Cooking with whole foods is a great way to incorporate more nutritious ingredients into your meals. Whole foods are unprocessed or minimally processed foods that are as close to their natural state as possible, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Here are some tips for incorporating whole foods into your recipes
Start with a Balanced Plate
When planning your meals, aim for a balanced plate that includes a variety of whole foods. For example, your plate should be 50% fruits and vegetables, 25% whole grains, and 25% protein (such as beans, nuts, or lean meats).
Experiment with New Whole Grains
Whole grains such as quinoa, brown rice, and farro are great sources of fiber and other important nutrients. Try substituting whole grains for refined grains in your recipes, such as using quinoa instead of white rice in a stir-fry or using whole wheat pasta instead of regular pasta in a spaghetti dish
Sneak in Veggies
Adding vegetables to your recipes is an easy way to increase your nutrient intake. You can add veggies to soups, stews, and casseroles, or simply sauté them as a side dish. You can also sneak veggies into dishes such as meatloaf or lasagna by finely chopping them and mixing them in with the meat or cheese.
Use Nuts and Seeds as Toppings
Nuts and seeds are a great source of healthy fats and can add a crunch to your recipes. Try using chopped nuts as a topping for salads, oatmeal, or yogurt, or sprinkle seeds such as chia or flax seeds on top of smoothies or cereal.
Choose Lean Proteins
Lean proteins such as chicken, fish, and beans are a great way to add protein to your meals without adding excess saturated fat. Try substituting lean proteins for higher fat options in your recipes, such as using ground turkey instead of ground beef in a chili or using grilled fish instead of fried fish in a taco
Incorporating whole foods into your recipes doesn’t have to be difficult. With a few simple substitutions and additions, you can create delicious and nutritious meals that are good for both your body and your taste buds.