If you’ve been reading KS this week, you’ve surely become excited at the fact that simple, everyday foods like garlic, cinnamon, broccoli, and oatmeal have incredible health benefits and give us some bit of protection against a bunch of nasty diseases.  If you missed the grand old Super Foods breakdown, read up here:

1. Super Foods:  Nutrients and How They Help
2. Super Foods:  Preventing Disease, part one
3. Super Foods:  Preventing Disease, part two

Remember that Super Foods are given that title because they belong in more than one category.  When you choose these foods on your plate, you’re getting a two-for-one deal (or three- or four- or more-for-one deal) on the ways it will help you stay healthy.  See my original thoughts on the subject here:  Two Paradigms of Healthy Eating.

This week I, for one, am looking forward to a cache of healthy recipes to add to my menu planning.  Super Foods recipes must include at least two of the super foods (honorable mentions count too) or have one as the central focus. It would be great if you listed the super foods (and even the cost) below the recipe, as I’ll demonstrate with mine.

Super Foods Master List

Ask not what you can take out of your food, but what your food can put into you.

Here’s the list of Super Foods that will put a whole lot of goodness into you, in order of appearance at KS, not of importance:

1. beans and legumes, especially lentils and chickpeas
2. yogurt
3. eggs
4. tomatoes
5. broccoli (and other dark greens like kale, brussel sprouts)
6. garlic
7. onions
8. red and orange peppers, hot peppers
9. oranges (and other citrus)
10. berries  (Super Fruits)
11. olive oil
12. pumpkin and sweet potato
    
13. carrots
14. sunflower seeds
15. oats
16. wild salmon
17. walnuts and almonds (and other nuts and seeds)
18. turkey
    
19. green or black tea
20. spinach

Honorable Mentions

1. cauliflower and cabbage
2. homemade bone broth
3. cantaloupe
4. red grapes
5. watermelon
6. kiwi fruit
7. apples
8. avocado
   
9. natural peanut butter
10. whole grains
11. flax
12. brazil nuts
13. cranberry juice
14. pomegranate
15. artichokes
16. tofu (fermented)
17. cinnamon
18. dark chocolate
19. honey

Katie’s Simple Cabbage Soup with Secret Super Food

This soup recipe was originally published here, if you’re interested in the story of the secret super food.  It’s the perfect recipe for right-now in-season produce, rather unique, and so frugal you could rent a movie for after dinner!

Serves: 8-10?  HUGE batch of soup!

Ingredients:

Olive oil and butter ($0.30)
1 large onion, coarsely chopped ($0.25)
3-5 stalks celery, sliced ($0.25)
3 carrots, sliced ($0.30)
4 cloves garlic, chopped ($0.10)
1-2 cans great northern beans (or 2-3 cups cooked if using dry) ($0.50-1.50)
½ head cabbage, thinly sliced ($0.50-1.50 – varies greatly by time of year)
6 cups chicken stock (free if homemade or $2-4.00)
1-2 cups pumpkin ($0.40-1.00)
1 tsp salt
½ tsp pepper
1+ tsp cumin
optional:  8 oz. can tomato sauce ($0.50)

Instructions:

Melt ~1Tbs butter and 2Tbs olive oil. Add the onion, celery, carrots, garlic, and beans in order as you chop them.  By the time you add the beans, the onions should be soft.  Add salt, pepper, cumin and stir.  Add cabbage and cover 5 minutes or so to wilt.  Add broth, pumpkin (frozen is fine) and optional tomato sauce.  Bring to a boil and reduce to high simmer.  Cover and cook 15-30 minutes until carrots and cabbage are tender.

Super foods: 8 (or 9 with tomato sauce)  That is a ridiculous number of super foods!  I’m proud of my recipe – can you cram any more nutrients in there? Husband would say “add meat” of course…

Cost:  $2.60-$5.70, up close to $10 if you use fancy chicken stock
I like how this underscores the frugality of doing things yourself and shopping the sales and seasons.  Dry beans and homemade chicken stock
make a massive difference in price here, and buying pumpkin and cabbage in early fall really cut down the total cost as well.  Under $3 to feed 10 people?  Seriously.  That’s awesome.

Super Foods Recipes Galore

Time to share your super healthy super food recipes!

If you’re reading this in an email or reader, be sure to click over to the actual website.  That’s the only way you can benefit from ALL the great recipes from other bloggers (even though some will show up in your email).

If you’re not a blogger, but you have a great recipe, feel free to share it in the comments section. Thank you in advance for contributing to what I hope will be a great resource for all of us!

Guidelines for Participating

• Link up with healthy recipes only – no trans fats allowed, for example.
• You may click on and save the image above to display in your post (but you’re certainly not required to).
• Feel free to link up old posts – who am I to exclude the best super food recipe in the world just because you posted it last year?
• If you have an old post to share, the carnival can be an easy “new” post for the day – just write a post linking to the carnival and to your old post, and you have “something new” to say that day.  See how I did this with my homemade chicken stock for two new carnivals here.  (I don’t expect this; it’s just an added bonus option.)
• You’re welcome to share more than one post!
• Do link back to the carnival so your readers can benefit from the wealth of recipes.  Here is an easy-to-cut-and-paste line for you if you’d like to use it:
• Visit Kitchen Stewardship for more Super Foods Recipes as part of the October Fest Carnival of Super Foods. Next week’s theme:  “Un-Processed foods”.
• If you want to prove how frugal your recipe is, cost out the ingredients.  People love that! 
• Take the time to click on other recipes, leave comments, Stumble/Digg/Tweet about the carnival.  More traffic for the carnival is more traffic for you!
• Upcoming themes for your recipes - put ‘em in your calendar:
  • October 22:  Un-processed Foods (make at home what most people buy in the store)
  • October 29:  Healthy Fats

Link Your Super Foods Recipes HERE!

Enter your recipe and link(s) in the form below (see example).  My husband created this very cool plug-in so you can leave an anecdotal description of your recipe to tempt folks to click over to you.  *Thanks, honey!*  Your name @ website will link to your mainpage, and the title of your recipe links to the permalink for that recipe.  NOTE: If you refresh the page to see new entries, DON’T click “resend” for your information or your recipe will show up twice.  Thanks!

If you make a mistake, just do it again correctly and I can delete the incorrect version.  By the way, I can also blow away any links to recipes that don’t fit the theme or don’t fit the mission of Kitchen Stewardship (i.e., nutritious).

Thanks so much for participating!

By the way, while you’re here, try your chances at the Nina Planck Real Food books giveaway! An extra entry to those who link up super foods recipes or leave one in the comments!

Be sure to catch all of October Fest!  Sign up for an email subscription or grab my reader feed.

If you missed the last Monday Mission, click here.

Kitchen Stewardship is dedicated to balancing God’s gifts of time, health, earth and money.  If you feel called to such a mission, read more at Mission, Method, and Mary and Martha Moments.

LINKY IS CLOSED.  PLEASE LEAVE YOUR RECIPE IN THE COMMENTS.

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I’m happy to share recipes also at:

• Grocery Cart Challenge Recipe Swap
• Friday Feasts at MomTrends
• Foodie Friday at Designs by Gollum