As more and more people adopt a plant based lifestyle, reduce meat consumption for health, environmental and ethical reasons, understanding nutrition-packed plant-based foods is essential to getting all the nutrients we need on a daily basis. Plant based superfoods are nature's gift to us, offering an abundance of essential nutrients, antioxidants and health benefits. It's important that these foods are part of your regular meals.
1. Kale: the ultimate leafy green
Nutritional benefits : kale is packed with vitamins A, C and K, as well as iron, calcium and fibre.
Recipe: try a vegan kale and chickpea salad with a lemon-tahini dressing for a nutritious and satisfying meal.
You can also add it to your smoothie in the morning to balance out the sugar in the fruit (with a banana, date and soya milk, it's delicious !).
2. Blueberries: antioxidant-rich berries
Nutritional benefits: blueberries are packed with antioxidants, vitamin C and dietary fibre, all of which promote overall health.
Recipe: Start your day with a blueberry and spinach smoothie or oatmeal with nuts and seeds.
3. Tofu: A plant-based protein indispensable
Nutritional benefits: Tofu is a versatile source of plant-based protein, rich in protein, iron and calcium, and contains all the essential amino acids.
Recipe: Tofu combines with everything, from scrambling tofu for breakfast with spinach on toast, to smoked tofu with vegetables in miso soup.
4. Chia seeds
Nutritional benefits: Chia seeds are a treasure trove of omega-3 fatty acids, fibre, vitamins and essential minerals.
Recipe: Enjoy a delicious chia pudding topped with fresh fruit and nuts for a healthy dessert or snack. You can also use it as a topping on your oatmeal or to replace eggs in your chocolate mousse.
5. Avocado: Rich in healthy fats
Nutritional benefits: avocados are rich in monounsaturated fats, potassium and various vitamins, which promote heart health and skin vitality.
Recipe: Prepare a delicious avocado and tomato salad with a lime vinaigrette for a refreshing side dish.
6. Turmeric: The golden spice
Nutritional benefits: Turmeric contains curcumin, a powerful anti-inflammatory compound known for its potential to reduce inflammation and improve joint health.
Recipe: Enjoy a comforting turmeric and tofu curry for a warming and healing meal.
7. Almonds: Nature's protein snack
Nutritional benefits: Almonds are an excellent source of plant-based protein, healthy fats and vitamin E, which promote overall well-being.
Recipe: Create a homemade vegan almond milk to use in your porridge or morning coffee, or simply as a snack.
8. Spirulina:
Nutritional benefits: a blue-green algae rich in proteins, vitamins, minerals and antioxidants.
Recipe: It is often available in powder or tablet form and can be added to smoothies.
9. Moringa:
Nutritional benefits: a green leafy plant packed with vitamins, minerals and antioxidants.
Recipe: It is often used as a supplement or added to smoothies for added nutrition.
10. Spinach: iron-rich leafy greens
Nutritional benefits: spinach is rich in iron, folate and vitamins A and K, which promote healthy blood and strong bones.
Recipe: Prepare a spinach salad, tempeh gratin for a nutritious and tasty main course.
Remember, the key to a balanced and nutritious plant-based diet is variety. By incorporating a wide range of plant-based superfoods into your meals, you can ensure you get a diverse range of nutrients to support your health and wellbeing.
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