Step 21: Add sesame seeds, almonds, pecans, chestnuts
Sesame Seeds: The Ancient Seeds that Lower Blood Pressure, Cholesterol & Provide a multitude of nutrients like calcium and zinc. Almonds nutrition is most praised due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants. Almonds also contain vitamins, like vitamin E and riboflavin, and trace minerals, such as calcium and magnesium. The healthy fats of pecan nutrition are powerful in the production of antioxidants, reduction in inflammation and provide a great-tasting addition to any dish. Chestnuts pack in a hearty serving of fiber along with a good amount of manganese, vitamin C, and thiamine.
Step 22: Add buckwheat, amaranth, and/or quinoa
Buckwheat is often thought of as a grain, but it is not, not even related. It is actually a seed of a flower and if you did nothing else, adding this amazing kernel to your diet would make a huge difference. It can be used in place of many grains, such as making bread or pasta (kasha) or even cereal (groats). It has more fiber than any grain, is very low on the glycemic index, Gluten-free, FULL of protein, antioxidants (too numerous to list), vitamins, and minerals. It truly is a Superfood! Quinoa and amaranth are no slackers either. They are both only slightly less nutrient dense, they also qualify as Superfoods. The glycemic index of these pseudo-grains is also lower than that of wheat or rice.