March 27, 2018

How to incorporate ‘superfoods’ into your health-conscious dishes

Superfoods are ingredients that have gained a reputation for being exceptionally packed with nutrients. Boulder culinary arts students can cater to diet-conscious diners by looking for creative and delicious ways to use these items in their dishes. Try these recipes to get started on crafting a menu that prioritizes health without sacrificing flavor.

Turn kale into a spectacular salad

“Dark, leafy greens are renowned for their nutritional content.”

Dark, leafy greens are renowned for their nutritional content, and that’s especially true for kale. This veggie includes giant-sized doses of vitamins K and A, plus a substantial helping of calcium. If guests prefer to maximize how much of those nutrients they digest, they’ll probably want to eat the raw greens as part of a salad.

Fortunately, the Food Network has some great ideas for matching kale with other healthy ingredients for a gathering of produce that’s truly super. Remove the ribs from the kale and slice thinly. Prepare a dressing by whisking together fresh lemon juice, extra-virgin olive oil and salt and toss with the leaves.

Let the kale rest in the dressing for 10 minutes while cutting dates and a Honeycrisp apple into small pieces. Add the fruits to the leaves, along with toasted almonds, grated Pecorino cheese, salt and pepper. Toss thoroughly and serve.

Stuffing avocado with a seafood classic

Avocado owes its enormous popularity to its rich creaminess, versatility and high nutrient density. Full of mono- and polyunsaturated fats, the fruit is thought to be good for cholesterol levels and the well-being of your heart, eyes, skin and bones. EatingWell suggested a way to combine those advantages with the greatness of ceviche.

Mix together the juice of two lemons and two limes, plus a teaspoon of sugar in a nonreactive bowl. Chop six ounces of peeled and cooked shrimp and toss into the juice mixture. Chill in the refrigerator for 45 minutes.

Take the shrimp out of the bowl and pour out the liquid. Place the shellfish back in the bowl, adding chopped pieces of jalapeno, cucumber, tomato and cilantro, plus salt and extra-virgin olive oil. Cut three avocados into halves, removing the pits and filling each with a quarter cup of ceviche.

Spoonful of seedsChoose ingredients carefully to maximize taste and nutrition.

Deliciously seared salmon

One of the best sources of omega-3 fatty acids, salmon is also rich in B vitamins, protein and potassium. If you want to capture those healthy characteristics in a dish that tastes and looks amazing, try Jamie Oliver’s directions for sesame-seared salmon. Perfectly suited for a weekday dinner, this entree also features fellow superfoods avocado and garlic.

Start by cooking brown rice noodles, draining and tossing in lime juice. Cut two salmon fillets into three pieces each. Spread out sesame seeds on a board. Create a crust by pressing one side of the salmon slices into the seeds.

Set a non-stick frying pan on medium heat. When it’s warm, add the salmon with the sesame seeds down. Cook for two to three minutes before flipping. After another minute, take the fish off of the heat.

Next, make a dressing. Use a mortar and pestle to turn a clove of garlic into paste, combining with salt. Mix in tahini, lime juice and a little water.

Grate cucumber, carrots and baby beets, and cut up garden cress. Divide between plates, along with the noodles. Add half an avocado to each plate, pouring in the dressing and dripping in some oil.

Set the salmon next to the other ingredients and top with pieces of chili and coriander. Toss all the elements together and serve.