Lentils
This small, dried bean is part of the pulse family and can be found in a variety of colors including green, red, yellow, orange and brown. Brown and green lentils are the most versatile, while yellow, red and orange tend to get mushy when cooked and are best added to soups or sauces. Just one cup of cooked lentils has 18 grams of protein and 16 grams of fiber. This means they digest slowly and help keep you full. The protein and fiber in lentils is also linked to better blood sugar control, lower blood pressure and cholesterol, reduced risk of heart disease and colon cancer and more. Lentils cook quickly (no soaking required), making them ideal for nutritious weeknight meals. Try tossing them into leafy green or grain-based salads, sandwich wraps, veggie burgers, soups, stews or curry dishes, or eating them as a simple side dish.
Edamame
Soy is one of the few plant sources of complete protein, meaning it contains all nine of the essential amino acids. Edamame, or cooked soybeans, has 17 grams of protein per cup. It is also a good source of fiber and unsaturated fat. Sprinkle steamed edamame in pods with a little sea salt and enjoy it as an appetizer, or roast frozen edamame in the oven for a crunchy snack. Edamame can also be added to salads, stir-fries, tacos and more.
Beans
Beans get lots of points for versatility: You can add them to pasta or grain-based meals, soups, salads, sauces or burgers. Or, try making a bean-based dip like hummus or black bean dip. Canned beans are great for quick meals when you don’t have much time to cook; just rinse and drain the beans before using them to get rid of some of the sodium. Dried beans require soaking prior to use, but they take on more flavor as they cook and are great to use when beans are the star of the dish. They’re also inexpensive, on average costing less than 16 cents per serving. A cup of cooked beans provides between 15 and 20 grams of protein. Similar to lentils, the fiber and protein in beans help with satiety, weight control and reducing your risk of many chronic diseases including diabetes, cardiovascular disease and cancer.
Tofu
Tofu is made from curdled soy milk and comes in block form in a variety of consistencies, ranging from silken (very soft) to extra firm. Three ounces of firm tofu contains eight grams of protein. Tofu has a very mild taste and takes on the flavor of whatever you’re making. Try marinating it in your favorite dressing or sauce then baking, grilling or sautéing it in a pan. Firm varieties are great when baked or pan-fried, while softer tofu can be added to smoothies for a protein boost or scrambled on the stove top. Tofu is also a great addition to tacos or burgers.
Tempeh
Tempeh is a textured soy product made by fermenting cooked soybeans. It is a good source of probiotics, or naturally occurring healthy bacteria that come from the fermentation process. Tempeh has a firm, chewy texture, which makes it more similar to animal proteins and can be appealing if you don’t like the soft texture of tofu. Tempeh comes in flat, rectangular-shaped cakes and tastes nutty and sweet. Each 3-ounce serving has 16 grams of protein. Cut tempeh into cubes and stir-fry it with veggies or use the whole cake and bake or grill it. Like tofu, tempeh absorbs flavors easily, so it’s a versatile addition to many dishes.
Chia Seeds
The word “chia” comes from the Mayan word for “strength” since Aztec warriors used chia seeds to boost their energy and stamina. Chia seeds are an excellent source of fiber and protein, with 2 tablespoons providing 6 grams of protein and 12 grams of fiber. Like hemp seeds, chia seeds are a plant-based source of omega-3 fatty acids. These healthy fats help to reduce inflammation in the body, boost brain function and lower cholesterol. Chia seeds absorb water and turn into a gel-like substance, making them a super satiating food. Unlike flax seeds, chia seeds can be eaten whole, and their mild flavor makes them a versatile addition to meals. Stir them into hot or cold oats, toss them into smoothies, sprinkle them on top of cold cereal or yogurt, or soak them in your favorite milk to make chia seed pudding.
Hemp Seeds
These tiny seeds are a good source of plant-based protein as well as omega-3 anti-inflammatory and heart-healthy fats. They have a subtle nutty flavor, and their small size allows them to be easily added to recipes to boost the protein and fat content. Three tablespoons of hemp seeds provide ten grams of protein. You can toss them into smoothies, oatmeal or yogurt, sprinkle them on top of salads, stir or blend them into soups or stews, add them to dips, dressings or hummus, or use them in desserts or baked goods like muffins.
Quinoa
Quinoa is often considered a whole grain, but it is technically a seed, which is why a single cup of cooked quinoa contains 8 grams of protein — more than any other grain. It has a crunchy texture and nutty flavor.
Quinoa is gluten-free, so it’s a good choice for people who are allergic to wheat. Cooked quinoa makes a great alternative to oatmeal in the morning, or you can toss it into green salads, make a grain-based salad or side dish, and use as a base for a stir-fry instead of rice.
Nuts
Almonds, walnuts, Brazil nuts, pistachios, cashews and more — all nuts are rich in protein, healthy fats, vitamins and minerals. Each nut provides varying amounts of vitamins and minerals, so eat a variety of nuts to get the most nutritional benefits. Nuts are also a plant-based gold mine in mono-unsaturated fats, thereby reducing the risk of heart disease. The serving size for most nuts is 1/4 cup, which contains between 7 and 9 grams of protein.
Add nuts to oatmeal, smoothies and yogurt, or toss them into salads, grain dishes or burgers to boost the protein and healthy fat content. You can also make your own nut butter by blending your favorite nut in a food processor until smooth. Try using different types of nuts to make muesli and granola.
Seeds
Seeds are absolutely delicious accouterments to all sorts of stuff — salads, sweets, and breads — or just nice by the handful. Savi seeds are actually the highest source of omega-3 on the planet. (That’s right — fatty fish, step aside!)
Also, following closely behind on the omega-3 bandwagon are super food celebrities like hemp and chia seeds. Even sunflower seeds, a good provider of monounsaturated fats, are on the list of fatty foods we should be eating.
Omega fats are a bit of a byword these days. The skinny on them is that we should try to have a balanced amount of omega-3 and omega-6, but that balance is horribly askew. What should be one-to-one is actually closer to one-to-fifteen, respectively, in the average person. In other words, the word omega doesn’t necessarily mean you should eat more.
Coconut Oil
Coconut oil is fantastic to cook with because, not only does it have a distinctively delicious flavor, but it also handles whatever temperatures are thrown its way. The stuff can get hot and just keep on going.
As for fats, it once was degraded for having high levels, but scientists have recently discovered that coconut oil is a great source of medium chain triglycerides, which turn to fuel in the liver and forgo stomach storage, unlike butter or lard. Coconut oil has a unique combination of fats that has been found to be wildly nutritious.
Avocados
Avocados are simply delicious in whatever form they come: guacamole, the half shell or even chocolate mousse. Yes, they’re fatty, but luckily for us avocado lovers, we can fall back on the old “good fat” argument. Avocados are packing monounsaturated, a healthy trait. Don’t settle for just guacamole. Avocados are extremely versatile and can be used for salty sides as well as creamy desserts.
Cacao Nibs
The good news is out, and don’t ignore it: chocolate, when done right, is a health food. But not to deceive, cacao nibs are not the sugary, milk-laden candy bars separating check-out lines, but they are chocolate.
Dark delicious chocolate, packed with antioxidants and, what’s that, good monounsaturated fat. That’s right, chocolate fights cancer and helps with cholesterol. It’s a great source of the fats and nutrients we need, but we just need to stop ruining it with our additions.
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