I stumbled upon The World’s Healthiest Foods (TWHF) website, while doing research for my entries. It became a useful resource for me because the author, George Mateljan, and his team have done extensive scientific research on different types of food and are able to articulate why these are good for our health.

The website has a list of 130 foods and some recipes that go with these. Here is a summary of their criteria for choosing the 130:

1. Their nutrient dense, which means that the level of nutrients is high in relationship to the number of calories the food contains.

2. Their whole foods. They are not over-processed and they don’t contain synthetic and artificial ingredients.

3. You’ll be able to find these foods in most grocery stores in the US. I’ll need to modify my list of the world’s healthiest foods for my local setting, which is India. I prefer local ingredients that don’t go through long journeys to get to my grocery shelf.

4. These foods are affordable.

5. They taste good, otherwise it would be challenging to eat them!

I adopted the following recipe from their website and it was deee-li-cious! This recipe serves two!

Ingredients:

1 cup chickpeas or garbanzo beans
1 cup shredded lettuce
2 medium cloves garlic, minced or pressed
1 medium tomato, diced
1/2 medium red onion, chopped
2 TBS parsley, chopped
4-5 squeezes of fresh lemon juice
1 TBS extra virgin olive oil
salt and pepper to taste

Optional:
1/4 cup feta cheese
6 sliced olives
1 tsp rosemary

To cook the chickpeas:

Soak them overnight and boil for 30 minutes until soft.

For the salad:
Plate the lettuce. Put the chickpeas, garlic, tomato and onions on top. Sprinkle the olive oil and drizzle with fresh lemon. Add salt and pepper as you wish. Sprinkle the feta cheese, olives and rosemary on top. Bon appetit!

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