If you are interested in amplifying nutrition in your meal in 2020, here are six of the superfoods you must add to your diet.
- Kale: Well, if you still have not added kale to your diet, what are you waiting for? This vegetable is packed to maximize nutrition that puts it extremely high on the world’s healthiest foods list. Even spinach is not as must nutritious as kale. You can use it as a salad base, put it in your sandwiches or on a wrap, braise it, boil it, make it into chips, sautee it- the options are endless. Oh yeah, and throw a little handful of kale into your preferred smoothie too, an infinite range of possibilities, you see?
- PB2: No, it is not the name of a drug that could harm you many folds. PB2 are harmless dehydrated peanuts, which, when added to water, turn into peanut butter with around 80% fewer calories! Now I’m all about consuming foods in their most natural form, but try to hold on here. You’re telling me I can have two Tbsp of this stuff at only 45 calories and still, get five grams of protein with only three ingredients?! Sign me up. You’re supposed to mix two Tbsp of the powder with one Tbsp of water to make a spread, but I mix the powder straight into my smoothies, yogurt, or shakes, and sometimes I dip my strawberries or apples directly into the jar of powder. You can purchase PB2 in all your local grocery stores. It is the next big thing.
- Chia Seeds: Ch-ch-ch-chia! These seeds are an outstanding source of omega-3 fatty acids (which barely anyone gets enough of), full of magnesium, iron, zinc, fiber, and calcium, and rich in antioxidants. Compared to flaxseeds, chia seeds provide more potassium, omega-3s, potassium, fiber, and calcium, all crucial nutrients that most everyone needs more. They have a nutty flavor, and you can eat them cooked or raw. Sprinkle chia seeds on yogurt, cereal, smoothies or oatmeal. Add ’em when to your baked goods like muffins and bread. AND, if you run out of eggs, the absurd thing about chia is that if you mix the seeds with water and let them sit for a few moments, they turn into a cozy gel that you can use as a replacement for eggs in baking.
- Dates: Having an intense sugar craving? Trust me; you can’t get much sweeter than a date. I keep mine in the fridge and a couple of them after dinner as a no-fuss, all-natural dessert, and it checks my sweet tooth. Don’t go eating ten at a time, though, or you’ll be spending a lot of time in the pot. Although, like me, if you’re having trouble with regularity, they can help with that.
- Lentils: They’re like little mini beans, and they pack nearly 10 grams of protein per half-cup. You can find them in various colors, but red, black, or green are the most common. And they’re affordable. Try them in stews and soups or mixed with a high-protein grain like bulgur, quinoa, or brown rice.
- Farro: Farro is an ancient grain. It is the more famous quinoa higher in protein than whole-grain pasta and bland old brown rice. It’s excellent as risotto and works as an alternate for any dish that calls for brown rice. I used it in my packed peppers recipe last time I made them. It’s got a fabulous nutty flavor, and I think it would make for an excellent warm breakfast cereal mixed with honey, sliced almonds, and blueberries, but I’ve yet to try it that way.
So, if you haven’t tried any of these kinds of stuff yet, jump on the bandwagon this winter and get trying! And don’t forget to leave us your comments on NYK Daily and tell us what you thought. Also, feel free to share some of your preferred recipes using these ingredients.