Trying to eat healthier in the new year? No need to abandon your favorite go-to recipes. These power-packed toppings can boost the nutritional impact of any meal.
1. Chia Seeds
Packed with fiber and anti-inflammatory omega-3 fats, chia seeds have a pleasant crunchy texture reminiscent of poppy seeds. Sprinkle over hot or cold cereal, ice cream or frozen yogurt. You can stir them into muffin or pancake batter or sprinkle on top before baking for extra texture.
2. Avocado
Creamy avocado is not only rich in heart-healthy monounsaturated fats, it also boosts your ability to absorb nutrients from food paired with it. Add a few slices of fresh avocado to your salads, sandwiches, burgers or morning toast.
3. Toasted Wheat Germ
Wheat germ is a particularly good source of vitamin E, a nutrient that nine out of 10 adults fail to get enough of. It’s also rich in selenium and zinc, two minerals that support healthy immune function. Sprinkle toasted wheat germ on creamy soups, hot cereal, ice cream or frozen yogurt. It also makes a great coating for oven-baked chicken or fish.
4. Greek Yogurt
Add a dollop of Greek yogurt to your chili, baked potato, omelet or beef stew. Like sour cream, Greek yogurt cools the heat of spicy foods and adds a tang to bland ones, but with more protein and calcium and fewer calories. Add a bit of sweetener and it makes a nutritious and delicious topping for pumpkin pie, carrot cake and other desserts.
5. Pomegranate Seeds
Technically known as arils, these juicy ruby kernels are bursting with vitamin C and flavanoids that help keep your heart, brain and blood vessels healthy. Although extracting the seeds from the fruit can be a bit of a chore (and a messy one at that), many grocery stores now sell containers of fresh ready-to-eat arils. Sprinkle them over oatmeal, yogurt, mixed fruit and salads, or press them lightly onto a soft cheese and spread on toast or crackers. Add a few to a glass of sparkling wine or grape juice for a festive cocktail.
