Fortunately for the home and small business recipe developer, real food ingredients can be great nutrition delivery vehicles of these compounds, while adding flavor, texture and visual appeal. No genetic engineering required.

The following is a list of top natural food ingredients that can improve the nutrition of a variety of recipes:

1. Whole grains and brans (for added fiber, minerals, protein):

Use at least 30% whole-grain flours from wheat, barley, buckwheat, etc. in baked goods (or a mixture thereof). Or spike/amend refined wheat flour with rice or oat bran (yes, that overexposed, misunderstood ingredient of the ‘90s). Try barley, quinoa, kasha or wild/exotic rices instead of (or mixed with) white or brown rice as a pilaf. Cook in broth/stock for richer, more savory flavor.

2. Nuts – ground or chopped (to increase fiber, protein, minerals, beneficial fatty acids):

The nuts with the best nutrition profiles (particularly in the fats department) are almonds, walnuts, hazelnuts and peanuts (technically a legume). Add them chopped or ground to baked goods. Nut flours can replace some or most of the grain flour in many recipes. Ground nuts also can be used to thicken dressings and sauces – the “pesto effect.”

3. Nut butters (same benefits as above) and select oils (for improved fatty acid content):

Nut butters can be used partially or completely in place of butter and shortening in baked goods, such as cookies and pie crusts, to greatly reduce saturated fat (and trans fat if substituting for shortening). Roasted nut butters will provide a different flavor than raw nut butters. The best oils for cooking and baking are canola and olive. For salad dressings (and other uncooked uses), try avocado, hazelnut or walnut oils.

4. Fruits – fresh, dried, pureed, etc. (vitamins, antioxidants, fiber): 

Pureed dried fruits (prunes, apricots, raisins, apples, etc.) can replace some of the fat in baked goods. Remember to soften dried fruit first in a little hot water. Chopped dried and fresh fruits are great in baked goods, salads, pilafs, etc. Berries are particularly healthy and should be indulged in with abandon when in season (topped with #2 above!) or purchased frozen.

5. Vegetables – fresh, dried, pureed, etc. (vitamins, minerals, antioxidants, fiber):

If it weren’t for onions, most Americans probably wouldn’t get much fiber in their diets. They are key in many recipes/cuisines, and boost nutrition and flavor. For even more nutrition, add chopped dark greens near the end of cooking to everything possible (soups, stews, sautés, pasta dishes – add to the pasta water 1-2 min before draining), or pre-cook greens to use in sandwiches instead of nutritionally-weak lettuce. Hard squashes (butternut, etc.) can be grated to cook more quickly and to provide color, nutrition and some sweetness. Don’t forget canned or pureed pumpkin for muffins, cakes, etc. year-round. Dried seaweed and mushrooms are great for adding flavor and minerals.

6. Spices (antioxidants, possibly with antiviral/antibacterial and anti-inflammatory properties):

Recent research points to various health benefits of certain spices, such as cinnamon, turmeric and cumin. The amounts one would have to consume to gain these benefits is not known, but since spices are concentrated (dried) the amounts normally used might be sufficient. Add an extra dash just in case.

7. Smaller portions (reduced fat, calories, and everything else):

OK, so this isn’t really an ingredient, nor does it “add” nutrition (it obviously lowers everything). But cutting/scooping smaller portions makes it easier to control the overall negative side of food – excess quantities – and allows more variety in one’s diet, which helps insure more balanced nutrition.

Using real food ingredients (and a wide variety of them) will always result in better nutrition than relying on isolated compounds/extracts. Whole foods contain a multitude of nutrients, some of which have yet-to-be discovered roles in health… and they taste better!

About The Nutritionist

Carol Harvey of Palate Works has been a nutrition and marketing consultant to food companies and restaurants for over 15 years, and is a professional nutrition labeling labyrinth navigator (PNLLN). Palate Works recently launched an online food product startup/tune-up kit (including nutrition analysis discounts) for budding and seasoned food entrepreneurs at www.palateworks.com.

©2007 Palate Works