In today’s fast-paced life, catching up to day-to-day meals seems like a task. But with a little creativity and a few simple additions, you can elevate your everyday meals and add nutritional value beyond measure.
In this article, we will explore seven easy meal add-ons that won’t only elevate your dishes but will also give them a nutritional boost.
From the goodness of peanut butter to the amazing benefits that chia seeds offer, join us as we unravel these nutritional add-ons to your everyday dishes that will elevate your meals.
Top 7 nutritional items to elevate your everyday meals
1. Avocado
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Avocados are, hands down, my favourite ingredient in any and almost every meal, and let me tell you why—they are not only yummy but also extremely nutritious. They are filled with fibre, and other vitamins and minerals, including Vitamin K, folate, and potassium.
My go-to breakfast includes slicing avocados into my sandwiches or salads or mashing it onto my toast for a snack. Another great alternative is to blend it in your smoothies (my sister’s favourite) or use it as a substitute for butter or oil in baking recipes.
If you’re craving something savoury, add these versatile buddies into dips, spreads, or salad dressings for a boost of flavour and nutrition. I don’t think now I need to explain why it is my personal favourite—it’s simple and versatile and also super easy to make.
2. Chia seeds
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Next up, we have chia seeds – tiny seeds that pack a big nutritional punch. These seeds are loaded with fibre, omega-3 fatty acids, and antioxidants, making them a powerhouse of nutrition. Even a tablespoon of chia seeds provides a good enough dose of nutrients, including calcium, magnesium, and phosphorus.
Here’s my quick and easy way to incorporate chia seeds into your diet by sprinkling them on top of yoghurt, oatmeal, or cereal for added crunch and texture. You can also mix them into smoothies or homemade energy bars for a boost of nutrition on the go. Additionally, chia seeds can be used as a natural thickener in soups, sauces, and puddings, adding a nutritional boost without altering the flavour.
These go with almost everything and have a supremely mild taste (next to none) with tons of benefits, so let your creativity go wild and experiment with chia seeds.
3. Peanut butter
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It’s safe to say that peanut butter is everyone’s favourite pantry staple. Not only does it taste good but it is also packed with nutrients. We’re talking plant-based protein, healthy fats, and vitamins like E, magnesium, and potassium—all in one spread.
Need a quick snack? Simply spread it on whole-grain toast or rice cakes. Easy enough, right? I’ll let you in on a little secret—this chocolate-flavoured peanut butter from MyFitness is my go-to snack to curb my chocolate cravings while still giving my body protein.
My go-to for a savoury twist is adding a drop of peanut butter to stir-fries or salad dressings for an extra burst of flavour.
Buy it here
4. Flaxseed
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Flaxseeds are packed with a nutritional punch, bursting with omega-3s, fibre, and lignans. These little powerhouses have been linked to a whole lot of health benefits, like keeping your heart happy, lowering your cancer risk, and even helping control inflammation.
You can easily incorporate flaxseed into your diet, some of the quick and easy ways to do so is by grinding it into a fine powder and adding it to baked goods like muffins, pancakes, or bread. You can also sprinkle flaxseed on yoghurt, cereal, or salads for a nutty flavour and a nutritional boost.
I’ve always seen my mom use flaxseed oil as a salad dressing or added to smoothies for a dose of healthy fats and antioxidants, and trust me when I say this, you don’t need to compromise on taste in order to eat healthy.
5. Spinach
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Let me introduce you to the real OG in the world of nutrition, spinach – Popeye’s favourite food. This leafy green was his favourite for not one, but multiple reasons—not only is it versatile but is also packed with vitamins, minerals, and antioxidants. It’s also a great source of Vitamins A, C, and K, iron, and folate.
Let’s look at some fun ways of incorporating spinach into your meals, and mind you, these are approved by my mom herself. From adding them to your salads, sandwiches and wraps to giving them an interesting twist with soups, stews, or pasta dishes for a boost of nutrition. You can also blend spinach into smoothies or sauces for an extra dose of vitamins and minerals. Extra brownie points for adding spinach as a pizza or omelette topping – it adds flavour, texture, and nutrition to any dish (and would leave you craving more).
6. Berries
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All the sweet lovers, this one’s for you! Packed with antioxidants, vitamins, and fibre, berries are not only delicious in taste but are also incredibly nutritious. No matter what you prefer— strawberries, blueberries, raspberries, or blackberries, the shape and size do not matter because all of them have numerous benefits.
My mom loves to enjoy berries by adding them to breakfasts like oatmeal, cereal, or yoghurt for a burst of sweetness and nutrition while I love to blend them into smoothies or sauces for natural sweetness. Additionally, berries also make a great topping for desserts like pancakes, waffles, or ice cream, cutting the need for added sugars.
7. Greek Yoghurt
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Greek yoghurt is filled with protein, probiotics, and essential nutrients like calcium and Vitamin D and adds a creamy texture and tangy flavour to your meals. Not only does it provide a significant protein boost it’s also super simple and fun to experiment with as well.
One quick and easy way to enjoy Greek yoghurt is by using it as a base for sauces, dips, or dressings. You can also try replacing it for sour cream or mayonnaise as a healthy alternative to lighten up dishes without sacrificing flavour.
Here’s an iDiva-approved pro tip – Greek yoghurt makes a great topping for savoury dishes like baked potatoes or chilli.
These simple add-ons can elevate your everyday meals making them healthier without sacrificing the taste. Whether you’re an avocado lover like me or prefer a sprinkle of chia seeds or someone who can’t resist sweet berries, this is your cue to get your hands on these super quick yet easy recipes. Feel free to follow mine or experiment with your own with a twist.
Social and lead images credits: Instagram/ rakulpreet and Instagram/shraddhakapoor
