#nutrientdense

Feeling hungry again just after your meals? Hit a slump around midday? It may not be about calories - the issue may be the nutrients in the food that you're eating.

We are not getting enough healthy fats, protein and micronutrients daily. The problem, surprisingly, has quite an easy solution: healthier snacking.

A handful of sunflower seeds is a tiny and very powerful nutritional tool in fighting these issues. They're a crunchy, satisfying and nutrient-rich choice to increase fullness and sustained energy.

This salmon sheet pan meal is low in carbs and works for people on the Keto diet. It is also good for people following the Trim Healthy Mama plan. It has lots of good fats and nutrients, so it's a great choice for a healthy dinner that fills you up.

Ingredients: 4 salmon fillets. 1 pound asparagus, trimmed. 1 red bell pepper, sliced. 1 yellow bell pepper, sliced. 1 tablespoon olive oil. Salt and pepper to taste. 2 tablespoons lemon juice. 2 cloves garlic, minced. 1 teaspoon dried thyme. 1 teaspoon paprika. 1 teaspoon onion powder.

Instructions: Preheat the oven to 400F 200C. Place the salmon fillets, asparagus, and sliced bell peppers on a sheet pan. Drizzle olive oil over the salmon and vegetables. Season with salt and pepper. In a small bowl, mix together lemon juice, minced garlic, dried thyme, paprika, and onion powder. Brush the lemon garlic mixture over the salmon and vegetables. Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender. Serve hot and enjoy!

Prep Time: 10 minutes

Cook Time: 20 minutes

These Paleo breakfast muffins are a quick and delicious way to start your day. Packed with natural sweetness from bananas and loaded with nutrient-rich blueberries and spinach, they're a healthy and satisfying choice for a busy morning.

Ingredients: 2 ripe bananas, mashed. 4 large eggs. 1/4 cup almond butter. 1/4 cup coconut flour. 1 tsp baking powder. 1/2 tsp cinnamon. 1/4 tsp salt. 1/4 cup blueberries. 1/4 cup chopped spinach. Cooking spray coconut oil.

Instructions: Preheat your oven to 350F 175C. In a mixing bowl, combine mashed bananas, eggs, almond butter, coconut flour, baking powder, cinnamon, and salt. Mix until smooth. Gently fold in the blueberries and chopped spinach into the batter. Grease a muffin tin with cooking spray or coconut oil. Pour the batter evenly into the muffin tin, filling each cup about 3/4 full. Bake in the preheated oven for 20-25 minutes, or until the muffins are set and a toothpick inserted into the center comes out clean. Allow the muffins to cool for a few minutes before removing them from the tin. Serve warm and enjoy your Paleo breakfast muffins!

Prep Time: 5 minutes

Cook Time: 25 minutes

This Easy Keto Spinach Casserole is a delightful low-carb side dish packed with flavor and nutrients. Perfect for a quick weeknight dinner or to accompany your favorite keto main course.

Ingredients: 4 cups fresh spinach. 4 large eggs. 1 cup heavy cream. 1 cup shredded cheddar cheese. 1/4 cup grated Parmesan cheese. 1/2 teaspoon garlic powder. 1/2 teaspoon onion powder. Salt and pepper to taste.

Instructions: Preheat oven to 350F 175C. Grease a baking dish. In a large mixing bowl, whisk together eggs and heavy cream. Add cheddar cheese, Parmesan cheese, garlic powder, onion powder, salt, and pepper. Mix well. Fold in the fresh spinach until evenly distributed. Pour the mixture into the prepared baking dish. Bake for 25-30 minutes or until the casserole is set and the top is golden brown. Let it cool slightly before serving. Enjoy your delicious and easy keto spinach casserole!

Prep Time: 10 minutes

Cook Time: 25 minutes

This vegan chia pudding tastes great with the cool flavors of mint and matcha. You can eat this tasty and healthy treat at any time of the day. It's full of plant-based goodness, antioxidants, and omega-3s.

Ingredients: 3 tbsp chia seeds. 1 cup almond milk. 1 tsp matcha powder. 1-2 tbsp maple syrup adjust to taste. 1/4 tsp peppermint extract. Fresh mint leaves for garnish.

Instructions: In a bowl, mix chia seeds and almond milk. Add matcha powder, maple syrup, and peppermint extract. Stir well to combine. Cover the bowl and refrigerate for at least 2 hours or overnight, until the pudding thickens. Once thickened, stir the pudding to ensure even consistency. Serve chilled, garnished with fresh mint leaves.

Prep Time: 5 minutes

Cook Time: 0 minutes

The roasted vegetables, tender brown rice, and fresh herbs in this Brown Rice Ratatouille Salad make it a hearty and flavorful vegan dish. You can eat it for lunch or as a side dish for dinner. It's a tasty way to enjoy a wide range of seasonal fruits and vegetables that are also full of good nutrients and bright colors.

Ingredients: 2 cups cooked brown rice. 1 small eggplant, diced. 1 small zucchini, diced. 1 red bell pepper, diced. 1 yellow bell pepper, diced. 1 onion, diced. 2 cloves garlic, minced. 2 tablespoons olive oil. 1 teaspoon dried thyme. Salt and pepper to taste. 2 tablespoons balsamic vinegar. 1 cup cherry tomatoes, halved. 1/4 cup chopped fresh basil leaves.

Instructions: Preheat oven to 400F 200C. In a large baking dish, toss diced eggplant, zucchini, bell peppers, onion, and garlic with olive oil, thyme, salt, and pepper. Roast in the preheated oven for 25-30 minutes or until vegetables are tender and slightly browned, stirring occasionally. In a large bowl, combine cooked brown rice and roasted vegetables. Add balsamic vinegar, cherry tomatoes, and chopped basil leaves. Toss gently to combine. Adjust seasoning if needed. Serve warm or chilled.

Prep Time: 15 minutes

Cook Time: 30 minutes

A delicious and antioxidant-rich breakfast smoothie.

Ingredients: 1 cup mixed berries strawberries, blueberries, raspberries. 1/2 cup vanilla yogurt. 1/2 cup orange juice. 1 tablespoon honey.

Instructions: Mix everything together until it's well blended.

Prep Time: 5 minutes

Cook Time: 0 minutes