Hey there! Thought I’d share some great information on nutrient dense plant-based foods! These itty-bitty foods are so mighty and so good for you! Check it out!
- Chickpeas/Garbanzo beans! Adding more chickpeas to your diet boots your nutrient intake and helps protect your health! People who eat chickpeas or hummus have higher levels of fiber, vitamin A, E and C, folate, magnesium, potassium and iron compared to those who don’t eat them! Chickpea eaters were also found to be less obese, probably because of their filling combo of protein and fiber! 1 cup provides 15 grams of protein and 13 grams of fiber!
- 100% Orange Juice. 100% orange juice, no added sugar, is a good replacement for a soda sweet-tooth. One glass of OJ is a good source of Vitamin C, potassium, folate and thiamin. it also supplies magnesium and other health-protecting plant compounds, like flavonoids and carotenoids. Try a big splash of OJ in a glass of seltzer water for a lightly sweet, fizzy drink! Also, freezing it in an ice cube tray and adding to water or seltzer is a fun way to add some sweetness without sugar!
- Baby Spinach! Ah, one of my favorites!! Baby spinach is a bit less bitter than regular spinach. Buying the pre-washed baby spinach make is so convenient to add to salads, pasta dishes, wraps, etc. and just a fistful could have a good impact on your health. One study found that by just eating a cup of raw spinach per day may help with memory and thinking skills as we age!! That sweet little leaf contains nutrients like Vitamin K, folate, lutein and beta carotene! Eat up!
- Walnuts. Oh so good for you, also can be used as a plant-based protein. Walnuts contain more ALA – plant-based omega-3 fatty acid – than any other nut!! Such good little nuts!! An ounce of walnuts is an excellent source of their anti-inflammatory fat. One ounce also supplies 4 grams of protein, 2 grams of fiber and is a good source of magnesium, a nutrient that is involved in maintaining healthy blood pressure and blood sugar levels. Studies have shown that eating them daily for 6 months significantly improves diet quality and let to healthier LDL cholesterol. So, sprinkle them nuts on salads, oatmeal, yogurt or as a substitute for breadcrumbs!
- Oats. I think we all know how good oats are for you, I hear it almost daily! Such an affordable health food! Contains a large spectrum of vitamins and minerals, like iron, magnesium, zinc, selenium and B vitamins. So right in fiber and contain 5 grams of plant-based protein! Eating oats help to promote a healthy and diverse microbiome and helps protect against other diseases. Eat your oats people!
- Frozen Blueberries. Yes frozen! Frozen fruits and vegetables are always a good choice and are just as nutritious as fresh produce, and can be more budget-friendly! People who eat frozen fruits and veggies have a more nutritious diet, with higher amounts of fiber, potassium, calcium and vitamin D. Frozen foods are always available, as some of fruit and veggie seasons are short, when you’re buying from the market. Blueberries are rich in polyphenol antioxidants called anthocyanins. Blueberries have been linked to lowering the risk of heart disease and diabetes, as well as less cognitive decline. So easy to eat, my favorite is right out of the package, if fresh, put them in yogurt, atop of oatmeal, in salads, baking. All berries are my favorites and are full of antioxidants, so good for you!
- Edamame. Hugely nutrient dense soy/plant-based food, a great way to shift towards eating less animal protein. A portion provides 8 grams of fiber and 9 grams of protein, as well as iron, potassium, calcium, magnesium and folate. Based on so many studies, but quoting from the Journal of the American Heart Association, eating more plant-based foods and fewer animal foods may reduce your risk of heart disease. And as an added bonus, a plant-based protein is less expensive than meat and poultry! Frozen edamame is an easy snack or appetizer.
These are just a few example of plant-based nutrient dense healthy additions you can start incorporating into your diet today! Starting on your journey to health and wellness but adding these foods into your daily diets.
If you’d like more information on beginning or just peeking into a plant-based diet, I’d love for you to reach out to me! CONTACT ME HERE!
Ta ta for now!!