What’s the deal with people who always seem to have glowing skin, a trim figure, and boundless energy on top of everything? It usually comes down to what they’re eating. We know, we know.
Eating foods rich in essential nutrients, such as vitamins, minerals, antioxidants, and various polyphenols, is key to not only good health but also good looks. This is because nutrient-dense foods, especially colorful ones, help fight free radicals that attack the skin (among other harmful things) and cause premature aging.
So, if you want to both feel and look good, eat nutrient-rich foods more. ‘Easier said than done’, we hear you say. And sure, eating healthy does require some discipline, but when prepared right, healthy foods can taste just as good as junk food.
Why Eating Nutrient-Dense Foods Matters
Before we jump into the recipes (which really are delicious!), let’s take a minute to talk about why eating healthy matters so much in the first place.
It comes down to this: eating foods rich in nutrients ensures your body gets what it needs without consuming excess calories. This, in turn, helps you maintain a healthy weight, feeds your skin, boosts your immune system, and, to top it off, reduces the risk of chronic diseases. Add some regular exercise to the mix, and you’re golden.
What about supplements? Can they help? Sure, but if you want to be healthy and fit, your foundation should still be a healthy diet. Still, some supplements like multivitamins or probiotics are almost always a good idea. The effect of natural vitamins and supplements – meaning those of high quality and bioavailability – can help support those areas where your diet might fall short.
Having said this, please remember that relying solely on supplements can be a slippery slope; they should complement, not replace, a nutrient-rich diet.
Simple yet Tasty Nutrient-Rich Recipes
With the basics out of the way, let’s get to the good stuff: delicious but easy recipes that are packed with essential vitamins and minerals.
Quinoa Salad with Avocado and Spinach
This salad is a powerhouse of nutrients, and it tastes amazing. Quinoa is a complete protein, spinach is rich in iron and calcium, and avocado provides healthy fats.
Ingredients:
- 1 cup quinoa, cooked
- 1 avocado, diced
- 1 to 2 cups baby spinach, chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1 lemon, juiced
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the cooked (preferably cool) quinoa, avocado, spinach, cherry tomatoes, and red onion.
- In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
Serve immediately or refrigerate for up to one day
Baked Salmon with Sweet Potatoes and Broccoli
This is for those looking for a hearty dinner or lunch. Salmon is rich in omega-3 fatty acids, sweet potatoes are high in vitamins A and C, and broccoli is a great source of fiber and vitamin K.
Ingredients:
- 4 salmon filets
- 2 large sweet potatoes, cut into wedges
- 2 cups broccoli florets
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- Arrange the sweet potato wedges on a baking sheet, drizzle with olive oil, and season with garlic powder, paprika, salt, and pepper. Bake for 15-20 minutes.
- Add the salmon filets and broccoli florets to the baking sheet. Drizzle with olive oil and season with salt and pepper.
- Continue baking for another 15-20 minutes, until the salmon is cooked through and the vegetables are tender.
Greek Yogurt Parfait with Berries and Nuts
Looking for something to satisfy your sweet tooth? Try this healthy yogurt parfait. Greek yogurt is high in protein and calcium, berries are loaded with antioxidants, and nuts provide healthy fats and protein.
Ingredients:
- 2 cups Greek yogurt
- 1 cup mixed berries (blueberries, strawberries, raspberries)
- 1/4 cup granola
- 2 tbsp honey
- 2 tbsp mixed nuts (almonds, walnuts, pecans), chopped
Instructions:
- In a bowl or jar, layer half of the Greek yogurt.
- Add a layer of mixed berries and granola.
- Add the remaining Greek yogurt on top.
- Drizzle with honey and sprinkle with chopped nuts.
- Serve immediately or store in the fridge for up to one day.
Bon appetit!
