3 Nutrient Boosters to Add to Your Meals
These are my three favourite ‘boosters’ that I add to my savoury cooking.
I am giving my family a huge nutrient boost, without them even realizing.
Brilliant.
So what do I use them in?
Curry, soup, stew, casserole, rice dishes, egg dishes, stirfries, chow mein, spaghetti sauces …… to name a few!
Pretty much anywhere it’s going to be mixed in with something. These nutrient boosters add both flavour and nutrients. The taste is very subtle. Most times, I use a teaspoon or two of all three, adjusting accordingly.
Okay so I wonder if you have guessed what any of them are?
Let’s go, left to right.
1. Dehydrated Bone Broth
I am loving this stuff. I do make my own bone broth occasionally. But with limited freezer space, this option is making it so much easier for me! I usually use chicken, but sometimes I use beef, depending on the meal. You can find the ones I recommend here.
So, what is bone broth and why is it good for you?
Bone broth is simply stock with vinegar that is cooked for a long time to extract the goodness from the bones. It’s really good for helping with digestion and gut health, reducing inflammation in joints, boosting your immune system and keeping your thyroid healthy. Dehydrated bone broth has had the water removed to leave behind all the goodness. If you want to make your own bone broth, read my beginner’s guide here.
2. Dulse Flakes
These have been very hard to track down! Check your local health food store or order online. I use this brand as it’s raw, certified organic and harvested in Canada. There is no need to worry about radiation from Japan where a lot of seaweed is harvested.
So, what is dulse and why is it good for you?
Dulse flakes are simply a type of seaweed. It’s packed with vitamins A, B1, B2, B3, B6, B12, C, and E, and minerals like potassium, calcium, magnesium, phosphorous, chromium, iodine and zinc and trace elements. It helps heal poor digestive systems, rebuilds and maintains all glands in the body and help cleanse the body of heavy metals. It’s also high in calcium, fibre, and protein and helps support healthy brain function. You can also get dulse combined with pink salt in this seaweed salt to be used in your salt shaker.
3. Vital Veggie Power
This stuff is gaining legendary status amongst mums all across Australia with fussy eaters. This concentrated goodness is from Gold Coast based company, Superfoods for Kidz . Get it here.
So what is Vital Veggie Power and why is it good for you?
Basically it’s a selection of certified organic fruit and vegies that have been freeze-dried and powdered. Each teaspoon contains around 3 grams of powder which is equivalent to roughly 21 grams of whole carrot, tomato, pumpkin, mango, spirulina, barley grass, chlorella, alfalfa, and psyllium. It’s a great way to add a boost of vegetable goodness into your diet.
My secret is out! These are my amazing nutrient boosters I use to keep us all healthy and our immune system in top shape.
Have you used any of these? What did you think?
Thanks for these tips. My 18 month old is addicted to dulse leaf ( slightly bigger than flakes)!. We also buy Sea Power brand. She goes to the cupboard and grabs the packet and I give her a strip each day as a treat. I limit her to one strip a day as I thought she might get too much iodine otherwise???
This is from Cyndi O’Meara from Changing Habits (nutritionist) :
Q – Can you have too muuch dulse in your daily diet? Is it ok to add to bread, salad, everyday? For kids too?
I believe that when you look at the Japanese diet and the amount that they consume without problems and with added health I don’t think that you will overdose on the dulse.
Thanks Cyndi I will let her have more in that case. I was being conservative about it as I wasn’t sure about iodine levels and appropriate intake for a toddler.
When my daughter was about 12 months old, the lady at our health food shop suggested giving dulse to her as it kind of tastes like Vegemite and is a super food. It also takes a while to suck/ chew so keeps them occupied for a while. That was the best nutrition tip I have received in a long time and I share the suggestion whenever I can
what an awesome health shop lady! I love this tip – thanks so much for sharing Natalie 🙂
Where do I get this dulse leaf? Had a quick look online but no luck!
There is a link in the blog post – Organics On a Budget have it 🙂
Love love vital veggie powder!!! My children are EXTREMELY fussy!!! I have discovered its easier to list what they do eat rather than what they don’t! So it’s very comforting to know that by adding some of this powder they are getting a good dose of goodness 🙂 I might have to try the others too 🙂 Do they add any taste at all NNAM?
the seaweed has slight ‘sea’ taste if you eat it straight and the bone broth is sort of like stock powder but when you mix it all in, you can’t taste 🙂
Thank you 🙂 I’ll give them a try!! Anything to get more nutrients into them! Especially sneakily!
It would seem like I’m doing super well as I use all these boosters in my pantry : )
I knew you would be all over it !! What do your kids think?
Thanks for the great tips 🙂
It’s my pleasure Tamara x
Hi, I have 3 very fussy boys and I was just wondering what sort of meals do you mix these into?
Hi Amanda – I mentioned in the blog post. Anything that is ‘saucy’ !
I LOVE dulse and all types of seaweed. I use nori instead of wrap breads, I use flakes in cooking, I use wakame and kelp in soups stews and stir frys, and dulse in salads. Super food nutrition is what we all need!
Although I make my own I haven’t heard of dehydrated bone broth, which is probably a good option for time poor people so I’ll keep this one handy for mentioning to clients 🙂
great tips Jedha 🙂
What are your thoughts on adding chia seeds, nutritional yeast and/or pea protein powder?
Hi Nic, yes all good. Depends on the dish and how you add it! I would not add those to my savoury dishes necessarily!