Create More Nutritious Meals

Did you know that certain foods can be combined to enhance their nutritional value? Click Properly combining certain food ingredients can increase their bioavailability and intensify their natural chemical components. Here are seven easy ways to get more out of your nutrition dollars.

1. Research by the University of Illinois shows that tomatoes combined with broccoli can significantly increase the levels of cancer-fighting compounds in each. Combining tomatoes with healthy fats and cooking them makes it easier to get their carotenoids. Try a pasta sauce made with olive oil and lightly sauteed or steamed broccoli.

2. Salads are a great addition to your daily diet. Salads are rich in antioxidants, fiber, and phytochemicals. You are not getting the full benefit of fat-free dressings. You can increase your nutritional content by simply dressing your salad in oil and vinegar, or adding healthy fats to it. You can use olive, walnut or pumpkin seed oil, avocado oil, or sprinkle some nuts (walnuts or pecans or almonds, whichever is your preference), seeds (sunflower or pumpkin), or avocado slices with your vinegar dressing.

3. You can get the most out of iron rich foods such as spinach, beets and lentils. Pair them with vitamin C rich foods. Vitamin C can increase your body’s ability absorb iron. It’s easy to combine these foods. Try putting a squeeze of lime or lemon on your spinach, beets, or lentil soup. You can also have a baked potato with your chicken or steak; or you could pair scrambled eggs with salsa. Be bold and let your imagination take control.