batter in to cook. Flip them over once golden on the underside, cooking for about 2-3 minutes per side. Drain on kitchen paper. Continue with the rest of the mixture, cooking the fritters in batches. Serve hot, with a spoonful of thick Greek yoghurt drizzled with honey on the side.

Do you have any favourite recipes using any of these superfoods? Tell us on Twitter now.

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