This is a post I started about a month ago. Figured I better finish and post it 😛  It’s just a few simple ways I’ve learned to add nutrition to our diet. I especially like that there are many easy ways to nourish a growing child…even a picky eater.

1. Raw egg yolks – This is about the easiest way to bump up nutrition in so many foods. And an especially great way to get picky eaters/non-egg eaters to eat eggs. Egg yolks can be mixed into just about anything without changing the texture or taste. Some of our favorite things to add them to are salad dressings, dips (like hummus), smoothies, yogurt (stir a yolk into plain yogurt and/or kefir and add a little honey…perfect breakfast or snack…one of Rebecca’s favorites…sometimes we mix in peanut butter too) and soup. Or if you’re like me and actually like the taste you can eat them plain. Sprinkle a little sea salt on a yolk…yum! Mix it with diced avocado…even better 🙂  I use these tricks to give Rebecca some egg almost daily.

2. Lemon juice – lemon juice is great for digestion and cleansing. I start every day with warm water mixed with some lemon juice.

3. Raw apple cider vinegar – this is similar to the lemon juice. It aids in digestion and helps with stomach acid. I drink warm water with ac vinegar every day before lunch. This is definitely an acquired taste. You can add a little honey if the vinegar is too strong for your taste.

4. Coconut oil – Coconut oil has so many health benefits. And you can use it in so many ways. I add it to smoothies and yogurt. Or I use in baking in place of butter. I also use it for cooking/frying, especially things like veggies and stir fry. You can mix a little with honey and refrigerate it for a sweet treat (kind of like fudge). Coconut oil is also great to use on your body. I use it as lotion. I also use it in my deodorant and toothpaste.

5. Cold pressed extra virgin olive oil – Olive oil is very healthy. Especially when used in a pure form. I use it liberally in salad dressings and dips (like pesto and hummus). It is not the best option for cooking/high heat.

6. Avocado – the fat in avocados is very healthy. I generally eat a minimum of one avocado a day. I love it plain, with sea salt. But I also add it to just about anything. I almost always add it diced into my soups. It is wonderful on sandwiches and salads. Avocado is especially great in smoothies. It is the key to thick, creamy smoothies or milkshakes. I’ve even used it in ice cream and pureed soups. A favorite breakfast for Rebecca is a milkshake/smoothie made with kefir, milk, egg yolk, honey, blueberries and avocado. Or sometimes for a treat I’ll make her a chocolate “shake” with milk, kefir, honey, cocoa, egg yolk and avocado.

7. Probiotics – probiotics are the good bacteria in your gut that aid in digestion and keep your immune system up. You can get them through food – fermented and cultured foods (kefir, yogurt, sauerkraut, sour cream, buttermilk, fermented ketchup, fermented veggies, etc.). And you can take supplements. I do a combo of the two. Rebecca, Abram and I all take a probiotic supplement daily. And we try to eat fermented and cultured foods daily.

8. Fermented cod liver oil – this is a very simple way to make sure you’re getting enough Vitamin A and D. Rebecca and I (and hence Abram 🙂 both take fermented cod liver oil/butter oil daily. Such great brain food, especially for children. Not many people get all of their omega-3, vitamin A and vitamin D through food and sun exposure alone. So taking CLO is a great way to make sure you get enough.

A few simple tricks to make sure your whole family is getting enough fat, vitamins, minerals and good bacteria in their diets. What do you do each day to stay healthy?

This post is linked to Fat Tuesday on Real Food Forager.