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Simple Superfood Formulas2019-02-04T22:09:25+00:00

Simple Superfood Formulas

The Simple Superfood Formula Pantry:

Veggies Superfood Add Ins Other
  • Artichoke Hearts
  • Asparagus
  • Bamboo Shoots
  • Beets
  • Broccoli
  • Brussels Sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplant
  • Kale
  • Leafy Greens – Romaine lettuce, Arugula, Endive, Radicchio, Spinach, Kale, Butterhead lettuce, Bibb lettuce
  • Mushrooms
  • Olives
  • Onions
  • Radish
  • Red Cabbage
  • Scallions
  • Snow Peas
  • Squash – Acorn, Butternut, Zucchini
  • String Beans
  • Sweet Peppers
  • Sweet Potatoes
  • Tomatoes
  • Water Chestnuts
  • Citrus Peel
  • Unsweetened Coconut Flakes
  • Nuts – Almonds, Walnuts, Pecans, Macadamia nuts, Pistachio, Cashew
  • Seeds – Chia seed, Flax seed, Pumpkin seeds, Sesame seeds, Sunflower seeds
  • Nut Butter – Almond, Cashew, Peanut, Pecan
  • Sprouts – alfalfa, bean, broccoli, lentil, radish
  • Cocao Nibs
  • Herbs & Spices – Allspice, Basil, Cardamom, Cayenne, Chives, Cilantro, Cinnamon, Cloves, Cumin, Garlic, Ginger, Mint, Nutmeg, Oregano, Paprika, Parsley, Rosemary, Sage, Thyme, Turmeric
  • Ground Flax
  • Cocoa Powder
  • Green or Matcha Tea
  • Milk – Grass-fed dairy, Almond, Hemp, Coconut, Macadamia nut, Cashew
  • Vanilla
  • Stevia or Monk Fruit
  • Dates
  • Guacamole
  • Hummus
  • Tahini
  • Pesto
  • Marinara
  • Salad Dressing
  • Balsamic Vinegar
  • Apple Cider Vinegar
  • Coconut Flour
  • Protein Powder
  • Fresh Fruit/Veggie Juice
  • Teriyaki, Kung Pao, Coconut Aminos or Thai Stir Fry Sauce
  • Chicken, Beef or Vegetable Stock

Simple Superfood Formulas is a simple-to-follow framework to help you create your own recipes by filling in the provided formulas with recommended ingredients and your own flare. Using our 10 food formulas, you can create an endless number of simple, nutritious, tasty meals and snacks using whole food ingredients.

The 10 food formulas each call for superfood ingredients. Superfoods, a.k.a. functional foods, are foods or ingredients that do more for the body than provide nutrients (carbs, fats, protein, vitamins and minerals). Superfoods possess bioactive compounds or components that influence health in extraordinary ways. One example of a bioactive compound is an antioxidant which removes harmful cell damaging free radicals. Some bioactives also have the extraordinary power to change the way your genes are expressed. There is no official list of superfoods, but most fruits and vegetables contain bioactive components that influence health in amazing ways. All of the formulas in Simple SuperFood Formulas contain fruits and/or vegetables, but the cream of the crop have been reserved for the Superfood list.

If you choose a good variety of ingredients from each column of the Simple Superfood Formula Pantry List that you enjoy and have them on hand at all times, you should be able to go to your pantry and pull out what you need at any given time to create a meal or snack from any of the 10 Simple Superfood Formulas without doing much meal planning or spending more than 20 to 30 minutes total on meal prep and cooking time.

Tips:

  • The below formulas should be used as a general guide as it will change according to your customization
  • Eyeball ingredient amounts or use measuring utensils. These visuals might help: one cup is about the size of a baseball, and three ounces of meat is about the size of a deck of cards or the palm of your hand
  • When trying to reach 20-30 grams of protein, remember that every little bit adds up. Three ounces of meat is 20-30 grams of protein, but you can also reach this amount by pairing nuts, seeds, legumes(chickpeas, lentils, black beans, etc.) milk and more. Read the nutrition facts label to see how many grams of protein are in each serving of the ingredients you are using and add it up
  • See Tips for Cleaner Nutrition to learn more about choosing whole food ingredients

Superfood Overnight Oats

The formula: ½ cup rolled oats + ½ cup liquid + unlimited superfood add-ins = 1 serving

The method: Combine ingredients in the p.m. and refrigerate overnight. In the a.m., top your oats with extra superfood ingredients that you have on hand and hit the road running. Travels well in glass mason jars and the 12-ounce Cruiser Tumbler.

Notes:

  • Optional: add 1 scoop of your favorite protein powder.
  • Liquid ideas: milk, almond milk, hemp milk, coconut milk, macadamia nut milk or water.
  • Superfood add-in suggestions: citrus peel, nuts, nut butter, cocao nibs, seeds, berries, mint, vanilla and spices such as allspice, cinnamon, cloves, nutmeg, cardamom and ginger.
  • If you need a little sweet, consider dried fruit, stevia or monk fruit sweetener.
  • Pair with a good protein source for a well-rounded meal or include plenty of foods containing protein like seeds and nuts.

Superfood Sandwiches & Wraps

The formula: 1 shell + 20-30 grams of protein + ¼ cup veggies + unlimited superfood add-ins = 1 serving

The method: Layer ingredients on/in shell and enjoy!

Notes:

  • Optional: add in spreads like fresh guacamole, hummus, pesto or marinara.
  • Shell ideas: 2 slices of organic bread, 1 pita, 1 tortilla, 1 large leaf of lettuce, 2 long slices of zucchini or eggplant.
  • Protein ideas: 3 oz sliced roast chicken or turkey breast, meatballs, chickpeas or black beans.
  • Veggie ideas: roasted peppers, mushrooms, shredded carrots, olives, grilled onions and/or tomatoes.
  • Superfood add-in ideas: nuts, seeds, shredded beets, radish, kale, sprouts and fresh or dried herbs like basil, oregano, parsley, rosemary, sage and thyme.

Superfood Salads

The formula: 1-1/2 cup leafy greens + ½ cup veggies + 20-30 grams protein + 3 TBS dressing + unlimited superfood add-ins = 1 serving

The method: Layer leafy greens, chopped veggies and protein and superfood ingredients. Top with dressing. Consider making a Superfood Salad in a Jar for easy portability. Layer a three-cup capacity canning jar (from bottom up) with dressing, protein, heavy veggies, leafy greens and superfood add-ins.

Notes:

  • Leafy green ideas: Romaine lettuce, arugula, endive, radicchio, spinach, kale, butterhead lettuce and Bibb lettuce.
  • Veggie ideas: shredded carrots, olives, sliced brussels sprouts, broccoli, cauliflower, sliced sweet peppers and cucumbers.
  • Protein ideas: cooked chicken breast, black beans, chickpeas, nuts and seeds.
  • Dressing ideas: look for organic dressing with few ingredients or make your own: 1-part acid + 3 parts oil + flavor + S & P. For acid, use citrus juice (lemon, lime, orange, grapefruit) or vinegar (balsamic vinegar or apple cider vinegar). For oil, consider olive, avocado or macadamia nut oil. Ginger, basil, oregano, garlic, rosemary, thyme and sage are good flavor add-ins.
  • Superfood add-in ideas: shredded cabbage, berries, radish, shredded beets, sprouts, nuts, seeds and fresh or dried herbs like basil, chives, cilantro, oregano, parsley, rosemary and thyme.
  • For a complete meal, pair with a carb like toast, crackers, rice, or add cooked quinoa or high carb veggies like sweet potatoes to your salad.

Superfood Nourish Bowls

The formula: 1 cup leafy greens + 1 cup fruits & veggies + 20-30 grams protein + ½ cup carb + unlimited superfood add-ins = 1 serving

The method: Arrange prepared ingredients in sections in your bowl. Consider making a Superfood Nourish Bowl in a Jar, layering dressing, carb, protein, fruits and veggies, leafy greens and superfood add-ins.

Notes:

  • Optional dressings: hummus, tahini, pesto and salad dressing.
  • Leafy green ideas: Romaine lettuce, arugula, endive, radicchio, spinach, kale, butterhead lettuce, Bibb lettuce.
  • Fruit & veggie ideas: avocado, olives, broccoli, cauliflower, tomatoes, cucumber, sweet pepper, carrots, asparagus, zucchini, shredded cabbage, apple and citrus.
  • Protein ideas: raw or roasted chickpeas, black beans, kidney beans, lentils, baked chicken breast, shrimp and baked fish.
  • Carb ideas: sweet potatoes, quinoa and rice.
  • Superfood add-ins: sprouts, nuts, seeds, shredded beets or radish and fresh or dried herbs such as basil, chives, cilantro, oregano, parsley, rosemary, sage and thyme.

Superfood Snack Mix

The formula: 1 cup nuts & seeds + ½ cup dried fruit + ½ tsp spices = 2 servings

The method: mix ingredients in a reusable container that travels well and enjoy!

Notes:

  • Nut & seed ideas: pumpkin seeds, sunflower seeds, chia seed, flax seed, sesame seed, almonds, walnuts, pecans, macadamia nuts and pistachios.
  • Dried fruit ideas: cranberry, cherry, blueberry and mulberry.
  • Spice ideas: allspice, cinnamon, cloves, nutmeg, ginger, cayenne, cumin, paprika and garlic.
  • More ideas: cocao nibs and unsweetened coconut flakes.

Super Food Energy Balls

The formula: ½ cup nut butter + ¼ cup dry ingredients + unlimited superfood add-ins = 2 servings

The method: Mix all ingredients and form into bite size balls (about 1 TBS each). Roll in ground nuts, coconut flakes, cocoa powder, oats or chia seeds to make the balls less messy and more portable.

Notes:

  • Nut butter ideas: almond butter, cashew butter, peanut butter and pecan butter.
  • Ideas for dry ingredients: coconut flour, protein powder, ground flax, shredded coconut, oats and cocoa powder.
  • Superfood add-ins: cocao nibs, dried berries, nuts, seeds and spices like cinnamon, cloves, nutmeg and cardamom.
  • If you need to add a touch of sweet: stevia, monk fruit or dates.

Superfood Smoothies

The formula: 6 oz liquid + 20-30 grams protein powder + 12 oz ice + unlimited superfood add-ins = 20 oz shake

The method: In a blender, layer liquid, protein powder, superfood add-ins and ice. Blend until smooth, pour into serving glass and top with extra superfood add-ins. Travels great in a 20-ounce cruiser tumbler with a stainless-steel straw.

Notes:

  • Liquid ideas: milk, water, coconut milk, coconut water, almond milk, hemp milk and fresh fruit and/or veggie juice.
  • Superfood add-in ideas: nut butter, spinach, kale, avocado, berries, banana, cocoa powder, green tea or matcha tea, coconut flakes, flax seeds, chia seeds and spices like cinnamon, cloves, cardamom, turmeric, ginger and allspice.
  • Try frozen berries, mango, pineapple or bananas in place of ice.
  • For a 12-ounce shake, combine 4 oz liquid, 1 scoop of protein powder, 8 oz ice and unlimited superfood ingredients. Travels nice in a 12-ounce cruiser tumbler and stainless-steel straw.

Superfood Stir-Fry

The formula: 2 TBS oil + 40-60 g protein + 3 cup veggies + 2 TBS sauce + unlimited superfood add-ins = 2 servings

The method: Heat oil in a sauté pan or wok over medium-high heat. Add aromatics like garlic and onion and cook for 2-3 minutes or until soft. If starting with raw meat, add meat and cook until almost done. Add veggies and cook until veggies are fork tender. If using cooked meat, add meat and veggies and cook until veggies are fork tender, about five minutes. Turn off heat and toss with sauce, then top with superfood add-ins and enjoy.

Notes:

  • Serve with a side of brown rice or quinoa.
  • Protein ideas: chicken or shrimp.
  • Veggie ideas: snow peas, carrots, water chestnuts, pineapple, broccoli, red onion, mushrooms, bamboo shoots, bell peppers and scallions.
  • Sauce ideas: teriyaki, kung pao and coconut aminos.
  • Super food add-in ideas: almonds, cashew, black sesame seeds, ginger and pumpkin seeds.

Superfood Sheet Pan Meals

The formula: 40-60 grams protein + 2 cup veggies + 2 TBS fat + unlimited superfood add-ins = 2 serving

The method: Preheat oven to 375 degrees Fahrenheit. Grease baking sheet or baking dish with oil. In a single layer, arrange protein, veggies and superfood ingredients. Drizzle with fat and season with salt, pepper, herbs and spices. Bake for approximately 20 minutes or until protein is cooked through and veggies are fork tender.

Notes:

  • Protein ideas: chicken, fish, shrimp and legume-type beans.
  • Veggie ideas: artichoke hearts, eggplants, zucchini, broccoli, brussels sprouts, tomatoes, onions, asparagus, string beans and peppers.
  • Superfood add-ins: radish, beets, nuts, kale and fresh or dried herbs and spices like basil, oregano, bay leaves, cumin, turmeric, rosemary and thyme.
  • Tips: plan to add a carb-rich vegetable like chickpeas, sweet potatoes, acorn squash or butternut squash for a well-rounded meal, or serve with a side of rice, quinoa, lentils, black beans or kidney beans.

Superfood Soups

The formula: 2 TBS fat + 2-1/2 cups liquid + 40-60 grams protein + 2 cup veggies + unlimited superfood add-ins = 2 servings

The method: Chop all ingredients to the same size. Heat fat over medium heat in pan. Add aromatics like onion and garlic and sauté until fragrant, about two minutes. Add meat and cook through, then add veggies and cook until fork tender (the smaller the veggies, the shorter the cook time), about 5-10 minutes. Add in liquid and spices and bring to a boil. Turn heat down and continue to simmer for an additional 5-10 minutes. Puree for creamy soup. Top with extra superfood ingredients and enjoy! Travels well in a 20-ounce cruiser tumbler.

Notes:

  • Liquid ideas: chicken stock, beef stock, bone broth, vegetable stock, milk and coconut milk.
  • Protein ideas: chicken, turkey, beef, shrimp, fish, lentils and legume-type beans.
  • Veggie ideas: carrots, onions, celery, zucchini, sweet potatoes, peppers, spinach, green beans, asparagus, squash, broccoli and mushrooms.
  • Superfood add-ins: kale, pumpkin seeds and fresh or dried herbs and spices like basil, oregano, bay leaves, cumin, garlic powder, rosemary, thyme and turmeric.
  • For a well-rounded meal, add a few carb foods like rice, legumes and potatoes to the soup or serve with a side of toast or crackers.
Protein Carbs Fruit Fat
  • Black Beans
  • Chicken Breast
  • Chickpeas
  • Fish
  • Kidney Beans
  • Lentils
  • Meatballs (or ground meat)
  • Shrimp
  • Turkey Breast
  • Bread
  • Oats
  • Pita
  • Quinoa
  • Rice
  • Tortilla
  • Apple
  • Banana
  • Berries – fresh, frozen and dried – cranberry, cherry, blueberry, mulberry, blackberry, raspberry
  • Mango
  • Pineapple
  • Avocado Oil
  • Ghee
  • Macadamia Nut Oil
  • Olive Oil