A table of healthy food

Healthy Ingredients

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If you want to make your food tastier and make your meal healthier, try adding some of these healthy ingredients.

Don’t just reach for the blueberries when you’re in need of an immune boost. Oregano (both fresh and dried) is one of the most antioxidant-rich foods around. This is a good herb to add to a chicken dish, some chopped oregano sprinkled over your roasting chicken.

Brown rice is not only a complex carbohydrate that will keep you feeling full all afternoon, but is also made up with essential minerals, including selenium and manganese. A brown rice salad with some tasty veg is a simple lunch idea.

We could all do with eating more iron, so leafy green vegetables make for a delicious ingredient or side dish idea. Even by adding a little spinach or rocket to your sandwich can make a difference or pick up some kale and finely chop this into your salads.

By sprinkling a little chopped rosemary over your steak before grilling you are adding an antioxidant punch to it and the herb actually protects the meat from the carcinogenic compounds caused by the flames.

Spices add flavour to food without increasing fat or salt content, so they’re great when you’re cooking. Some studies have suggested that cinnamon, ginger and turmeric also have health benefits such as lowering cholesterol or easing an upset stomach too.

Coriander doesn’t just pack a punch when it comes to flavour and mineral content, it has been found to be effective at killing off dangerous bacteria like salmonella when cooking, aside from the flavour and mineral content it adds to your dish.

Apparently by sprinkling a little vinegar on your food it will help you eat less – worth a try?

Parsley is so much more than a garnish, fresh parsley is a fantastic addition to fish dishes, soups and salads. Just two tablespoons a day will provide lots of vitamin K for healthy blood, bones and liver function.

Loading your plate with vegetables is an obvious way to make your meals much healthier, but have you considered swapping minced beef, lamb or turkey for grated veg in recipes? Your bolognese will be just as tasty but with less calories and far more antioxidants.

Red meat is great for iron but eating lean protein day to day is a much better idea because it’s far lower in fat and cholesterol. Foods like eggs, white fish and chicken give your body the energy it needs to rebuild cells. For a real lean protein dish try an egg-white omelette.

So try experimenting with some of these ingredients and make a difference to your meals.

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