July 13, 2024

MDG – 500

Trailblazing Healthy Quality

Miranda Malisani – Nutrition Expert

5 min read

You don’t have to wait for a superfood to become trendy to add it to your diet. These five are found in every grocery store and can be incorporated in many different ways. Get cooking! Miranda revealed her top picks on The Marilyn Denis Show today!

Watch the segment here 

Superfood: Spagetti Squash

Health Benefits:
Spaghetti squash has an excellent source of Vitamin A to support eye health
Less calories (42 for one cup) compared to actual spaghetti (200 for one cup), less carbs (10 grams per cup) compared to 40 grams per cup in spaghetti
Contains healthy fats that reduce inflammation in the body and help protect against many diseases

Spaghetti Squash Burrito Bowl

Serves 2

1 large spaghetti squash
2 tbsp extra virgin olive oil
1 can organic black beans, drained and rinsed
1/2 cup diced red and green peppers
1/2 cup organic corn kernels
1/2 cup chopped romaine lettuce
1/2 cup cilantro, chopped

Additional toppings if desired:
Hot peppers
Hot sauce
Baked organic nacho chips (to garnish)
Preheat oven to 400F
Wash and slice spaghetti squash into two
Scrape out seeds and place squash face down on a baking sheet and drizzle olive oil
Bake for 35-40 minutes (it could be more or less depending on the size of the squash)
Meanwhile, prep ingredients:
black beans, dice red and green peppers, organic corn kernels, chop romaine lettuce and cilantro
Once spaghetti squash is cooked, run fork through the flesh of the squash to create a spaghetti like effect
Split ingredients into two and layer on top of your spaghetti squash bowls.

Superfood: Parsnip

Health Benefits
Parsnips have many essential vitamins and minerals that help to keep your immune system balanced.
They contain an excellent amount of potassium to help keep the cardiovascular system healthy.
They are a good source of soluble fibre which can help with weight loss and reduce hunger throughout the day.

Parsnip Dip
3 medium cooked parsnips, peeled and cut into large chunks
2 tbsp extra virgin olive oil
1-2 tbsp water
1 garlic clove
juice of 1 lemon
a dash of sea salt and pepper
olives to garnish (optional)
Throw all ingredients in a blender and puree until smooth
Serve with a crudite platter or healthy crackers

Superfood: Beets

Health Benefits
Beets have a nutrient called betaine, which can help boost your mood and fight overall inflammation.
They also have pigments that help to detoxify the liver, and natural occurring nitrates that dilate blood vessels which can help you workout longer and perform better during exercise.

Healthy “Red Velvet” Chocolate Cupcakes

(gluten-free, vegan)

Makes 8 regular cupcakes

1 cup millet flour
1/2 cup cacao powder
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp sea salt
3/4 cup beet puree (3 medium beets roasted with 1/4 cup water to blend)
3/4 cup unsweetened coconut milk
1 tsp apple cider vinegar
3/4 cup coconut sugar
1/4 cup melted coconut oil

Steam beets for 20 minutes or until tender
Cool to room temperature (place in the fridge for 30 mins)
Once cooled puree beets in a blender (add a bit of water to blend) or shred if you don’t have a blender. Measure out 3/4 cup and set aside.
Line a muffin pan with paper liners.
Whisk together the coconut milk and vinegar in a large bowl, and set aside for a few minutes (it will curdle and this is normal)
Add the beet puree and coconut oil to the milk and vinegar mixture
In a separate bowl add the flour, cocoa powder, coconut sugar, baking soda, baking powder, and salt
Add the wet ingredients to the dry ingredients and whisk to combine
Pour batter into liners, filling 3/4 of the way full.
Bake 22 to 25 minutes (regular) or 12-15 minis (minis), or until a toothpick inserted into the centre comes out clean.

3 Ingredient Coconut Icing
(dairy-free, gluten-free)

1 14-ounce can (414 ml) full fat organic fair trade coconut milk
2 tbsp raw honey (look for thick varieties)
1/2 tsp vanilla extract
Chill your coconut milk in the refrigerator overnight, be sure not to shake the to ensure the cream and liquid and separated.
The next day, chill a medium mixing bowl and the mixers from your hand-mixer for 10-15 minutes before whipping.
Remove the coconut milk from the fridge, again do not tip or shake the can. Scrape the top, hardened cream and leave the liquid behind (use for another recipe)
Place hardened cream, honey and vanilla in your chilled mixing bowl. Beat for 30 seconds with a mixer until creamy.
Stick in the fridge and top on the healthy red velvet cupcakes when they are cool.
Keeps for up to 1 week

Superfood: Buckwheat

Health Benefits
Buckwheat has all essential amino acids offering a complete protein source. One serving has 6 grams of quality plant based protein. It’s easy to digest properties and is gluten free (be sure to just get 100% buckwheat). It also offers a good source of iron. Adding buckwheat to your diet can reduce your chances of anemia and keep your blood flowing

Buckwheat “Pad Thai”

Serves 4

1 package of buckwheat noodles
1 red bell pepper, diced
1 carrot, peeled and shredded (box shredder)
1 handful fresh cilantro, chopped
2 green onions, chopped
1 tbsp sesame oil
1/4 cup apple cider vinegar
2 tbsp gluten-free Tamari
2 tbsp organic peanut butter (can use any nut butter)

Cook noodles as per the package instructions
Prepare pepper, carrot, cilantro and onions and set aside
Mix sauce ingredients together. If peanut butter is too firm, melt to combine.
Combine all ingredients and serve while hot
Superfood: Lime

Lime Health Benefits
Limes have bacteria fighting abilities. They can even help to decrease the strength of a cold and flu virus.
They also have compounds and acids that help to aid in digestion, and just the smell of a lime can increase saliva, which helps in the digestive process. Limes are also high in vitamin C which can help to give your skin a natural glow from the inside out

Vegan Lime Pudding

Serves 3

2 limes, juiced
1 medium ripe avocado, peeled and pitted
1 small ripe banana
1 tbsp chia seeds
1 tablespoons pure maple syrup
Put all the ingredients in a blender and puree.
Put in 3 small mason jars and store in the fridge to chill. Serve on the same day as it will turn slightly brown (avocado)

Leave a Reply