Father’s Day Recipes: Superfood-Packed for a Super Dad.

This Father’s Day, don’t give your dad ANOTHER something that he already has a million of. Spoil him with a gift that only you can give: a home-cooked meal. And to make it extra-easy for you, we’ve compiled a list of recipes that include healthy and delicious meals for breakfast, lunch, and dinner. Of course, each recipe contains superfoods, which, after all, are the one and only way to feed a super dad. But if you’re short on time, or culinary skills, just whip dad up his Daily Dose of Dense Nutrition—a Shakeology®.

FATHER'SDAY-inpost

As they say, the way to a man’s heart is through his stomach. So here you go…

Cashew ‘N’ Oat Waffles
(Makes 4 servings)
Total Time: 22 min.
Prep Time: 10 min.
Cooking Time: 12 min.

INGREDIENTS:
2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash sea salt
1 Tbsp. coconut oil, melted
1 cup water
1 tsp. vanilla extract
1 cup mixed berries
1 Tbsp. pure maple syrup (or raw honey)
Nonstick cooking spray

DIRECTIONS:

  1. Preheat waffle iron.
  2. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
  3. Add oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste, add 2 to 3 additional Tbsp. of water.
  4. Pour ¼ of batter into waffle iron, lightly coated with spray; cook for about 2 to 3 minutes, or until waffle iron indicates waffle is cooked, or until waffle is cooked through. Repeat with remaining batter.
  5. While waffles are cooking, combine berries and maple syrup in a medium bowl. Slightly mash berries to release some juice.
  6. Serve waffles topped evenly with berry mixture.

Nutritional Information (per serving):
Calories: 295
Total Fat: 12 g
Saturated Fat: 5 g
Cholesterol: 0 mg
Sodium: 78 mg
Carbohydrates: 40 g
Fiber: 6 g
Sugars: 8 g
Protein: 8 g

Tangy Cuban Arugula and Lentil Wrap
(Makes 2 servings, ½ wrap each)
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None

INGREDIENTS:
1 sheet whole wheat lavash, warm
1 Tbsp. cashew butter
1 Tbsp. nutritional yeast
¾ cup cooked lentils
¼ medium avocado, sliced
1 cup fresh arugula
4 fresh cilantro sprigs
4 Tbsp. mojo sauce

DIRECTIONS:

  1. Spread lavash evenly with cashew butter.
  2. Top with yeast, lentils, avocado, arugula, cilantro, and mojo sauce.
  3. Roll; cut in half.

TIP: Mojo sauce is a Cuban sauce with an olive oil, garlic, paprika, and cumin base. It can be found in many Latino or Cuban markets, online, or you can make your own.

Nutritional Information (per serving):
Calories: 315
Total Fat: 17 g
Saturated Fat: 3 g
Cholesterol: 0 mg
Sodium: 82 mg
Carbohydrates: 31 g
Fiber: 11 g
Sugars: 3 g
Protein: 13 g

Salmon Burritos with Chile-Roasted Vegetables
(Makes 6 servings)
Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.

INGREDIENTS:
1 Tbsp. olive oil
1 Tbsp. fresh lime juice
4 cloves garlic, finely chopped
1 tsp. chili powder
¼ tsp. sea salt
1 lb. raw salmon fillet (about 1-inch thick), boneless
1 medium sweet potato, peeled, quartered lengthwise, sliced ¼-inch thick
1 medium zucchini, halved lengthwise, sliced ½-inch thick
1 medium red onion, halved lengthwise, cut into ¼-inch thick wedges
1 fresh poblano chile, cut in half, stem removed, seeded, coarsely chopped
6 (10-inch) whole wheat flour tortillas, warm
6 fresh cilantro sprigs, chopped
½ cup shredded cabbage
6 tsp. nonfat plain Greek yogurt
6 lime wedges

DIRECTIONS:

  1. Preheat oven to 425° F.
  2. Line two baking sheets with aluminum foil.
  3. Combine oil, lime juice, garlic, chili powder, and salt in a small bowl; whisk to blend. Set aside.
  4. Rinse salmon and pat dry. Brush flesh side of salmon with 2 Tbsp. lime-chili marinade. Set aside.
  5. Combine sweet potato, zucchini, onion, and poblano with the remaining marinade in a large bowl; mix well.
  6. Arrange vegetables in a single layer on the baking pans. Bake for 10 minutes.
  7. Place salmon skin-side down on one pan; return to oven. Bake for 7 to 10 minutes, or until potatoes are tender when pierced and salmon flakes easily when tested in the thickest part with a fork.
  8. Remove skin from salmon and slice fillet into six equal portions.
  9. Top tortillas evenly with roasted vegetables. Top each with a piece of salmon, cilantro, and cabbage.
  10. Top each burrito with 1 tsp. yogurt. Roll burrito-style.
  11. Serve each burrito with a lime wedge.

Nutritional Information (per serving):
Calories: 304
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 42 mg
Sodium: 435 mg
Carbohydrates: 32 g
Fiber: 5 g
Sugars: 6 g
Protein: 21 g

Spinach-Stuffed Salmon Fillets
(Makes 2 servings)
Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.

INGREDIENTS:
2 (4-oz) raw wild salmon fillets
Sea salt and ground black pepper (to taste; optional)
2 cups fresh baby spinach, coarsely chopped
1 Tbsp. chopped, dry-pack sun-dried tomatoes
¼ cup chopped raw almonds
Nonstick cooking spray

DIRECTIONS:

  1. Heat oven to 350° F.
  2. Cut a slit lengthwise ¾ of the way through each salmon fillet, making sure not to cut all the way through. Season with salt and pepper if desired. Set aside.
  3. Combine spinach, tomatoes, and almonds in a medium bowl; mix well. Spoon ½ of the mixture into each slit.
  4. Arrange fillets on baking pan lightly coated with spray.
  5. Bake for 15 to 20 minutes, or until salmon flakes easily when tested with a fork and the spinach mixture is heated through.

Nutritional Information (per serving):
Calories: 241
Total Fat: 13 g
Saturated Fat: 2 g
Cholesterol: 62 mg
Sodium: 220 mg
Carbohydrates: 5 g
Fiber: 2 g
Sugars: 1 g
Protein: 26 g

Steak Salad with Creamy Lemon Caesar Salad
(Makes 6 servings)
Total Time: 1 hr. 5 min.
Prep Time: 15 min.
Cooking Time: 50 min.

INGREDIENTS:
2 lbs. Yukon gold potatoes (or red bliss potatoes), cut into bite-sized pieces
1½ tsp. olive oil, divided use
6 fresh rosemary sprigs, leaves removed and chopped, stem discarded
Sea salt and ground black pepper (to taste; optional)
1 lb. raw beef flank steak
12 cups chopped romaine hearts
12 medium tomatoes, chopped
¾ cup Creamy Lemon Caesar Dressing
1 Tbsp. finely grated Parmesan cheese
Nonstick cooking spray

DIRECTIONS:

  1. Preheat oven to 375° F.
  2. Lightly coat a baking sheet with spray.
  3. Combine potatoes, 1 tsp. oil, and rosemary in a medium bowl. Season with salt and pepper if desired; toss to combine. Spread evenly on prepared baking sheet. Bake for 45 to 50 minutes, or until potatoes are golden. Cool.
  4. While potatoes are baking, season steak on both sides with salt and pepper if desired.
  5. Heat remaining ½ tsp. oil in a medium nonstick skillet over medium-high heat. Add steak; cook for 8 minutes on each side, or until it reaches desired degree of doneness. Remove from heat.
  6. Cover steak with aluminum foil; let rest for 5 minutes.
  7. Place lettuce in a large salad bowl. Add tomatoes, potatoes, and dressing; toss gently to blend.
  8. Portion salad among 6 large serving plates.
  9. Cut steak on a diagonal into thin slices. Top each salad portion evenly with steak and cheese.

Nutritional Information (per serving) including Creamy Lemon Caesar Dressing:
Calories: 382
Total Fat: 14 g
Saturated Fat: 4 g
Cholesterol: 51 mg
Sodium: 286 mg
Carbohydrates: 42 g
Fiber: 8 g
Sugars: 11 g
Protein: 25 g

Creamy Lemon Caesar Dressing
(Makes 1 serving)
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None

INGREDIENTS:
8 oz. nonfat plain yogurt
¼ cup mayonnaise
3 Tbsp. fresh lemon juice
2 cloves garlic, finely chopped
2 anchovies (or 1 to 2 tsp. anchovy paste)
1 tsp. Worcestershire sauce
1 tsp. Dijon mustard
Sea salt and ground black pepper (to taste; optional)

DIRECTIONS:
Place all ingredients in a food processor (or blender) and pulse until smooth.

Nutritional Information (per serving):
Calories: 73
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 153 mg
Carbohydrates: 3 g
Fiber: 0 g
Sugars: 2 g
Protein: 2 g

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