7 Of The Healthiest Foods You Can Sprinkle On Almost Everything

Okay, yes — sometimes nutrition means chugging an 8oz kale shake first thing in the morning and trying not to inhale any of the taste through your nose while you’re at it.

There are times when these types of self-directed nutritional intervention are necessary (hello last weekend spent living exclusively on junk and fast food takeaways!), and you just have to prioritize what your body needs.

Other times, however, (better times), living a healthy lifestyle doesn’t have to be so damn hard.

Proper nutrition isn’t something you wake up one day and achieve — rather it’s the collective sum of all the small actions, efforts, and eats.

For instance, eating a raw asparagus salad for lunch isn’t something everyone can look forward to; certain foods require a physiological adjustment of the taste buds to enjoy — and might still be pushing “delicious,” even then. If you’re especially interested, I talk about the science behind this process in my article, “How To Re-Wire Your Tastebuds And Kill Your Cravings For Junk.”

But what about adding a few bits of spinach to a bowl of pasta? I can do that. How about topping a bowl of ice cream with some frozen berries and cacao nibs? Check and check.

“If you cannot do great things, do small things in a great way.” — Napoleon Hill

As it turns out, you don’t necessarily have to change the foods you eat in order to have a positive impact on your health, you might just have to improveupon them.

Arguably, one of the best and easiest ways to do this is by channeling your inner salt-bae (hold the salt!) and topping your foods with the healthiest sprinkles, seasonings, and sauces you can find. In case you’re in need of some inspiration, here are some of my favourite science-based suggestions…

7 Of The Healthiest Foods You Can Sprinkle On Almost Everything:

Hemp Seeds

Free from allergens, highly sustainable, convenient, delicious, AND nutritious, there really is no better place to start than with a seed — and as it turns out nature agrees!

As the very first stage in the cycle of life for all plants, a seed must contain all the many vitamins and minerals necessary to grow and sustain a crop. For this reason, seeds are considered one of the most nutritionally dense foods on the planet, with a wealth of health-boosting benefits for the human body to boot!

For one, hemp seeds are especially high in an amino acid called tryptophan. Tryptophan is a precursor of serotonin, with numerous studies linking a deficiency of this compound to irritability, anger, and an increased risk of depression, anxiety, and other mood disorders (1). See also “6 Foods That Might Be Negatively Affecting Your Maximum Happiness.”

While other foods such as chicken, turkey, and eggs are also high in this important nutrient, research has found that eating animal sources of tryptophan actually results in the blood-brain barrier blocking this amino acid out. Not only are seeds an excellent (and super-easy) way to provide your body with, not one, but all9 of the essential amino acids it needs, but, unlike animal-based food, they trigger a chain reaction within the body that allows tryptophan its proper entry to the brain.

In addition to protein, hemp seeds contribute significantly to your intake of daily fibre, healthy fats, and particularly, omega-3s — plus they’re small and inconspicuous enough to be added to most add to most dishes without drawing a significant amount of attention to themselves!

Topping profile:

These seeds are slightly crunchy with an earthy and nutty taste to them.

Some of my personal favourite ways to eat hemp include using them to top salads, bowls of oatmeal, and soups, or adding them to potato/pasta/chickpea “tuna” salads and breakfast shakes for an extra protein boost!

2. Za’atar

Za’atar is technically a mixture of several different green herbs, alongside toasted sesame seeds, dried sumac berries, and occasionally other spices. However, this is precisely what makes za’atar so nutritionally beneficial!

Used throughout Middle Eastern history as traditional herbal medicine, za’atar has a lengthy reputation for the remedy and prevention of various ailments ranging from eczema and stomach aches to period cramps and the common cold.

Since the types of plants that comprise za’atar (typically sumac, thyme, and oregano) are all chock full of flavonoids, they have a potent oxidising effect within the body. Diets high in antioxidant-rich foods have been scientifically proven to protect the heart against stroke, decrease the buildup of plaque within the arteries, reduce blood pressure, cell damage, and general inflammation, and even contribute to a clearer complexion (2).

They say variety is the spice of life, but with such a wide range of vitamins (A, C, E, and K) and organic disease-fighting compounds (thymol, gallic acid, carvacrol, and querceti), maybe spice is actually the variety of life. Either way, by simply adding a dash of za’atar to your dishes, there’s a good chance you’ll be on track to finding out.

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Za’atar is green, highly fragrant, and mildly spiced.

I prefer to eat za’atar mixed into hummus, tossed over some vegetables to be roasted in the oven, mixed with olive oil for dipping bread, or sprinkled over any type of rice or potato.

3. Chia Seeds

Chia seeds have been used for upwards of 5,000 years due to the impressive role they play in supporting overall health. These tiny but powerful seeds have been linked to moderation of appetite, a strengthening of the immune system, and an increase in energy and athletic endurance. Research shows they help to combat the type of inflammation associated with non-infectious diseases like obesity, hypertension, diabetes, and cardiovascular disease, too (3).

Chia (particularly when ground) was also found to reduce the levels of inflammatory chemicals in the blood, and to stabilize blood sugar levels when consumed with, or directly after, a meal.

All in all, their ability to contribute plant-based protein and a relatively high quantity of soluble fibre to your diet makes them an excellent addition to your daily eats. And because chia seeds have the ability to absorb around 9–10 times their weight in water, they help to extend hydration and improve ease of digestion while they’re at it.

Safe to say, if you haven’t found a reason to begin incorporating chia seeds as a nutritious garnish for your foods, then you clearly haven’t been paying enough attention!

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Chia seeds are flavourless (as far as I can tell) and highly absorbent when soaked — so much so that a mixture of 1 part chai seeds and 3 parts water left to rest for 5 minutes can act as a substitute for a whole egg in most baking recipes.

These seeds make a perfect topping for yogurt, avocado toast, smoothie bowls, and even cereal, in addition to being used as an ingredient for chia/rice puddings and other desserts.

4. Nutritional Yeast Flakes

If you haven’t already heard about nutritional yeast — also famously referred to as “nooch” — then allow me to go ahead and introduce you to your newest favourite thing!

Nutritional yeast is a culinary ingredient made from a type of yeast known as Saccharomyces Cerevisiae. This type of yeast is inactive, meaning it works differently than the type of active yeasts found in yogurt and other fermented foods, but, nonetheless provides a rich dietary source of vitamins and minerals while simultaneously boasting super healthy amounts of protein and folate per weight (4).

Nooch can come in both fortified and non-fortified varieties depending on the brand, which is really just a fancy way of stating whether or not it contains any added nutrients. Whilst fortified nutritional yeast may be the more nutritionally dense of the two, plain un-fortified versions of this food will still supply you with all 9 of the essential amino acids your body needs in order to synthesize protein and build/repair muscle tissues.

What’s more, is that a single tablespoon of nutritional yeast contains nearly 100% of the RDI for most B vitamins, including B1, 2, 5, 6, and 12, as well as a whopping 2–5 grams of protein.

Aside from its nutrient content, however, nutritional yeast is also a source of two unique forms of carbohydrate called alpha-mannan and beta-glucan. Both of these carbs have a direct impact on the health of the immune system by finding and attaching themselves to food-borne toxins as they travel through the intestine, helping to prevent sickness, inflammation, and disease. For more information on how exactly these mechanisms work, check out “The 7 Different Types Of Fibre You Should Be Eating Every Day And Why.”

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Nooch flakes are relatively dissolvable and provide an added kick of nutty, cheesy, and/or eggy flavour to any dish they’re used in. For people following a plant-based diet, or those who suffer from lactose intolerance, experimenting with nutritional yeast in your food might very well provide you with the dose of cheesiness you miss.

Truth be told, I add nutritional yeast to pretty much everything — and even that is likely an understatement. Try it in pasta, risotto, dips, soups and stews, “cheese” sauces, tofu “egg” scramble, avocado toast, and on popcorn.

5. Turmeric

An average person will accumulate evidence of DNA damage in about 7% of their total cells, due to a range of causal factors such as exposure to free radicals. Free radicals are the molecules responsible for mutations within the body that can wreak havoc on lipids, proteins, and DNA, raising the likelihood of things like cancer and disease.

With that said, the equivalent of just a single pinch of turmeric added to food was found to reduce the amount of inflammation, free radical oxidation, and overall DNA damage in the body by 25%. In fact, of all the herbs and spices the researchers found to be protective against breaks and mutations in strands of DNA (including paprika, rosemary, ginger, sage, and cumin) it was turmeric that came out on top (5)!

So although it’s impossible to completely eliminate your exposure to free radicals, by consuming foods high in antioxidants — even just a sprinkle at a time — you significantly reduce your risk of developing chronic disease down the line.

Interestingly, if you combine turmeric with a small amount of black pepper, both substances increase in their bioavailability and become better able to be used by the body. Important to note, however, is that turmeric is classified as a high oxalate food, meaning that individuals who are susceptible to forming kidney stones may want to avoid excessive consumption of this spice.

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Turmeric powder is bright and earthy, providing a characteristic golden hue to pretty much any surface it comes into contact with.

I use turmeric in smoothies, yogurt bowls, all types of curry and soups, tofu “egg” scramble, yellow sauces, and dips such as hummus or baba ganoush.

6. Cinnamon

Not only is cinnamon associated with all things nostalgic (like Christmas, cinnamon rolls, and doing shots of fireball before Prom — nope? Just me?) but this popular spice is also just plain delicious.

Most importantly, adding a single teaspoon of cinnamon to your meals has the ability to raise the antioxidant content substantially (think from 20 units to well over 120), as well as to boost the immune system and reduce widespread inflammation within the body (6).

Even better is that despite rivalling other foods like açai berries in its antioxidant content — cinnamon won’t cost you an arm and a leg to consume on the daily, making it one of the most affordable and effortless foods to flavour with. Importantly to note is that there are actually four different types of cinnamon, with some safer to eat on a daily basis than others…

If you reside in the United Kingdom, anything that’s going to be labelled as cinnamon is likely from the variety of the spice referred to as Ceylon. Ceylon cinnamon is the cinnamon you want. Feel free to eat as much of this stuff as your heart desires!

In the United States, however, you’ll often find Chinese cinnamon — aka cassia — on our shelves instead…mostly just because it’s cheaper and the FDA doesn’t require it to be called anything else. Worryingly though, this type of cinnamon contains a compound called coumarin which can be toxic to the liver at medium to high doses. In this case, it’s key you’re paying attention to what you’re buying and looking for the type of cinnamon labelled “Ceylon” (7).

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Cinnamon is deep, warming in taste, and mildly sweet, but can be used to compliment both sweet and savory foods.

I don’t know many foods that wouldn’t be improved by the addition of cinnamon. I add it to cereal, oatmeal, pancakes, protein balls, ice cream, fruit, tea, dessert of all kinds, Mediterranean soups, toast, and pastries.

7. Hot Sauce

Some (me) like it hot. If spice isn’t your thing then feel free to disagree, however, science shows that in moderate doses it can be really good for you!

A decently sized study from Harvard found that people who eat spicy food 6–7 times per week, or roughly once per day, experience a 14% reduction in the risk of overall mortality. Just like turmeric and cinnamon, actually, spicy foods have been linked to an increase in metabolic rate and a decrease in appetite — meaning your body will burn calories of energy more efficiently and also moderate your hunger throughout the day (8).

Another benefit of chili-based hot sauces comes from a compound it contains called capsaicin. Capsaicin is what’s responsible for the burning “hot” sensation we associate with spice and it’s been linked to increased heart health, a decrease in inflammation (sounds counter-intuitive, I know), and a reduction in insulin spikes for diabetes.

So, if it’s not too hot to handle, research suggests that adding a couple of shakes of hot sauce to your dinner or lunch will be in your favour in more ways than one!

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Hot sauce has a — you guessed it — hot, active, and spicy taste, and comes in many a variety of flavour.

Use hot sauce sparingly but often to improve foods such as burritos, tofu “egg” scramble, roasted vegetables, vegan mac and cheese (trust me on this one), rice bowls, and potatoes of any kind.

Alexandra Walker-Jones — June 2021

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