My Kitchen Pantry Basics: Superfood Add-ons
Do you think oatmeal for breakfast is boring? Do you only eat flavored yogurt because plain yogurt is not sweet and, therefore, not tasty? Or do you think that eating salads is just like chewing grass? If the answer is yes, could it be because you haven't tried making those meals fun and appealing?
Those who know me really well, can attest at least these 2 things about my eating habits: 1) I worship my breakfast oatmeal or porridge, and 2) I REALLY enjoy salads. And this is not just because those things are good for you. Salads, for example, can be such a satisfying meal - they can be cold or warm, crunchy or smooth, packed with protein and hearty ingredients, or light and refreshing. The same with porridge - sweet or savory, creamy, with a crunch, reach in protein and good carbs.
But how do you make these seemingly simple and standard meals diverse and never boring? Experiment with ingredients and toppings! And I'm not talking here about loading your oatmeal with sugar or chocolate chips, or salad with croutons and loads of cheese. Instead, I'm referring to superfood add-ons. Superfoods are nutrient-rich foods that are considered beneficial for human health. Superfood add-ons are mostly tiny superfoods that can add a lot of flavor, texture, nutrients and fun to your regular meals.
Over the last few years I have introduced quite a few superfood add-ons to my regular diet and always stock up on them in my pantry. Here are some of my favorites that I regularly add to my breakfasts, smoothies or salads.
1. Chia seeds
Besides being a natural source of protein, chia seeds are known for boosting energy, strengthening bones, and are loaded with antioxidants, fiber and omega-3 fatty acids. I really enjoy chia seeds in my overnight oats for the pudding-like texture that they create. I also add them to my breakfast bowls and smoothies.
2. Flaxseeds
Another ancient superfood, flaxseeds are also packed with the above mentioned protein, omega-3 fatty acids, fiber, magnesium and other nutrients. I most commonly add a teaspoon or so of it to my smoothie, but you can also mix it with yogurt or add in baking to your muffins or cookies. I even heard of using flaxseeds mixed with water as a substitute for eggs.
3. Other seeds
I mainly use seeds as a salad topping, as well as in my breakfast porridge or in home-made healthy desserts. My pantry staples here are sunflower and pumpkin seeds. I also really like using sesame seeds in my stir fries. These raw seeds are a great source of fiber, vitamin E and healthy fats, as well as natural protein.
4. Cacao nibs
I absolutely love the crunch that cacao nibs add to everything. And they taste like chocolate. So what's not to love? Cacao nibs are, basically, the least processed form of chocolate and are rich with magnesium, fiber, antioxidants and potassium, all of which can improve our mood, digestion and blood sugar level as well as many other health benefits.
5. Raw nuts
Some of my favorite raw nuts are cashews, almonds, hazelnuts and pine nuts. But I also usually stock up on raw walnuts, pecans, or pistachios. Nuts are not only yummy when added as a topping to your breakfast bowl or salad, but they are also a great snack (when eaten in moderation.) Nuts are packed with healthy fats and fiber and are a great source of antioxidants, minerals and vitamins. Just keep in mind that this is referred to raw nuts, and not those party nuts coated in sugar or savory spice mixes. There are plenty of so-called 'healthy nut mixes' in the stores today, but there is a big difference between a pack of mixed raw almonds, cashews and pecans, for example, and a trail mix full of peanuts and chocolate chunks. So don't get tricked by the package name. I an really a big fan of raw nuts and seeds because of their crunchiness, taste and all the nutritional benefits and I eat them pretty much everyday in one of my meals or snacks.
6. Nut butters
I could probably write the whole separate post about nut butters just because of how much I love them. I almost feel addicted to them! I love adding 1-2 tbsp of nut butter to my sliced apples as a filling and nutritious snack, adding it as a sweetener to my porridge, smoothies or when making desserts, or even just eating it with a spoon right out of the jar (which is dangerous!)
Besides containing healthy fats, nut butters are packed with an impressive amount of protein and fiber. My pantry staples most of the time include peanut butter (Trader Joe's crunchy salted peanut butter with flax and chia seeds) and unsalted crunchy almond butter. I've recently seen a jar of raw honey walnut butter with sea salt but haven't tried it yet. It's definitely on my list.
7. Unsweetened shredded coconut
I really like everything coconut, so I like to add a spoon or two of coconut flakes on top of my breakfast porridge (especially when combined with raw cacao nibs!), in home-made desserts, or on top of ice cream. Unsweetened coconut is rich in protein, fiber, iron and good fats. However, due to high fat concentration and calories, you should be mindful and eat it in moderation, more as an occasional substitute to your regular add-ons.
There are other regular add-ons in my pantry, such as honey or dried fruit, but I will cover them in another 'My Kitchen Pantry Basics: Sweeteners' post. And my superfood add-ons list here is, of course, not ehxaustive. There are many other healthy add-on items such as goji berries, maca powder, ashwaghanda, and hemp seeds. I'll make sure to keep my superfood ad-ons list updated if I get new favorites.