Just a few ingredients can add an extra nutrition boost to your existing recipes.  Herbs and spices, whole grains, nuts and dark leafy greens are a few of the healthy ingredients that are making news today.

Take herbs, for example. Fresh herbs are an easy way to add color, flavor and vitamins to a recipe. Did you know that fresh parsley provides vitamins A, C and K? It’s so easy to chop up a handful…and the benefits are many. Toss them into salads and add to salad dressings. Sprinkle over soups and stews.



Golden, peppery turmeric is very popular, not just for the color and flavor it imparts to a dish. Turmeric contains antioxidant-rich curcumin. Add it to salad dressings, soups, stews, casseroles and grains. Or cayenne pepper…that’s something found in most spice racks.  Research has shown that capsaicin, the compound that helps give the pepper its hot flavor, may help fight cholesterol and lower blood pressure.



Whole grains, run the gamut from whole wheat and oats to barley, freekeh, millet, spelt, quinoa, and so many others. They are so important because they contain a number of nutrients such as fiber, protein, antioxidants, B vitamins and minerals including iron and zinc.



Most of us need to eat more produce…canned, frozen or fresh fruits and vegetables are all great choices.  For example, Aunt Nellie’s Beet & Corn Salad is a vegetable powerhouse, chock-full of tangy-sweet pickled beets, celery, corn, bell peppers, sugar snap peas and parsley.  Think about how you could amp it up even more.  Serve the colorful combo over mixed greens or toss in some baby spinach; add a dash or two of turmeric to the dressing. Toss the salad with cooked quinoa or farro. You don’t have to reinvent the wheel to add a nutrition boost.