As a nutritionist, one of the most common question I get is “Which supplements should I take?” It might be surprising, but, for the most part, I don’t like supplements. There is definitely a time and place for supplementing nutrients when there is dis-ease or lack of availability of certain foods. However, in general, with a varied diet we can get our nutrients from our food – in the synergistic, natural way our bodies are able to absorb them.
Unfortunately, our fruit and vegetables today do not have the same quantity of nutrients they had decades ago because of soil depletion, picking before ripe, and long travel distances. So we either have to eat a lot more vegetables OR we have to get creative! Find new ways to add vitamins and minerals to you meals so you can supply your body what it needs.
Simple ways to add extra nutrients to our meals
Herb pestos
My number one way to add nutrients to our meals is with herb and nut pestos. Herbs a packed with vitamins and minerals, as well as antioxidants that are hugely beneficial for inflammation. Pestos are so versatile – use a basic base recipe and swap your favorite type of herb or greens, nut or seed, garlic, and extra virgin olive oil.
My base recipe:
2 cups of herbs or greens (basil, parsely, cilantro, nettle, kale, chard)
2 raw garlic cloves
1/2 cup of your nut or seed of choice (walnuts, sunflower seeds, pumpkin seeds, almonds)
Extra virgin olive oil – about 1/2 or more if you like it more moist
>>Mix all ingredients in a food processor. Done! It’s also easy to freeze in portion sizes.
How to use pesto:
as a pasta ‘sauce’
as a base on a pizza (with veggies and cheese)
add a dollop to soup
spread on a sandwich or wrap
mix it in with a salad
as a snack ‘dip’ with crackers and cheese
Spices
Spices not only add flavor but also have a range of health benefits. For instance, turmeric has anti-inflammatory properties, while garlic and ginger are known for their immune-boosting effects. Experiment with fresh and dried spices in your cooking to enhance both the taste and nutritional profile of your meals. Here are some ideas:
add extra garlic to soup, dips, or tapenade (raw garlic is great for preventing and shortening a cold or flu)
Sprinkle crushed nuts (e.g., almonds, walnuts, pistachios) or seeds (e.g., pumpkin, sunflower, flax, chia) on top of your dishes. They not only provide a satisfying crunch but also add healthy fats, protein, and many vitamins and minerals. I even sprinkle nuts or seeds on soup – pumpkin seeds are especially good!
We definitely jumped on the smoothie bowl trend as soon as my daughter tried one! Especially in the summer, we eat them regularly for breakfast or lunch. But, of course, you have to be careful with the ones you get while out since many are packed with sugar (acai is not naturally sweet – it’s similar to a cranberry flavor!) Making your own is pretty easy – blend fruits, vegetables, and your choice of protein (e.g., Greek yogurt, protein powder) and top with granola, fresh berries, coconut flakes, and seeds for added texture and nutrition. All of these ingredients are filled with vitamins and minerals, and a much more nutrient-dense way to enjoy a bowl of granola/cereal.
Seaweed is rich in minerals, particularly iodine. Iodine is crucial for thyroid health, but it’s not an easy mineral to find in our daily diet. Those who follow vegan/vegetarian diets tend to be lower in iodine because it is naturally in cod, oysters, seaweed, nonfat milk, greek yogurt, a small amount in eggs. Unless you’re eating cod and oysters regularly, you probably don’t get enough either. A main source for the past few decades has been iodized salt, but it isn’t as common in home kitchens these days. A great way to add more iodine (and trace minerals) into your meals is with seaweed! Add dried seaweed to salads, soups, use it as a wrap for sushi, or just snack on dried seaweed. Each type of sushi has varying amounts of iodine, so use a variety of types.
Spirulina, a type of blue-green algae, is packed with vitamins, minerals, and antioxidants that have a range of health benefits for inflammation, anemia, cholesterol, blood pressure, and more. Spirulina comes as a tablet, but you can also use a powdered form to add to smoothies, yogurt, or even homemade energy bars. Blue spirulina has the same nutritional benefits along with the added excitement of turning your food a beautiful hue of blue! It’s especially fun to use for making blue smoothie bowls. Find a fun recipe here or here.
You probably have heard of the benefits of fermented foods – mainly for their probiotics for strong gut health. It only takes a few tablespoons each day to benefits from fermented foods. Try a variety of kimchi, sauerkraut, kefir, yogurt, kvass, or other lacto-fermented veggies. I add them as a side dish or sometimes just take a few spoonfuls from the jar!
Try my absolute favorite kimchi recipe from Maangchi. I follow her recipe, but don’t use the salty shrimp since I don’t care for the intense fishy taste. I’ve made this many times and it has always been a hit!
Microgreens
Microgreens are tiny versions of vegetables and greens that are packed with nutrients, like vitamins, minerals, and enzymes. Add them to salads, sandwiches, wraps, or use them as a garnish for soups and main dishes. Many grocery stores sell them now, but they’re also SO EASY to grow. You only need soil, seeds, and a small container on your counter top. See my article on growing your own.
Nutritional Yeast
Nutritional yeast is a deactivated yeast often used in vegan cooking to add a cheesy flavor. It’s an excellent source of B-vitamins and is rich in protein. Many brands have added B vitamins (like B12) and iron, which can be beneficial for kids or anyone who eats a vegan/vegetarian diet. Sprinkle nutritional yeast on popcorn, salads, or use it as a seasoning for roasted vegetables. I love adding a spoonful to veggie soup for a richer flavor.
Now that you have a bunch of ideas for adding nutrients to you foods, which will you try first?!
One of the keys to stress free healthy eating is having your list of quick meals. Cooking at home, especially with lots of veggies, seems like so much work. But it’s really not that hard with a go-to plan, basic foods stocked in the fridge and pantry, and maybe a day of prep to have all the vegetables chopped and ready to use. (See my article on how to stock your kitchen.)
There are two things I consider when I create a meal – balance and taste. Balanced meals stay with you longer – they keep you full for longer and are overall more satisfying so you don’t feel a craving for something (usually sugar!). And taste – of course you want it to taste good! Otherwise it’ll be hard to stay motivated to cook at home.
What is a balanced meal? The main things to remember are – 1/2 vegetables, 1/4 protein, 1/4 whole grain or other carb (sweet potatoes, squash, etc.), and a little fat (olive oil, cheese, avocado). Sticking to this basic ratio will give you all the macro nutrients you need and varying the vegetables will give you a range of micronutrients.
How to add easy flavorings? Sauces! Most of my simple meals are steamed veggies, plain grains, and beans or meat. Sounds kinda boring, right? But when you have a great sauce, the whole meal is elevated! Find your go-to sauces that you can keep in the pantry or can be whipped up in a few minutes. (see my list of go-to sauces.)
With this in mind, what kind of meal can you throw together?
Quick Meals in under 30 minutes
Bean and Quinoa Bowlwith Tahini Sauce (my #1 go-to)
Cook quinoa according to package instructions (about 20 minutes)
Steam veggies I have on hand – usually broccoli, carrots, spinach
Chop raw additions – maybe tomatoes, red onion, parsley or cilantro
Make a simple dressing – A favorite is tahini, tamari, lemon juice, raw or powdered garlic, parsley; plus, water to thin sauce
Combine cooked quinoa with canned black beans (rinsed and drained), steamed veggies, raw toppings, and sauce
Top with grated cheese, if desired.
Quick Japchae (Korean glass noodles and veggies)
Stir-fry a mix of colorful vegetables like bell peppers, broccoli, carrots, and mushrooms in avocado or olive oil
Separately, stir fry tofu until crisp on the outside
Cook noodles per package instructions (Japchae uses sweet potato starch noodles, but rice noodles work too)
During the cooler months, I make at least one pot of bone broth every week. It is a warming, nourishing, flavorful part of most of our days. We love it as a basic chicken soup with noodles, or as a base for minestrone or other soups and stews.
There are many benefits to bone broth:
minerals – calcium, magnesium, and phosphorus, plus amino acids and gelatin are needed for strong bones, ligaments, and tendons.
gelatin (comes from the collagen in the bones) – the building blocks for healthy joints (potentially reducing joint pain and increasing joint mobility), strong hair, and glowy skin; it also feeds good bacteria in your gut, and helps strengthen digestive tract lining (important to avoid or heal leaky gut)
glycine (an amino acid) – helps reduce inflammation, strengthen your immune system, and even help you relax. (Glycine supplements are used to reduce anxiety and panic attacks.)
Bone broth is so easy to make. Add a few ingredients in a pot and boil.
Bone Broth Recipe
Ingredients:
1 whole chicken, any size that fits in your biggest pot – I use around 4 lbs; OR 4 lbs beef marrow bones; OR 3-4 chicken carcasses
3-4 chicken feet or additional chicken backs (optional: adds great collagen, but can be hard to find. Sometimes they’re in the freezer section in the grocery store.)
2 carrots, cut in thirds
2 celery stalks, cut in thirds
1 onion, peeled and cut in half
4-5 garlic cloves, smashed
~2 tsp. dried oregano
~2 tsp. dried thyme
~1/2 T peppercorns
~ 1 1/2 tsp. salt. (I add more salt later when making soup.)
2 T apple cider vinegar
Those are my basic ingredients, but you can add these in also: A few leaves of romaine lettuce; Parmesan cheese rind; Corn cob (no corn left); potatoes; sweet potatoes if you want a sweeter broth; parsley towards the end of cooking; celery leaves. This is a versatile recipe, so experiment with different flavors!
Steps
Put the chicken in the pot and fully cover with water. Bring to a boil and let boil for about 20 minutes. Skim off the foam that gathers.
Put rest of ingredients in the pot and bring to a boil again.
Lower heat and simmer for about 2.5 hours. Take the chicken out (it should fall off the bones easily) and put on a cutting board. Use tongs to remove meat from the bones and put it in a container for later. See
Optional step: Take a knife and press on the bones to expose the marrow. Put the the bones, skin, and fat back in the pot.
Simmer for about 6 hours. When done simmering, the broth should be a rich, golden color.
Strain the broth and press the veggies with a large spoon to get more liquid out. Discard the veggies and bones. You can eat the veggies, but they will just be bland and mushy.
Your broth is ready!!
Notes:
If you are not home, you can put the broth in a crock pot to simmer for 8 hours on low.
The broth is easy to freeze for up to six months. Freeze in soup portion size containers or in ice trays, which are perfect for using as a base for sauteing.
How to use it
Drink it in a mug (My daughter loves it like this!)
Make soup
Sauté vegetables in it
In any recipe that calls for broth
Hello! I’m Amy. This is my little spot on the internet where I share about travel, homeschooling, getting creative, food and healthy living. By day I’m a homeschooling mom and Certified Nutritionist..by night I’m a knitter, collage artist, and herbal remedy maker. Thanks for being here!
