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)
- use fresh ginger in veggie saute
- try a turmeric latte
- add cinnamon to oatmeal, yogurt, or even coffee
- get inspired by a spice book!
Nut and Seed Toppings
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!
Try this Butternut Squash Soup with Pumpkin Seeds from Isabel Eats:
Smoothie Bowls
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.
I love every smoothie bowl on this list: (these are vegan, but feel free to use dairy instead)
Seaweed
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.
Try this easy seaweed salad from Asian Caucasian:
Algae
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.
Look at this beautiful smoothie from The Conscious Plant Kitchen!
Fermented Foods
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?!
