Making simple changes to your recipes can really boost their nutritional value and overall quality.
Here are a few tips:
It’s best to stay away from enriched and bleached grains. Instead, stick to whole grains such as brown rice, quinoa, barley, Farro and whole wheat. Using pre-cooked brown rice and quinoa is just as nutritious and can save time as well as dirty dishes.
Your protein should be plant-based (like lentils, quinoa, tofu, or beans) or meat that’s antibiotic-free and, if possible, organic/free range. For fish and seafood choose wild. Time-savers include wild shrimp and edamame that are pre-cooked and just need to be heated.
These should make up at least half of your meal, so choose 2 to 3 different vegetables to add for extra fiber, essential vitamins, and minerals. Frozen vegetables are just as nutritious as fresh, and make great side options. Think about creating a rainbow on your plate by picking a variety of colors!
Try using olive oil rather than butter to decrease your intake of saturated fats. Also, opt for low-sodium broths.
Hope these make-overs inspire you to experiment! We’re here to help if you’re looking for even more ideas.