We Can Create More Nutritious Meals

Did you know that you can combine foods to increase their nutritional value? When certain chemical components are properly combined, they can be intensified and made more bioavailable. Here are seven ways you can get more for your nutritional http://www.my-prep.co.uk.

1. Research from the University of Illinois has shown that combining tomatoes with broccoli significantly increases the amount of cancer fighting compounds in each. Combine tomatoes with healthy fats, as well as cooking them, will make it easier for your body’s carotenoids to be used. A pasta sauce with olive oil, lightly steamed, or sauteed broccoli is a good choice.

2. Salads can be a wonderful addition to any diet. They are full of antioxidants and fiber as well as phytochemicals. But, if you use fat-free dressings, you may not be getting the maximum benefit. You can exponentially increase the nutritional value of your salad by using an oil-and-vinegar dressing or combining it with other healthy fat sources. Olive, walnut, flax and pumpkin seed oils, as well as avocado or macadamia oil can be used in your vinegar dressing. You can also add a few nuts (walnuts pecans, almonds etc.), seeds (sunflower, pumpkin), or avocado slices to your salad.

3. For iron rich foods such a spinach, beets or lentils, eggs, chicken breasts, turkey breasts, lean sirloin steak, sardines and others, make sure you pair them with a vitamin-rich food. Vitamin C improves your body’s ability of iron absorption. This is easy because these foods go well together. A squeeze of lemon or lime can be added to your spinach, beets, and lentil soup. Baked potatoes or red and green bell Peppers can be paired with steak or chicken. Your creativity will take over, so be creative and adventurous.

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