Instead of saying to yourself, Cut it out with the chips, or, I’m only going to eat bread on the weekend, it might be better to see how you can add nutrient-rich ingredients to the dishes and snacks you love, rather than take away.
A healthy lifestyle should be about abundance—filling your meals with ingredients that support wellness, energy and vitality. By bringing in more of the good stuff, you naturally crowd out less nourishing options and make healthy eating an enjoyable, sustainable habit. From bone broth to nutritional yeast, here are some simple swaps that can boost the nutritional value of your everyday meals, making it easy to nourish your body while still enjoying what you eat.
1 | Bone Broth
Bone broth has a rich nutritional profile and numerous health benefits. This traditional ingredient is made by simmering animal bones and connective tissue, releasing collagen, amino acids and essential minerals like calcium, magnesium and phosphorus. It’s essential for gut health, supporting the digestive system and improving nutrient absorption. With so much collagen, bone broth also promotes joint health, reducing joint pain and giving your skin a healthy glow.
Swap regular broth or stock with bone broth in soups, stews, risottos and sauces. You can even drink it on its own as a warming, nutrient-rich beverage. Keep some ready-made bone broth powders and concentrates in the pantry so it’s even easier to add to meals when you’re pressed for time.
2 | Leafy Greens
Dark, leafy greens like kale, spinach and Swiss chard are nutritionally dense and should be part of everyone’s diet. Packed with vitamins A, C and K, along with calcium, iron and fibre, these greens provide an array of essential nutrients. They are low in calories but high in vitamins and antioxidants, making them an excellent choice for boosting your immune system, promoting bone health and supporting your body’s natural detox processes.
Swap out iceberg lettuce for nutrient-dense options like spinach or arugula in salads and sandwiches. Add a handful of greens to your morning smoothie, stir them into soups and stews or use them as a base for grain bowls. You can also sauté them with olive oil and garlic for a quick, nutrient-packed side dish.
3 | Nutritional Yeast
Nutritional yeast is a deactivated yeast packed with B vitamins, protein and fibre. It’s often used by plant-based eaters to give dishes a cheesy flavour. It is a great source of B12, a vitamin that’s essential for energy production and maintaining healthy nerve cells. It also provides complete protein, containing all nine essential amino acids, making it an excellent addition to a plant-based or vegan diet.
Swap out cheese for nutritional yeast in dishes like pasta, soups and casseroles. Sprinkle it over popcorn or roasted vegetables for a savoury, cheesy flavour. You can even mix it into sauces, dressings and dips to add a nutrient-rich boost to your favourite meals.
4 | Herb-infused and Mineral-rich Salts
While too much sodium can be harmful, using the right type of salt in moderation can enhance both flavour and nutrition. Herb-infused salts and mineral-rich varieties like sea salt or Himalayan pink salt contain trace minerals that are stripped away in refined table salt. Himalayan pink salt, for example, contains trace amounts of minerals like magnesium, potassium and calcium, which help balance electrolytes. Herb-infused salts, which are mixed with dried herbs like rosemary, thyme or basil, not only reduce the need for excess salt but also deliver the added benefits of antioxidants from herbs.
Swap out regular table salt for sea salt or pink salt in your cooking. Use herb-infused salts to season roasted vegetables, grilled meats or even popcorn. For an extra kick of flavour, sprinkle it over fresh salads, avocado toast, roasted chickpeas or popcorn.
5 | Seeds and Nuts
Seeds like chia, flax and hemp are small but mighty ingredients that deliver healthy fats, fibre and plant-based protein. Nuts, including almonds and walnuts, also provide heart-healthy fats, protein and essential nutrients like vitamin E and magnesium. These tiny ingredients are rich in omega-3 fatty acids, which are known for supporting brain health, reducing inflammation and improving heart health. They’re also an easy way to add more fibre to your meals.
Swap croutons or processed snacks for a sprinkle of seeds or nuts over salads, yogurt or oatmeal. Mix ground flax or chia seeds into smoothies, baked goods or pancake batter for a fibre and nutrient boost. You can also make a nutrient-packed granola by combining nuts, seeds and a little honey or maple syrup.
6 | Fermented Foods
Fermented foods like sauerkraut, kimchi and miso are packed with probiotics, the beneficial bacteria that promote gut health. These foods are rich in enzymes and vitamins, making them a great addition to any meal. Fermented foods support healthy digestion and boost the immune system by promoting a balanced gut microbiome. They are also a good source of B vitamins, including B12, which can be harder to obtain from plant-based diets.
Swap out processed condiments for fermented options like kimchi or sauerkraut on sandwiches, tacos or burgers. Add miso paste to soups, dressings or marinades for a tangy, probiotic-rich flavour. You can even stir sauerkraut into a grain bowl or enjoy it as a side dish to boost your gut health.
Incorporating these simple swaps into your everyday cooking not only enhances the flavour of your meals but also delivers nutrients that support overall wellness.
Article was published in The Good Life.
