How to boost the nutritional value of your family’s meals

Simple ways to make family meals more nutritious

Are you keen to make your family's meals healthier?

Try these simple and affordable tips to boost the nutritional value of your regular family meals:

Add a spoonful of chia seeds to smoothies

Chia seeds are high in fibre, a good source of protein and contain omega-3 fatty acids, antioxidants and essential minerals. They are beneficial for digestion, heart health and weight management and can be added to smoothies, porridge, muffins or bliss balls.

Sprinkle dulse flakes on savoury meals

Dulse (a type of edible seaweed) is a natural source of iodine, a mineral essential for thyroid health. It is rich in antioxidants and contains a good balance of essential minerals like potassium, calcium, and magnesium, which are crucial for muscle function, nerve transmission, and maintaining healthy bones.

Add coconut oil to the water when cooking rice

Adding 1 teaspoon of coconut oil per half cup of water introduces a source of healthy fats, particularly medium-chain triglycerides (MCTs). If the rice is cooled immediately after cooking, the coconut oil converts some of the starch in the rice into resistant starch, which supports healthy gut bacteria and overall gut health.

Sprinkle a teaspoon of hemp seeds on avocado toast or porridge

Hemp seeds truly are a superfood. They are an excellent source of protein, fibre, vitamins (such as vitamin E) and minerals (like magnesium, phosphorus, and potassium). They also contain all the essential amino acids and a balance of omega 3 and omega 6 fatty acids so are beneficial for people with inflammatory conditions like arthritis. Hemp seeds are an essential pantry item for vegetarians and vegans who struggle to meet their protein requirements.

Add lentils to bolognese sauce, soups and casseroles

Lentils are rich in protein, vitamins and minerals and many children don’t even notice them. By using lentils as a partial replacement for meat, you can reduce the saturated fat content of the meal and save money at the same time so it really is a win-win situation!

Cook noodles and rice in bone broth

Bone broth is rich in collagen, minerals, and amino acids, making it a nutritious cooking liquid and great for gut health. As a bonus, it also makes the noodles and rice taste better! You can make your own bone broth using a chicken carcass or beef bones or if you’re pushed for time you can just add a few teaspoons of bone broth powder to the cooking water.

Enjoy!