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  • Writer's pictureEmmanuelle Burelli

Daily Dozen - Part 1

Updated: Dec 26, 2021

The more he's researched over the years, the more Dr Greger has come to realize that healthy foods (as in whole, plant-based foods) are not necessarily interchangeable. Some foods and food groups have special nutrients that are not found in abundance elsewhere. That’s how he created the list of 12 items to eat every day that we are sharing with you this week.


The first 2 items are BEANS and BERRIES

1. BEANS

What to eat? Any type of beans (black, pinto, kidney, mung, Navy, Lima,…), chick peas and lentils. Also soy products like Edamame beans, tofu and tempeh.

How much? 3 servings are recommended each day. One serving is 1/2 cup of cooked beans, 1/4 of hummus or 1 cup of sprouted lentils.

Easy ways to eat beans every day: add them to a smoothie, a salad, or a soup. Eat hummus as a snack with raw veggies like carrots or celery sticks. Make a chili with several kinds of beans and lentils. Add chick peas, beans or tofu to a veggie dish (like a curry, a fried rice or a stir fry). Make a ruben sandwich with tempeh or add it to your spaghetti sauce.

2. BERRIES

What to eat? Strawberries, raspberries, cranberries, blackberies, kumquats, cherries, goji berries, açai berries and Concord grapes (did you know that you can actually eat the grapes instead of drinking the wine ?).

How much? 1 serving is recommended each day, which is the equivalent of 1/2 cup of fresh berries or 1/4 cup of dried ones.

How to eat berries? Eat them as a snack (yum), mix them in your morning cereal, in "nice cream" or as a topping to any dessert. Add them to your smoothies, your muffins or your salads.


Where do YOU stand when it comes to consuming beans and berries every day? How do you like to eat them? Let me know in the comments!

[Don't forget to download the free App, so you can start tracking]


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