Brown

Why brown?

In nooch, brown covers many of the most filling plant foods. Their colour often comes from the bran or skin, which is exactly where much of the fibre and minerals sit.

Eat these

• Lentils
• Chickpea
• Pinto beans
• Walnut
• Almond
• Hazelnut
• Flaxseeds
• Oat
• Buckwheat flour
• Wheat bread
• Date
• Cocoa beans
• Brown mushroom
• Ginger

What they bring

• Protein and fibre — legumes and whole grains.
• Healthy fats and vitamin E — nuts and seeds.
• Magnesium, zinc, iron and copper — all of the above.

A tip

Brown foods are the backbone of a filling plant-based meal — combine a brown food with a few brighter colours on every plate.