9 Superfood Upgrades That Will Make Your Meals Even Healthier
Ready to take your clean-eating game to the next level? Power up the health benefits of your favorite snacks and meals by adding one (or two, or three) of the nutrient-packed ingredients here. From trendy (mmm, matcha) to classic (like everyone's fave, avocado), they're all whole-foods based—no freaky supplements or Frankenfoods, we promise!
Add it: Sprinkle a tablespoon on popcorn or chili, or even use it as a meat rub.
1 tablespoon = 30 calories
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Add it: Mix 1/4 to 1/2 teaspoon of freshly grated ginger with a few melted dark chocolate squares and drizzle it over fruit. You can also add it to homemade vinaigrettes or a simple stir-fry sauce made from brown rice vinegar, a splash of freshly squeezed citrus juice, minced garlic and a pinch of cayenne or crushed red pepper.
1-inch piece = 2 calories
Add it: A quarter of a ripe Hass avocado gives a thick, creamy texture to pancake batter. (Trust me: It's a delicious way to displace some carbs.)
1/4 avocado = 57 calories
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Add it: Sweeten up baked beans, lentils, or a cup of coffee or chai tea.
1 tablespoon = 58 calories
Add it: Start your day with warm water and lemon, spiked with a pinch of ground turmeric. (Warning: It's pungent.) For surprisingly tasty oatmeal, mix 1/8 teaspoon with your typical toppings.
1/4 teaspoon ground turmeric = 2 calories
Add it: Traditionally, matcha is consumed as a drink. But you can also add it to eggs, soup, guac, even muffins. However, some green teas from China have been shown in product testing to contain lead, so enjoy matcha in moderation.
1 teaspoon = 0 calories
Add it: Fold 1 or 2 tablespoons of whole hemp seeds into any dish that lends itself to a nutty bite. They resemble sesame seeds but have a slightly grassier flavor. You can even use them to crust poultry or seafood; just coat meat with beaten egg or egg whites.
1 tablespoon = 60 calories
Pea protein powder
Add it: I typically put 1/4 cup in pancake mix or energy bites. Too much can make your dish chalky or pasty, so don't overdo it! Stick with an unsweetened version for the best versatility and the "cleanest" ingredient list (it should have only pea protein isolatethat's it).
1/4 cup = 120 calories
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Add it: Whole sesame seeds will bring a crunch and an ever-so-slightly nutty flavor to any dish. Tahini tastes great in salad dressings, or as a veggie dip by itself.
2 tablespoons of whole seeds = 103 calories
2 tablespoons of tahini = 171 calories