Who knew a handful of super foods could easily and deliciously boost the nutrition of your diet? Toss these four nutrient-packed ingredients into your vegan dishes to improve your diet.
Who knew a handful of super foods could easily and deliciously boost the nutrition of your diet? Toss these four nutrient-packed ingredients into your vegan dishes to improve your diet.
Healthy handfuls
1. Olives
If you’re looking for succulent flavor, a handful of olives won’t disappoint. A handful of olives is loaded with heart-healthy fats and antioxidants. At about five calories per olive, you can a generous handful to pasta, rice, salads and so many other dishes. We like putting pitted olives on our fingers and eating the fruit one by one.
2. Watercress
As you’re finishing up your rice or pasta, toss in a generous handful of watercress to give your meal more color and cancer-fighting power. Research shows that watercress combats breast cancer as well as cancer medications. You can also toss watercress into your salads, soups, and green drinks.
3. Dried currants
A handful of dried currants is a naturally sweet way to add potassium, iron, vitamin B6, and fiber to your meal. Currants are a concentrated source of nutrition. We love tossing them into coconut rice, curries, enchilada fillings, salads, puddings, and hot cereals. If currants are unavailable, try raisins or another dried (unsweetened) fruit.
4. Sliced almonds
Almonds are so easy to pop in your mouth as a snack, but these nutritious gems lend a delicious crunch to any dish from breakfast to dessert. A handful of almonds is loaded with heart-healthy fats, protein, fiber, calcium, vitamin E, and B vitamins. Toss them into hot cereal, granola, trail mix, salads, grain dishes, and sweet treats of your choice. You can swap out almonds for a handful of any variety or nut or seed to add nutritious variety to your diet.
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