3 Superfoods You Can Add to Almost Every Meal

Healthy eating doesn’t have to be all or nothing. These 3 Superfoods can be added to the healthiest, Instagram worthy meals, or those meals that are less than perfect, you know, the ones you are just happy made it to the table.

I would be lying if I said I had never added gelatin to a box of Annie’s Mac and Cheese, but the truth is we all eat meals that aren’t great for us. Adding even a little bit of one of these 3 Superfoods is better than none.

The little things really do add up.

No matter where you are in your health journey you can do this. If eating healthy seems overwhelming, just pick one of these Superfoods and try adding them to your diet a couple times a week.

1. Bone Broth or Gelatin

My love for bone broth is no secret. Out of these 3 Superfoods, You Can Add to Almost Every Meal, I am most obsessed with bone broth.

My first ever blog post was about bone broth. I consume bone broth and recommend it to others regularly.

You can make your own, or buy a high-quality brand like Kettle & Fire.

The cook in me loves the extra flavor and body it can add to a dish. The health coach in me loves the proteins it contains and their health benefits. The hunter in me loves showing respect for the animal I harvested by using all the animal I can. The mom in me loves that it easy to incorporate into my kids’ diet.

How to Add Bone Broth to Meals

Use in place of water in any savory meal. If a recipe calls for water, just substitute bone broth.

Uses for Bone Broth

• Cook rice or noodles in bone broth
• Add a cup to hamburger meat after it has been brown and simmer to reduce such as taco meat or Egg Roll Bowl (recipe in my E-book)
• Use as a base in soups (my favorite is Life Changing Somalian Inspires Chicken Soup), chilis, curries, and stews (such as Pumpkin Spice Chili)

How to Add Gelatin

Gelatin is a cooked form of collagen and has many of the nutrients found in bone broth. It can be purchased in bulk and kept in your pantry (here is the grass-fed gelatin I use). Gelatin has less flavor than bone broth, so it can be added to savory and sweet dishes.

Start by mixing 1 teaspoon of gelatin and 1 tablespoon cool water. This is called blooming, and once it sets up, it can be stirred into any warm food or liquid.

Uses for Gelatin

• Any meal bone broth can be used
• Add to rice while it is cooking or stir in after it is done.
• Any meal that calls for ground meat, just stir in bloomed gelatin once the meat is browned
• Paleo oatmeal
• Collagen Coconut Milk
• I even added it to my DIY Backpacking Meals

2. Frozen Power Greens

I always have at least one bag of frozen power greens from Costco in my freezer. This way I always have them on hand

How to Add Frozen Greens

Once the leaves are frozen, I crunch them up into little pieces.  Freezing the greens ensures they don’t go bad as well as making some of the nutrients more bioavailable.
Once your meal is almost done cooking, stir in a ½ cup (or more).

Uses For Power Greens

 

• Smoothies
• Frittatas and Egg Puffs
• Stir in the last minute of any slow-cooker meal (here is how to get the most out of your slow-cooker)
• Rice
• Stir into soups, chilis, curries, and stews
• Box Macaroni and Cheese

3. Cauliflower Rice

Cauliflower rice is so versatile. And despite Cauliflower being amazing for you, it doesn’t have a very strong flavor once it is cooked.

How to Add Cauliflower Rice

You can buy Cauliflower pre-riced, fresh or frozen, or use a cheese grater/ food processor to rice a head of Cauliflower yourself. Since my Costco started carrying Cauliflower rice, I have tried to always keep a bag in my freezer.

I usually roast Cauliflower rice in the oven.  Just drizzle a little avocado oil, sprinkle with salt, mix, then evenly spread out on a baking tray lined with parchment paper or a silicon mat (these are the mats I use almost daily!)

You can also sauté on the stove or add Cauliflower rice directly to the dish.

Uses for Cauliflower Rice

• Curry
• Chile
• Fried “rice”
• Keto Taco Casserole
• Rice- Often I will cook rice in bone broth then mix with Cauliflower rice. This is a good compromise for kids and people not willing to completely give up rice.

Small Thing Add Up to Big Things

A healthy diet doesn’t need to be all or nothing. Good choices, no matter how small can add up to something great. Finding creative ways to use these 3 superfoods to your meals is a great way to add nutrients to your less than perfect diet, let’s be honest, no one’s perfect.

Hopefully, these small steps will seem very doable and make eating healthier a little less intimidating. Who knows, taking these steps may lead to other positive changes in your life.

Keep in touch, let me know ways you add nutrients to your food!

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