9/13/19

Topic of the day: Healthy food toppings and “additives” for texture, taste, and color.

Many of us have heard that things like flax seeds, nutritional yeast, and spirulina powder are good for us.  But we don’t tend to incorporate a variety of these things on a consistent basis.  We also don’t know how to use them.  Today’s blog is on simple ideas for use of such healthy food toppings and “additives.”

Nutritional yeast and flax seeds are one of the easiest things to incorporate on a frequent basis.  Many of us eat some kind of cereal or toast for breakfast.  Whether you are eating a whole grain oatmeal or boxed cereal, a tablespoon of nutritional yeast and a handful of ground flax seeds can be easily added to your cereal. If you use butter or peanut butter on your toast, both of these items can be sprinkled on for toppings as they will stick to the butter fairly easily. Nutritional yeast is also delicious on popcorn.

Spirulina powder has a unique taste and adds a dark green color to your food and drink.  It is most often used in smoothies.  However, it can be added to any kind of yogurt of kefir if you don’t mind the taste and color.  Mix in a teaspoon with your daily yogurt or kefir.   I often add sunflower seeds to my yogurt as well for good measure.

Chia seeds are the perfect addition to your drinks.  A teaspoon can be added to your glass of orange juice, lemonade or even ice tea 15 minutes before drinking so they have time to swell up. 

What are the individual benefits of each of the aforementioned supplements?

According to Dr. Axe there are many researched benefits for spirulina.  It detoxes heavy metals, eliminates candida, helps prevent cancer, lowers blood pressure, and reduces cholesterol.  1-8 grams a day is recommended.  (1 tablespoon is 7 grams) https://draxe.com/nutrition/supplements/spirulina-benefits/

A WebMD article states that flax seed may reduce the risks of certain cancers as well as cardiovascular and lung disease. https://www.webmd.com/diet/features/benefits-of-flaxseed#1 .Dr Axe suggests there are other benefits as well such as lowering cholesterol and regulating blood sugar. 1-2 tablespoons a day is the suggested use. https://draxe.com/nutrition/seeds/10-flax-seed-benefits-nutrition-facts/

Nutritional yeast preserves immune function, holds antiviral and antibacterial properties, improves digestion, and is high in protein. https://draxe.com/nutrition/article/nutritional-yeast/

WebMD shares that “An ounce of chia seeds (about 2 tablespoons) contains 138 calories, 10 grams of fiber, 9 grams of fat and 5 grams of protein, as well as 17 percent of your daily calcium needs, 12 percent of your iron and 23 percent of your magnesium.“  This makes them good for osteoporosis. They also contain the healthy fats (omega 3’s.)  https://www.webmd.com/food-recipes/features/why-are-chia-seeds-good-for-me#1

Why not add some quick healthy toppings and ‘”additives” for texture, taste, and color to your food?

Heidi’s chia seed lemonade recipe

4 cups cold water

Juice from one whole lemon

One tablespoon chia seeds

Sweeten to taste

Enjoy!