A PERFECT COMBINATION

Looking to cut down on meat but ensure your diet is still rich in muscle-boosting protein? Would you like to add more fibre and veg to your diet at the same time? Consider swapping meat for a simple formula of beans paired with a wholegrain. This traditional combination creates what’s called a ‘complete’ amino acid profile that may be even better for you than the protein in meat. Think veggie bean chilli with wholegrain rice, a spicy Caribbean dish of rice and peas, a corn tortilla filled with refried beans, pasta tossed with beans or peas or just a slice of wholemeal toast topped with baked beans.

Longevity and nutrition researcher Dan Buettner says that this food pairing features heavily in the diets of cultures famous for longevity, from Okinawa to Costa Rica and the Mediterranean Blue Zone. “You get all the amino acids necessary for human health, plus plenty of fibre and vitamins,” he says.