Legumes—which embody lentils, beans, and chickpeas—are packed with protein, fiber, and phytonutrients, making them a staple for any plant-based (and longevity-focused) weight-reduction plan. In case you’re in search of a filling lunch recipe, do that chickpea and samphire salad. For a hearty dinner, take a stab at this smoky chickpea, red lentil, and vegetable soup.
With regards to whole grains, there are such a lot of unbelievable nutrient-dense choices to select from! Select from historical grains (resembling millet, fonio, amaranth, bulgur, rye, quinoa, and buckwheat) for his or her unprocessed well being advantages. You may eat complete grains for breakfast (e.g., this raw buckwheat and clementine winter breakfast bowl) or add them to a light-weight salad for some added protein and carbs, like this roasted cauliflower and pea salad.
Nuts are excessive in protein and wholesome fat, however every has a novel nutrient lineup to supply. For instance, Brazil nuts are particularly excessive in selenium; walnuts boast advantages for the heart, brain, and gut; and fairly just a few varieties of nuts can provide you a giant enhance in magnesium. The very best a part of nuts? They’re extraordinarily versatile and add a wholesome crunch to only about any recipe. (Attempt our nut butter falafel, citrus superfood granola, or easy pine nut pasta sauce recipes to see what we imply.)
