3 simple ways to add nutrition to your meal

Eating more nutrient dense can be hard and overwhelming at first, and many go for the "all or nothing" method. It may be tempting to change the way you eat all at once to feel better, live longer and move easier, but in order to make sustainable lifestyle changes -- small steps is the way. If you want three easy ways to add nutrition to your meals, this article is for you!
Tip # 1 - Upgrade your whole grains
Whole grains are an excellent source of:
The bran of whole grains adds a delicious and powerful punch of fiber
Vitamins and Minerals: whole grains are high in B vitamins, zinc, iron, magnesium and manganese.
Although whole grains are not complete protein, they do provide a great source of additional protein to a meal.
Antioxidants: I like to think of antioxidants like superheroes, looking for villains (free radicals) that contribute to inflammation, chronic diseases, and more. Whole grains are an awesome source of antioxidants like phytic acid, lignans, ferulic acid, and sulfur compounds
Examples of tasty whole grains you may have not tried yet include:
Farro
Quinoa (make sure to always rinse first, to reduce bitterness!)
Wild Rice
Buckwheat
Barley
Millet
Brown Rice
Bulgur
Often times when we try new whole grains they may taste bland and ~healthy~. Your tastebuds may feel like this is a sick joke when you go from eating Annie's mac and cheese to wild rice with no flavor. But I'm here to tell you that whole grains CAN taste better with a little bit of *magic*.
How to make whole grains taste better:
Cook in chicken, beef or vegetable broth.
Add different herbs: cumin, coriander, fresh basil, parsley, mint, and more.
Finish whole grains with feta, parmesan, shredded mozzarella, or your favorite cheese.
Add some greens (trust me): add chopped spinach, kale, or top with arugula for a crunchy addition.
Add cooked whole grains to a stir fry or other dish that you may have otherwise added plain white rice
Add to soups
Tip #2 - Vegetables: Let's make them less miserable
Hide them in your favorite dishes: use a food processor, blender or chopper to add vegetables to meatballs, meatloaf, pasta sauce, casseroles, or soups.
Add them to a smoothie: Kale, Spinach, Cauliflower, Cucumbers, etc. are all my favorite additions to a smoothie for nutrition and creaminess.
Don't be shy...add some flavor: garlic, ginger, cumin, cayenne, lemon/lime or vinegar, curry powder, sesame oil and cheese are all of my favorite ways to upgrade the flavor of my favorite vegetables.
Shop seasonally.
Vary your method of cooking: air-frying, grilling, oven roasting, or sautéing in butter or oil to see which is your favorite.
Tip #3 - Beans, Beans, the magical fruit, the more you eat....
Did you know that beans are fruits? Beans are part of the legume family have been found to help with blood sugar management, cardiovascular disease prevention, lowering cancer risk, and may even reduce the risk of developing kidney and other chronic disease. They are high in protein, fiber and omega-3's, making them another powerful addition to a meal.
Add Legumes to:
Salads
Soups and Stews
Stand alone with herbs and other tasty additions (cheese, nuts, and vegetables)
Mexican styled dishes
Baked goods (black bean brownies, white bean cakes, etc.)
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