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We already know the many virtues of homegrown superfoods — but how do you actually cook with them? For that, Dr. Barbara Rias-Bucher’s book Heimische Superfoods is full of wonderful ideas. Whether you’re after inspiration for a wholesome breakfast, a quick lunch or a delicious dessert, we’ve pulled together a colorful selection to get you started.
By Sascha Melein
Pumpkin and Carrot Soup
Why not start with a good soup? This one, built from two beautifully orange ingredients — pumpkin and carrot — is perfect for the cold months.
Carrots are loaded with beta-carotene, a compound the body converts into vitamin A, essential for eye health and for keeping skin and mucous membranes in good condition. Carrots are also thought to help ward off cancer and hay fever, while protecting teeth and skin.
Pumpkin, too, is rich in beta-carotene along with valuable nutrients like potassium and iron. Don’t underestimate the seeds, either — they can help soothe an irritated bladder and support healthy cholesterol balance. Between the two, this soup earns its superfood status many times over.
Ingredients for 4:
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1 buttercup or Hokkaido pumpkin (about 400 g)
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2 large carrots
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2 garlic cloves
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2 sprigs parsley
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1 tbsp butter
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600 ml vegetable stock
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200 g crème fraîche
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1 pink grapefruit
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Salt, to taste
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A little grated nutmeg
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A pinch of finely grated organic orange zest
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1 tbsp sunflower oil
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2 tbsp pumpkin seeds
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Basil or parsley, to garnish
Method:
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Wash the pumpkin and remove the seeds; peel the carrots. Cut both into small cubes. Peel and finely chop the garlic. Wash and finely chop the parsley.
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Melt the butter in a pot. Add the pumpkin, carrots, garlic and parsley, and cook gently over low heat for about 5 minutes, stirring often.
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Add the stock and 2 tablespoons of the crème fraîche, bring to a boil while stirring, then cover and simmer for about 20 minutes, until the pumpkin and carrots are completely tender.
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Juice the grapefruit and stir the juice, along with the remaining crème fraîche, into the pot. Purée everything with a hand blender, reheat briefly, then season with salt, nutmeg and orange zest.
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While the soup simmers, heat the oil in a small pan and toast the pumpkin seeds for about a minute, stirring constantly.
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Ladle the soup into warmed bowls, top each portion with pumpkin seeds and a little of their toasting oil, garnish with basil or parsley, and serve as hot as possible.
Pasta with Broccoli
This one comes together fast, is properly filling, and does you good besides. Pasta and broccoli make a genuinely delicious pairing — ideal for a quick lunch. Broccoli is packed with vitamin C, which supports the immune system, and its nutrients help protect cells and inhibit carcinogens.
Ingredients for 4:
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3 heads broccoli (about 500 g)
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A handful of basil
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3–4 stalks garlic scapes or spring onion greens
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2 tbsp olive oil
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4 tbsp vegetable stock
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2 tbsp lemon juice
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Salt, to taste
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Freshly ground pepper
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400 g short pasta (e.g. penne or fusilli)
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1 tbsp butter
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4 tbsp grated Parmesan
Method:
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Trim and wash the broccoli, break into small florets and peel the thicker stalks. Wash the basil and garlic scapes or spring onion greens and roughly chop.
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Heat the oil in a pan. Add the broccoli and garlic scapes or spring onion greens and sauté gently, without browning. Add the stock, season the vegetables with lemon juice, salt and a generous pinch of pepper, cover, and cook over medium heat for about 5 minutes, until just tender.
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Cook the pasta in plenty of boiling salted water until al dente, then drain and add to the pan with the vegetables. Stir in the butter and 1 tablespoon of Parmesan, toss everything together and arrange on warmed plates. Serve with the remaining Parmesan on the side.
Blueberry Quark
Eating well matters, but every so often you want something sweet — and when you do, load it up with fruit. That way, a craving gets satisfied the healthy way. We’ve already covered the many nutrients in blueberries here, and paired with quark, they make an irresistible dessert.
Ingredients for 4:
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50 g whole-grain rolled oats
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50 g brown sugar
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1 tbsp peanut oil
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500 g fresh blueberries
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100 g cream
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1 tbsp vanilla sugar
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500 g low-fat quark
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2 tbsp flaked almonds
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Brown sugar, for sprinkling
Method:
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Toast the oats with 1 tablespoon of sugar in the hot oil, stirring constantly, until lightly browned. Transfer to deep serving plates and let cool.
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Wash the blueberries in a bowl of cold water and drain in a sieve.
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Whip the cream with the vanilla sugar until stiff. Fold in the remaining sugar, the quark and about half the blueberries, stirring until smooth. Spoon the blueberry quark over the oats on each plate and finish with the flaked almonds, the rest of the blueberries and a little extra sugar to taste.
Nettle Smoothie
Nettles prove you don’t need to reach for exotic herbs to get a serious hit of nutrients. If you have a garden, this one’s especially easy — nettles come up early in spring and do just as much good for you as they do for pollinators like butterflies. The leaves are rich in silica, which supports healthy skin, strong nails and glossy hair, while nettle juice is known to aid digestion and support a healthy metabolism. So give this unusual green smoothie a try — it’s superfoods, glass after glass.
Ingredients for 2:
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1 orange
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1 carrot
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2 handfuls young nettle leaves and tips
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150 ml apple juice
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2 tsp yogurt
Method:
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Peel the orange as you would an apple, removing all the white pith. Wash or peel the carrot. Cut the orange and carrot into pieces and add to a blender.
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Wash the nettles and roughly chop. Add to the blender with the orange and carrot, pour in the apple juice, and blend until smooth.
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Pour into glasses, top each with a spoonful of yogurt, and serve immediately. A healthy breakfast drink, ready to go.
Find these and many more recipes in Heimische Superfoods by Dr. Barbara Rias-Bucher, available from Mankau Verlag for €17.95.
