I’m Going To A Barbecue and I’m Bringing Superfoods
I'm going to a barbecue and I’m bringing superfoods! There’s nothing better than a summer BBQ with family, friends and healthy noshing using top-notch, fresh superfood ingredients. How many barbecues have you been to where the menu selection includes nothing more than hamburgers, hotdogs, macaroni salad and corn on the cob? This summer, we challenge you to get creative in the kitchen and surprise your guests with guilt-free delicious home-cooking.
What are Superfoods?
There is no set criterion to differentiate healthy foods from superfoods. With that said, superfoods can be loosely defined as foods containing a diverse array of nutrients that are primarily plant-based and natural. Where most healthy food options tend to have around three nutritional properties, superfoods average around 12 nutritional properties. This typically includes vitamins, minerals, enzymes, amino acids and antioxidants. It is important to note that just because a superfood has many nutritional values, doesn’t mean one should solely rely on them for these sources – but rather add superfoods in to your collection of existing healthy foods.
How great would it be if your guests left your barbecue feeling, energized, sharper in the mind and rejuvenated, as opposed to bloated, brain foggy and lethargic? Superfoods have the ability to boost your immune system, increase resistance to disease, and improve mental and physical health. Your guests will thank you later.
Superfoods are divided into four categories: green superfoods, fruits and nuts superfoods, herb superfoods, and other superfoods.
Green Superfoods
Green superfoods classify as veggies containing vitamins, proteins and minerals with healthy bacteria such as barley grass, wheat grass, spirulina, and chlorella. These vegetables can include green leafy lettuce such as kale, peas and broccoli.
Fruits and Nuts Superfoods
Fruits and nuts are great for killing off bad bacteria. The ones to pay attention to are acai berries, blueberries, cranberries, walnuts, almonds, goji berries, pomegranate, and coconut.
Herb Superfoods
Believe it or not, there are some great herbs that are packed with vitamins and medicinal properties such as aloe, echinacea, ginseng, ginger, turmeric, and basil.
Other Superfoods
Some items you may come across in your local health food store include: bee pollen, honey, royal jelly, and seaweed.
Time To Get Cooking
Below is a curated list of some of our favorite summer superfood recipes to serve at your upcoming barbecue with friends and family.
Zucchini Noodles With Basil and Hempseed Pesto
Zucchini is packed with superfood qualities including Vitamin A, Vitamin C, potassium, folate, and fiber. These nutrients help support heart health, decrease the risk of a stroke and lower high blood pressure and cholesterol.
This recipe is from The Kitchen Table
Prep Time: 20 minutes
Total Time: 20 minutes
Serves: 4-6
Ingredients:
1½ cups fresh basil, packed
¼ cup Nutiva Organic Hemp Oil
¼ cup Nutiva Organic Hempseed
2 Tbsp freshly grated Parmesan cheese
2 Tbsp lemon juice
1 tsp lemon zest, finely grated
1 clove garlic, minced
¼ tsp each salt and freshly ground pepper
4 medium zucchini (at least 2 inches in diameter)
1 cup grape tomatoes, halved (optional)
Instructions:
Add basil, oil, ¼ cup of the hempseeds, cheese, lemon juice, lemon zest, garlic, salt and pepper to food processor; purée until smooth.
Using a spiralizer, turn zucchini into long strands, trimming with clean kitchen shears, if necessary.
Toss zucchini strands and halved grape tomatoes (if using) with pesto. Let stand for 5 to 10 minutes or until zucchini softens. Divide among 4 dishes; sprinkle with additional hempseeds if desired.
Grilled Coconut Shrimp
Shrimp may be small in size but they are huge in terms of nutritional value. Shrimp contains astaxanthin, which is a carotenoid responsible for giving shrimp its pink color. This acts as a potent antioxidant and can prevent skin from prematurely aging. It also contains zinc, omega 3-fatty acids, protein, vitamin D, and vitamin B3.
If you haven’t noticed, coconuts have become really hot on the market, from our daily cuisine to our beauty regimens. Rich in fiber, packed in essential vitamins and minerals, the health benefits run deep. Coconut is anti-viral, anti-bacterial, anti0fungal, and anti-parasite… WOW! Aside from the immune system boost, coconut improves digestion, improves insulin secretion, and reduces the risk of heart health.
This recipe is from The Kitchen Table
Prep Time: 20 minutes
Cook Time: 5 minutes
Total times: 25 minutes
Serves: 4
Ingredients
3 Tbsp Nutiva Organic Virgin Coconut Oil, melted and cooled
2 Tbsp Nutiva Organic Coconut Sugar
2 cloves garlic, minced
1 jalapeno pepper, seeded and finely chopped
2 Tbsp lime juice
1 tsp finely grated lime zest
½ tsp salt
20 large shrimp, peeled, deveined and tails removed (about 1 lb)
1 Tbsp chopped fresh cilantro
1 cup brown rice, cooked according to package directions
4 cups broccoli florets, steamed
Lime wedges, for serving (optional)
Stir together coconut oil, coconut sugar, garlic, jalapeno, lime juice, lime zest and salt; toss with shrimp. Let marinate for 10 minutes. Meanwhile, preheat grill to medium-high heat; grease grate well.
Thread shrimp on metal skewers or soaked wooden skewers; grill for 2 minutes per side or until grill-marked and cooked through. Sprinkle with cilantro.
Serve with brown rice, broccoli, and lime wedges (if using).
Tip: To melt coconut oil, place in microwaveable container and microwave for 15 seconds, or place in a container set into a saucepan of hot water.
Hemp-Crusted Grilled Salmon
Hemp seeds are the seeds of the hemp plant, Cannabis Sativa. Yes, it is from the same species of marijuana - but don’t worry, none of your guests will be leaving the party stoned. Hemp seeds only contain trace amounts of THC, which is what causes drug-like effects. Hemp seeds are a great source of Vitamin E, and minerals including phosphorus, potassium, sodium, magnesium, sulfur, calcium iron and zinc. They are also known to be rich in healthy fats and essential fatty acids. All-in-all, hemp seeds are a fantastic plant-based protein.
Salmon is also all the talk these days, which is what makes this dish so powerful. Its most well known nutritional value is long-chain omega-3 fatty acids which are known to reduce inflammation, lower blood pressure and decrease risk factors for disease. Salmon is incredibly high in protein and B vitamins which helps with energy production, controlling inflammation and supporting heart health.
This recipe is from The Kitchen Table
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 24 Minutes
Serves: 4
Ingredients
1 tbsp Nutiva Organic Hemp Oil
1 tbsp honey
1 tbsp tamari sauce
1 tbsp rice wine vinegar
2 tsp tahini paste
2 tsp Sriracha hot sauce
1 tsp minced fresh gingerroot
4 salmon fillets, skin on (each about 4 to 5 oz)
¼ tsp salt and freshly ground pepper
¼ cup Nutiva Organic Hempseed
1 green onion, finely chopped
Instructions:
Preheat grill to medium-high heat; grease grate well.
Stir together oil, honey, tamari, vinegar, tahini paste, hot sauce and ginger.
Season salmon with salt and pepper; grill salmon skin side down for 3 or 4 minutes or until grill-marked.
Baste salmon with glaze; flip over and continue cooking, basting with glaze, for 5 or 6 minutes or until salmon is cooked through and starts to flake. Sprinkle each fillet with hemp seeds; garnish with green onion.
Bottom Line
There are so many barbecue recipes out there that will enhance your flavors, while also supporting the health needs of you and your guests. The ones listed above are fairly quick and easy recipes. We would suggest that if you’re planning a weekend barbecue, do as much meal prep as you can the night before. This way, you won’t be locked away at the grill and can enjoy a little bit of sunshine with your guests. Consider ordering one of Pure Green’s Juice Subscriptions and treat your guests to a hand-picked selection of our top cold-pressed juices to compliment your delicious meal! Happy Summer, and remember to wear your sunscreen!