We know how important it is to eat 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, “a diet rich in whole plant foods, like vegetables, fruits, nuts, seeds, and legumes, is one of the most powerful ways to improve your health and increase longevity.” Many of us focus on just eating nutrient-dense foods that will help us feel good in the moment; but there’s a handful of specific plant-based foods that are proven to prevent disease and help with chronic health issues in the long term.
When we consider food a natural medicine, we’re more inclined to fuel our bodies with these nutritious foods so we can feel better for 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. Here are 12 simple and delicious recipes that infuse nourishing ingredients with flavorful, spices, fresh herbs, and convenient pantry staples.
Brothy Coconut Cod With Noodles
Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
If cooking fish at home seems complicated and overwhelming, this is the perfect recipe to try. Not only does this dish come together in less than 30 minutes, but it’s as tasty as it is nutritious. Flaky white cod and ground turmeric are the stars of this recipe, as they are full of health benefits, including reducing inflammation throughout the body.
Tofu Fried Rice
Fred Hardy
If you’re looking for a simple dish for busy weeknights, give this protein-packed tofu fried rice a try. Plant-based dishes are known for utilizing ingredients like dried fruits, nuts, and fresh herbs for flavor, which is exactly what this fried rice has. It’s savory with mild sweetness, and has a gorgeous golden hue from the turmeric oil, which is ideal for boosting immune health and combating inflammation.
Smashed Pea and Ricotta Toasts
Whether you’re hosting a brunch this spring or just want to make a dish that’s beautiful and vibrant, these smashed pea and ricotta toasts are just the thing. In just a few minutes, you could have a satisfying and nutrient-dense brunch option that’s packed with veggies, nuts, and gut-friendly sourdough.
Khichdi
VICTOR PROTASIO; Food Stylist: Chelsea Zimmer; Prop Stylist: Julia Bayless
Certain foods can serve as fuel for your body, especially when they’re packed with healing ingredients like lentils, mungbeans, turmeric, and leafy greens. If you’ve never had khichdi, it’s a porridge-like dish that’s similar to dal. Khichdi is so easy to make and is incredibly comforting on a cold day, or when you want something to give your immune system a boost.
Winter Lentil Soup
There’s a reason why your parents tried to make you eat things like lentils and peas growing up, and it’s because legumes contain so many beneficial properties that help our bodies function at their best. “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
Greg Dupree, Prop Stylist: Chelsea Zimmer, Food Stylist: Claire Spollen
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
Victor Protasio
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
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen
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
Greg Dupree, Prop Stylist: Julia Bayless , Food Stylist: Emily Nabors Hall
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.
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