Healthy Ingredients Every Recipe Should Include

Everyone knows that eating healthy is essential, but we don’t always incorporate it into our cooking. These ingredients are all staples of a healthy diet, and we should include them in our dishes more often:

  • Quinoa: This grain is packed with protein and fiber and has fewer carbs than wheat products like rice.
  • Tofu: Tofu doesn’t have much flavor on its own, but adding some sauce or spices to the dish will make it tasty for everyone! It’s perfect for vegetarians looking for protein.
  • Pine Nuts: These nuts are packed with fat and protein. Just don’t cook them at high heat because they can burn quickly.
  • Avocados: These fruit sacks make everything taste delicious! Try adding them to salads and sandwiches, or chop them up and add them to hummus for a healthy snack.
  • Broccoli: Not only is this vegetable low in calories but it’s loaded with nutrition. Vitamin C, potassium, fiber, and calcium are all in this veggie!
  • Dulse: Maybe you don’t know much about this sea vegetable, but you should add it to your diet. This food is full of iron and vitamins A and E.
  • Tahini: This is a delicious food made from sesame seeds. It’s used in a lot of Middle Eastern dishes, but it can’t be found in the store, so it’s great to get at home!
  • Flax Seeds: These tiny seeds are rich in nutrients. They have lots of fiber and omega-3 fats, so they’re perfect for craving any time of day.
  • Salmon: It may be a little pricey, but salmon is an excellent source of protein and omega 3s.
  • Blueberries: These little wonders are a natural source of vitamin C. They also contain polyphenols that have anti-inflammatory properties.
  • Spinach: Not only does this vegetable have a healthy dose of iron, but it’s also packed with nutrients like vitamin A, calcium, and fiber.
  • Sweet Potatoes: Despite the name, sweet potatoes aren’t sweet at all! They’re perfect for adding flavor to any dish, and they’re deficient in calories.
  • Walnuts: These nuts are loaded with fat and protein. They make great snacks or add flavor to any dish you’re cooking (they’re good in smoothies too).
  • Ground Flaxseeds: This ground seed is full of omega 3s, calcium, fiber, and iron. Add it to your morning cereal, or put some in your salad dressing.
  • Chia Seeds: These seeds are high in omega 3s and fiber, and they’re also packed with nutrients like magnesium, iron, and antioxidants. They’re perfect for baking.
  • Mushrooms: These little guys are great for adding flavor to food without too much fat.
  • Carrots: The next time you’re cooking a stir fry, toss a few carrots in there to add sweetness without too many carbs or calories.
  • Garlic: This herb is full of antioxidants and has been used in food for centuries! It’s also great when chopped and mixed with oil, herbs, or spices.
  • Paprika: This spice is an excellent source of nutrients like B vitamins, beta-carotene, and vitamin C. Add some to your next dish for a little extra flavor.
  • Oregano: Another spice used in cooking for centuries, oregano contains high levels of antioxidant compounds like vitamin A, C, manganese, and zinc.
  • Turmeric: This spice is packed with powerful antioxidants, including curcumin (which has anti-inflammatory properties) and other compounds called polyphenols (which are even more powerful at fighting free radicals).
  • Cilantro: Cilantro has a mild flavor and is excellent as a fresh herb or a spice. It’s high in vitamin K and is part of the cruciferous family, including broccoli, kale, and cauliflower.
  • Cinnamon: This spice contains antioxidants and makes everything taste better! Add it to oatmeal and your morning smoothie.
  • Mustard: If you don’t already have it in your pantry, set out some mustard next time you’re cooking something. This spicy condiment contains vitamin A, B vitamins, minerals like iron, zinc, and manganese (and vitamins like thiamin), and fiber.
  • Coconut Oil: This can be used as fat, but it’s also great for adding flavor to dishes. Add it to your next stir fry or scramble.
  • Truffle Oil: If you do have a bottle of this, don’t forget that it’s a high-calorie condiment.
  • Olive Oil: Another tasty fat that is packed with vitamins and antioxidants! The next time you’re preparing something, pick up some olive oil and add it to the pan instead of butter.
  • Cilantro: Cilantro has a mild flavor and is excellent as a fresh herb or a spice. It’s high in vitamin K and is part of the cruciferous family, including broccoli, kale, and cauliflower.
  • Walnuts: These nuts are loaded with fat and protein. They make great snacks or add flavor to any dish you’re cooking (they’re good in smoothies too).
  • Basil: This herb is full of antioxidants and has been used in food for centuries! It’s also great when chopped and mixed with oil, herbs, or spices.
  • Garlic: This herb is full of antioxidants and has been used in food for centuries! It’s also great when chopped and mixed with oil, herbs, or spices.
  • Oatmeal: You can’t go wrong adding oatmeal to your next batch of pancakes! The fiber will help keep your blood sugar stabilized, while the protein will keep you full longer.
  • Eggs: One of the most nutritious superfoods in existence.
  • Lentils: These legumes are full of protein and fiber, making them perfect for gaining weight (they’re also high in iron). Try cooking them with greens like spinach (cooking them makes lentils expand, making them easier to digest).
  • Tomatoes: This fruit is full of lycopene, a powerful antioxidant. It’s also good for your heart and can reduce the risk of prostate cancer. Add it to your next salad or dish!
  • Eggs: The next time you’re preparing omelets or scrambled eggs, try using one whole egg instead of two egg whites. The yolk contains two times the fat of the white, so you’ll be getting more bang for your buck!
  • Kale: This green vegetable is packed with fiber and vitamins A, C, and K. Besides being great for you, kale is delicious in any recipe (try steaming it to get all those little hidden nutrients).
  • Spinach: Not only does this vegetable have a healthy dose of iron, but it’s also full of nutrients like vitamin A, calcium, and fiber.
  • Broccoli: This vegetable is packed with fiber, vitamin C and cancer-fighting compounds. It’s great when added to your next dish for extra flavor!
  • Squash: Again, the fiber in this veggie is what makes it so healthy. You can add it to anything! Try putting it in pasta or steaming/sauteing it with other veggies.

That’s all I have for now. Like I said. Hopefully, this list will help you get started on the right track with your goals to staying healthy. Do you have any suggestions for good foods to add to the list? Please let us know!

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