Paige Lindgren<\/a>, a Los Angeles-based certified hormone specialist<\/a> and holistic nutritionist<\/a>, has a list of 10 ingredients that she buys regularly to make nourishing meals. They are naturally high in protein and full of nutrients, vitamins and minerals that support a healthy body. She uses many of these foods in the recipes of her upcoming cookbook Sync & Savor, out this April.<\/p>\n You may like<\/p>\n \n <\/a><\/p>\n Kindle edition<\/p>\n Sync & Savor<\/p>\n 1. Cottage cheese<\/p>\n Lindgren says: <\/strong>\u201cThis is an easy protein for savory bowls, or I like to eat it as a sweet snack with berries and honey.\u201d<\/p>\n Cottage cheese is high in protein, which supports lean muscle mass and keeps you fuller for longer. It is also rich in calcium\u2014great for bone health and teeth\u2014and B vitamins, which gives you energy.<\/p>\n 2. Frozen berries<\/p>\n Lindgren says:<\/strong> \u201cI always keep these in the freezer for smoothies, yogurt bowls or a quick sweet-craving fix.\u201d<\/p>\n Berries, particularly dark-skinned ones, are rich in antioxidants, which are good for the immune system. The vitamin C in berries supports your immune system and boost skin health. Typically low in calories, they are also full of fiber, which supports a healthy, happy gut.<\/p>\n 3. Bone broth<\/p>\n Lindgren says: <\/strong>\u201cI love cooking my rice in bone broth to boost nourishment, or I sip it throughout the day.\u201d<\/p>\n Bone broth is packed with collagen and amino acids, which are good for the joints, skin and gut.<\/p>\n If you follow a plant-based diet, you can swap bone broth for a rich vegetable broth made with onions, carrots, celery, garlic, herbs and mushrooms. Roast the veg first to get a deeper flavor. Add lentils to up the protein.<\/p>\n You may like<\/p>\n 4. Sweet potato<\/p>\n Lindgren says: <\/strong>\u201cThis is my go-to carb. I roast them and use them all week\u2014in goodness bowls, sides, or mashed with cinnamon and salt.\u201d<\/p>\n Sweet potatoes are complex carbohydrates, which means they provide a steady supply of energy. They are full of vitamin A, which supports immunity and boosts eye health, while the fiber aids digestion and helps to keep your gut working efficiently.<\/p>\n The potassium in sweet potatoes is also known to support muscle and nerve function.<\/p>\n 5. Avocado<\/p>\n Lindgren says:<\/strong> \u201cThese are an easy source of healthy fats that make any meal more satisfying.\u201d<\/p>\n Full of healthy fats to support brain health and hormones, avocados also have potassium in them, which is good for the heart and muscles.<\/p>\n 6. Canned wild salmon (or sardines)<\/p>\n Lindgren says: <\/strong>\u201cHigh-protein, omega-3 rich and instant. I mix it with olive oil, lemon, and herbs or add it straight to a bowl.\u201d<\/p>\n Omega-3s boost cognitive and heart health, and are known for their anti-inflammatory properties, making them a good choice for anyone with conditions such as irritable bowel syndrome (IBS), arthritis and heart disease.<\/p>\n If you\u2019re plant-based and want a big hit of omega-3s, swap fish for walnuts, which you can add on top of salads, curries and stews.<\/p>\n 7. Grass-fed ground beef<\/p>\n Lindgren says:<\/strong> \u201cI love cooking this at the beginning of the week to throw on salads, in bowls, tacos, or even pasta.\u201d<\/p>\n Beef is what\u2019s known as a complete protein because it contains all nine essential amino acids that the body needs but can\u2019t produce, so it\u2019s extremely important for muscle growth and repair.<\/p>\n The iron in the meat helps boost energy levels, it also has zinc in it which supports a healthy immune system, and B12, which is good for the brain. Grass-fed typically has more omega-3s in it than other types of beef.<\/p>\n If you are plant-based, a high-protein alternative to beef is tempeh or tofu.<\/p>\n 8. Medjool dates<\/p>\n Lindgren says: <\/strong>\u201cI call this nature\u2019s dessert. I stuff them with nut butter and chocolate or chop one or two into salads for a sweet bite.\u201d<\/p>\n Medjool dates are a fiber-rich source of carbohydrates that provide a quick energy boost and help support an efficient digestive system. They have potassium and magnesium in them, which is good for muscle and nerve health.<\/p>\n They are naturally sweet so can be used as a sweet substitute in baking, but note they are still very high in sugar and calories, and could cause blood sugar spikes if you eat too many at one time.<\/p>\n
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