October Fest Carnival of Super Foods: SUPER FOODS Fest

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October Fest CarnivalIf 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

cabbage, bean and pumpkin soupThis 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!


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)


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!



Katie @ Kitchen Stewardship My carnival post You can write a brief (250 chars) synopsis here to tempt readers to visit your post!

Katie @ Kitchen Stewardship Easy One-Bowl Pumpkin Muffins The most moist muffins you'll ever eat, one-bowl mix-it-up ease, plus healthy upgrades for part or 100% whole wheat, and even getting rid of the white sugar.

Kara @ Home With Purpose Chicken and Bow Tie Pasta: A Family Favorite Simple to make, delicious, and full of broccoli, whole grain, and chicken broth!

Melodie @ Breastfeeding Moms Unite! Super Foods Recipe Round-Up Secret Savory Oatmeal, Winter Squash Soup, Roasted Red Pepper and Tomato Soup, Vegetarian Hash from Leftovers and Quinoa, Soaked Mung Beans, Wilted Greens with Cherry Tomatoes

Alison @ Under the Big Oak Tree Pasta with Sauteed Chicken and Vegetables Very flavorful pasta dish using garlic and oil, chicken and veggies.

Michelle @ Health Food Lover Healthier and Tastier Homemade Nachos! These are not your ordinary Nachos! They are made with real foods! And they have 5 superfoods from KitchenStews list! Hope you like it! Michelle.

Mom2my9 @ 11th Heaven Tomato Salad w/basil garlic vinegarette Use garden fresh tomatoes if you have this. This is to die for!

SnoWhite @ Finding Joy in My Kitchen 28 Super Food Recipes Stop by for a list of breakfast, lunch, dinner and dessert recipes made with lots of super foods! Each recipes comes complete with a Super Food Count.

Phoebe @ Cents to Get Debt Free Cabbage Rolls Simple, yet flavorful dish that contains 2 Superfoods and 1 Honorable Mention.

Melissa @ Frugal Creativity Pasta with Broccoli, Olive Oil, and Garlic This quick, easy dish includes at least three Super Foods and is easily adaptable to your family's taste.

Alaina @ Three Ladies and a Dad Adding spinach to all foods! A great way to add spinach to everyday foods...without any taste from it whatsoever!

Jenna @ Newlyweds Pumpkin Pancakes with Pears A wonderful pumpkin flavor, light and fluffy and topped with pears.

Sarah's Musings Super Foods Round Up A round up of 14 recipes featuring SuperFoods from my archives, specifically featuring kale, cranberries, coconut and eggs, to name a few! From breakfast baked goods to baby food, soups to pizza, I've got you covered! Come visit!

Titus 2 Homemaker Salmon Patties & Maple Apple Crisp

Rachel @A Southern Fairytale Southwestern Pot Roast Onions, Garlic, Chipotles, Anaheim Peppers and tomatoes all sauteed, simmered and slow cooked with a roast to make a delicious, super foods packed meal.

DarcyLee @ In This Season Super Foods Recipes A Spanish Yogurt Sauce, A Chickpea Salad, Black Bean Chili with Red Onion Salsa, Roasted Veggies, and Salmon Patties , some of our favorites!

UseGlassInstead@SipTheWorld Pumpkin Smoothie This is a raw version of a Fresh pumpkin Smoothie.

Cara @ Health Home and Happiness Easy crockpot refried beans We make a batch of refried beans in the crock pot about once a week. As well as stretching our food dollars, they can be used in a lot of 'guest friendly' healthy cooking. Most people who otherwise aren't a fan of *real food* love *real* Mexican fo

Sabrina@Who He Call Me to Be Lentil Stew A hearty stew that is packed full of superfoods, and is oh so yummy!

Cook with Sara Garlicky Shrimp and Spinach pizza Garlic in the crust, in the sauce and spinach sauteed with garlic! No vampires in your house after you make and eat this pizza!

Titus 2 Homemaker long list of super food-containing recipes Here I've listed (and linked) a number of my online recipes, along with a list of which super foods are in each one. See how easy it is to incorporate super foods!

Kari @ Eating Simply Savory-Dusted Whole Roasted Carrots with Onion Superfoods carrots, onions, olive oil and garlic make an appearance in my herb-dusted carrot recipe. As an added bonus, this recipe is inexpensive and looks cool on the plate!

Shelley @ MAHM Super Foods Featuring two of my favorites: turkey in a broth, and oats in my best-ever soaked granola recipe. The granola also includes seeds and nuts, honey and dried fruits. Both are super frugal and super yummy!

Jen@A Heavenly Perspective Pizza Used alot of Super Foods without even realizing it!

Jen@A Heavenly Perspective Baked Oatmeal a yummy and easy breakfast - make the night before!

Kari @ Eating Simply Spinach Salad in a Glass This super delicious green smoothie incorporates yogurt, spinach, strawberries and orange juice for a quick nutrition-packed breakfast or snack.

Stephanie Bean Stew and Cornbread A hearty, healthy and inexpensive meal perfect for a cool Fall day!

Sonja @ Granola Girl At Heart Lasagna Rolls So pretty and uses 8-9 super foods

Paula @ The Chicken Coop Cauliflower Pizza Crust Tutorial on how to make a cauliflower pizza crust. So delicious, your kids will never know it's good for them!

Roger @ California Olive Ranch Pan Con Chocolate A rich chocolate ganache made from extra virgin olive oil and dark chocolate - served atop a slice of grilled rustic bread.

Christy @ FrugalCrunchyChristy Mashed Cauliflower A delicious gluten free, milk free (allergies!) , low carb recipe for mashed cauliflower that received great reviews from my uberpicky kids!

Stacy @ Recipes for Moms Berry Smoothie A refreshing banana/berry smoothie with yogurt and orange juice.

Stacy @ Recipes for Moms Apple-Onion Pork Chops Apples & onions go perfectly with \"the other white meat\" and keep them moist.

Andrea @ Elliott Academy of Excellence White and Green Chili This is a delicious and nutrition-packed version of basic white bean chili with up to 7 super foods.

Amy @ Simply Sugar & Gluten-Free Chunky Banana Flax Muffins Packed with walnuts and flax, these muffins taste delicious and you feel good when you eat them.

Christy @ FrugalCrunchyChristy Mashed Cauliflower A delicious gluten free, milk free (allergies!) , low carb recipe for mashed cauliflower that received great reviews from my uberpicky kids!

Kristia@Family Balance Sheet Cranberry Walnut Acorn Squash Bowls Acorn squash is a close cousin of pumpkin, a super food. Recipe also includes walnuts and cinnamon, both honorable mentions.

Nicole @ Momtrends Roasted Parsnips A wonderful alternative to potatoes. Parsnips make a perfect side dish.

Mrs. Not the Jet Set @ Not the Jet Set Granola This healthy granola recipe is one of the few ways I can get my picky eaters to get their healthy super foods in.

Patricia @ ButterYum Homemade Chicken Stock How to make homemade chicken stock for just pennies

Greta @ Greta and Her Guys Chicken with Gingered Rice This tasty recipe includes two super foods and one honorable mention! Add a sweeter flavor to brown rice with ginger and orange marmalade.

Candi @ Family Stamping & FOOD Carrot & Raisin Whole Wheat Muffins Yummy moist muffins - oh, and they're pretty healthy too!

Kristen @ Blossom Creamy Crockpot Beef Casserole Hearty and warming, this dish takes less than half an hour to prepare and uses up items on hand.

I’m happy to share recipes also at:

Ann Kroeker’s Food on Frida

Ann Kroeker’s Food on Fridaysys

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14 Bites of Conversation So Far

  1. Emily Lorenz says

    I don’t have a blog so think this is where I should put this.
    I also don’t use/write out many recipes, but figured I’d go for some guessing on measurements to add mine to the Carnival. I have really been enjoying reading all of yours! I didn’t use beans in mine, but figure a cup or so would be good and then make it eligible for all of the October Carnivals too!

    Turkey Vegetable Soup:
    1 pd ground turkey (made into sausage with Katie’s recipe)
    12-20 oz chicken broth (depending on desired amount of broth in soup :)
    1 cup beet greens (or spinach or kale)
    quart of tomatoes
    1 onion diced
    3ish cloves garlic
    3 small summer squash diced
    2 stalks of celery
    1 red bell pepper
    1 carrot
    whatever other veggies you need to use up :)
    Put together in pot or crockpot and simmer for an hour or all day until ready to eat.
    We had it with a loaf of cheese bread and called it dinner!

    Thanks again to you all!

    • Katie says

      Mmmmm, I can almost smell it cooking! You brown the ground turkey first, right? I love that you can use both parts of the beet…if only the beet part tasted better! 😉 Katie

  2. Emily Lorenz says

    Yeah, browned the turkey per your ground meat into sausage recipe. Which since you have shared, I have fallen in love with! It could be easier, tastier, or cheaper! Now if only the 1 lb turkey packages would go on sale for $1 again!
    I agree on the beets. . . I tried putting some pureed in a soup about a month ago, no one liked it, but it was hot pink so it had that going for it at least. . .maybe too much :)

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