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12 Ways To Sneak Superfoods Into Your Diet

Nutrition, The Fit Soul | 0 comments

Superfoods are nutrient-rich foods considered to be especially beneficial for health and well-being. These foods are mostly plant-based and offer maximum nutritional benefits, often with minimal calories. Superfoods are packed with vitamins, minerals and antioxidants that help fight off chronic diseases, reverse the aging process and give you natural energy.

Superfoods help in these ways: by limiting or reducing inflammation in the body, environmental toxins, and daily stressors. Incorporating these type of foods is a healthy habit that can benefit you and your family in the long run! Most times your family won’t even know they are incorporated in their meals. If they do notice a difference, it’s because the food actually tastes better!  

I encourage my Fit Soul clients and my members of The Fit Soul Tribe™ to become Superfood Savvy and Eat Empowered! 

Here are a few ways you can better incorporate superfoods into your diet now and easily “sneak” them into your family’s meals. 😉

Try these 12 Sneaky in Superfoods Strategies:

1. Blend it. Smoothies are a great way to blend power greens (any dark leafy greens), vegetables, greek yogurt, and fruit into a cold, delicious snack or breakfast. Check out these great smoothie recipes.

 2. Stir it in. Soups, stews, omelets, spaghetti sauce, and chili are great dishes to hide shredded, diced or pureed superfoods.

3. Top it. Tomatoes, dark leafy greens, herbs, and nuts add wonderful flavor to salads, pizza, flatbreads, and wraps. 

4. Puree it. Changing the texture is an easy way to sneak superfoods into your diet. A puree of roasted vegetables makes a wonderful sauce for meats. Pureed cauliflower gives thickness and depth to soups, stews, and casseroles.

5. Swap it. Use spaghetti squash or zoodles instead of pasta; greek yogurt instead of sour cream; sweet potatoes in place of white potatoes; pureed cauliflower instead of heavy cream or dairy in soups or sauces. (I love healthy swaps!)

6. Bake it. Pumpkin, zucchini, and carrots make moist and delicious breads, cakes and muffins. 

7. Roast, grill, or broil it. Your vegetables take on a whole new flavor when cooked this way. Onions, garlic, broccoli, cauliflower and tomatoes are all excellent vegetables to roast, grill and/or broil. Try grilling romaine lettuce, it adds a wonderful smokiness and a sophisticated element to your salad.

8. Dip it. Kids and adults both love to dip food. Serve fresh vegetable slices with guacamole, salsa, Greek yogurt ranch dip, spicy jalapeno avocado, or a green goddess sauce. (add a little water to a thicker dip and you will have a salad dressing). Some of my favorite vegetable slices are red bell pepper, cucumbers, and celery.  

9. Chop, shred or dice it. Chop produce finely to disguise it in dips, salads, or salsas.

10. Spice it up. Make healthy food come alive with herbs, spices, vinegar, mustard, and capers.

11. Fix it your favorite way. If you love Mexican cuisine, for example, cook your vegetables or meats with Mexican seasonings (chili powder, cumin, garlic powder, etc) and herbs to give them a familiar taste.

12. Get out of a rut. Try one new recipe per month at least! The Fit Soul Tribe has delicious monthly meal plans with a variety of recipes to try. 

In conclusion, there are many ways to “sneak superfoods” into your family’s daily nutrition. Helping them develop healthy eating habits is one of the greatest gifts you can give them.






Amy Ramsey is a Certified Integrative Nutrition Health Coach and Personal Trainer. She helps women have Transformations – Fitness. Nutrition. Soul. Click here to learn more about The Fit Soul® programs and how you can work with Amy to have your Transformation.


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Hi ! I'm Amy!

I am on a mission to empower women to believe in their own capacity to feel amazing, to be at home in their body and one with their purpose without dieting, deprivation and hours of exercise.


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“I am down 9.9lbs and a bunch of inches in 30 days. I didn’t measure before because I didn’t know if I was gonna stick to it (bad move on my part), but I didn’t realize how much wheat I was eating until I cut it out during this slimdown.

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