New year often brings the desire for a clean start, fresh slate, elimination diets or some form of restriction. However, adding in smarter nutrition options rather than taking away longstanding less healthy ones may be a better way to self-care for the winter months and the long haul.

Nutrition focus

Introducing food pairing where good fats like omega 3 from fish, nuts and seeds and omega 9 from olives are consumed with foods rich in minerals like iron and fat-soluble vitamins like vitamin A in veggies and legumes means that we absorb essential nutrients more effectively than when they are eaten apart from each other.

Microgreens

Californians made microgreens popular in the 1980s but young tender plants have been consumed for centuries. Topping up basic salads, soups, stews, sandwiches, omelettes, curries and most main meals with microgreens such as sprouted wholegrains or seeds can amplify the nutrient density of each meal.

Popular varieties of microgreens are produced using seeds from the following plant families:

o   Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish and arugula

o   Asteraceae family: Lettuce, endive, chicory and radicchio

o   Apiaceae family: Dill, carrot, fennel and celery

o   Amaryllidaceae family: Garlic, onion, leek

o   Amaranthaceae family: Amaranth, quinoa swiss chard, beet and spinach

o   Cucurbitaceae family: Melon, cucumber and squash

Microgreens are available in many food stores, local farms and are simple to grow at home. They can be incorporated into a variety of dishes, particularly when out and about or preparing lunches for work and travel. Buddha bowls, bento boxes & salads are an effective and simple approach to lunch on the go.

Bento box lunches & snacks

Here’s some Bento box ingredient ideas, incorporating nutrient pairing and microgreens that will satisfy hunger and your palette:

1. Boiled eggs, salmon chunks, baby tomatoes, asparagus spears, sprouted lentils

2. Chicken slices, bell pepper slices, pistachios, spicy beetroot balls, goats cheese

3. Beef brisket pulled & roasted, tangerine, rocket, blue cheese, samphire & sprouted sunflower seeds

4. Mixed beans, feta cubes, olives, avocado, cucumber, fresh mint, chives, alfalfa.

5. Hummus, sugar snap peas, carrot batons, Ezekiel slice, sprouted radish

6. Blueberries, nut butter, flaxseeds, rolled ham slices, celery sticks, coconut pieces

7. Edamame beans, roasted tomatoes, mozzarella balls, cashews, broccoli heads/spears, watercress

8. Cottage cheese, walnuts, grapes, sausage (95% meat), baby spinach leaves & radicchio

9. Coleslaw, plain egg omelette topped with pea shoots, pumpkin seeds & almonds.

10. Tuna in mayo, mustard greens, sweet potato chunks and sprouted sesame seeds.

Restriction isn’t always the best practice. Listen to what your body needs and choose optimal nourishment from nutrient dense foods like the ones I have suggested to support gut and immune health during the winter season.