Below is an assortment of quick, easy and tasty tips to boost the nutrient richness of your dinners.
- Use 90-95 percent lean ground beef in tacos, chili and spaghetti sauce. Protein-rich beef boosts your intake of vitamin B12, zinc and iron.
- Toss a multi-hued salad of dark greens such as spinach or romaine lettuce, cherry tomatoes, orange or yellow peppers and purple onion. The more colors, the wider variety of nutrients you get. Top with chopped hard-cooked egg for high quality protein, B vitamins, vitamin E and iron.
- Try whole wheat macaroni in macaroni and cheese – a tasty way to enjoy a whole grain
food and calcium-rich dairy.
- Shred carrots or zucchini into meatloaf, casseroles, quick breads and muffins to add
nutrients and fiber.
- Slip a whole grain into stuffed peppers or tomatoes by using Bulgar, brown rice or whole wheat couscous in the filling.
- Pork is loaded with the B-vitamin thiamin. Savor a stir-fry made with lean pork strips, shredded cabbage and crunchy water chestnuts. Serve over enriched white rice for B vitamins and iron.
- Add extra chopped tomatoes, peppers, zucchini, mushrooms and onions to soup, chili, pasta sauce or lasagna.
- For a sizzling salad, grill steak with a variety of veggies such as Portobello mushrooms, zucchini, peppers, tomatoes and onions. Slice and place atop colorful salad greens.
- For a tangy taste, top a baked potato with plain low fat yogurt and fresh herbs. You’ll get potassium from the potato and the yogurt.
- Feature fruit for dessert—and get vitamin C and fiber, too—by serving a slice of angel food cake smothered with strawberries or blueberries.
- Oven roast sliced potatoes with chicken pieces, rosemary and garlic. For a vegetarian version, roast sliced potatoes, red, green and yellow peppers, onion and garlic tossed with olive oil and a dash of balsamic vinegar.