The most nutrient-rich foods you need in your Plant-based diet
As we try to differentiate between a vegan and a whole food plant-based diet, depending on how nutrient-rich a particular food is, let’s try to highlight the most nourishing foods to introduce to our diet.
Vegetables are at the core of a healthy whole foods diet, and cruciferous plants such as kale, broccoli, and sprouts are particularly nutritious. In particular, Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals, and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.
Beans & Legumes
Beans, legumes, lentils, and pulses are also high in fiber and extremely nutritious, providing large quantities of protein with minimal fat. Dried beans and pulses are extremely cost-effective, too, particularly when bought in bulk. These foods contain antioxidants that help prevent cell damage and fight disease and aging. The fiber and other nutrients benefit the digestive system, and may even help to prevent digestive cancers. Legumes can be added to any meal, for breakfast, lunch, or dinner. Once cooked, they can be eaten warm or cold.
Nuts & Seeds
Nuts and seeds are also essential for a healthy diet. These contain healthy fats, protein, and fiber. They are also particularly helpful, making them easy additions to existing meals (and effective replacements for less-healthy or refined snacks).
If looking to replace the traditional piece of meat on your plate look for Tempeh, a fermented soy-bean “loaf” similar to tofu, which is a great source of protein and often considered a whole food. This type of tofu is fermented. The fermentation of whole ingredients increases its protein and fiber content. The fermentation process also means that tempeh contains prebiotics that help support healthy gut bacteria.
Tubers, including the sweet potato, are filling and affordable staples. While white potatoes are not quite as nutrient-dense, they still contain plenty of fiber, protein, and vitamins.
Focusing on plant-based foods can be a challenge if you are unused to preparing them. It can require learning new techniques, adopting new flavors, and exploring new dishes. These simple, healthy, plant-based whole foods recipes are ideal for beginners and experts alike.
Spring Truffle Asparagus Mushroom Risotto
The ideal Spring dinner with some of the Spring produce essentials.
The classic with a twist. Delicious and packed with nutrients.
Cherry Cocoa Smoothie
Loaded with the best vitamins, minerals, and fiber, cherries are something you should try including in all your smoothies! They are powerhouses of antioxidants and vital for the rejuvenation of cells in our body. Rich in anti-inflammatory compounds, cherries also help combat oxidative stress, which is often linked to premature aging as well as a whole range of chronic diseases.
Spring Chia Seed Pudding with Kiwi & Banana
Kiwis and bananas are the perfect combinations for chia seeds. Especially if you use a creamy homemade almond milk base, you can also use store-bought oat milk or coconut milk, but I really love the rich, neutral taste and creamy texture that almond milk provides.