Booster Foods

A term* to describe foods, typically not eaten on their own, but added to other foods to boost nutrient content. Think hemp seeds, nutritional yeast, bee pollen, that sort of thing. I love this category of foods because it’s so simple to add them to what you’re already eating to boost vitamin & mineral intake and bridge nutrient deficiencies. It is increasingly difficult to get sufficient micronutrients from our food as soil health suffers and, in turn, our foods are not as nutrient dense as they once were. Throw on top of that the increase in processed foods, chronic stress & modern day living, and it’s pretty much a guarantee that most of us need a boost. Adequate micronutrient intake is vital to our health in lots of ways - energy production, strong teeth & bones, and lowering risk for heart disease, cancer & type 2 diabetes to name but a few. 

I’ll highlight several of my favorites with the hope of inspiring you to add them into your rotation. Perhaps you already have a bag or two hiding in the back of your cabinet anyway. I also created an infographic describing my top booster foods and their benefits that you can download for free. 

Hemp seeds: one of the most protein rich plant foods (11g in 3T) and easier to digest than most grains, nuts or seeds. They’re rich in B vitamins, magnesium, copper, zinc, phosphorus & manganese and a good source of omega 3 fats & fiber. These micronutrients help boost energy production, immune system function & bone formation. Choose unhulled to maximize fiber content. Super easy addition to salads, smoothies, yogurt, pancakes, plant milks, hummus, etc.  

Nutritional yeast: an excellent source of B12 (aka cobalamin), a vitamin that is especially important for vegans & vegetarians that aren’t getting it through animal products (beef, chicken, salmon, clams, eggs, dairy). It also includes other B vitamins, zinc, selenium, manganese, magnesium, iron as well as fiber & protein. Nutritional yeast contains antioxidants to fight free radical damage, supports the immune system, digestive health & balanced blood sugar and has antiviral, fungal and bacterial properties. It provides a yummy cheesy, umami flavor and can be sprinkled on just about anything. I like it on my salads, popcorn, veggies, pasta, etc. 

Bee pollen: contains over 250 biological substances including protein, carbs, fats, vitamins, minerals, enzymes & antioxidants. It may help with heart disease, liver function, immune system, wound healing, menopause symptoms & also has anti-cancer properties. Try adding 1 teaspoon a day into your routine for all of these wonderful benefits. Fun fact: the German Ministry of Health recognizes bee pollen as medicine! Try blending it into smoothies, sprinkling on yogurt or pancakes, or make my yummy Wonder Toast (recipe below). 

•coined by Dr. Ed Bauman and used with his permission. Thanks Dr. Bauman! 

Wonder Toast “recipe”

I started making this toast for my son as an after school snack and he loves it so much, it has become part of our regular rotation. Easy breezy to throw together and a balanced snack with protein, healthy fat, carbs, fiber, vitamins, minerals & antioxidants. I shared our version, but feel free to use whatever goodies you have available as toppings. 

Toast a piece of sourdough bread and slather with a healthy fat (coconut oil, ghee, grass-fed butter). Then add some nut butter and sliced bananas, drizzle with raw honey and sprinkle on bee pollen, cacao nibs, hemp seeds & cinnamon. Enjoy!