You don’t have to travel far to find great super foods — your local grocery store probably sells everything you need to live a long and healthy life. If you’ve been trying to become better about your nutrition but feel overwhelmed at making such a big change, you’ll be glad to know many super foods are easy to add to the recipes you already know. IMUA Orthopedics, Sports & Health in Honolulu, HI, have compiled a list of their favorites, along with some easy recipe ideas.

Here are three great super foods you can add to your life for improved nutrition:

• Kale: This delicious and inexpensive green leaf can be added to just about anything. For a tasty side dish, just steam it with a little salt, pepper, and lemon juice. Kale is also an excellent addition to white sauce — just sauté up some garlic and mushrooms in butter, thicken with milk (optional), add in your kale, and serve with flat noodles. Loaded with vitamins A, B, and C along with calcium, iron, and other nutrients, kale is great to eat a few times a week, whether it’s raw, cooked, or blended in smoothies.

• Avocado: Ubiquitous throughout the Hawaiian islands, this tasty super food is easy to add to your meals for a quick nutrition boost. Spread it on toast and sprinkle with a little salt for the perfect breakfast, add it to a sandwich, or look up a recipe for homemade guacamole. Avocados actually have more potassium than bananas, as well as having vitamins K, C, B5, B6, E, and other important nutrients.

• Quinoa: It’s a frequently overlooked fact that you can get protein from plants, and one of those plants is quinoa. It has even more nutrition to offer, though — it’s high in calcium, phosphorus, magnesium, iron, potassium, vitamin E, many B vitamins, and contains all essential amino acids. If you aren’t thrilled about plain quinoa, one great way to add flavor is to add it to your favorite soup — tomato soup is particularly tasty with quinoa. You can also sweeten it and eat it for breakfast like oatmeal. If you’re looking for a healthier alternative to lasagna, quinoa makes an excellent baked dish with cheese, basil, and tomatoes.

The orthopedic doctors at IMUA Orthopedics, Sports & Health believe everyone can have a healthy lifestyle at all stages of life. To learn about their wellness coaching and nutrition services, visit their website. You can also reach their Honolulu office directly at (808) 521-8170.