Health Hacks - How to Boost the Nutritional Value of Any Meal with these Superfoods
Eating healthy doesn’t mean your diet needs a dramatic and mentally exhausting overhaul. Taking small, simple steps is the perfect way to start out. Adding superfoods to the foods you already eat is an easy way to boost your nutrition intake without going to extreme lengths.
Boost Your Breakfast
Start by putting some thought into the foods you already eat. Having cereal for breakfast? Try adding strawberries, blueberries, or goji berries.Consider swapping out your cow’s milk for a non-dairy option. Almond milk is a great choice. It contains approximately 30 calories per one cup serving, compared to 80-150 calories per serving from cow’s milk. Almond milk also has as much calcium and vitamin D as cow’s lifemilk. If buying store bought almond milk, be sure to look for a brand that does not contain carrageenan additive that may disrupt the digestive system functional. If non-dairy isn’t your thing, consider grass-fed milk. Grass-fed milk is derived from cows that are pasteurized and fed nothing but grass, which makes it high in CLA and other healthy fats that promote a healthy brain, among many other benefits.
Or jazz up your steel-cut oatmeal with 1 tablespoon of cocoa nibs, one chopped banana, one tablespoon of raw honey, one tablespoon of almond butter and almond milk.
Swap out your white bread toast for whole grain bread. In place of unhealthy toppings, try making your own spread out of avocado, nori (red algae Japanese sea weed), sesame seeds, and scallions. For the topping, chop up 3 scallions and toss with one tablespoon sesame seeds, one 5-gram package of seaweed, and a pinch of salt. Spread one-half of a mashed avocado on the whole grain toast and top with the seaweed mixture.
Another great spread for whole grain toast is to blend together 1/3 cup coconut butter, one tablespoon cocoa powder, ¼ cup sliced almonds, and one tablespoon of raw honey. These ingredients can be blended together and spread on toast.
Give Your Snacks a Healthy Makeover
Summer is approaching fast. Summer is a great way to enjoy in season fruits. Instead of munching on raw fruit, get creative and make a superfood fruit salad with watermelon, blueberries, chia seeds, and unsweetened coconut flakes.
Start by chopping up watermelon into chunks. Top with blueberries, chia seeds, and unsweetened coconut flakes for a treat that will fill you up and keep you satisfied until the next meal time. A healthy snack that fills you up makes it easier to pick out good foods for your next meal.
For another light stack, consider frying a free-range organic egg (non-GMO vegetarian fed and raised without antibiotics) and served with sautéed spinach and shallot. For an additional health boost, fry the egg in coconut, walnut, or olive oil. Stay away from vegetable oils such as canola and soybeans that are high in inflammation-causing omega 6 fatty acids.
Another great pairing for your fried egg is smoked salmon and sunflower sprouts. Top a fried or scrambled egg with one slice of smoked salmon and a handful of sprouts, such as sunflower or broccoli, for an easy nutritional boost.
Swap out sugar-laden yogurt for Greek yogurt, which has a lower sugar content. Try topping your Greek yogurt with one chopped kiwi, one tablespoon of ground flax seeds, and a drizzle of raw honey (optional).
Swap out Ice Cream for Yogurt
Another great use for Greek yogurt is to make a parfait out of it. For a sweet treat you don’t need to feel guilt over, mix together one cup of 2 percent Greek yogurt, two teaspoons of matcha green tea powder, and one teaspoon of pure vanilla extract. Layer your parfait with a few raspberries and one teaspoon of sliced almonds. Repeat until desired layers are fulfilled.
Health Blast Beverages
Swap out your Gatorade or sweetened iced tea with guava juice and chia seeds. Mix together one cup of cold juice with one tablespoon of chia seeds. Place the beverage in the refrigerator until the seeds soften and then serve over ice.
Comfort foods don’t have to be given up entirely. By adding several healthy foods to your favourite recipe, you can give yourself a nutritional boost without much effort at all.
For example, add butternut squash to your turkey chilli in place of beans, or in addition to beans for a colorful, flavor enhancing comfort food. Sneak some roasted cauliflower or broccoli into your lasagna for a quick and easy serving of vegetables.
Have a craving for Mac N’ Cheese? Throw in some spinach and roasted tomatoes for a bright addition to a suddenly nutritious dish. Kale can be easily added to virtually any dish, especially eggplant parmesan, spaghetti and meatballs, and even meatloaf. The best part is that even the pickiest of eaters won’t know they are making a healthy choice!
Haven't enough time to make these delicious recipes? Try our Green Vibrance or Maximum Vibrance which is quick, simple to prepare by adding water or a favourite smoothie or juice of your choice and just as nutritious as those recipes.