Cooking at home is one of the simplest ways to ensure you and your family eat well and avoid processed nutritionally-empty food. Choosing the right ingredients can make an already-healthy meal even better for you.
These powerhouse foods are easy to incorporate into a variety of dishes for extra nutrition and flavor.
1. Leafy Greens
You probably already know that leafy greens are great for you. Veggies like spinach, kale, and bok choy are packed with antioxidants, essential vitamins, fiber, and calcium.
They’re also low-calorie, so you can eat as many leafy greens as you want with zero guilt. Try tossing a handful of leafy greens into your soup or stir-fry, using greens as a bed for rice or pasta, or just adding a simple green salad to the side of your plate.
2. Olive Oil
Olive oil is a heart-healthy choice for cooking. It also has a great flavor that pairs well with Mediterranean-inspired meals. You can get the health benefits of olive oil by adding a drizzle to your salad or by making it your go-to cooking oil.
3. Nuts
A nut is a simple dry fruit with one or two seeds in which the ovary wall becomes very hard (stony or woody) at maturity, and where the seed remains attached or fused with the ovary wall. Examples include almonds, pecans, walnuts, brazil nuts, cashew nuts, chestnuts, hazelnuts, macadamia nuts, pine nuts, and pistachio nuts.
Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterols.
The ideal snack at nearly any time of the day. However, it is important to bear in mind that, although nuts contain healthful fats, they tend to be high in calories.
4. Herbs and Spices
Herbs and spices don’t just make food taste great. They also have tons of nutritional benefits. Cayenne, turmeric, black pepper, and ginger all reduce inflammation in the body, which lowers your risk of developing many common health problems. And basil, cumin, oregano, and cinnamon are all high in cancer-fighting antioxidants.
Try picking out a new-to-you spice next time you go to the grocery store, and experiment with different combinations of herbs when you cook – you’re sure to find some fresh flavors you love.
5. Tomatoes
Tomatoes are incredibly nutrient-dense. They contain a generous dose of the antioxidant lycopene, as well as vitamin C, vitamin K, vitamin A, and several of the B vitamins. They’re also delicious and easy to use in lots of meals.
Try tossing a can of tomatoes in your soup, adding tomato wedges to your salad, or topping your tacos with salsa.
6. Beans
Beans are an easy way to boost the protein content of any meal. Beans are seeds from the Fabaceae family, commonly known as the legume, pea, or bean family. They are an affordable source of protein, fiber, and vitamins that offer many health benefits.
Try adding beans instead of meat to soups, casseroles, and pasta dishes.
7. Avocado
Avocado, like olive oil, is an excellent source of heart-healthy fat. Add sliced or mashed avocado to your Mexican-inspired meals, use avocado instead of mayonnaise on a sandwich, or just add a few slices of this rich fruit to your salad.