I am all about adding to and not taking away. When you bulk your favorite and familiar foods, snacks and meals, you will find it easier to ramp up the fiber, minerals, vitamins, probiotics, prebiotics and and antioxidants by just adding some single ingredient foods. This also bulks the food so you’re eating more and feeling fuller. And, that is the secret to weight loss and chronic disease management and avoidance.
So consider bulking foods you and you already like with beans, fruits, nuts, seeds and vegetables: rice dishes, eggs and omelets (add vegetables), chicken salad (add apples and walnuts), beef tacos (add beans). remember, we are adding to and not taking away.
11 TIPS FOR BULKING YOUR FAVORITE FOODS TO INCREASE FIBER AND NUTRITION
1. To store-bought or homemade hummus, add rinsed and drained canned garbanzo beans or cannellini beans and chopped olives.
2. To store bought or homemade tzatziki sauce add chopped bell peppers and green onions.
3. To beef or chicken tacos, add rinsed and drained canned pinto beans or black beans.
4. To store-bought or homemade chicken salad, add chopped apples, chopped walnuts or pecans, raisins, shredded carrots and green onion.
5. To store-bought or homemade tuna, egg, potato and pasta salad, add chopped celery, shredded carrot, chopped green onion and chopped bell pepper.
6. To spaghetti sauce, add chopped bell pepper, chopped fresh or canned tomatoes, chopped yellow onion and shredded carrot.
7. To all bean soups especially, black bean soup, add chopped bell peppers and shredded carrots
8. Add spinach, onions, bell peppers and chopped tomatoes to your omelet or scrambled eggs.
9. To store-bought or homemade guacamole, add jarred salsa.
10. To the top of scrambled eggs, inside hummus or on top of a taco, add mild kimchi for a big dose of probiotics.
11. Add nuts, seeds or fresh/frozen fruit to cottage cheese or unsweetened yogurt.