Nachricht » Recipes
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5 Easy Superfood Recipes You Can Make in Under 15 Minutes
Eating well doesn't need to feel like a project. A few good ingredients, a blender, a bowl or a pan, and you're already halfway there. These five quick recipes are simple to make, easy to enjoy and a neat way to bring more superfoods into everyday life. We've linked the ingredients so you can go straight to them.
1. Green spirulina smoothie
Ingredients: 1 banana, a handful of spinach, 1 tsp Organic Spirulina Powder, 200 ml almond milk and 1 tsp chia seeds.
Method: put everything into a blender and blend until smooth. Pour into a glass and drink straight away.
Why it works: spirulina has a strong, grassy flavour, and the banana and almond milk soften it and keep the texture smooth and filling.
2. Berry maca overnight oats
Ingredients: 50 g rolled oats, 150 ml milk or a plant-based alternative, 1 tsp Organic Maca Powder, a handful of berries and a little honey.
Method: stir the oats, milk and maca together in a jar. Add the berries, drizzle in the honey, cover and leave in the fridge overnight.
Why it works: maca's malty, caramel-like taste blends easily into breakfast, and the berries add freshness.
3. Chocolate chia pudding
Ingredients: 3 tbsp chia seeds, 150 ml coconut milk, 1 tsp Organic Cacao Powder, 1 tsp maple syrup and fresh fruit to finish.
Method: mix the chia, coconut milk, cacao and syrup in a bowl and stir well. Leave for 10 to 15 minutes until thickened, stirring once halfway to stop clumps, then top with fruit and serve.
Why it works: cacao gives the pudding a rich chocolate flavour, while the chia seeds swell into a thick, spoonable texture. It feels indulgent but is still simple.
4. Turmeric latte
Ingredients: 200 ml milk or oat milk, 1 tsp Organic Turmeric Powder, half a tsp cinnamon and 1 tsp honey.
Method: warm the milk gently in a pan, stir in the turmeric, cinnamon and honey, then pour into a mug.
Why it works: it's a warm, cosy drink. Turmeric brings earthy warmth and golden colour, and cinnamon rounds out the flavour.
5. Matcha yoghurt bowl
Ingredients: a bowl of Greek or plant-based yoghurt, 1 tsp Organic Matcha Green Tea Powder, sliced fruit and a sprinkle of nuts or seeds.
Method: stir the matcha into the yoghurt until smooth, top with the fruit and finish with nuts or seeds.
Why it works: matcha turns a simple bowl of yoghurt into something a little more special, with a fresh, grassy flavour and bright green colour.
These recipes are quick, practical and easy to repeat. A few good ingredients can go a long way. For more ideas, see how to use matcha powder and 8 ways to use maca, or browse our superfoods.
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How to Use Reishi Mushroom Powder: 7 Easy Ways
Reishi mushroom powder has a strong, bitter, woody taste, so the trick is pairing it with flavours that can stand up to it. Cacao, coffee, warming spices and savoury broths all work beautifully. Here are seven easy ways to use reishi powder at home.
The quick answer
Stir a small amount of reishi powder into a hot drink such as tea, coffee, hot chocolate or chai, or blend it into a smoothie. Start with a little and follow the serving suggestion on your pack. New to reishi? Read our beginner's guide to reishi mushroom powder.
1. Classic reishi tea
Stir the powder into a mug of just-boiled water and leave it to steep for 5 to 10 minutes. Add a slice of fresh ginger and a teaspoon of honey. For a stronger brew, simmer it gently in a small pan for 15 to 20 minutes, then strain through a fine sieve.
2. Reishi hot chocolate
Whisk 1 heaped teaspoon of cacao powder, your reishi powder and a little maple syrup into a mug of warm milk. Add a pinch of cinnamon or a drop of vanilla. Chocolate is the best partner for reishi's bitterness.
3. Reishi coffee
Stir the powder into a freshly brewed coffee or whisk it into a latte. The roasted, bitter notes of coffee hide reishi's flavour well.
4. Reishi chai latte
Brew a strong chai, then whisk in warm milk, reishi powder and a little honey. Cinnamon, cardamom and ginger all soften the earthy taste.
5. Chocolate and banana smoothie
Blend 1 banana, 1 tablespoon of nut butter, 1 teaspoon of cacao, your reishi powder and 250 ml of milk until smooth. Add a date for extra sweetness.
6. Miso and ginger broth
Stir reishi powder into a pan of vegetable stock with a spoonful of miso, grated ginger and garlic. Simmer for a few minutes, then add noodles, greens or tofu for a quick, warming bowl.
7. Cacao bliss balls
Blitz 100 g of oats, 8 soft dates, 2 tablespoons of cacao, 2 tablespoons of nut butter and a little reishi powder in a food processor. Roll into balls, coat in desiccated coconut and chill.
Tips for cooking with reishi powder
- Mix the powder with a splash of liquid first to avoid lumps.
- A little sediment at the bottom of the cup is normal; just stir before each sip.
- Pair it with cacao, coffee, ginger, cinnamon, miso or dates.
- Store the pouch sealed in a cool, dry place away from sunlight.
Before you start
Reishi isn't suitable during pregnancy or breastfeeding, or for children. Speak to your GP or pharmacist before using it if you take any medication, especially for blood pressure, blood thinning or diabetes, if you have a bleeding disorder or a liver condition, or if you're due to have surgery. Don't exceed the serving suggestion on the pack.
Shop our Organic Reishi Mushroom Powder, or browse all our mushroom powders.
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Broccoli Sprouts: What They Are and 10 Easy Ways to Eat Them
Broccoli sprouts are the young shoots of the broccoli plant, harvested just a few days after the seeds sprout. They look a little like alfalfa sprouts, with thin white stems and tiny green leaves, and they're easy to grow at home in a jar. Here's what they are and ten easy ways to eat them.
What are broccoli sprouts?
Broccoli sprouts are grown from broccoli seeds and eaten whole, seed, root and shoot, when they're 3 to 5 days old. They're not the same as broccoli microgreens, which are grown in soil and cut after 1 to 2 weeks, or the broccoli you buy in the shops, which is the mature flower head.
What do broccoli sprouts taste like?
Fresh, crunchy and gently peppery, a little like a mild radish. Broccoli raab sprouts are tangier and more mustardy than Calabrese sprouts.
10 easy ways to eat broccoli sprouts
- Sandwiches and wraps: pile them in with hummus, avocado, cheese or chicken.
- On toast: scatter over avocado toast or scrambled eggs.
- In salads: toss through any green salad or grain salad.
- In smoothies: blend a small handful with banana, pineapple and spinach.
- On soups: add a handful on top of a bowl of soup just before serving.
- In stir-fries: stir through at the very end of cooking.
- In pesto: blend with basil, garlic, olive oil, nuts and parmesan.
- In burgers and tacos: use them in place of lettuce for extra crunch.
- In sushi and rice bowls: add to homemade sushi rolls or poke bowls.
- On pizza: scatter over a pizza as soon as it comes out of the oven.
How to grow your own
Soak the seeds for 8 to 12 hours, then rinse and drain two or three times a day. They'll be ready in 4 to 6 days. Our step-by-step guide explains how to sprout broccoli seeds in a jar.
How to store broccoli sprouts
Rinse and dry the sprouts well, then keep them in a covered container lined with kitchen paper in the fridge. Eat within a few days, and throw away any that smell or look unusual.
Are raw broccoli sprouts safe to eat?
Sprouts grow in warm, damp conditions, so use clean equipment and fresh water, and keep them in the fridge once harvested.
The UK Food Standards Agency advises that raw sprouts should be avoided by people who are pregnant, older people, young children and anyone with a weakened immune system, who can cook their sprouts until steaming hot instead.
Browse all our sprouting and microgreen seeds, or read our guide to the best seeds for sprouting.
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How to Use Matcha Powder: 7 Easy Ways
Matcha is a finely ground powder made from specially grown green tea leaves. Unlike ordinary green tea, where the leaves are steeped and removed, with matcha you whisk the powder into water and drink the whole leaf. It has a bright green colour and a fresh, grassy, slightly sweet taste. Here's how to make it the traditional way, plus six more easy ways to use it.
1. Traditional whisked matcha
- Sift 1 to 2 g (about 1/2 to 1 teaspoon) of matcha into a bowl to remove lumps.
- Add a splash of hot water and mix to a smooth paste.
- Add about 70 to 80 ml of water heated to 70 to 80°C. Boiling water makes matcha taste bitter, so let the kettle cool for a few minutes.
- Whisk briskly in a zigzag "M" or "W" motion for 15 to 20 seconds until a fine froth forms on top. A bamboo whisk (chasen) works best, but a small electric milk frother is fine.
2. Matcha latte
Whisk 1 teaspoon of matcha with a splash of hot (not boiling) water to a smooth paste, then top up with steamed or frothed milk. Oat milk is a popular choice. Sweeten with honey or maple syrup if you like.
3. Iced matcha latte
Whisk 1 teaspoon of matcha with 2 tablespoons of warm water until smooth. Pour over a glass of ice and cold milk, and stir.
4. Matcha smoothie
Blend 1 teaspoon of matcha with a frozen banana, a handful of spinach, a spoonful of nut butter and 250 ml of milk.
5. Matcha baking
Sift 1 to 2 teaspoons of matcha into the flour for cookies, sponge cakes, muffins or shortbread. It pairs beautifully with white chocolate, lemon and raspberry, and gives bakes a vivid green colour.
6. Matcha overnight oats
Stir 1/2 teaspoon of matcha into your oats, milk and yoghurt before chilling overnight. Top with berries and a drizzle of honey.
7. Matcha lemonade
Whisk 1 teaspoon of matcha with a little cold water, then add to a glass of sparkling water with lemon juice, honey and ice.
Tips for using matcha
- Always sift matcha first: it clumps easily.
- Use water below boiling to avoid bitterness.
- Store the pouch sealed in a cool, dark place, or in the fridge once opened, to keep its colour and flavour.
Good to know
Matcha contains caffeine. If you're pregnant or breastfeeding, or you've been advised to limit caffeine, include it in your daily total. The NHS advises no more than 200 mg of caffeine a day during pregnancy. Matcha isn't recommended for children.
Shop our Organic Matcha Green Tea Powder, or browse more green superfoods.
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How to Use Ashwagandha Powder: 10 Easy Ways to Take It
Ashwagandha (Withania somnifera) is a small shrub whose root has been used in Indian cooking and Ayurvedic tradition for centuries. Dried and milled, the root becomes a fine, pale brown powder with a bitter, earthy taste. The good news is that it's easy to mix into drinks and food. Here are ten easy ways to use ashwagandha powder.
The quick answer
Stir a small amount of ashwagandha powder into warm milk, water, tea or a smoothie once a day. Start with a little and follow the serving suggestion on your pack. Because it tastes bitter, most people prefer it with milk, spices and a little honey.
1. Mix it with water
The simplest way to take ashwagandha powder with water is to stir it into a small glass of warm water, adding lemon and honey to soften the bitterness. Stir well and drink straight away, as the powder settles.
2. Warm spiced milk
This is the most traditional way to take it. Warm a mug of dairy or plant milk, whisk in the powder with a pinch of cinnamon, cardamom or nutmeg, and sweeten with honey or maple syrup.
3. Stir it into tea
Add the powder to a cup of chai, rooibos or ginger tea. Stronger, spiced teas hide the earthy flavour best.
4. Blend it into a smoothie
Banana, dates, cacao or nut butter all soften the bitter notes. Add the powder with the liquid so it blends evenly.
5. Add it to porridge or overnight oats
Stir the powder into porridge once it's cooked, or into overnight oats before chilling, and top with fruit and a drizzle of honey.
6. Make bliss balls
Blitz oats, dates, nuts and a little ashwagandha powder in a food processor, roll into balls and chill. Cacao and cinnamon work well here.
7. Bake it into muffins or flapjacks
Mix the powder into the dry ingredients of muffins, banana bread or flapjacks. Warm spices such as ginger and cinnamon complement it.
8. Stir it into hot chocolate
Chocolate is one of the best partners for ashwagandha's earthy taste. Whisk it into hot chocolate or a homemade cacao drink.
9. Add it to yoghurt
Swirl a little into yoghurt with honey, cinnamon and chopped fruit for a quick breakfast or snack.
10. Mix it into a golden milk
Combine ashwagandha with turmeric, ginger and black pepper in warm milk for a spiced golden milk.
What to mix with ashwagandha powder
- Milks: dairy, oat, almond or coconut milk
- Sweeteners: honey, maple syrup, dates
- Spices: cinnamon, cardamom, ginger, nutmeg, turmeric
- Flavours: cacao, banana, vanilla, nut butter
What does it taste like?
Ashwagandha powder is bitter and earthy, with a slightly musky smell. That's normal; the name is often said to refer to its distinctive smell. Mixing it with milk, spices and something sweet makes it much more pleasant.
How to store it
Keep the pouch sealed in a cool, dry place away from sunlight, and use a dry spoon to stop it clumping.
Is ashwagandha right for you?
Ashwagandha isn't suitable during pregnancy or breastfeeding, or for children. If you take any medication, or have a thyroid or liver condition, an autoimmune condition or any other health condition, speak to your GP or pharmacist before using it. Don't exceed the serving suggestion on the pack.
Shop our Organic Ashwagandha Powder, or explore more Ayurvedic powders.
