We are cognizant of the value of it Consume foods that are rich in vitamins Minerals, and Good fats , but is that truly the trick to living a longer, healthier life? According to Rebecca Scritchfield, RDN , “ Consuming whole plant foods such as vegetables, fruits, nuts, seeds, and legumes is one of the most potent ways to maintain good health Keep yourself healthy and live longer While many of us focus on consuming foods that are rich in nutrients, some studies have shown that certain plant-based foods can actually prevent illness and alleviate chronic health problems.
Our bodies are more likely to benefit from the natural medicine of eating healthy foods, which helps us feel better and lasts longer. From Antioxidant-packed fruits and vegetables , to heart-healthy fats and Whole grains , certain foods have been linked to longer lifespans and better quality of life as we age. These 12 recipes are both easy to prepare and delicious, utilizing healthy ingredients along with spices, fresh herbs, and seasonal vegetables Convenient pantry staples
- Rebecca Scritchfield, RDN , a registered dietitian nutritionist based in Washington, D. C
- Kalyn True , a registered dietitian with the Memorial Hermann Health System in Texas
The combination of crispy Coconut Cod and Noodles
If Cooking fish at home Although it appears complicated and convoluted, this is the ideal recipe to prepare. This dish is not only quick to prepare, but also offers a healthy and appetizing taste. Flaky white cod and Ground turmeric Are the health benefits of this recipe, which is loaded with them? Reducing inflammation Throughout the body
Tofu Fried Rice
Seeking a good one, you should consider this Simple meals for a busy weeknight meal , give this protein-packed tofu fried rice a try. The flavor of this fried rice is a testament to the use of fresh herbs, dried fruits, and nuts in dishes that are traditionally made from plants. The dish is sweet and has a nice golden color due to the presence of turmeric oil, which makes it an excellent complement for supper Boosting immune health And combating inflammation
Smashed Pea and Ricotta Toasts
Whether you’re Hosting a brunch If you’re in the mood for a lively and festive dish this spring, these smashed pea and ricotta toasts are the perfect match. A quick and tasty brunch that’s packed with veggies, nuts, and healthy nutrients can be served in just a few minutes Gut-friendly sourdough
Khichdi
Certain foods, such as lentils, mungbeans, turmeric, and other herbs, can be used as fuel to keep your body functioning optimally Leafy greens If you’ve never tried khichdi, it’s a kind of porridge that tastes like dal. It is simple to prepare kichdi, which can be comforting on a cold day or when you need something to warm up Enhance your body’s defense system
Winter Lentil Soup
Your parents made an effort to compel you to consume foods like lentils and other legumes for a specific reason Peas The positive effects of consuming legumes during childhood are due to their numerous health benefits. “ Beans Are nutritional powerhouses, ” explains Kalyn True, a registered dietitian with Memorial Hermann Health System. “They are generally low in fat and High in protein And fiber, making them excellent for heart health and weight management. “If you want to add a Vegetarian option To your weekly meal rotation, this lentil and veggie soup has everything you need to feel good in the long run
No-Bake Breakfast Bars With Fruits and Nuts
Start your day off on the right foot with a sweet and chewy breakfast bar that boasts the perfect amount of crunch. Not only are nuts filling, but they’re full of vitamins, minerals, and unsaturated fats, which can help reduce inflammation and the risk for developing heart disease. The best part about these bars is that they’re no-bake and easy to customize based on what Dried fruit And Nuts You have on hand
Parsley-Garlic Salmon
Salmon Is one of the most Well-known superfoods Because it’s rich in Omega-3 fatty acids Essential vitamins, and is a lean, high-quality protein. And while there are countless ways to cook, bake, or Grill salmon , this simple recipe is one you’ll come back to time and time again. The sauce is both savory and zesty, which complements the mild fish flavor perfectly
Baked Cod With Tomatoes, Olives, and Capers
This cod recipe is inspired by bold and briny flavors of puttanesca, which pairs well with a side of pasta, a simple green salad, or your favorite grilled veggies. With just 15 minutes of prep-time, this baked cod recipe is proof that cooking fish is easier than you may think
Loaded Sweet Potatoes With Coconut and Kale
Sweet potatoes Are a superior root vegetable because they’re rich in fiber and contain essential vitamins and minerals like Potassium , vitamin A Vitamin C , and plant compounds. And while sweet potatoes are usually considered a side dish, it’s time to make them the star of the show with this sweet, savory, and mildly tart main course
Savory Seedy Granola
Most people only put granola into their yogurt or smoothie bowls, but this savory and seedy granola can be sprinkled on anything, from soups and salads to power bowls and more. Homemade granola is superior to anything you’ll find in the grocery store, and this recipe calls for tons of heart-healthy Nuts and seeds That you likely have in your pantry already
Chickpea Stuffed Sweet Potatoes
Here’s another creative way to enjoy stuffed sweet potatoes, but this version has the perfect amount of added protein from a fan-favorite legume: Chickpeas The combination of sweet and savory, with a little kick from cumin and Cinnamon , is like a party for your tastebuds. It doesn’t hurt that these stuffed sweet potatoes are incredibly nourishing as well.
Chili-Lime Chicken Thighs and Black Beans
This is just one of those recipes that you’ll be cooking all year; it’s simple, it’s flavorful, and it can be made In just one pot And if you’re looking to get more fiber each day, black beans are a great legume to choose, especially when they’re cooked with spicy chipotles in a savory chicken broth.