Vegan diet vs. a plant-based diet
Plant-based
diets and vegan diets aren't the same. Plant-based
means incorporating more plant products and plant proteins into your
daily diet without completely eliminating animal products. Basically,
plant-based can mean upping your veggie intake and reducing your intake
of animal products, or removing certain types of animal products from
your diet completely. Plant-based diets may mean meat-free, but
still include dairy
Personally, I've given up all animal meat. I'm in the process of eliminating fish as well. I am doing this slowly. As of right now, I am taking fish once a week and my ultimate goal is to completely eliminate it. Once I eliminate meat i can move on into eliminating all the dairy.
Vegan diets exclude all animal
products including dairy. Vegan diets are much stricter and leave little
room for interpretation.Whole-food, plant-based diet is centered on whole, unrefined, or
minimally refined plants. It’s a diet based on fruits, vegetables,
tubers, whole grains, and legumes; and it excludes or minimizes meat
(including chicken and fish), dairy products, and eggs, as well as
highly refined foods like bleached flour, refined sugar, and oil.
Start slow
Know
that regardless of which eating style you want to try, you don't need
to make the changes all at once. In fact, it's probably better if you
don't! For someone just starting out with eating more plants, I suggest
setting small goals like cooking with one new vegetable each week or
aiming for three-quarters of your plate to be made up of plant foods
like veggies, fruits, grains, beans.That way, you're
less likely to feel overwhelmed, discouraged, or intimidated by
completely revamping your diet.
Frequently Asked Questions
Q: It sounds expensive! I’m on a limited budget.
Whole grains, potatoes, and beans are some of the most affordable
bulk foods you can buy. Create meals around these staple items and you
will spend less than you did on a meat-heavy diet.
Q: What about eating at restaurants, traveling, or away from home?
With a little planning, creativity, and flexibility, you won’t have a
hard time eating a plant-based diet while traveling or on the road. You
can usually find fruit and dishes made with pasta, rice, and potatoes
wherever you go. Replace the meat in your favorite chili with some extra
beans, make veggie burgers instead of meat burgers, or make stir-fry
with tofu instead of chicken.
Q: What about calcium and protein?
Whole, plant-based foods contain all the essential nutrients we need (more on this below)
Q: Where do I get my Protein?
Edamame 18 g of protein per cup
Tofu 16 g protein per 3 oz
Lentils 9 g per half a cup
Black Beans 7.6 g per half a cup
Lima Beans 7.3 g per half a cup
Peanuts/Peanut butter 7 g per 1/4 cup or 2tbs butter
Wild Rice 6.5 g protein per cup
Chickpeas 6 g per half cup
Almonds 6 g protein per 1/4 cup
Chia Seeds 6 g protein per 2 tbsp
Oatmeal 5 g protein per 1/4 cup
Cashews 5 g protein per 1/4 cup
Pumpkin seeds: 5g protein per 1/4 cup
Potatoes; 4g protein per 1 medium white potato
Spinach: 3g protein per half cup (cooked)
Corn: 2.5g protein per half cup
Avocado: 2g per half avocado
Broccoli: 2g per half cup
Brussels Sprouts: 2g protein per half cup
Q: What are the benefits?
Eating more plants and cutting
back on meat is almost always a good thing, as research tells us
consuming a plant-based diet can help reduce our risk of developing
chronic conditions like diabetes, obesity, and heart disease There's also evidence that suggests breast cancer rates are lower in those who stick to a plant-based diet.
Q: Alternative meatless products?
Absolutely! Here are a few
meat substitutes
Use as you transition if you want a meaty texture and flavor but avoid using daily:
- Lightlife Gimme Lean and Smart Ground Meatless products (check they are oil-free)
- Westsoy Seitan Wheat Protein Strips, Cubed, or Ground
- Bob’s Red Mill Organic Textured Soy Protein
- Sunshine Burgers- all oil free
- Engine 2 Burgers (Whole Foods)
Go To - Grocery list
Breads
Choose breads that are 100% whole grain with no oil added or less than
10% calories from fat. Enriched wheat flour, unbleached wheat flour,
wheat flour, and organic wheat flour are
not whole grain. Some options are:
- Food for Life Ezekiel 4:9 breads, English muffins, and tortillas
- Rudi’s Organic Bakery 100% Whole Wheat (not 100% oil-free but very low-fat)
- Wegmans Organic Sandwich Breads (all varieties but White Made with
Oatmeal which is only half whole grain, these breads are not 100%
oil-free but lower fat)
- Trader Joe’s Whole Wheat Tuscan Pane (double check it is the whole wheat variety)
- Wegmans Whole Wheat Flat Bread Pizza Crust (not 100% oil-free but very low-fat)
- Trader Joe’s Corn and Wheat Tortillas
- Dave’s Killer Bread
- Engine 2 Tortillas (Whole Foods)
Whole Grains
There are a very large variety of whole grains to choose from including:
rice, quinoa, farro, spelt, bulgur, millet, hull-less barley, whole
grain polenta or coarse cornmeal, oatmeal, teff and more. Whole grain
rice options include: short, medium, and long grain, basmati, jasmine,
black, wild red and even purple! Choose from any variety but make sure
to avoid white rice.
Whole Grain Flours
There are a variety of flours to choose from including:
- Whole wheat pastry flour
- Whole wheat flour
- White whole wheat flour
- Other whole grain flours including but not limited to: oat, spelt, barley, amaranth, kamut, rye
You can also use gluten-free flours if wheat allergies are an issue
but make sure to read the label carefully that they contain only whole
grains. Many gluten-free products are highly processed.
Pastas
Any 100% whole wheat or brown rice pasta (other grains are ok – spelt,
quinoa, etc – but read carefully to make sure it is entirely whole
grain)
Breakfast Cereals
Choose minimally sweetened, whole grain cold and hot cereals without added oil. Some examples are:
- Steel Cut Oatmeal
- Rolled (Old Fashioned) Oats
- Original Cheerios
- Shredded Wheat (not frosted or otherwise sweetened, Wheat’n Bran variety is fine)
- Grape Nuts
- Wheat Chex
- Bran Flakes
- Store brand of any of the above
- Engine 2 Cereals and Granola
Non-Dairy “Milks”
Choose unsweetened or minimally sweetened non-dairy beverages. Avoid
products with oils in the ingredient list. Avoid oat non-dairy beverages
(very high sugar). Some options are:
- Almond Breeze Original Unsweetened or Vanilla Unsweetened
- Wegmans Almond Beverage, Original Unsweetened and Vanilla Unsweetened
- Wegmans Organic Original Soymilk, Unsweetened
- Trader Joe’s Almond Beverage, Original Unsweetened and Vanilla Unsweetened
- Trader Joe’s Organic Soy Beverage Unsweetened
- Silk Unsweetened Cashewmilk
- Silk Soymilk (except for high sugar varieties: Chocolate, Light Chocolate, and Very Vanilla)
- Silk Unsweetened Original or Unsweetened Vanilla Almondmilk
- Engine 2 Almondmilk
Tomato and Pasta Sauces
Choose sauces with no animal products, no added oil or 10% or fewer
calories from fat, minimal sugar, and lower sodium when comparing
products.
Prepared Salad Dressings
Choose dressings with no added oil or less than 10% calories from fat, minimal sugar, and lower sodium when comparing products.
Flavor “Boosters”
There are many options to boost the flavor of your food without adding any fat or sugar including:
- Vinegars: Balsamic, white balsamic, flavored balsamic, apple cider
vinegar, white wine vinegar, unseasoned rice vinegar, and more
- Citrus juice and zest
- Spices and herbs: Individual spices and sodium free flavor blends
(Mrs. Dash), garlic and ginger (fresh or minced in jars without added
sodium), fresh herbs
- Mustards: Avoid high sugar honey mustard varieties
- Hot sauces: Use sparingly as many are high sodium (Sriracha, Cholula, Frank’s RedHot)
- Capers: Rinse before using to reduce sodium content
- Olives: Choose olives that are not packed in oil, use sparingly as most are high in sodium
Convenience Foods
The following are some options for convenience foods:
- Road’s End Organics Dairy Free Mac and Cheese (gluten-free)
- Engine 2 Hummus and Bean Dips
- Engine 2 Frozen Plant Strong Grain Medleys
- McDougall Soups
- Pacific Spicy Kale and Black Bean Soup (shelf stable box)
- Progresso Vegetable Classics Lentil with Roasted Vegetables Soup (trace added oil)
- Trader Joe’s Organic Lentil Soup (shelf stable box)
- Healthy Sisters Soup and Bean Works; Black Bean, Tuscan, and other
varieties made without the oil, dairy, or meat in some of the suggested
prep instructions
- Eden Organic Rice & Beans
- Grainful Meal Kits (all but cheddar flavor)
Chips and Crackers
There are a variety of options to choose from. Avoid kale and vegetable
“chips” made with oil. Also avoid kale chip that are high in fat due to
nuts and tahini if you are trying to lose weight.
- Wasa Crispbread
- Ryvita Crispbread
- Edward & Sons Brown Rice Snaps (gluten-free, choose oil-free varieties)
- Le Pain des Fleurs Crispbreads (gluten-free)
- Lundberg Brown Rice Rice Cakes (gluten-free)
- Mary’s Gone Crackers Crackers and Pretzels (avoid THINS and cookies; gluten-free, but higher fat due to seeds)
- Engine 2 Crackers & Crisps
- Real Food Corn Thins (gluten-free, choose oil-free varieties)
- Tortilla Chips – no commercially available oil-free option
(bake your own chips from oil-free corn tortillas cut in triangles at
350 degrees F for 5-7 minutes per side, try a squeeze of lime juice and a
sprinkle of chili powder before baking for more flavor (also works for
pita chips, but may need to adjust baking time) – healthier and you
won’t over eat them if you have to make them yourself!)
Cheese Substitutes
Try nutritional yeast for sprinkling on pasta and using in recipes for “cheesy” flavor.
For special occasions options include:
Miyoko’s Creamery cheeses (choose the no added oil varieties)
Treeline Tree Nut Cheeses
These are high in fat so using sparingly.
1. Apples
Apples are packed with fiber, vitamin C, and potassium. They’re one of the best fruits to eat for
energy, a healthy heart, a healthy gut, and a top-notch immune system.
Choose from any variety and keep these on hand for snacks all week long!
2. Bananas
A common ingredient in nearly every kitchen out there, these fruits
pack in energy-boosting carbohydrates, fiber, B vitamins, vitamin C, and
are easy to digest. They’re also awesome for all your dairy-free recipes and make a terrific natural sweetener for baking.
3. Melons
Cantaloupe, watermelon, and honeydew just to name a handful, are some
of the best sources of potassium, vitamin C, and are incredibly
hydrating for the body. You can eat these fresh or even freeze them in
cut cubes for frosty smoothies and sorbet!
4. Berries
Berries are a
staple in any whole foods kitchen and within the berry family are at
least four-six different varieties to try all season long. Go for
blackberries, strawberries, blueberries, and raspberries, plus don’t
forget cranberries, boysenberries, and the ever popular acai and goji
berries if you like those too. Not just tasty, but also full of vitamin C
and fiber, berries are some of the best foods for your overall health in just about every way you can imagine.
5. Peppers
Though considered a veggie, peppers are a fruit and one of the
healthiest at that! One red pepper has over 100 percent of your daily
vitamin C needs, while yellow peppers and orange peppers are also great
sources too. Low in sugar, high in fiber and rich in potassium, peppers
are great snacks to keep on hand to eat in place of chips. You can also stuff them with grains, beans, and/or veggies as savory entree options.
6. Cucumbers
Also a fruit, cucumbers are some of the most cleansing, hydrating,
and rejuvenating fruits out there. Their skins are a great source of
silica which keeps your skin healthy
and in good shape, plus, they’re just delicious to snack on! Choose
from regular or seedless depending on which option you prefer.
7. Tomatoes
A top anti-cancer fruit, tomatoes
are packed with nutrition including vitamin B6, vitamin C, potassium,
and the antioxidant lycopene. Though cooking tomatoes does increase
their lycopene content, eating them raw is a better way to absorb their
other vitamins, so don’t turn down a pint of grape tomatoes as a sweet
snack or be hesitant to top a dish off with an entire raw sliced tomato …
they’re delicious when eaten fresh!
8. Citrus
Lemons, limes, grapefruit, and oranges are all great for you. They’re especially high in vitamin C and good for the body’s natural detoxification process. Oranges
are also a decent source of calcium, while grapefruit can be beneficial
to your blood sugar. Adding a squeeze of lemon or lime to water is also
a great way to work in extra vitamin C and can be used a natural salad dressing or water enhancer.
9. Avocado
A healthy source of fats and fiber, avocados are also a fantastic
source of vitamin B6, potassium, protein, and magnesium. They’re also
great to use in place of dairy in all your favorite creamy recipes or just make great fillers in wraps, salads, soups, and pizzas.
10. Coconut
Not actually a nut, this healthy, fatty fruit is a delicious way to pack tons of nutrition into one bite! Coconut’s
fats are excellent for the brain and the whole fruit itself is a good
source of potassium, amino acids, fiber, and even B vitamins. Whether
you enjoy the meat whole, the shreds, coconut flour, or coconut butter, all of these are great ways to work the fiber and nutrients of coconut into your meals.
11. Olives
Many people go for olive oil, but raw olives should also be enjoyed.
They’re packed with healthy fats, vitamin E, and unlike the oil, less
fat per serving and more fiber. The whole fruits are also a good source
of potassium and make nice flavor additions to just about anything you
add them to.
12. Broccoli
One of the most well-loved veggies out there (or at least appreciated
veggies) is the cruciferous veggie broccoli. Did you know this veggie
packs in 30 percent of your calcium needs and 4 grams of protein in one cup? Who knew?!
13. Cauliflower
A top notch detoxifying and delicious cousin of broccoli is the ever
popular cauliflower. Delish! This white veggie is a great source of
vitamin B6, antioxidants, fiber, and potassium. If you’re not into
broccoli, at least give cauliflower a try. It’s quite the sneaky veggie to replace unhealthy foods!
14. Squash
While squash is technically a fruit since it’s seeded and grows on a vine, it’s so hearty, we
have to include it as a veggie here. From winter squash to pumpkin and
even the lighter zucchini and yellow varieties, squash can be prepared
in numerous ways to keep you full and healthy. It’s a great source of B
vitamins, omega-3 fatty acids, iron, and potassium. Try grilling it,
roasting it, adding it to stir-fry or cooking with it raw; what a tasty
way to get in so much nutrition with so many different varieties!
15. Carrots
Carrots are packed with hormone-boosting benefits, vitamin C,
beta-carotene that converts to vitamin A in the body, fiber, and are
naturally energizing. Carrots can be enjoyed raw, steamed, roasted, or
even used in baking recipes. They’re also cheap and last awhile in the
fridge, so don’t forget to put these on the list!
16. Potatoes
From sweet to red to white and even purple and yellow, potatoes are a staple food that
provide so many benefits. Not only are they filling, but many varieties
such as purple, sweet, and red, also offer up a large dose of
antioxidants and healthy-boosting benefits. Sweet potatoes, for
instance, lower your blood sugar despite being a complex carbohydrate,
and purple and red potatoes contain large amounts of the anti-cancer
nutrients known as anthocyanins.
17. Beets
Roasted beets are a treat everyone should try and are just impeccable with their caramelized flavor. Beets are also some of the most nutrient-dense vegetables out there, especially for your heart,
liver, and digestive system. They’re normally available year-round, so don’t forget to pick some up!
18. Artichokes
Whether you choose them fresh or buy the canned or jarred artichoke hearts, all artichokes are a MUST-have in any healthy, whole foods kitchen. These fiber-rich veggies are regulating for the body,
they can help curb your sweet tooth, they’re filling, and so zesty and
meaty tasting—yum! They’re also packed with protein, containing 4 grams
in just 1/2 cup!
19. Asparagus
A favorite veggie for many of us to grill or stir-fry is asparagus. It’s
another powerhouse of protein with 4 grams per cup, along with vitamin
B6, potassium, and folate for a healthy metabolism and brain function.
Buy it fresh or frozen; either way is a great choice for an easy and
delicious side in just minutes!
20. Mushrooms
Mushrooms are a great alternative to meat in recipes like tacos, soups, salads, wraps, and sandwiches, especially
when they’re caramelized with some garlic and onion first. Or, you can
use the larger varieties raw and eat these in place of bread-based buns
on your next burger. Mushrooms are the only food-based source of vitamin D which makes them pretty special, don’t you agree?
21. Celery
Filled with potassium, natural sodium, vitamin K for your blood and
bone health, and water to hydrate you, celery is one of the best
munching and flavoring veggies to keep on hand. You can top it with
almond butter or hummus as a snack, chop it and season soups with it,
make your own stock with it and onions plus some herbs and garlic, or
chop it up and use it to add a hydrating and salty crunch to salads and
other quick-fix entrees.
22. Spinach
Spinach is a top green on hand if you’re concerned about protein, staying full, and getting your greens in while actually enjoying them! A little sweet and oh so versatile,
spinach is packed with 5 grams of protein, more vitamin C and iron than
kale, and offers a whopping dose of beta-carotene to keep your immune
system healthy. It’s also packed with folate and vitamin E. Eat it raw
or cooked, just don’t leave it out!
23. Kale
The king of greens as many say, while we love spinach, kale shouldn’t be ignored. One of the most satiating and alkalizing greens out
there—and also quite versatile!—kale can be enjoyed in a salad, steamed
or stir-fried, added to a smoothie, baked or dehydrated as kale chips
if you’re feeling super trendy, or can be stuffed into wraps
and added to soups. Buy shredded kale or whole kale and de-stem it
yourself; you can also freeze the bags if you’re not sure you’ll eat it
all in time before it goes bad.
24. Collards
Collards pack more calcium than milk with 357 grams per cup to help you reach the 1000 milligrams you need per day. Enjoy collards cooked up on the stove for a hearty and comforting meal, or enjoy them as a raw wrap for a lower carb alternative to bread. Collards can be found year-round and are some of the best greens for your bone, heart, and hormones—don’t miss ’em!
25. Arugula
While not more nutritious than the others, arugula should not be
forgotten. It’s a good source of vitamin C and contains especially
beneficial properties for the digestive system. It’s also easy to digest
and can reduce inflammation. This peppery green makes especially tasty salad greens in place of bitter herbs and greens, or can be added to pizzas, soups, and raw food dishes for a nice touch of spicy flavor.
26. Romaine Lettuce
Romaine is packed with vitamin C, antioxidants, fiber, and water.
It’s also a good source of omega-3 fats and is one of the best salad
greens to choose from since it’s sweet, flavorful, and water-rich!
Choose whole romaine when possible or go for the hearts; they all last
awhile in the fridge and are inexpensive at that.
27. Herbs
Herbs like parsley and cilantro are sold near the leafy greens and can be used just about anywhere you use leafy greens,
but in smaller amounts since they’re more flavorful. They’re also
packed with nutrition like greens. Parsley is a top source of vitamin C,
cilantro is one of the best foods for your liver and blood, and oregano
is a top antioxidant-rich and mood-boosting herb to keep on hand.
28. Turnip Greens
While not the most popular green out there, these sure make a hearty
dinner … and they’re cheap! Turnip greens can be bought whole or
pre-bagged and all you need to do to enjoy them is cook them in a pot
with some onions, garlic, water, carrots, and a little black pepper.
They’re delicious, filling, and packed with vitamin C.
29. Oats
Oats are packed with low-glycemic carbs, calcium, B vitamins, magnesium, potassium, and protein. They’re some of the most filling grains and
can also be bought certified gluten-free if that’s a concern. Keep
these inexpensive grains on hand for easy breakfast, snacks, and even as
a savory porridge.
30. Quinoa
A grain-free pseudograin that many love, this tiny seed is a great option
if you loved fluffed grain dishes and enjoy a nutty flavor. Quinoa is
packed with magnesium, B vitamins, iron, and offers up a nice dose of
phosphorus for your bones. Not to mention, it boasts all complete amino
acids making it a great source of protein!
31. Rice (all kinds)
Black, brown, red, wild, and
even basmati and California rices are all excellent rices to keep on
hand. These inexpensive grains can be prepared for a healthy meal in no
time and with little fuss. They’re also easy to digest, very high in
nutrients, and go with just about anything. Just don’t stick to one
kind—try them all!
32. Amaranth
A sweet and nutty little grain (and by little, we mean super tiny!), amaranth is a great option for protein
if you’re tired of quinoa. It packs 6 grams in one cup and includes a
huge punch of calcium along with it. This pseudograin can be cooked up
just like quinoa or rice; try it for breakfast as a porridge in place
oats or add some into your oats for versatility.
33. Buckwheat
Buckwheat is the seed of a flower and a nice option for breakfast porridge or granola. You can also make your own granola bars or desserts with buckwheat; the flour is a popular gluten-free alternative that’s also a good source of protein and magnesium.
34. Teff
Teff is the tiniest pseudograin of them all, and you know what they
say … the best gifts come in small packages! Teff has more protein per
serving than any others with 7 grams per 1/4 cup, plus
it has a whopping dose of iron, calcium, magnesium, and B vitamins.
It’s also very easy to digest (likely due to its size) and low on the
glycemic index thanks to its high fiber content.
35. Black Beans
These meaty little beans are
packed with protein, iron, and are lower in starch than other beans.
They’re very filling and one of the most nutrient-dense beans thanks to
their dark black color indicating their high antioxidant content. Try
them in a burger, wrap, or in a soup … you choose!
36. Lima Beans
Lima beans are sweet, protein-rich, and are easy to keep on hand
(especially the frozen options). Just toss them in a soup, stew, or let
them thaw in the fridge and use on top of salads. They’re an excellent
source of hormone-boosting benefits and so long as you don’t overcook
them, they won’t get mushy or taste bland.
37. Edamame, Tofu, or Tempeh
These soy-based options offer up a whole
food source of protein and are less processed than some more processed
forms of soy like veggie burgers or protein bars made from soy protein
isolates or TVP. Enjoy some edamame as a snack for a nice dose of
protein, add shelled edamame to your next soup or veggie burger, or use tofu and tempeh in place of meat, chicken, or fish in your next entree!
38. Lentils
Lentils are one of the best plant-based sources of iron and protein you
can choose from in just one food. They’re also delicious with a nutty
flavor and come in many varieties; choose red, pink, green, or brown …
you’ll love them all!
39. Chickpeas
The little legume that’s getting quite the attention these days, chickpeas are a fantastic source of protein, fiber, B vitamins, magnesium, zinc, and potassium. They’re a little sweet, super filling, and can be used in so much more than just hummus! Buy them in BPA-free cans if you don’t want to soak them, or just enjoy them as hummus or chickpea flour.
40. Green Peas
Sweet, so nutritious, and easy to love, this spring veggie makes the perfect protein-boosting food to add to anything in a jiffy. Green peas cook up quick, are a great source of fiber and have a surprising high amino acid profile to keep your muscles in tip top shape!
41. Peanuts or Peanut Butter
Peanuts are a legume, not a nut, and are quite the protein-rich one at that boasting 8 grams in 2 tablespoons of peanut butter
or 1/4 cup whole peanuts. They’re also one of the highest source of
plant-based iron, magnesium, and B vitamins. If you’re not allergic or
intolerable of peanuts, do enjoy them often—they’re great for you!
42. Almonds
Following up to peanuts’ high protein profile are almonds, offering 7 grams in one cup, plus a high dose of calcium,
30 percent of your daily vitamin E needs in just 1/4 cup, and nearly 10
percent of your daily magnesium needs for energy and a healthy nervous
system. Almonds are also a good source of biotin, a B vitamin for your
skin, hair and nails, plus they’re some of the sweetest, most flavorful
nuts of them all!
43. Cashews
Cashews are high in vitamin B6 to lower stress and
offer more iron than many other common nuts. They’re also a good source
of magnesium and healthy monounsaturated fats for your heart.
44. Pecans
These nuts are one of the highest in manganese for a healthy
metabolism and are a top source of vitamin E. And let’s be honest …
they’re just delicious and so satisfying! Enjoy them in a trail-mix, snack on them raw, bake with them, or add them as a garnish to any dish of your choosing.
45. Brazil nuts
One of these will keep your thyroid working properly since they’re high in the metabolic-boosting mineral selenium. Brazil nuts are also very low in carbs if that’s a concern, and offer 3 grams of fiber per serving.
46. Macadamia nuts
Macadamia nuts’ fats are much like coconut’s fats—they’re great for
your brain! Rich in heart-healthy plant-based sources of fats, macadamia
nuts are also very satisfying. Their tropical flavor is also a nice alternative to other nuts and they’re simple on the digestive system for easy assimilation.
47. Pumpkin Seeds
Containing iron, protein, magnesium, and the relaxing amino acid tryptophan, pumpkin seeds are also an alkalizing seed that makes for a nice snack, energy bar ingredient, or simple topping to any dish.
48. The “Super Seeds”- Flax, Chia, and Hemp
These seeds can be grouped together for a few reasons; they’re
terrific sources of omega-3 fats, iron, magnesium, and are amazing
sources of fiber. We’re sure you’re familiar with them, but just in
case, see the differences between flax and chia here, and all the many benefits and uses of hemp here.
49. Sunflower Seeds
Sunflower seeds and sunflower seed butter offer vitamin E, minerals
you need for energy and focus, and are easy to add to just about
anything! Sunflower seed butter is also a surprisingly similar
alternative to peanut butter if you’re allergic.
50. Walnuts
And last but not least, walnuts are the nut we all know and love!
Packed with vitamin E, magnesium, and brain-boosting, heart-healthy
omega-3 fats, walnuts are a star nut
to enjoy. Just a few are very satisfying, and can be ground into
breadcrumbs for a low-carb coating, or ground and used in place of meat
in dishes like tacos and burgers. Or, just top your next breakfast with them and call it a day!
Thanks for reading!
Best of luck and let me know if you have questions.
Live well. Be well.
Marsida
