Nuts and nut butters
Why we love nuts
The perennial questions asked about a plant (or mostly-plant) based diet are:
1. Where do I get my protein?
2. How do I feel full?
Nuts are a great answer to both questions. Full of protein, healthy fat, and fiber, nuts are the perfect way to add some heft to any meal. They also prevent heart attacks. Nut butters are also a delicious and satisfying way to treat yourself to a luscious, texture-rich, filling food. They are great on whole grain bread, on celery sticks, or just on a spoon!
Walnuts are probably the best nut of all. They are chock-full of omega-3 fatty acids (one of their few plant-bases sources) that reduce cardiovascular disease, and improve mood. They also are proven to reduce cholesterol. Almonds, pecans, macadamia, pistachios, cashews, and other nuts are also great options. Peanuts are healthy too, even though they are technically legumes. Throw a few nuts in a salad, a stir-fry, or in a tupperware with some raisins for a snack. Bam - you're fuller, happier, and healthier!
Nuts are associated with reductions in both cardiovascular and all-cause mortality. In another study, just adding nuts decreased cardiovascular events by 28%!