Easy Upgrades
Add some nutritious ingredient to already-healthy
meals to transform them into super health-boosting meals.
Boost Smoothies
Add unsweetened cocoa powder
Cocoa
powder is rich in flavonoids, the antioxidants that reduce blood pressure and cholesterol.
They also protect against sun damage. It contains no added sugar and has less
saturated fat than dark chocolate.
Boost Yoghurt
Add flaxseeds
These
are a rich source of omega-3 fatty acids, vitamin B6 and fibre. Grind them with
a pestle and mortar to aid digestion.
Boost Salmon
Add oregano
It
has up to 20x more antioxidants than other herbs, particularly if you buy
fresh.
Boost sandwiches
Add broccoli sprouts
They
have up to 100x more sulforaphane than full-grown broccoli – which helps to neutralize
carcinogen. It can be difficult to obtain in the supermarkets so you may want
to grow your own.
Add turmeric
The
yellow curcumin is a powerful anti-inflammatory phytochemical which helps to
maintain mental health
Boost salad
Add edamame
50g
of these green soyabeans provides 5.5g of protein, 2.6g fibre and lots of
folate, magnesium and vitamin K.
Boost pasta sauce
Add minced turkey
For
every 28g, minced turkey has one more gram of protein than minced beef, and
less saturated fat. It also provides absorbable iron, needed for endurance
running.
Boost salad dressing
Add hempseed oil
This
has more onega-3 alpha-linoleic acid than olive oil, reducing the risk of heart
attacks.
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