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Beans to Berries: Guide to Plant-Based Superfoods & Quinoa Pilaf Recipe

Beans to Berries: Guide to Plant-Based Superfoods & Quinoa Pilaf Recipe

Ron Russell
February 26, 2024

Beans to Berries: Guide to Plant-Based Superfoods

In the quest for optimal health and vitality, plant-based superfoods are garnering attention for their nutrient-dense profiles and remarkable health benefits. This guide explores twelve exceptional plant-based superfoods, from the protein-packed beans to the antioxidant-rich berries, uncovering why incorporating these foods into your diet could be a game-changer for your health.

1. Quinoa

Quinoa is not just a high-protein grain; it's a complete protein, containing all nine essential amino acids¹ . Its high fiber content supports digestive health, while its abundance of magnesium and manganese makes it a heart-healthy choice.

2. Chia Seeds

Chia seeds are tiny powerhouses of nutrition, rich in omega-3 fatty acids, calcium, and antioxidants² . Their ability to absorb water and turn gelatinous makes them perfect for hydration and feeling full longer.

3. Kale and Other Leafy Green Superfoods

Kale stands out for its exceptionally high vitamin K content, crucial for bone health and blood clotting³ . Its antioxidants, such as quercetin and kaempferol, have anti-inflammatory and anti-viral properties. However, don’t forget other powerhouse leafy green superstars like chard, watercress and collard greens. They also offer similar properties of kale; and, like kale, contain phytonutrients, fiber and incredible nutrient density.

4. Blueberries

Blueberries are famed for their antioxidant properties, particularly anthocyanins, which can combat oxidative stress and may reduce the risk of heart disease⁴ . They also support brain health and can improve memory. Don’t forget other berry nutrition superstars such as raspberries, blackberries, goji and elderberries.

5. Avocado

Avocados are loaded with heart-healthy monounsaturated fats, particularly oleic acid, and are a great source of fiber and potassium⁵ . They can lower LDL cholesterol and triglyceride levels while raising HDL cholesterol.

6. Sweet Potatoes

Rich in beta-carotene, sweet potatoes can be converted into vitamin A in the body, essential for eye health and immune functioning⁶ . Their high fiber content also promotes a healthy digestive system. They’re also versatile in the kitchen used in: soups, stews, side dish, used to make a sauce, etc.

7. Flaxseeds

Flaxseeds are known for their high omega-3 fatty acid content, specifically ALA, which is beneficial for heart health⁷ . They're also high in lignans, which have been shown to reduce the risk of certain cancers. The oils in flaxseed are susceptible to spoiling. Best practice is to store flax in it’s seed form, protected by it’s shell, in the refrigerator until ready to use; then, grind it to order with a coffee grinder or blender.

8. Lentils

Lentils are not only a great plant-based protein source but also rich in fiber, which supports digestive health and helps in managing blood sugar levels⁸ . They're also a good source of iron, protein and folate.

9. Brussels Sprouts

Brussels sprouts are high in fiber, vitamins, and minerals, including vitamin K, which supports bone health and wound healing⁹ . They also contain compounds that may have anticancer properties.

10. Goji Berries

Goji berries are renowned for their high antioxidant content, particularly zeaxanthin, which is beneficial for eye health[^10]. They also contain all eight essential amino acids, making them a rare plant-based complete protein source.

11. Turmeric

Turmeric is celebrated for its active compound, curcumin, which has very powerful anti-inflammatory and antioxidant properties[^11]. It's been linked to improved brain function, lower risk of brain diseases, and significant potential in preventing and treating Alzheimer's disease. Adding black pepper, which contains piperine, can enhance curcumin absorption by up to 2,000%.

12. Walnuts

Walnuts are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, beneficial for heart health[^12]. They also contain antioxidants that can help fight oxidative stress and inflammation, contributing to a reduction in the risk of chronic disease. Regular consumption of walnuts may improve brain health and prevent cognitive decline. Because the healthy oils in walnuts and other nuts can quickly go rancid once out of their shell, store walnuts and other nuts and seeds in the refrigerator.

Conclusion

Incorporating these plant-based superfoods into your diet can offer a wide range of health benefits, from improved heart health and reduced risk of chronic diseases to enhanced digestive health and better nutritional intake. Embracing these foods can lead to a healthier, more vibrant life.

Footnotes

Let’s all avoid this with a healthy diet

Vitamix: It’s always been the most important tool in my kitchen. Check out their website. -Ron Russell

Mediterranean Quinoa Veggie Pilaf

MEDITERRANEAN QUINOA VEGGIE PILAF
1C Quinoa (or brown rice) or 2C Cooked
2C Vegetable stock
¾tsp Thyme
¼tsp Turmeric
½tsp Sea salt
½tsp Black pepper
Cook about 12 minutes to directions on package

1C Zucchini, half moon slices
½C Onion, diced
2 Garlic cloves, minced
½C Red pepper, thin strips
1C Chickpeas, cooked
¼C Grape/cherry tomatoes, halved
½C Raisins
¼C Walnuts
½tsp Sea salt
Balsamic reduction
OPTIONAL ADDS
¼C Pepperoncini sliced
¼C Dried apricots, sliced thin
½C White wine (Pinot Grigio or Sauvignon Blanc)
2T Kalamata olives, chopped or sliced in quarters
In a separate large pot, sauté onion on medium until translucent (about 3-5 minutes) Add zucchini & red pepper, sauté about 3 minutes. Add in cooked quinoa, chickpeas, wine and olives and warm for 2-3 minutes. Serve and top with raisins, apricots, walnuts. Drizzle balsamic reduction on top.