1/4 cup uncooked quinoa has 170 calories, 2.5g fat, 5mg sodium, 30.5g carbs, 3g fibre, 1g sugars, and 5.5g protein.
Quinoa has been getting a lot of love in recent years, and it’s completely worthy of that adoration! In addition to being gluten-free, it also has a TON of amino acids, omega-3 fats, antioxidants, and anti-inflammatory properties. Amazing! Just make sure you rinse it before cooking with it, or buy it pre-rinsed.
1 cup low-fat plain kefir has about 115 calories, 2.5g fat, 130mg sodium, 13.5g carbs, 0g fiber, 13g sugars, and 10g protein.
Kefir has a lot of the same nutritious qualities as yogurt, like healthy probiotics to help with digestion. Plus, it’s a great way to get added protein and calcium into your diet. Look for it in flavoured beverages and even in frozen form – fro-yo! The Lifeway brand has some super tasty kefir finds.
By the way, this is a great vegetarian-friendly protein source.
3. Ground Flax Meal3. Meal
2 tbsp. ground flax meal has about 73 calories, 4.5g fat, 2mg sodium, 4.5g carbs, 4g fibre, 0g sugars, and 3g protein.
Ground flax meal has heart-healthy omega-3s, plus a3s, a filling combo of fibre and protein. Add a tablespoon to your oatmeal or quinoa. It’s also great in baked goods, like muffins. Don’t be afraid to add some to your smoothies, too! Embrace the flax, people…
4. Chia Seeds
1 tablespoon chia seeds has 60 calories, 4g fat, 0mg sodium, 4.5g carbs, 4.5g fibre, 0g sugars, and 2.5g protein.
A little scoop of these seeds goes a long way, and it brings so many nutrients to the table. Once added to liquid, a gel-like bubble forms around each seed, which sounds scary but totally isn’t! In fact, the extra volume helps you feel full quicker. The fibre and protein don’t hurt either!
The texture can take some getting used to, but try a spoonful in fruit or yogurt. Looking for something premade? There are lots of healthy bars and other snacks boosted with chia.
5. Swiss Chard
Consider chard the new kale. It’s packed with vitamins K, A, and C, and it’s an excellent source of iron. Try it in place of kale in recipes that call for the other leafy green.