World's most biodiverse food system: acai, cupuacu, camu camu. Rice + beans + farofa foundation. Feijoada is the national dish.
Healthiest Traditional Dishes
| Dish | Cal | Protein | Why Healthy |
|---|---|---|---|
| Moqueca | 280 | 28g | Fish + coconut milk + tomato + onion + dendê oil (vitamin A). Clean, protein-rich, anti-inflammatory. |
| Feijoada | 350 | 25g | Black beans + pork/beef + onion + garlic. Black beans = highest antioxidant beans. Served with orange (vitamin C increases iron absorption). |
| Couve Refogada | 60 | 3g | Collard greens + garlic + olive oil. Quick saute. Calcium + vitamin K + sulforaphane. |
📋 Core Principles
- Rice and beans every meal — Brazilian foundation
- Tropical fruit biodiversity — acai, cupuacu, camu camu (vit C 60x orange)
- Collard greens as daily vegetable
- Coconut milk as fat source
- Grilled meats — simple, no heavy sauces