CHIA SEEDS: BEST FOR BOOSTING FIBRE
The soluble fibre in chia seeds swells in your gut to create a sense of fullness
that helps keep your hand out of the junk food drawer. These seeds start out
crunchy, then get jellylike in liquids like smoothies and yogurt.
SUNFLOWER SEEDS: BEST FOR YOUR GROCERY BILL
The inexpensive kernels are a stellar source of vitamin E (a tablespoon gives you
a fifth of a day’s needs). Look for shelled seeds labelled “raw”—they’re not
roasted in the oils that can hike up the calories.
HEMP SEEDS: BEST FOR BOOSTING PROTEIN
These nutty-tasting seeds, or “hearts,” from the hemp plant get props for their
high protein content and omega-3s. Don’t confuse them with their cannabis
cousin grown for marijuana—this stuff doesn’t come with a high. Sprinkle into
smoothies and cereals.
A MORE TENDER GOUJON
You can have chicken goujons without succumbing to processed and fried
meat. Make them yourself with healthy ingredients: Crushed, puffed brown
rice cereal works nicely for a coating, as does cooked quinoa. Or you can
try this part bread crumbs, part nuts formula: Mix together 60 g finely
chopped nuts (such as pecans, pistachios, almonds, or walnuts), 25 g
healthy breadcrumbs (such as wholewheat breadcrumbs or wholewheat
panko), and 60 g of any of the flavour-booster combos listed here (the ratio
is up to you). Then use your fingers to press them on top of your chicken,
and bake until the goujons are cooked through and the crust is golden.FLAVOUR BLENDS
Chopped rosemary + lemon juice + lemon zest + garlic + salt
Chopped spring onions + prepared horseradish + salt