From post workout to daily routine, here’s how to get more nutrition into your diet.

BY MAYA E. NAHRA, RD, LD

1. Hemp seed
These seeds are rich in omega 3 fatty acids (the fat-burning fat) and packed with 11 grams of complete protein in only an ounce, these little seeds will stand up to meat any day!

How to eat them
With their nutty, versatile flavor, you can toss 2 tablespoons of hemp seeds into a salad, stir-fry, oatmeal, post-workout shake, or on any sandwich.

2. Lentils
Move over, Ramen!  With 16 grams of fiber per cup, these belly-filling, protein-offering legumes make an excellent substitute for filling inexpensive carbohydrates such as rice and pastas.  Go crazy and give the colored lentils a try.  Red, yellow and brown, all offer bonus nutrition and disease-fighting antioxidants.

How to eat them
Pour four cups of chicken stock into a large pot.  Add one cup of red or brown lentils and a half cup of chopped onions and one tablespoon of minced garlic.  Bring everything to a boil and then reduce the heat to a simmer.  Cook the lentils until they’re tender, about 20 minutes.  Remove the lentils from the heat, add a splash of olive oil and sea salt and serve.

3. Bok choy
Cruciferous vegetables, such as bok choy, broccoli, kale and other greens, have the ability to help cleanse and detoxify the liver, allowing the body and liver to better perform the act of burning excess fat for fuel by the body.

How to prepare it
Separate, wash and dry the leaves of one head of baby bok choy.  Heat a tablespoon of olive oil on medium high heat.  Sauté the leaves with a thinly sliced garlic clove for about five minutes, or until tender.  Add to brown rice, sautéed red peppers and ground beef with a touch of soy sauce for a whole meal.

4. Buckwheat
Not a cereal grain, but a fruit seed!  Buckwheat is also an inexpensive form of a heart-healthy whole grain which has been found to help lower cholesterol and high blood pressure, and balance blood sugar for optimal usage of macronutrients in the diet.  So when oatmeal isn’t cutting it anymore, give buckwheat a try!

How to prepare it
Start your day with buckwheat oatmeal or pancakes.  Premade mixes can typically be found in stores.  Add a bit of protein powder and a handful of fresh berries for one powerful breakfast.

5. Beets
Don’t underestimate the power of these rustic-looking roots.  Their beautiful color and sweet flavor are packed with antioxidant, disease-fighting, anti-inflammatory and detoxifying power!  Don’t stop there – you can eat the greens too.  Sautéed in olive oil and garlic, you can have a complete meal.

How to eat them
Wash and peel the beet, then steam them, roast them, or grate them or eat them raw!  Add steamed or roasted beets to salads or sides of protein.  Or, for a liver-loving tonic, mix the raw grated beet into two tablespoons of flaxseed oil and the juice of one lemon.

6. Cinnamon
Research has found that one gram of cinnamon a day for six weeks significantly reduces blood sugar and aids in lowering triglycerides.

How to eat it
Nothing fancy, nothing special.  Just sprinkle it on your oatmeal (or buckwheat), coffee, roasted vegetables, or protein shakes.

Maya E Nahra, RD, LD – Registered Dietitian, Intentful Chef, Holistic Nutritionist – AwakenedReconnection.com