9. Cauliflower
Fun fact: cauliflower is also in the same plant family as Brussels sprouts, cabbage, and kale. And yes, broccoli is in there too. Cauliflower has most of the same health benefits as broccoli, and has the added bonus of being a great substitute for rice and potatoes. Try our Cauliflower Tortillas or our Crock-Pot Cauliflower Fried Rice to cut down on refined grains.
10. Quinoa
I love to make a big batch of quinoa at the beginning of the week. That way I can throw it in salads and power bowls, add it to parfaits, put it in veggie burgers, or eat it as a side. Quinoa has earned its superfood status. It’s a protein-packed whole grain that has antioxidants and anti-inflammatory properties. Get your fill of nutrients with a Roasted Vegetable Quinoa Buddha Bowl.
11. Lentils
I used to hate the taste of lentils, but it’s all about how you pair it. Lentils are a great source of plant-based protein, fiber, and carbohydrates. They are delicious in soups, salads, chilis, and curries. This Penne Pasta with Lentils recipe is a high-fiber dinner option with a vibrant flavor.
12. Chickpeas
Once I started making my own hummus, my eyes were forever opened to the deliciousness of chickpeas. Chickpeas are similar in nutritional value to lentils, since they are also legumes. Adding chickpeas to your diet can help lower your blood pressure, regulate your blood sugar, and improve your digestion. Roasted Chickpeas make a fantastic snack.
13. Beans
This is another weight loss ingredient I always stock up on. Beans are full of protein and fiber, are cheap, and are easy to cook, making them a great food to add to your weight-loss diet. Try our Jamaican-Style Black Beans with Coconut Cornbread Crust to spice them up.
14. Eggs
Some nutritionists tout eggs as “the perfect protein.” In addition to being packed with protein, eggs contain almost every nutrient, including vitamin D, vitamin A, vitamin K, omega-3 fatty acids, and all the B-vitamins. Try our 6-Ingredient Tuna Salad Stuffed Eggs for the perfect side dish to your lunch.
15. Almonds
Almonds (and all other nuts) make a great snack. (I go through almonds by the bag!) They are rich in protein, fiber, and healthy fats, and can help keep you full for hours. You can add them to your meals, too! Try our Slow Cooker Spiced Coconut Tomato Soup with Brown Rice, Almonds, and Paneer.
16. Peanut butter
I always try to buy peanut butter that has no added sugar in order to get all its benefits. Natural peanut butter is a great source of healthy fats and protein. It makes a great addition to smoothies, sandwiches, and toast. For a sweet and satisfying breakfast, try out our Peanut Butter and Fresh Raspberries on Toast.
17. Greek yogurt
Greek yogurt is packed with protein. It also has probiotics, which are great for gut health. Greek yogurt makes a delicious breakfast, but the real reason I stock up on it is because it also makes a low-fat, high-protein substitute for sour cream and mayo. You can also use it as a dip, like in our Creamy Scallion & Yogurt Dip recipe.
18. Kefir
Kefir is a fermented milk drink that tastes a little like yogurt. Its health benefits are also similar to yogurt’s. Kefir contains probiotics and helps your digestive system. It can even help reduce the symptoms of lactose intolerance. You can drink kefir plain, add it to smoothies, or use it as a buttermilk substitute.
