Legumes—which embrace lentils, beans, and chickpeas—are filled with protein, fiber, and phytonutrients, making them a staple for any plant-based (and longevity-focused) food regimen. If you are on the lookout for a filling lunch recipe, do that chickpea and samphire salad. For a hearty dinner, take a stab at this smoky chickpea, pink lentil, and vegetable soup.
When it involves entire grains, there are such a lot of unbelievable nutrient-dense choices to select from! Choose from historical grains (resembling millet, fonio, amaranth, bulgur, rye, quinoa, and buckwheat) for his or her unprocessed well being advantages. You can eat entire grains for breakfast (e.g., this uncooked buckwheat and clementine winter breakfast bowl) or add them to a lightweight 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 coronary heart, mind, and intestine; and fairly just a few varieties of nuts can provide you a giant enhance in magnesium. The finest a part of nuts? They’re extraordinarily versatile and add a wholesome crunch to only about any recipe. (Try our nut butter falafel, citrus superfood granola, or simple pine nut pasta sauce recipes to see what we imply.)