Top your Foods on the Down-Low
I love toppings. They make my food beautiful to the eye by adding visual texture and they also add different flavors and physical texture for a complete eating experience! But, if I don’t think it through, I could be adding unnecessary calories to my day.
Most people think of some not-so-healthy options when it comes to toppings. So, I’m here to open your mind and provide you with new options. Here are a few things I consider when picking toppings:
Will it improve the taste?
Will it enhance the visual appeal of my food?
Does it have added sugar/calories? If so, how much?
How much does it cost?
Does it add nutritional value? Protein? Antioxidants? Fiber, etc.
There are so many foods I can add toppings, but these are my favorites:
Toast
Start with a spread. To keep things nutrient-dense and healthy, I like to start with a spread that’s free of added sugar, or very low in sugar and high in protein for energy. Some great picks are nut butters, mashed avocado, or plain Greek or plant-based yogurt.
Pick a Vegetable or Fruit.
Savory Toast? Pick a vegetable. Sweet Toast? Pick a fruit. I experiment with cutting and chopping for a fun, creative texture. I am drawn to my food when I prepare it mindfully and with passion. What is your pick?
Add some crunch.
Now you can add some contrast to your visual. Nuts and seeds work great. I also toast oats, coconut and granola. Have you tried chopping up your favorite protein bar or dried fruit for a change?
And then, add drizzle.
Adding a drizzle of any liquid or spread gives that perfect finishing touch! Plain or Vanilla yogurt and nut butters at room temperature are delicious drizzles! Have you ever tried putting them in a squeeze bottle for easy use? Such a simple and convenient hack….
Smoothies, Yes! Smoothies
Start with some crunch.
Pick something that is a different color than your smoothie. Color contrast gives an appealing pop to the eye and let’s face it—pretty food tastes better! Some of my favorite options are: nuts, seeds, granolas, coconut, bee pollen, even healthy breakfast cereal will work well.
Next, I add whole, fresh fruit.
Usually the same fruit as the main ingredient in my smoothie will do. Just to add more nutrients and texture to get excited about!
Consider layers.
Smoothies are the best for layering! When I have extra time, I make 2 different smoothies, each a different color, and layer them in a Mason Jar. Holidays are a fun time for this operation!
Think about what you’re missing.
Smoothies tend to be high in carbs. I make sure I have a protein source and green veggies when making my initial smoothie. Once I consider my toppings, I then assess what nutrients I am missing. Do I need more protein? Fat? Fiber? Do you pack your smoothies with extra nutrition and make them a meal? And we all know that your blender has to be a good one for all this smoothie blending…my top pick to really get the job done is a Vitamix. Once you use it, you will understand why!
Pizza
Everyone’s favorite! Just like my toast, I need to have a base. Tomato sauce and cheese are the easy first choices. Have you tried pesto, even nut butters for a fruit pizza? And, honestly, cheese isn’t even necessary and adds more calories. To minimize dairy intake and calories, I think outside the box and use nutritional yeast, a vegan alternative with no grease, or even extra pesto and nuts. Give it a try! You won’t be disappointed.
Eat the Rainbow.
Now I consider fruits and vegetables. What would go best on my pizza and fit my vibe of the day? Again, think outside the box. The usual peppers, mushrooms and onions are great, but what else could you add? I have added green beans, beets, kale, spinach, tomatoes, sweet potatoes, brussels sprouts, home-grown herbs, (once cut, store prudently for ultimate freshness) and on and on…even fruit. I love dates on my pizza for an optimum culinary experience!
And finally, think about Protein….
You can get it from meats and/or plants. This completes your meal.
Toppings…glorious toppings!
They provide an opportunity for you to really connect with your food: mind, body and spirit. Toppings add extra nutrition to any number of dishes: toast, smoothies, pizza, yogurt, potatoes, gelato, salads and more! The sky is the limit! Whether it is to take a fun picture or to add more nutrition to your day, toppings are always a good idea! Enjoy!
