There are several nutrients that are absolutely necessary in order for your body to function as it should. If you are eating a balanced whole food diet, then you are probably getting enough of them to maintain good health. However, if you’re eating a diet high in processed foods, red meat, dairy, salt and sugar, then you’re probably lacking adequate amounts of many essential nutrients.
But what if you could easily add some of those important nutrients to your favorite foods? Here are some quick and tasty recipes that you can boost with supplements to help improve your nutrient intake.
Fruits and Vegetables
The World Health Organization (WHO) estimates that more than six million deaths were attributed to inadequate fruit and vegetable consumption in 2010. WHO recommends a minimum of 400g of produce each day.
If you’re not getting the recommended daily amounts, then you’re missing out on vitamins and minerals—including the antioxidant power—that can help reduce the risk of many leading causes of death and illness, such as obesity, certain cancers, heart disease and type 2 diabetes.
Greens powders contain an array of plants that have been dried and mixed to create a supplement providing the user with a host of various vitamins and minerals. While greens powder can be quite beneficial, it’s important to take it in addition to a good amount of real fruits and vegetables in your diet because the body reacts differently to whole foods compared to isolated nutrients. Look for a high-quality greens powder, preferably one which has been certified by a third-party testing lab like the National Sanitation Foundation or Consumer Lab.
Grape Melon Smoothie
Ingredients:
1 cup grapes
1-1/2 cups cantaloupe, cut into pieces with rind removed
1 cup almond milk (unsweetened)
2 Tbs. of your favorite greens powder
2 Tbs. coconut oil
Instructions:
Tip: Freeze the grapes and cut cantaloupe overnight for a frosty smoothie!
Melt coconut oil over low heat.
Combine grapes, cantaloupe and almond milk in a blender.
Add in greens powder, then continue to blend.
With blender running at a low setting, carefully pour in coconut oil. (Melting it beforehand helps the coconut oil incorporate into your smoothie better.)
Pour the smoothie, dividing it between 2 glasses.
Makes 2 servings
White Bean Superfood Dip
Ingredients:
2 Tbs. olive oil
2 cloves garlic, peeled and minced
2 cans (15 oz.) white beans, drained and rinsed
2 Tbs. freshly squeezed lemon juice
1 Tbs. greens powder
2 tsp. sea salt
¼ tsp. ground black pepper
Instructions:
In a small frying pan over medium heat, stir the garlic cloves in the oil until garlic is fragrant but not browned.
Pour the oil and garlic into a food processor.
Add salt, white beans, lemon juice, black pepper and greens powder to the food processor and mix until smooth.
Transfer mixture to a serving bowl.
Enjoy with vegetables or pita chips.
Makes 6 servings