Here is my list of healthy ingredients, “super foods” to include in your recipes. For example, one or two tablespoons of hemp seeds or chia in a cookie or muffin easily increase its nutritional quality. No need to take dietary supplements if you have a balanced diet (especially a recent study shows that the majority does not contain the products indicated on the label). The term “super food” means the food continent a lot of essential nutrients for health. I know there are many, but here are the key with which I cook:
Chia seed: rich in dietary fiber, protein and omega-3 source of calcium and phosphorus, gluten free.
Hemp Seed: highly nutritious and are an excellent source of complete protein, contain phytosterols which reduce cholesterol levels, without gluten.
Flaxseed: rich in dietary fiber, high content of omega-3 fatty acid. To obtain the benefits of omega-3, it is imperative to grind flax seeds, for example with a coffee grinder. It is best to store them in an opaque container, in the refrigerator for a few days, or a month in the freezer.
Sesame seeds: rich in minerals, calcium, vitamin E, phytosterols, high in fiber.
Powder lucuma: replace the sugar or partly, low glycemic index, contains calcium.
Oat bran (3 tbsp): rich in soluble fiber lowers cholesterol, increases satiety, low glycemic index.
Kefir: probiotic, rich in vitamin B, folic acid, and protein.
Goji berries: rich in antioxidants.
Raw honey: not filtered or heated raw honey retains traces of pollen, propolis, beeswax, properties and original flavors.
Almond butter: replace the peanut butter, a good source of protein.
Turmeric: powerful antioxidant, anti-inflammatory effect. Adding pepper enhances its therapeutic potential.