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5 Superfood Ingredients To Boost The Nutritional Value Of Any Meal

Updated: Mar 12, 2023


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As someone who juggles a hectic lifestyle with picky taste buds, I used to struggle with finding healthier options while cooking meals that were both tasty and quick to make.


If you struggle with the same dilemma and tend to order expensive salads to make up for the fact that you ordered take out 5 times this week - this article is for you.


There are some simple ways to make your meals daily nutritious, one of the easiest ways to do this is by adding superfood ingredients to your dishes. They are packed with vitamins, minerals, and antioxidants that support your health and well-being.


I have come to learn that incorporating nutrient-dense superfoods is a game changer when it comes to elevating my meals. Most of these ingredients do not have a strong flavor and once they are added in, they usually tend to either blend in or subtly enhance the flavor of the dish.


The best part?


These superfoods can be added to almost any meal, from breakfast to dinner. I do not need to come up with elaborate meal preps or recipes to make these meals - all I need to do is add them to my existing meals. For instance, if I feel like eating a bowl of cheesy pasta, all I need to do is add a bit of nutritional yeast to my sauce to boost the dish's nutritional value - and voila!


After frequent calls with my mother and a lot of research, I was able to come up with a list of superfoods that I could add to my meals to make them healthier - and here they are.


Trust me, your taste buds and your body will thank you.


 


One - Chia seeds


Chia seeds have gained popularity in recent years as a superfood due to their many health benefits. They are an excellent source of fiber, which can help promote digestive health and keep you feeling full for longer. They are also high in protein, which is important for building and repairing tissues in the body, and omega-3 fatty acids, which have been linked to a reduced risk of heart disease.


I had first tried them as a pudding for breakfast, and I absolutely loved them. All you need to do is prep them the night before by soaking the seeds in milk along with a tad bit of sweetener based on your preference (I prefer using honey or agave). You can add fresh fruit, seeds, nuts, and granola to this to make it taste even better. To me, this is the perfect way to have a healthy breakfast that tastes like a dessert.


It's important to keep in mind that chia seeds absorb water and become gel-like when they are soaked. This property makes them an excellent egg substitute in vegan baking, but it can also make them a bit tricky to work with. To avoid a slimy texture and clumps, it's best to soak chia seeds in water before adding them to your recipes.


You can also try - Hemp Seed and Flax Seeds




Two - Nutritional Yeast


At first, when I heard the name of this superfood I thought it was similar to the yeast used in bread - but I was wrong. It is a similar kind but nutritional yeast is the deactivated form of regular yeast used in baking and has a nutty, cheesy flavor

It is often fortified with vitamins and minerals, including B vitamins, which can help support energy levels and cognitive function. Nutritional yeast is also a good source of protein and can help vegans and vegetarians meet their protein needs.


My favorite method to use this in my meals is by tossing tofu cubes in nutritional yeast and popping them into the air fryer. This is a great way to make them crispy without using cornstarch or flour. It is also a great way to add flavor to soups, stews, and sauces, and can be used as a seasoning for popcorn or roasted vegetables.


It's important to keep in mind that nutritional yeast has a distinct flavor that may not be appealing to everyone. It is commonly used as a vegan substitute for Parmesan cheese.




Three - Maca or Spirulina


Maca powder is made from the root of the maca plant, which is native to Peru. It has a slightly sweet, nutty flavor and is often used as a natural energy booster. Maca powder is also rich in vitamins, minerals, and antioxidants, and has been shown to help regulate hormones, improve mood, and support healthy immune function.


Spirulina is a type of blue-green algae that is packed with nutrients, including protein, iron, and B vitamins. It is often used as a natural energy booster and is believed to have anti-inflammatory and antioxidant properties. Spirulina has a slightly earthy, seaweed-like taste, so it's best to use it in small amounts to avoid overpowering the other flavors in your smoothie.


Both maca powder and spirulina can be great additions to your smoothies to boost their nutritional value and provide extra health benefits. Just be sure to start with small amounts and adjust to your taste preferences.


To use these powders in smoothies, add 1-2 teaspoons of either of them to your blender and your other ingredients. It's important to note that spirulina has an intense color, so your smoothie may turn green or blue when you add it.




Four - Tumeric Powder


Turmeric is a spice commonly used in Indian and Middle Eastern cuisine. It is a superfood that's been used for centuries in traditional Ayurvedic and Chinese medicine. It contains a compound called curcumin, which has been shown to have anti-inflammatory and antioxidant properties. Curcumin has also been linked to improved brain function and reduced risk of heart disease.


Being from India, I’m no stranger to the benefits of this spice. I also love that it adds rich color and a tempting aroma to any dish that you add it to.


One easy way to incorporate turmeric into your everyday meals is by adding it to scrambled eggs or tofu along with some black pepper (which can help to increase the absorption of the turmeric).

It can also be used in curries, sauces, sprinkled over roasted veggies, smoothies, or even turmeric lattes!


Keep in mind, that you just have to treat it like any other spice. A tiny amount goes a long way with this and adding too much can change the flavor of your dish by making it bitter.




Five - Seaweed or Nori


Seaweed is a nutrient-dense superfood that's not only delicious but also incredibly versatile. It's a great source of iodine, which is important for healthy thyroid function, and it also contains a range of other vitamins and minerals.


One easy way to add seaweed to your meals is by incorporating it into soups. All you need to do is cut up some dried seaweed sheets and add them to the boiling pot. Allow it to simmer with your other ingredients for an extra boost of flavor and nutrition.


Seaweed has the perfect umami flavor that can be used as a topping for salads or mixed into stir-fries.


If you are someone who enjoys sushi, seaweed can be used as a wrapper for rice, fish, pickled veggies, and other fillings.


On the other hand, if you prefer having nori in its dried form and do not like the texture of this ingredient when it is cooked, you can have it as a chip or cracker. I personally am not the biggest fan of seaweed and that is when I found this tastier alternative. You can find seaweed snacks in many grocery stores, or make your own by roasting seaweed sheets in the oven with a bit of salt and sesame oil.



 

Adding superfoods to your meals is an easy and delicious way to boost your nutrient intake and support overall health. From spirulina powder to turmeric to seaweed, there are plenty of options to choose from, and many ways to incorporate them into your everyday meals.


By experimenting with different ingredients and recipes, you can discover new flavors and textures that will make eating healthy a joy rather than a chore!


Love,

Rae




// not a sponsored post. Terrasoul as a brand has premium quality superfood powders.


* As an Amazon Associate, I earn from qualifying purchases through the product links mentioned above

Graphics - Rae

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