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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.)


A few of my favorite recipes:

Farro Mushroom Risotto

Farro and Kale Salad with Goat Cheese

Bulgur Salad with Cucumbers, Red Peppers, Chickpeas, Lemon and Dill

Egyptian Barley Salad with Pomegranate Vinaigrette

Mexican Instant Pot Pinto Beans

Creamy Hummus

Winter Grain Bowl with Balsamic Dressing

Red Curry Lentils

Roasted Vegetable Bowls with Green Tahini


What's the hardest part of eating healthy for you? Leave a comment!







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Hi, thanks for stopping by!

Ever since I can remember, I was fascinated by how much our quality of life is affected by the foods we eat. My B.S. in Food Science and Nutrition with a dietetics specialization and M.S. in Nutrition has equipped me with extensive, evidence-backed knowledge in metabolism, weight management and overall prevention of chronic disease

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