A great way to add nutrients, but NOT calories, is adding fresh herbs to your meal. Easy to grow, herbs can be grown in pots or in the ground.
If I could only chose one herb, it would be parsley. Basil would be my next choice. Of course, I love all herbs and depending on what I’m cooking, will use all of them.
Here is an example of how to incorporate herbs onto your dinner plate. We will start with a meal recommended by Dr.’s about 30 years ago. Some older folks still eat like this.
A poached 4 oz. chicken breast, summer vegetables, & 1/2 cup rice. I made the same plate as the magazine. (see- even the vegetables are arranged the same)
First thing I would add, is parsley to the rice. Zero calories! The parsley (vitamins K & C) gives the rice a fresh flavor. If you would like some zing- add a little lemon zest.
The vegetables were steamed. Poor things. I added chopped oregano & basil to them.
Now for the chicken breast. Lets add a slice of tomato (5 calories) and some basil.
I like fresh spinach, so lets put a few leaves under the chicken to add Vitamins A, B2 & 6, C, E, potassium, magnesium, zinc & fiber. Plus it looks better on a white plate. Add a splash of balsamic vinegar for some zing!
Now which meal would you rather eat?
What a difference fresh herbs make! Zero salt, fats & calories, lots of vitamins and certainly a more colorful and attractive plate!
Since I’m avoiding starches, I’m going to add a chunk of soft fresh mozzarella cheese. (in place of the rice) And add the rest of the tomato. This gives a flavorful meal without salt, just a few extra calories from the tomato and if I didn’t have the cheese on there, no added fats.
Herbs can be purchased at your local plant nursery and even Big Box stores. They are easy to grow, available when you need them and will save you money from buying those little pouches from the supermarket that can run $5 a piece.