15 best superfood recipes

Cavolo nero, pink grapefruit, avocado and walnut salad

Discover some of our favourite ways to include nutritious superfoods in our everyday menu. Or, if you’d like to see our top fruit and veg picks, check out our best healthy fruit and best healthy veg collections.

olive health editor and nutritionist, Tracey Raye, says, “Let’s be clear, there’s no such thing as a ‘superfood’. Rather, when we talk about superfoods, really what we’re referring to are highly nutritious foods that we love adding to our diets to support our energy, immunity and overall wellbeing. Nutrients support the body in functioning the way it’s supposed to, which allows us to feel better and get on with the things that really matter to us. Try some of our favourite everyday superfood recipes, from porridge to sourdough and matcha crepes.”


Our 15 favourite everyday superfoods

1. Walnuts

This cavolo nero, pink grapefruit, avocado and walnut salad, with its contrasting textures and flavours, is striking to look at, and packed full of the nutrients our bodies crave. Plus it’s vegetarian, low calorie and gluten free, too.

Cavolo nero, pink grapefruit, avocado and walnut salad


2. Almonds

Make these fruity almond muffins for an energising breakfast. Banana and yogurt keep them moist, while the butter, ground almonds and oats make them filling. No added sugar means you’re getting the day off to a good start too.

Apricot, blueberry and almond breakfast muffins


3. Matcha

Add a hit of antioxidants to your next cake creation with this beautiful green tea inspired stunner using layers of crêpes and custard cream and dust with some matcha powder to finish

Matcha Mille Crepe Cake Recipe (Plus How To Video)


4. Oats

This berry and nut butter porridge is packed with nuts, fruit and oats – perfect for a nourishing post-workout breakfast or snack.

Berry Porridge Recipe with Nut Butter


5. Salmon

Make this healthy salmon pasta by Nadine Brown if you’re looking for a comforting, creamy seafood dinner that’s also high in protein and omega-3 fatty acids.

Two bowls of salmon and pea pasta with lemon zest on the side


6. Eggs

It doesn’t get quicker than this healthy egg fried rice when you need something filling, fast. We’ve ramped it up with the addition of sweet, juicy crab.

A white plate topped with fried rice, green peas and wedges of lime


7. Chia seeds

Try this kiwi, kale and chia parfait smoothie is a healthy way to pack fruit, veg and nuts into your diet. This showstopping smoothie can double up for dessert or breakfast.

Kale Smoothie Recipe With Kiwi and Chia


8. Garlic

Try this pak choi recipe for one of the best ways to serve baby pak choi – lightly boiled and drizzled with soy sauce and homemade garlic oil.

A white bowl of pak choi


9. Lentils

A vibrant, low-calorie and vegan dinner idea, made with sweet potatoes, red split lentils, coconut milk and plenty of spices, this sweet potato and lentil curry is a winner with everyone.

Sweet potato and lentil curry


10. Live yogurt

Turn your chickpeas into these lightly-spiced fritters and serve with a zesty cucumber salad for a quick, low-calorie lunch. The yogurt adds gut healthy live cultures and a creamy sauce, balancing the light spices.

Chickpea Fritters Recipe with Yogurt, Green Chilli and Cucumber Salad


11. Sourdough

Use sourdough that’s a day or two old to make the extra-crunchy croutons for this vibrant salad. Packed with crab, crunchy asparagus, carrot, fennel and sugar snap peas, it’s a bright and nutritious dish that’s easy to make.

Crab and Asparagus Salad Recipe


12. Butter

Butter is rich in butyric acid, a short chain fatty acid that has been found to have many gut supportive benefits. Add butter to your diet easily with this corn on the cob with an umami miso and zingy lime butter.

A plate topped with corn on the cob, drizzled with butter, with chunks of lime dotted around the plate


13. Olive oil

Pesto is pasta’s best friend and a simply way to include olive oil in your meals. Combine with fresh basil, pine nuts, olive oil and parmesan.

Easy Classic Pesto Recipe


14. Dark chocolate

Dark chocolate and coffee are the keys to this deeply savoury, spicy mole sauce – perfect with marinated roast chicken, rice and lime wedges

Roast whole chicken on a tray with rice and lime wedges on the side


15. Flaxseeds

Nutty with rye kernels, flax, sunflower and sesame seeds, this Nordic loaf is fantastic served with salads or spread with salted butter.

A person wearing an apron slicing a loaf of seeded bread


Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being in a way that enhances, rather than limits, our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.

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