Everyday “Superfood” Nachos

July 22, 2016 at 2:15 pm (Mexican, Recipes, Vegan/Vegetarian) (, , , , , , , , , , )

I’m a firm believer that food can be medicine but am not so much a fan of the so-called “superfood” movement.  Purportedly spreading awareness of and enthusiasm for healthy eating, the “superfood” movement appears to be a bastion of good in an era of freakshakes, cronuts and Tella balls.  But what should be a simple message about healthy eating habits – “eat food, too much, mostly plants” in the words of a very wise man – has been confused by an obsession with seeking out the most obscure ingredients with, let’s face it, dubious benefits.  Social media definitely has a part to play in this.  Why take a photo of a sweet potato when a blue algae latte would probably get more likes (it made the news!), and fungus is much more interesting if harvested from caterpillars.

So, flying in the face of superfood fads, here’s an incredibly easy meal packed full of everyday, nutritious ingredients, that will allow you to eat nachos and feel great about it.  Heart-healthy black beans, immune-boosting garlic, vitamin-rich corn and green peppers, meaty mushrooms full of vitamin-D, kale (no explanations needed) and parsley, which leaves kale behind in the dust when it comes to nutrient density.  Serve with avocado for a dose of healthy fats and lime juice, which improves nutrient absorption.  We even managed to find some carotenoid-spiked, organic sweet potato and corn chips.  Best of all, for the price of a blue latte, you have a filling meal for 4, plus leftovers for a wholesome just-add-egg hash breakfast.


Ingredients (serves 4 generously)

  • kernels from 2 corn cobs (keep the cobs in the freezer for stock)
  • 1 green pepper, de-seeded and diced
  • 6 white mushrooms, stems trimmed, diced
  • 1/2 bunch kale, leaves stripped and shredded
  • 1/2 bunch flat-leaf parsley, leaves picked and roughly chopped, stems finely chopped
  • 1 14oz can organic black beans, rinsed and drained
  • 1/2 red onion, finely diced
  • 2 cloves garlic, minced
  • 1/2 tsp salt
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tsp cayenne pepper
  • 3 tbs EVOO
  • 2 tbs apple cider vinegar
  • 1 tbs salt-reduced, gluten-free tamari
  • organic corn chips (these will be non-GMO), avocado, limes to serve


  1. Heat olive oil in a large frypan. Add the onion, garlic, chopped parsley stems, cayenne pepper and dried herbs.  Cook on medium heat, stirring frequently, until the onion is soft and translucent.
  2. Deglaze the pan with apple cider vinegar, then add the corn kernels, green pepper, kale, half the chopped parsley and salt.  Saute until the vegetables have softened, then add the drained beans and tamari and toss to heat through.  Stir in the rest of the chopped parsley, then take off the heat.
  3. Serve with corn chips, quick guacamole made by mashing up avocado with a squeeze of lime juice, and lime wedges.









  1. Please Vote! FeedFeed’s & Pacific Foods’ “Nourish Every Body” Instagram Contest | egg tarts and apple pie said,

    […] Superfood Nachos recipe is in the running for winning the FeedFeed’s & Pacific Foods’ “Nourish […]

  2. universeofplants said,

    I agree you ain’t going to stay healthy long, just eating large quantities of vitamins, antioxidants, polyphenols and catechins in isolation in fact high vit. c can cause kidney damage, vit. D liver cancer, vit. A can even increase your risk of developing lung cancer.
    The human body is extremely complicated right down to the atomic level, filling yuor self up with previously never tried before foods from far flung coasts and mountains, increasing your carbon footprint and risking the development of allergies.
    As you say these so called superfoods are there to add to your regular complex carbohydrate and protein intake, there are many grown right where you live even in your garden eg. Beetroot ,onion, and parsley one must remember that foods work synergistically and vary from person to person.

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