Originally aired on May 15, 2015
Superfood Swaps

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Superfood Swaps

“Women’s Health” magazine’s Deputy Editor Sascha de Gersdorff shares delicious and nutritious superfood swaps!

Simple Kaniwa Salad

Kaniwa

Kaniwa is an ancient red grain from South America that is gluten-free and vegan-friendly. It is loaded with amino acids, iron, protein, fiber and cancer-fighting flavonoids. “This is the sweeter, smaller, nuttier cousin to quinoa,” Sascha says.

Ingredients:

  • 1 cup kaniwa
  • 2 cups water
  • ¼ cup fresh lemon juice
  • 1 teaspoon sea salt (optional)
  • 1 large tomato, diced
  • 6-8 fresh basil leaves, chopped
  • ½ bunch green onions, chopped
  • ¾ cup crumbled feta cheese
  • Salt and pepper to taste (optional)

Instructions:

  • In medium-sized saucepan, combine kaniwa, water and sea salt and bring to a boil.
  • Reduce heat and simmer for 15-20 minutes (or until the water is absorbed and the seeds are tender).
  • Remove kaniwa from heat and set aside to cool.
  • Combine tomato, basil leaves, green onions, feta cheese and lemon juice in a mixing bowl.
  • Add cooled kaniwa and mix thoroughly.
  • Add salt and pepper to taste, if desired.

Makes 4-6 servings.

 

Oven-Baked Barramundi with Mango Salsa

Barramundi

Fans of sea bass will love this low-calorie, white-fleshed fish. “Barramundi has zero mercury, which sea bass has in abundance,” Sascha says. “It has that nice, mild, meaty taste to it [and] lots of omega-3, heart-healthy fatty acids.”

Ingredients:

  • 1 pound barramundi (cleaned and scaled)
  • 1 mango, peeled, pitted and finely chopped
  • 1 avocado, peeled, pitted and diced
  • 1 red chili pepper, deseeded and finely chopped
  • 1 teaspoon coriander
  • ¼ cup orange juice
  • 1-2 tablespoons extra virgin olive oil

Instructions:

  • Preheat oven to 450°F
  • Place fish fillets in a shallow glass or ceramic baking dish.
  • Lightly drizzle fish with extra virgin olive oil.
  • Sprinkle a dash of sea salt and black pepper on fish (optional).
  • Bake fish, uncovered, for 15-20 minutes (or until the thickest part of the fish flakes easily with a fork).
  • Add mango, avocado, red chili, coriander and orange juice in a small bowl and mix thoroughly.
  • Transfer fish to plates and spoon salsa on top.
  • Serve immediately.

Makes 2-3 servings.

 

"Zoodles" with Marinara

Zoodles

Zucchini noodles are a nutritious alternative to traditional pasta. Rich in vitamins A and C, zucchini is also packed with potassium, which can help control blood pressure to reduce the risk of heart disease and stroke.

“Zucchini noodles have 90 percent fewer calories than whole wheat noodles,” Sascha adds.

Ingredients:

  • 6 zucchini
  • 1 jar marinara sauce
  • Dash sea salt (optional)
  • Freshly ground black pepper (optional)

Instructions:

  • In a medium-sized sauce pan, cook marinara over low heat until desired temperature is reached.
  • Make zucchini into “noodles” using a julienne peeler or a spiral vegetable slicer.
  • Transfer zucchini noodles onto plates and top with marinara.
  • Add salt and pepper to taste, if desired.
  • Serve immediately.

Makes 4 servings.

 

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