In our quest to eat healthy, we often look at ways to make simple changes to our meals that will give us the best nutritional bang for our buck. We recently received some great ideas from Laura Vitale who focuses on healthy eating. She identified some little changes you can try that will make big difference for your diet.
For example, we eat with our eyes first. If your dinner plate does not look appetizing it may not taste as good. To make your plate look appetizing, try adding a variety of colors to your meal. It is not only visually appealing, but it fuels your body with lots of fiber and vitamins.
Laura teamed up with Special K to put together some information related to Special K red berries cereal. It also included other helpful information for people trying to eat a healthy, balanced diet. We took it one step further and provided some recipes you can make at home to give you ideas on how to include some of these options in your meals.
In her write-up she mentioned that Special K red berries contain folic acid, vitamin D, whole grains, iron and fiber which is nice. That makes Special K red berries cereal a good option for a quick breakfast.
However there are other ways to get these into your daily diet. For example, you can get folic acid into your diet by eating romaine lettuce, lentils, enriched pasta and asparagus. We have quite a few recipes available on atombash.com that include recipes. Have you tried our asparagus soup recipe? If not, it is a simple and delicious way to include asparagus in your diet. We also have a delicious and easy Mediterranean pasta with chicken sausage recipe which contains enriched pasta and healthier chicken sausage.
If you are trying to get fiber into your diet, try eating avocados, raspberries, popcorn and apples. Try our mouth-watering chicken salad with apples for a unique way to add fiber to a meal. If you are looking for another way to eat avocados, check out our gazpacho recipe. You can also make raspberry chipotle chicken and include fresh raspberries in the recipe. These are just a few ways to get a little extra fiber.
For whole grains, try including quinoa, brown rice, corn and rolled oats. A while back we posted our favorite muesli recipe. This breakfast recipe includes rolled oats in a different way than you are used to eating them. If you are looking for a meatless meal, try our quinoa stuffed peppers. They are filled with whole grains and quinoa contains a substantial amount of protein. If you like corn on the cob, make our grilled south of the border corn on the cob recipe. It changes corn from boring to special. Our brown rice pilaf is a nice change from white rice and is a great way to include whole grains without doing much differently.
Vitamin D can be found in tuna, egg yolks, fortified cheese and fortified orange juice. Make our ham and cheese frittata which includes both eggs and cheese. You may also want to try our orange and beet salad with orange vinaigrette dressing They contain both orange juice and cheese.
You can get more iron by adding chick peas, nuts, seeds, dried apricots and spinach in your meals. Some of our favorite recipes are Mediterranean pasta with chicken sausage. The basic recipe contains spinach. If we want a vegetarian version of this recipe we substitute the chicken sausage for chick peas.
If you want to make the Mediterranean pasta with chicken sausage, you can purchase the sausage at Sprouts in both Mesa and Prescott Valley.
Sometimes the hardest thing to do is to start. Eating more healthy does not have to be difficult. Hopefully some of these recipes will help you make a good start. We provided links to several of our recipes but there are many more available. For other articles and recipes see Mesa Food Examiner and Prescott Food Examiner. To automatically receive our articles and recipes, click on subscribe. It’s free and SPAM-free.