And, no, we don’t mean ranch dressing, croutons and pseudo “bacon bits”. We’re talking about toss-in ingredients that are tasty and good for you, like these:

Noodles

Why: Noodles (except the instant types) will add substance and are a good source of B vitamins and complex carbs. Opt for low-GI, wholegrain varieties and keep the portion to ¾ cup. Vegetarians should try iron and magnesium-rich buckwheat noodles.

Try: For an easy summer starter, dietitian Kim McEachern suggests a soba noodle salad with smoked salmon, cucumber and asparagus with chilli soy dressing. “Great for fibre and Omega 3s,” she says. Or try potato noodles – they’re lower in fat and easier to digest than wheat alternatives.

Nuts

Why: Nuts are full of protein, fibre and good fats, so they’re great for your brain, heart and hair. Try raw or soaked nuts – easy to digest and maximum nutrition.
Try: Add cashews to an Asian-style salad, slivered almonds to a bowl of greens, or hazelnuts to a citrus-based salad.
 

Seeds

Why: Sunflower, pumpkin, lotus and sesame seeds are super nutritious, and so is dietitian fave quinoa.
Try: Lightly coat them with soy sauce, tamarind and chilli flakes, and toast for about 10 minutes for a tasty snack. But limit portion size. “No more than a handful a day,” advises McEachern. With quinoa, soak and drain, then add to roast veg.

Cheese

Why: Cheese is high in calcium and protein. “It also has potassium, zinc and vitamin A, which are essential for bone strength,” says McEachern. She recommends a low-fat variety.
Try: White is better than yellow, so opt for ricotta, cottage and fetta – they go well with fruits, rocket or baby spinach. Even better, choose tangy goat’s cheese.

Legumes

Why: Legumes, including chickpeas, kidney beans, azuki beans, lentils and lupins, are high in mood-lifting amino acids and are a very filling source of complex carbohydrates, fibre and protein.
Try: Mix them with rice, corn and sesame seeds to ensure you’re getting complete protein. You can also combine them to create a four bean salad– just add parsley, lemon, white vinegar and salt and pepper to taste.

Fruit

Why: As well as adding colour and sweetness, it’s packed with antioxidants and fibre for digestive health. The fresher the better, so choose seasonal fruits, such as melon, pawpaw and mango. Otherwise, opt for varieties that are dried naturally, without preservatives, sulphites or added sugars.
Try: Toss citrus segments with radish, rocket, beetroot, hazelnuts and hazelnut oil. Or, blend berries, balsamic vinegar and grape seed oil for an easy dressing.

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