Plant-based Diet Starter Kit - Part 3

It's been over a week since my last post, I hope that you have had time to read over some of the last blog entries, try some new recipes, research this lifestyle, and work toward better plant-based nutrition.  I have been busy cooking, trying some new dishes (that I hope to post soon), and sharing documentaries like Forks Over Knives with my family.  If you have not seen it yet, I highly recommend it in order to answer a lot of the health related questions you may have about a whole foods, plant-based diet.  But more on documentaries in another post, let's dive in to your next few tips in part three of your PBD Starter Kit!

Tip 11- How To Eat on Holiday and Throughout Your Travels

Maintaining a plant-based diet on holiday and when you are traveling can be as easy or difficult as you want it to be.  In order to stay in check with the foods you have chosen to nourish yourself with, you need to be prepared and remember why you adopted this lifestyle - no one ever got fat from eating broccoli and no one ever got heart disease from an apple.

So let's tackle the holidays first.  If you are hosting a get-together, keep your non-veg guests in mind.  Just because you may have grown accustomed to a PBD and have enjoyed the wonders of Indian curries, Asian stir frys, cous cous this and hummus that ... it still doesn't mean your guests are quite there yet.  Make sure you offer some delicious and hearty dishes that contain heavier foods like eggplant, potatoes, tofus, tempehs, etc. to satisfy your guests and demonstrate that a plant-based diet is not all salads and unhappy salad-eaters (not that salads can include hearty ingredients too, they can!).  Also, provide a few different options for your guests.  Just because the more non-meat and non-dairy things you make, the more you like, this is still often a whole new world for other eaters.  Be patient and stay creative.  There is a wealth of holiday plant-based recipes available online and in great cookbooks provided by The Happy Herbivore, The Kind Diet, and Forks Over Knives: The Cookbook.

If you're venturing over to your family or friend's house for the holidays, here are a few ideas to enjoy yourself and show off your new plant-based cooking skills.  Always offer to bring an appetizer, main dish, and/or dessert when you are attending a holiday meal or some type of dinner party.  It will ensure that you have something to eat and also provides your friends and family with the option of trying something that is healthy and new.

 
Try to keep your own routine as much as you can on holiday by working out and eating regular plant-based meals.  Don't allow yourself to get too hungry, stressed, and caught without a plan!  Eating a PBD can be a breeze during the holidays if you prepare some of your own dishes and stay focused on nutrifying your diet.  If people ask about why you eat plant-based, feel free to look back over basics from this blog.  It comes down to what is good for your health and theirs, the animals, and the planet.

Ok, so you have the holidays under control, what about when you are traveling and there isn't a vegan restaurant on the street corner or in the airport food court?  Well, I personally have yet to find myself in a restaurant where I could not veganize a meal.  We discussed those ideas in a different blog post about how to eat out so I am not going to recover them in full here.  Basic principles if you are dining out while traveling:

• research ahead of time - call the restaurant, look at their menu online if provided, or google vegan restaurants to find plant-based cuisine
• default to Indian, Asian, and Italian restaurants - ask if your food can be made with oils, fish sauce, egg, and creamy dairy sauces - cheeseless pizza or salsa with veggies and potatoes can easily be provided to accommodate your plant-based meal

More importantly than trying to dine out, we should always try to figure out how we can dine in ... while traveling.  If you are staying in hotels, ask for a room with a refrigerator and microwave.  However, if this cannot be accommodated, most hotels will allow you to use their own fridge and mic to store and cook your meals.  This amazing detail means that you can bring some of your own dried or canned food and buy anything fresh you need from the local grocery store or farmers market!  You can always find fresh produce, nut butters, bread, crackers, instant oatmeal, and hummus wherever you are.  Thus, making your own meals in this home away from home is all too easy.  I personally stick to simple things like cut veggies with hummus, salads, wraps, sandwiches, soups, fruits, nuts, green smoothies (I bring a little magic bullet blender), etc.  Figure out recipes that you can make with or without a microwave and you are set!

If you are in a pinch, this website http://www.vegetarian-restaurants.net/OtherInfo/FastFoodRest.htm lists the fast food restaurants where you can find vegan options.  While not the best source of plant-based food since most of it is still processed and has tons of oil and sugar, it is still better than getting caught without a plan.

When traveling by car or plane, I typically pack a bunch of bananas, apples, dried fruit, snap peas, carrots, cherry tomatoes, almonds, granola bars, etc. to snack on when I get hungry.  Most of them travel well and always taste great without any preparation.  And again, if in a pinch, most airports and gas stations have fresh fruit and nuts somewhere along with some salad or sandwich options.

Tip 12 - Why should organic foods be part of a PBD?

Despite the controversy over organic and non-organic foods ... let's break it down to the very basic notion of what this means.  Organic foods = organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones.

 
The USDA National Organic Program (NOP) defines organic as follows:

Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled "organic," a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.

The USDA has identified for three categories of labeling organic products:

• 100% Organic: Made with 100% organic ingredients
• Organic: Made with at least 95% organic ingredients 
• Made With Organic Ingredients: Made with a minimum of 70% organic ingredients with strict restrictions on the remaining 30% including no GMOs (genetically modified organisms) 
• Products with less than 70% organic ingredients may list organically produced ingredients on the side panel of the package, but may not make any organic claims on the front of the package.

Aside from the pesticide issue and wanting to avoid needlessly putting carcinogens in your body, organic farming also:

• Creates healthy soil -  mono-cropping and chemical fertilizer dependency has taken a toll with a loss of top soil estimated at a cost of $40 billion per year in the U.S., according to Cornell University. Add to this an equally disturbing loss of micronutrients and minerals in fruits and vegetables. Feeding the soil with organic matter instead of ammonia and other synthetic fertilizers has proven to increase nutrients in produce, with higher levels of vitamins and minerals found in organic food, according to the 2005 study, “Elevating Antioxidant levels in food through organic farming and food processing,” Organic Center State of Science Review
• Boosts flavor and taste - organic food often tastes better, which makes sense that strawberries taste yummier when raised in harmony with nature, but researchers at Washington State University just proved this as fact in lab taste trials where the organic berries were consistently judged as sweeter. Plus, new research verifies that some organic produce is often lower in nitrates and higher in antioxidants than conventional food
• Promotes family farms of all sizes - the Organic Farming Research Foundation state that as of 2006, there are approximately 10,000 certified organic producers in the U.S. compared to 2,500 to 3,000 tracked in 1994. Measured against the two million farms estimated in the U.S. today, organic is still tiny. Family farms that are certified organic farms have a double economic benefit: they are profitable and they farm in harmony with their surrounding environment
• Keep poor science out of your food - cloned food, genetically modified organisms (GMOs), and bovine growth hormone (BGH) ... Yikes! It is crazy how fast these new food technologies were thrown into the marketplace, even though organic fought for 13 YEARS to become federal law. Eleven years ago, genetically modified food was not part of our food supply and now today 30% of our cropland is planted with GMOs. Organic is the only de facto seal of reassurance against these and other modern, lab-produced additions to our food supply, and the only food term with built in inspections and federal regulatory teeth.

(Courtesy of organic.org)

  
If you are not able to always buy organic due to availability or cost, here are the top 5 fruits and vegetables that we should always buy as organic;

• Apples (including apple juice & apple sauce)
• Celery
• Strawberries
• Peaches
• Spinach

Rinsing and/or peeling will not eliminate all the pesticides.
Below are also some fruits and vegetables that are 'cleaner' (or have the least amount of pesticides);

• Onions
• Asparagus
• Sweet Potatoes
• Grapefruit
• Mushrooms

Buying these as non-organic fruits and vegetables is a way to save a little money and not have the highest exposure to pesticides.

Brief note on why organic produce costs more.  Actually, the truth of the matter is that organic food does not always cost more.  Depending on the current supply and demand of their counterparts, it is dependent on the market and season for how much produce costs.  As the demand for organics continues to grow, the cost will continue to come down.  When the cost is higher, take these facts into consideration when you are contemplating organic produce:

• Organic farmers do not receive federal subsidies like conventional farmers do. Thus, the price of organic food reflects the true cost of growing.
• The price of conventional food does not reflect the cost of environmental cleanups that we pay for through our tax dollars.
• Organic farming is more labor and management intensive.
• Organic farms are usually smaller than conventional farms and so do not benefit from the economies of scale that larger growers get.

Bottom line, organic food does not contain hormones, antibiotics, GMOs, pesticides, or any other scarcely tested additives and molecular changes.  It is good for the farmer, the planet, and YOU!

PBD Recipes

Homemade Trail Mix

 
Ingredients (any fruit, nut, or seed!):
- raw or smoke unsalted almonds
- raw cashews
- raw sunflower seeds
- raw pumpkin seeds
- raw walnuts
- raw pecans
- raw peanuts
- raw hazelnuts
- raisins
- unsweetened (or juice sweetened) craisins
- dried apricots
- unsweetened dried cherries
- dates

Make your own trail mix by adding your favorite unsalted, raw nuts, typically 2-4 types and your favorite dried fruit, again 2-4 types.  My favorite trail mix includes raw almonds, cashews, walnuts, sunflower seeds, raisins, and craisins.
*I try to buy any dried fruit unsweetened and any nuts unsalted and preferably raw.

Quick Snack Edamame Beans 

Ingredients:
- Organic edamame beans
- Soy sauce or Brigg's Amino Acids sauce

Making edamame beans is a super easy and quick snack.  You can buy them in most grocery stores in the fresh or frozen section.  I spray them with a little Brigg's sauce and steam them in the microwave for a minute.  Voila!  You have a snack, side dish, or appetizer that is tasty and quick. 
*Add soy sauce or Brigg's to taste afterward with a sprinkle of sea salt if desired.

Vegan Broccoli Cheese Soup

Ingredients:

• 1 medium carrot, chopped
• 1 medium yellow onion, chopped
• 2 medium potatoes, chopped
• 1 large head broccoli, chopped
• 1 cup water
• 1 tablespoon vegan butter
• 1 cup plant milk
• 1/3 cup nutritional yeast
• 2 tablespoons white miso
• 1/4 teaspoon nutmeg
• 1 tablespoon lemon juice
• salt and pepper to taste

Place all the vegetables, water, and vegan butter in a covered sauce pan.  Bring to a boil.  Turn the heat down to a simmer and set the timer for 10 minutes.  Put the rest of the ingredients in the blender.  When the vegetables are tender, add them to the blender, and puree to the consistency you prefer.  Serve warm.  Makes approximately 4 servings or 6 cups.

Party - It's Vegan Taco Dip! 

Ingredients:

• organic BLACK refried bean
• original hummus 
• 2 tsp of chili powder 
• 2 tsp of cumin
• 2 mashed avocados tossed with lime juice and garlic salt
• 8 oz container of Vege Shreds (Cheddar and Pepper Jack) or make your own nut cheese
• 1 chopped tomato
• 1 small can black olives
• 1 chopped green onion
• Bit of fresh cilantro

Place the organic BLACK refried beans (black has better flavor) at the base of the pan. In a separate bowl add the hummus (I chose hummus to create the creamy layer) and season with 2 tsp of chili powder and 2 tsp of cumin.  Spread hummus on top of beans.  This serves as the creamy layer, which you then top with two mashed avocados tossed with a bit of lime juice and garlic salt first. Finally, an 8 oz container of Vege Shreds or homemade nut cheese (see previous post for recipes), chopped tomatoes, black olives and green onions, and a bit of fresh cilantro leaves to give it a kick.  Serve cold with tortilla chips or fresh veggies.  Enjoy!

~

Also, keep in mind these fun facts when you're contemplating a lifestyle change to plant-based or struggling to avoid meat, dairy, and egg products:

PBD changes the earth by:

• 2.9 times less water and 2.5 times less energy from raising animal for food.
• Less pollutants from animal waste in the soil and run-off into the water sources.
• If every American skipped one meal of meat per week and used only plant products in that meal, the carbon dioxide savings would be the equivalent of taking more than a half-million cars off US roads.

PBD changes your body by:

• Healthy weight loss (the average vegan weighs 15% less than meat eater... approx. 20-25 lbs).
• Clearer skin.
• Lower cholesterol.
• Lower blood pressure than meat eaters.
• Reduced diabetes risk.
• Fortified immune system.

Happy Thoughts from Your Healthy Herbivore,
S
"Nothing in the world tastes better than excellent health feels." - Julienna Hever, M.S., R.D. 

Your Plant-Based Diet Starter Kit Part 2

 
Some simple thoughts for your new journey down the plant-based diet road ...

• Eat only when you are truly hungry. 
• If you are not hungry enough to eat a piece of fruit, you are probably not really hungry. 
• Have a glass of water or cup of tea until you figure it out
•  Choose from a variety of whole-plant foods.
• If you get bored with what you are eating and fail to step out of the salad box, you will grow tired and frustrated.
• Always be looking for quick and easy recipes that are delicious and remember that there is way to make any recipe plant-based.
•  Stop eating when you reach the feeling of satiety.
• This can be easy or hard.  If you are eating healthfully than typically your body will know when it is full because you are actually providing it with the nutrients you need to care for you and for your body to single that you are no longer hungry.
• However, if you are choosing many processed food items, your palate will constantly want more because they are nutrient-deficient, which makes it hard for your body to know it's full.
• Exercise and move your body throughout the day.
• I dive more into this aspect in Tip 10, but keep in mind that you are built to move.  Your cells are constantly dying and recycling, rejuvenate them and keep the process going to benefit your present health, age gracefully, and prevent diseases like osteoporosis. 

So let's continue breaking down the nutritional science, benefits, and simply what your typical day to day should look like on a plant-based diet.

Tip 6 - The Truth About Oil

Why is it important to not eat just a vegan diet but to focus rather on a low-fat plant-based diet?  The bottom line is that most added fats, including oils, torpedo our health.  Aside from the well known dangers of trans fats or hydrogenated fats, most cooking oils like olive, canola, corn, and peanut all have very low burning points.  What this means is when you cook them beyond their boiling point by baking or sauteing, their nutrients are lost and free radicals are created.  Scary!  The only oils that can stand high heat are coconut, grapeseed, sunflower, and safflower.

Per the Soul Veggie Blog:

Reasons to avoid vegetable oils and go very low fat vegan.  The post is very long so I've just provided the List here and below you can read the expanded version with links, cites, etc.

1. THEY ARE NOT FOOD
2. PREMATURE AGING
3. CLOTTING FACTORS
4. ALZHEIMER'S DISEASE
5. PLAQUE FORMATION RUSSIAN ROULETTE
6. BLOOD VESSEL ELASTICITY/PRESSURE
7. HEART ATTACK PROOF YOURSELF
8. THE MEDITERRANEAN STUDY MYTH
9. DIABETES
10. IMPOTENCY
11. BREAST CANCER
12. COLON & PROSTATE CANCER
13. OBESITY
14. CRAVINGS FOR FAT
15. DR. T. COLIN CAMPBELL

 (http://soulveggie.blogs.com/my_weblog/2009/01/15-reasons-to-avoid-vegetable-oils.html)

Even cold-pressed oils are unhealthy aside from heating them or not.  It takes 44 olives to make 1 tablespoon of olive oil.  There are 14 grams of fat in 1 tablespoon of olive oil, which is approximately the same amount as a candy bar.  Simply, the added processed fat that oils add to foods is nutrient deficient, heavy on calories, and poor for your health.  To get a little plant fat in your diet enjoy avocados, nuts, seeds, and coconuts sparingly.  Also, keep in mind many plant foods like legumes have a little fat, which allows your body to get the right amount it needs when you eat a well-rounded plant-based diet.

Tip 7 - How to Cook Without Oil, Dairy, and Eggs

"An ounce of preparation is worth a pound of hunger." - Julienna Hever, M.S., R.D.

 
You already saw the long grocery list in PBD Starter Kit Part 1, but let's breakdown how to best cook without oil, dairy, and eggs.  The simplest way to make a meal or dessert that does not include these ingredients - is to start with a vegan or plant-based recipe.  I highly recommend the following books for tips and recipes on how to cook:

"Plant-Based Nutrition" - Julienna Hever, M.S., R.D.
"The Happy Herbivore Cookbook: Over 175 Delicious Fat-Free and Low-Fat Vegan Recipes" - Lindsay S. Nixon
"Everyday Happy Herbivore: Over 175 Delicious Fat-Free and Low-Fat Vegan Recipes" - Lindsay S. Nixon
"Forks Over Knives - The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year" - Del Sroufe
"Skinny Bitch in the Kitch: Kick-Ass Recipes for Hungry Girls Who Want to Stop Cooking Crap (and Start Looking Hot!)" - Rory Freedman and Kim Barnouin

However, if you have a recipe that you want to make plant-based by eliminating the animal products and added oil, let's look at some quick and easy substitutions.

Oil Replacements:

• unsweetened applesauce - 3/4 to 1 cup per every 1 cup of oil when baking. When cooking you can try adding plant-based milk to the applesauce to form more of a liquid.
• water or vegetable broth - simply replace oil with water and/or vegetable broth to stir fry, saute, or make your veggie stove dish without added fat
• flaxseed - use flaxseed meal to replace up to 1/4 cup of oil in recipes. You use it in a 3 to 1 ratio. If your recipe calls for 1 tablespoon of oil, you use 3 tablespoons of flaxseed meal. If your recipe calls for 1/4 cup of oil you use 3/4 cup flax meal. If your recipe calls for more than 1/4 cup of oil, you can replace part of it with flaxseed meal and make up the difference with unsweetened applesauce if you don’t want to use oil

Dairy Replacements:

• plant-based milks - simply swap out your dairy milk with an almond, rice, soy, coconut, oat, or hemp milk. You can find recipes to make your own or buy in the store. Make sure you use unsweetened milk and try to find one that is fortified with vitamins B12 and D.

Egg Replacements

•  commercial egg replacer - products like Ener-G and Bob's Red Mill are flavorless and can be used in a sweet or savory dish. Follow the directions on the package for the appropriate replacer to egg ratio.
• soft tofu - use in quiches, scrambles, or egg salads. Add some turmeric to turn the tofu yellow if you want an egg look in dishes. If using for a baked good, blend the silken tofu with the liquid ingredients until smooth. Ideal for everything from breakfast eggs to brownies. Substitute 1/4 cup blend soft tofu for 1 large egg.
• flax eggs - blend, mix, or whisk 1 tbsp ground flaxseed with 3 tbsp water until the mixture is thick and milkshake consistency. This is the most common one I use for baked goods, but can also be used for dressings, sauces, and vegan mayonnaise. Chia seeds also have an identical effect except use 1 tsp ground chia seeds to 3 tbsp water. Plus both types of seeds have tons of omega 3, fiber, and other phytonutrients!

Cheese Replacements

•  vegan cheese - be wary of processed vegan cheeses since they are not whole foods and contain oil, sodium and added flavors. **instead look for raw nut cheeses made from cashews, sunflower seeds, pumpkin seeds, or almonds, which are soaked and cultured for a day or two (to make you own check out the simple nut cheese recipe below).
•  cheesy texture - blend ingredients like onion powder, garlic powder, miso, and other seasonings with cooked potatoes, chickpeas, or whole-grain flours to create a cheesy texture and flavor.
• nutritional yeast - this vegan staple with cheese up your dish and provide an excellent dose of B vitamins and protein. Use it on its own to create a nutty, cheesy taste on popcorn or baked veggies. You can also add it to recipes like hummus, pasta sauce, casseroles, and pizza.

Tip 8 - How to Eat Out

First rule in eating out as a vegan or on a plant-based diet is if you "fail to plan than plan to fail." When possible check menus ahead of time. It it amazing that most restaurants now post their menus online!  It is also fantastic that due to today's plethora of dietary restrictions, most menus are required to list animal products, soy, gluten/wheat, etc.

Second rule, when in doubt ask.  Because of the many food allergies and special diets, your server will know or be able to ask the chef what is in the dish and if it can be substituted.  Remember, you are on a mission to find foods that are devoid of oil, animal products, and other processed items.  Look over the menu in its entirety - from the appetizers to the desserts.  Determine what looks appealing to you and what sounds "whole."  You can ask your waitress if the dish can be prepared without oil (like steaming or grilling the veggies) or get the sauces/dressings on the side.  If you plan on using them, make sure you ask what is in them.  Most sauces and dressings have dairy, oil, and a LOT of salt.  Typically, safer choices include vinegar, mustard, fresh marinara sauce, fresh salsa, and fresh guacamole.

Third rule, if the menu is a minefield of animal products and processed foods, get creative.  Mix and match sides like potatoes, grilled veggies, salads, add appetizers with salsa or guac, and look at pasta entrees and remove the meat and cheese, if not already vegetarian/vegan.  Or be willing to ask for a customized entree.  Depending on the restaurant, most places are willing to work with you.

Fourth rule, have fun with choosing a new restaurant.  Look into your local vegetarian, vegan, and raw dining options (they keep popping up all over) and also check out Asian and Indian food places too!

Tip 9 - To Soy or Not To Soy 

People have been eating soy for thousands of years and it has been a staple of the plant-based diet for decades.  When it comes down to the nutrition, soy is super.  It has more protein than most legumes, lots of fiber, omega-3, calcium, and iron.  Soy also boasts many phytonutrients that actually reduce cancer risk and cholesterol levels.  So ... is soy safe?  I am going to make this section simple and say that soy can be part of a balanced plant-based lifestyle.  However, keep these tidbits in mind to avoid any harmful effects from non-organic processed soy products:

• Only consume soy from whole-food and minimally processed sources like soybeans (edamame), tofu, tempeh, miso, soybean sprouts, and some soy milks
• Avoid processed soy products like soy protein isolates (found in protein drinks, protein bars, mock meats, cereals, meal replacement products, and other soy processed items)
• Buy only organic or genetically modified organism-free (non-GMO) soy products
• Use soy in moderation - less than 3 servings a day (1 serving is a cup of soymilk, 1/2 cup soybeans or tofu).  I personally use soy a few times a week by adding tofu to dishes or eating "whole" soy like organic edamame beans, which means I still achieve the health benefits while minimizing any controversial risk through heavily processed items and GMOs.

 
Tip 10 - Work It!  

“On a plant-based diet, I can run 60 miles through mountains and enjoy running again the next day; running injuries don’t haunt me anymore; and I never lose training time because I never get sick.” - Ultramarathoner Grant Campbell

Why do you need exercise?  Well the first main principle is because we are built to move!  You have cells dying every minute and to create and rejuvenate new ones, you need to provide your body with nutrients and exercise that will get whole-plant food moving through your bloodstream.

Work out principle number two, the primary factor for improving and maintaining bone health is not related to the dairy calcium campaign "got milk" at all.  In fact, it isn't food related at all.  The best way to build your bones is to do weight-bearing exercises ... regularly.  What are weight-bearing exercises?  

• Walking
• Jogging
• Jumping
• Dancing
• Lifting light weights
• Calisthenic workouts
• Pilates
• Yoga
  

Do some type of workout at least three to four times a week and you will keep your bones, muscles, tendons, and ligaments in tip top shape.  Other benefits from exercise include:

• better communication amongst your nervous system (protecting against brain disease)
• boosts immune function (keeps you healthy and wards off common illnesses like colds and flu)
• creates positive bone turnover (prevents osteoporosis)
• reduces your daily stress (keeps your mind and body in check)
• protects your heart and blood vessels (prevents heart disease)
• increases insulin sensitivity (protects against diabetes)
• stimulates the release of healthy hormones (releases happy endorphins and serotonin)

Choose exercise that fits your personality not what you think you have to do to stay fit.  For example, if you like to be creative choose dancing or weight resistance exercises.  Would you rather stick to a specific, simple routine?  Try walking, jogging, and swimming regularly.  Are you more competitive and like group activities?  Join a local sport team like kickball or softball, sign up for a race, or take classes at a gym.  Prefer that mind and body connection?  Take in some yoga, pilates, and martial arts.  Want variety?  Do all the above.  Are you spoiled and live by the ocean or mountains?  Go for a hike, snowboard, run on the beach, take up kayaking and surfing.  The workout world is your oyster!  Embrace it!  Your mind and body will feel so much better, everyday.

We will address how to maintain a training regimen for the plant-strong athlete in Part 3 next week!

PBD Recipes

Simple Nut Cheese

Ingredients:
- 1 cup almonds, soaked, drained and skins removed 
- 3/4 cup water 
- 2 tablespoons olive oil 
- 3 tablespoons lemon juice 
- 1 clove garlic 
- pinch sea salt

Soak almonds overnight in water. Drain and pop off skins (a bit of work but they do come off pretty easy). Place all ingredients in food processor. Process until smooth. This will take a bit of time, don’t rush. Place nut mixture in nut-milk bag or colander lined with cheese cloth. Give a light squeeze and place in fridge over-night to set properly.
 
You can use the cheese at this point or if you want it more firm, place it in the dehydrator for 6+ hours (at 115 degrees) to form a rind.

Serve with raw crackers, veggies, on pizza, spread on sandwiches, or whatever you want some delicious cheese with!

*Note that simple cheeses like this one can be made with just nuts and no fermentation process. 
*Different nuts not only taste different, but also will give different textures. Almonds make a clean tasting cheese that is a little grainy. Macadamias make a beautiful, creamy cheese that develops good firm texture. Cashews make a smooth, easy to flavor cheese that has a bit of a softer texture.

(recipe courtesy of rawmazing.com) 

Not-so Mozz-cho Nut Cheese

Ingredients:
- 2 cups macadamia nuts (soaked, drained, and skins removed)
- 1/2 cup water
- 1 tbsp freshly squeezed lemon juice
- 1 tsp sea salt

Soak nuts overnight in water. Drain and pop off skins (a bit of work but they do come off pretty easy). Place all ingredients in food processor and blend on medium until you get a creamy texture. Add more water if needed to make a thick and smooth consistency. Use immediately or store overnight in the fridge. Use within four days.

*Macadamia mozzarella will not melt well. Use in cold recipes, such as caprese salad. Almonds can be used in place of the macadamia nuts, but macadamia nuts will provide the closest taste to real mozzarella. Fresh herbs, such as basil or thyme, can be added to the cheese.

Baked Tofu

 Ingredients:
- 1 package extra-firm organic tofu
- 1/8 cup soy sauce

Preheat oven to 375F. Slice tofu 1/4 inch thick and brush each side with soy sauce. Marinate for 10 minutes. Place on baking sheet and bake for 30-35 minutes, turn tofu once halfway through baking. Bake until deep, golden brown, and crispy.

Use in stir fry by cutting into cubes and adding to stir fry near the end, in sushi, or with a mushroom gravy at Thanksgiving.

(recipe courtesy of fatfreevegan.com)

Your Favorite Sandwich

Ingredients: (these are just suggestions)
- whole wheat or sprouted bread or wrap
- veggies - tomatoes, cucumbers, thinly sliced carrots, red cabbage, SPROUTS, avocado, bell peppers
- homemade nut cheese, hummus, nut butter, homemade vegan mayo, and/or guacamole

Mix and match ingredients.  Hummus tastes great with tomatoes, cucumbers, and sprouts. Nut butters are excellent with fruit like bananas. Nut cheese and avocado are excellent additions with sprouts and your fav veggies.  Your daily sandwich no longer has to be boring!

PBD Recipe for the Kiddos #2

Ingredients:
Pasta and sauce
- whole-wheat bowtie pasta (or similar fun option)
- 1 can no salt added black beans
- 1 can no salt added diced tomatoes
- 1 medium onion
- 1 yellow squash diced
- 2 garlic cloves, minced
- 1 tbsp chili powder
- 1 tsp cumin
- 3/4 tsp dried oregano
- 2 tbsp tomato paste
- salt and pepper to taste

Sides
- fresh or frozen corn
- 2 cup up apples
- pinch of cinnamon

Cook pasta according to directions. Add all sauce ingredients in a pot over medium heat and cook until vegetables are tender.  Serve over pasta with the side of corn and cup up apples (sprinkle with cinnamon).

*If you want to go above and beyond with the corn you can sprinkle it with nutritional yeast, lime juice, diced onion, and pinch of cayenne and then roast at 400F for 15 minutes.

~
If you want additional info on a 30-day vegan challenge to combine with my 5-part series on the PBD starter kit, check out this website - http://www.30dayveganchallenge.com/ which has a challenge that starts on August 1 and the video below about her 30-day vegan challenge book:

Get inspired to live well and be well.

~
Have a Wonderful Day from Your Healthy Herbivore,
S
- Don't ever apologize for putting your health first.  Don't shove it down people's throats, just remember to be humble and why you choose to eat to live.  "The standard diet of a meat-eater is blood, flesh, veins, muscles, tendons, cow secretions, hen periods and bee vomit. And once a year during a certain holiday in November, meat-eaters use the hollowed-out rectum of a dead bird as a pressure cooker for stuffing. And people think vegans are weird because we eat tofu?" - Robert Cheeke, Vegan Body Builder

Plant-based Starter Kit

So if you've been following along the past couple weeks, I have gone over some of the basics of what plant-based nutrition is, its enormous benefits, and kick-starting your life toward this lifestyle change.  Now, let's spend the next couple weeks going over 25 tips and recipes that teach you how to dive deeper into optimum nutrition, what to stock in your pantry, and dining in and out!

Tip 1 - Stocking Your Kitchen

Grocery List for Stocking Your Pantry:
- brown rice
- oats, quinoa, buckwheat, wheat berries, bulgur
- dried peas, lentils, and all beans
- canned beans (no added salt and BPA free)
- canned purees (pumpkin, sweet potato, no sugar added applesauce)
- canned tomatoes, tomato sauce, tomato paste, sun-dried tomatoes (no added salt)
- canned corn, water chestnuts, artichoke hearts
- raw nut butters (almond, peanut, tahini)
- olives
- dried fruits (dates especially, apples, raisins, craisins - unsweetened)
- hot sauces and salsas
- vinegars (balsalmic, red wine, rice wine, apple cider)
- blackstrap molasses and pure maple syrup
- whole-grain pasta (whole-wheat, brown-rice, quinoa)
- whole-grain crackers
- raw nuts and seeds (refrigerate after opening)
- raw cacao nibs and unsweetened cocoa powder
- nutritional yeast
- vegetable broth (preferably low-sodium with minimal ingredients)


Grocery List for Stocking Your Fridge:
- plant-based milks (unsweetened almond, oat, hemp, rice, or soy)
- open flaxseeds, hempseeds, chia seeds, raw nuts and butters
- fresh vegetables (especially pre-washed leafy greens like spinach and kale for quick salad or green smoothie)
- fresh fruits
- homemade salads and leftovers
- whole-fruit jams


- fresh herbs (dill, rosemary, basil, cilantro, parsley, oregano)
- your favorite pre-made or homemade salad
dressing (no oil, added sugar, dairy, or eggs)
- tofu (firm and silken), tempeh
- jarred minced garlic
- tortillas (sprouted grain, whole-wheat, whole-grain corn, brown-rice)
*to boost convenience - always keep cut veggies and fruits, quick salads, a soup, and bean dip (like hummus) available in the fridge since they are great for snacks and supplements to your main dishes

   

Grocery List for Stocking Your Freezer:

- frozen fruit (bananas, strawberries, mangoes, raspberries - always get berries and most fruit that does not have a thick peel-able shell organic if possible)
- frozen veggies (peas, greens, broccoli, mushrooms, mixed blends, corn)
- precooked brown rice
- whole-fruit popsicles and sorbet
- leftovers
*frozen fruits adds an extra creaminess to your green smoothie and hides any bitter flavors from veggies, buy extra bananas and peel, cut, and store in freezer containers

Grocery List for Flavor: Herbs & Spices
- Asian: cinnamon, cloves, fennel, pepper, star anise
- Indian: coriander, cumin, curry, mustard, turmeric
- Italian: basil, oregano, parsley, rosemary, thyme
- Mediterranean: cumin, garlic, onion, pepper, turmeric
- Mexican: basil, chili powder, cilantro, cumin, onion
- Southwestern: chili powder, garlic, onion powder, paprika
- Thai: chili, cilantro, lemongrass, Thai basil
*note that 1 tbsp fresh herb = 1 tsp dried 

Other spices to keep on hand: allspice, ginger, cayenne, nutmeg, marjoram, red pepper flakes, sage 

Tip 2 - Why a plant-based diet?
 
"It has been said that if the world went vegetarian that we would almost immediately end world hunger. One acre of land can produce up to 20,000 pounds of potatoes or a measly 165 pounds of meat." - Lindsey Nixon, author of The Happy Herbivore Cookbook

For Your Health: Have you ever noticed that when you eat a meal full of heavy fat, especially animal products like meat and cheeses that you feel pretty sluggish afterward?  This feeling is almost non-existent on a plant-based diet that is free of fatty animal products, added oils, and added sugars.  A PBD is light, energizing, and does wonders for your waist-line and overall health.  Not only that, but when you eat a plant-based, whole-foods, low-fat, high-fiber diet, the world is your oyster.  You are giving your body the tools it needs to prevent, reverse, and cure many diseases of affluence like heart disease, cancer, and diabetes.

For Your Pocketbook: Eating a plant-based diet is really the cheapest way to eat as long as you don't splurge on many processed vegan specialty items.  Your PBD staples like beans, rice, and non-dairy milks cost a fraction of the price compared to meats and regular dairy products.  Plus the big kicker, eating well right now will save you on healthcare costs down the road.

For the Environment & Humanity: Choosing a plant-based lifestyle is the most eco-friendly and sustainable way to live and eat.  Hence why organizations like the United Nations recommend a vegan diet to save the environment and work towards ending world hunger.

For Other Animals: Our current industrial practice of raising and slaughtering animals is not only cruel and horrifyingly brutal both physically and psychologically, but it is also unnecessary. As the consumer picking up the end product, you have the ability to make a conscious choice with every dollar spent.

So if someone asked why you eat a plant-based or low-fat vegan diet?  The best response is "For my health, other animals, my wallet, a sustainable environment, and for you."

Tip 3 - Genetics may load the gun, but lifestyle pulls the trigger.

In 1981, Oxford University determined that only 2-3% of cancer risk can be attributed to genes. As always debate can ensue, but the message is clear that even if your DNA predisposes you to heart disease, cancer, diabetes ... you can offset these chronic ailments by eating a whole-food, plant-based diet.  A PBD will keep you lean and promote an active lifestyle.

Many people continue to use their genes as an excuse to be overweight, stay sick, and eat whatever Western society promotes.  They think "what's the point ... I have no control over my weight or disease-risk anyway."  How is it then that overweight parents have lean and healthy kids and vice versa?  How is it that older generation Asian immigrants who eat their native plant-based foods live into their later years with their health and mental faculties while their Westernized children and grandchildren succumb to diabetes and heart disease?  Let go of the myth that currently holds back 68% of the U.S. population and research how to maintain a healthy life for yourself.  You can take back control over your health and body.

"[T]he healthiest combination appears to be to cut out fatty foods—especially animal products—boost vegetables and fruits and lace up your sneakers." - Kathy Freston, author of the Veganist

Tip 4 - Supersize Me: Micronutrients are the real keys to health, nutrition, and your weight loss & weight management.

As discussed in previous posts, your favorite fruits and vegetables are jam packed with everything you need to be disease-free and maintain a healthy weight.  Do not forget about your phytonutrients, minerals, vitamins, and fiber!  These are found in mass proportions in produce so eat them, lose weight, and stay healthy.

“You literally empower your immune system to fight off foreign invaders, slow the aging process, and maintain a lean physique by choosing nutrient-dense sources of fruit. It really is that simple.” - Julienna Hever, M.S., R.D.











Tip 5 - You Empower Your Health

"[W]hen you eat a plant-based (vegan) diet, you are getting the antioxidants inherent in vegetables and fruits that are critical to neutralizing cancer-causing free radicals in the body and fiber that acts like a scrub brush going through your body. A varied, plant-based diet is a protective diet—sufficient in amino acids for protein needs; high in fiber, antioxidants, vitamins and minerals; and low in saturated fats.

"[A]t various times throughout our lives, we all have cancer cells that will pop up in our bodies, but what "feeds" the cancer and fortifies it is, among other things, animal protein. Why is that? Because animal protein (meat, dairy and eggs) alters the mix of hormones and modifies important enzyme activities, causes inflammation and cell proliferation and creates an acidic atmosphere in the body—all of which create and ideal environment for cancer to thrive.

“There is hope. Real, scientifically valid, practical hope. This is what I am learning from a few highly esteemed doctors and nutrition scientists who say there is much to be done with diet when it comes to cancer. What we eat very much affects the state of our health, so if we add in nutrition that supports healing while cutting out foods that create havoc, we can really change the course of our lives for the better. Here's the bottom line: Animal protein seems to greatly contribute to diseases of nearly every type, including cancer, and a plant-based (vegan) diet is not only good insofar as prevention, but it could also be curative.” - Kathy Freston, author of the Veganist

PBD Recipes 

Your Simple Hummus

Ingredients:
- 1 can of chickpeas, rinsed and drained but liquid reserved (no salt added)
- 1 or 2 garlic cloves
- 1 or 2 tbsp of tahini
- 1/4 tsp of pepper
- 3 tbsp of lemon juice or 1/4 cup freshly squeezed lemon juice
- 2 tbsp nutritional yeast flakes (optional)
- Optional goodies like roasted red peppers, jalapenos, cucumber, onions, spinach, sun-dried tomatoes, eggplant, olives, etc (add to taste)

Combine all ingredients in a blender or food processors.  Serve with your favorite cut veggies like cucumbers, peppers, carrots, celery, broccoli and/or baked pita chips.
*You can reserve the liquid from the canned chickpeas if no added salt or discard and use 1/2 cup water. 

Grilled Vegetable & Hummus Naan Pizza

 Ingredients:

- Your favorite hummus spread (see recipe above to make your own)

- 1 medium red onion (thickly sliced)

- 2 zucchinis

- 1 small eggplant

- 2 medium tomatoes

- 6 cloves of garlic (minced or grated)

- coarse sea salt

- freshly ground black pepper

- red crushed pepper (to taste)

- light drizzle of cold-pressed olive oil (optional)
- sprinkle with herbs like oregano, parsley, basil, rosemary, thyme (optional)
- 2 pieces of whole-wheat naan or small-medium whole-wheat pizza crust

Cook sliced vegetables in 1/8 cup water, minced garlic, crushed pepper, sea salt, and herbs OR roast vegetables on baking sheet for 30 minutes at 375F OR grill vegetables. Spread hummus on bread, arrange vegetables on top of hummus, sprinkle herbs/crushed pepper/sea salt, drizzle optional olive oil, and bake for 1-2 minutes at 350F (just enough to warm the bread).

(recipe courtesy of http://www.ecurry.com/blog/starters-snacks/grilled-vegetable-and-hummus-tart/)

Nummy Oats  

Ingredients

- Serving size of Old-fashioned rolled oats or steel cut oats

- 1 tsp cinnamon

- Serving size of flaxseeds, chia seeds, or hempseeds

- Your favorite dried or fresh fruit (I like cut up dried apricots, raisins, craisins or fresh blueberries, raspberries, bananas)

- Optional splash of plant-based milk (I prefer unsweetened vanilla almond milk)

Cook oatmeal according to package and add in your favorite goodies! Makes a great breakfast or quick meal/snack anytime. 

Strawberry Salad  

Ingredients:

- 2/3 cup sliced fresh organic strawberries

- 1/4 cup balsamic vinegar

- 1/2 shallot (or white onion), chopped

- 2 tsp fresh thyme leaves or 1/2 tsp dried thyme

- 1 1/4 tsp Dijon mustard

- 1/4 tsp ground black pepper 

Combine all ingredients with 1/4 cup of water in blender until smooth. Serve over your favorite leafy greens, I recommend over spinach with crushed walnuts.

(courtesy of Whole Foods Market)  

Meal Idea for the Kiddos 1 - Lentil Spaghetti

 

Ingredients:
- Whole grain pasta (whole-wheat or brown-rice)

- 1 cup of lentil beans (any color)

- Your kids favorite pasta sauce (no added oil or sugar)

- Your kids favorite veggies steamed (carrots, corn, green beans, peas, broccoli, snap peas, etc.)

- Your kids favorite fresh fruit cut up

Cooks beans according to package and add to pasta sauce.  Cook noodles according to package.  Steam vegetables. Cut up fruit.  Serve to your healthy, happy kids!

~

Happy Thoughts from Your Healthy Herbivore,

S
"No medication comes without side effects. Always opt for the drug-free path, if possible." - Julienna Hever, M.S., R.D.

Ahh sugar, sugar ...

Ahh honey, honey. You are my candy girl ... and you got me watching you.

Sugar has become an epidemic in our society.  It is an incredibly difficult challenge trying to pull food off the shelf that does not have added sugar.  Think not?  Take a look at the food labels in your pantry.  Sugar hides in some crafty places like corn syrup, corn sweeteners, confectioner's sugar, dextrin, dextrose, brown sugar, cane sugar, evaporated cane juice, fructose, fruit juice concentrate, agave, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, maple syrup, molasses, raw sugar, sucrose, syrup, table sugar, turbinado sugar ... and of course the health wrenching sweeteners such as aspartame and the like.  Sugar by any other name ... is still sugar.

But I get it, I get it ... it tastes good, you like it, but if you really wanted to quit consuming so much you could, right?  On the contrary, it seems that a sugar addiction is actually worse than a cocaine addiction.  And over half the population more than likely suffers from this addiction.  Have you ever noticed that the more sugar you eat the more sugar you crave?  We may joke about that sugar high we get after eating a sweet snack, but according to recent brain scans ... sugar really is as addictive as cocaine, if not more so!  It causes a euphoric effect that triggers dopamine, the chemical that controls pleasure in the brain.  "Along with prescription drugs, internet porn, computer games, and dozens of other consumer items, we are forming an intimate relationship with sugary snacks that supplements and complements the “traditional” addictions to alcohol, gambling and illegal drugs. Just think about what happens at the office when a co-worker walks in carrying a box of Krispy Kreme doughnuts. There’s a general squealing sound and everyone rushes over excitedly. You would think that someone had just arrived at a party with a few grams of coke. People descend on it in the same way."

 
This modern sugar addiction is also the primary reason that so many people have become obese and diabetic in the past 30 years.  Consuming excessive amounts of refined sugar is a huge dietary link to several other chronic ailments like heart disease, hypertension, and many common cancers.  In the 1970s there was a landmark study known as the Seven Countries Study, which provided compelling evidence that saturated-fat consumption was the best dietary predictor of heart disease.  But it turns out, in the same study, sugar consumption was almost equally predictive.

(research provided by Dr. Lustig - http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?_r=2&hp)

Additionally, having regular blood sugar surges destabilizes your brain through the process of glycation.  Basically, glycation is a chemical process where glucose, proteins, and fats become tangled together making body tissue stiff and inflexible, including your brain.  Glycation is also a free radical problem that causes rapid aging.  To put it in neurological terms, glycation has the potentional of literally shrinking brain tissue.  Which is why it has been linked to many neurological disorders including Alzheimer's disease.

While your surging blood sugar levels are caused by overconsumption of processed foods like white bread, candy, soda, and some alcohols, having a diet comprised of whole, plant based foods will conversely stabilize the neurological force and promote clear thinking, a healthy body, and stable emotions.  Break the addiction!

(for more on neurological issues with sugar see http://www.thehealthyhomeeconomist.com/depression-your-brain-on-sugar/)

As discussed, excess sugar is tied to chronic illnesses like heart disease, diabetes, hypertension and nonalcoholic fatty-liver disease.  Doctors say these diseases are "the complications of metabolic syndrome where blood sugars and fat levels rise and the accumulation of fat around the midsection - hence, the apple-shaped body."  So let's take a brief look at metabolic syndrome, which is a condition known basically as being insulin-resistant.  Your body (pancreas) secretes insulin in response to the foods you eat in order to keep blood sugar under control after a meal.  When your cells become resistant to insulin, your body responds by rising blood sugar and pumping out more insulin.  Your pancreas eventually cannot keep up, which results in pancreas exhaustion.  Now your blood sugar will rise out of control and you have diabetes.  So because of the unique way that we metabolize sugars and corn syrups and due to the mass levels that we consume it, sugar causes fat to accumulate in livers followed by insulin resistance and metabolic syndrome.  This process ultimately triggers heart disease, diabetes, and obesity.

Still in disbelief that we are consuming sugar at epidemic levels in this country?  The Department of Agriculture stated that we were consuming 75 pounds of sugar per person per year in 1980.  At that time, roughly one in seven Americans was obese and 6 million were diabetic.  By the early 2000s, our consumption was over 90 pounds of sugar per person per year.  This also lead to stats that one in three Americans was obese and 14 million were diabetic.  Currently, the average American eats a third pound of sugar a day and consumes over 130 pounds of sugar a year ... think where we are heading ...

So what can you do to combat this addictive and health-devastating substance?  Break the addiction, join me on a 21 Day Sugar-free Vegan Challenge!  How to eat?  We'll be covering the day-to-day PBD Starter Kit next week, but for now keep these staples in mind:

- Vegetables (steamed, sauteed, stir fried, salads, with dip, in green smoothies, soups, in casseroles, etc.)
- Fruit (fresh, frozen, in smoothies, with a plant-based no sugar added dip, on top of pudding recipe below)
- Lentil beans, legumes, hummus
- Veggie pastas, whole grains (brown rice, cous cous, quinoa, whole wheat bread, whole wheat pasta)
- Limited nuts, seeds, nut butters, avocados, guacamole, etc.

I'll provide more recipes next week, but definitely go online and search plant-based recipe for ___ whatever you're craving, it's out there!

If you have a sugar craving that is not being satisfied by some delicious fruit, use the PBD recipes below or get creative and search plant-based desserts, which will mean they have no animal products, no added sugar, and limited if any added oils.  To sweeten your desserts stick to the basics:

- Fresh fruit
- Dried fruit
- Applesauce (no sugar added)
- Cinnamin
- Molasses (sparingly)
- Honey (sparingly)
- Maple syrup (real, sparingly)
- Stevia (sparingly)

(The challenge and many recipes courtesy of Scandi Foodie at http://scandifoodie.blogspot.com/2012/01/21-day-sugar-free-vegan-challenge-week.html)

PBD Dessert Recipes

Simple Oatmeal Raisin Cookies

Ingredients:
1 medium ripe banana
1 cup of dates
1 tbsp vanilla extract (alcohol-free preferably)
3/4 cup oat flour
1/2 tsp salt
1/2 tsp baking powder (aluminum-free)
1/2 tsp baking soda
2 cups old-fashioned rolled oats
1 cup raisins (packed)

Preheat oven to 350F.

Make date pasted by soaking cup of dates in water for several hours to soften (add only enough water to cover the dates).  When dates appear swollen and flaky, pour out some of the water and blend for 1 minute until smooth.

In a large bowl, mash the bananas and mix in date paste and vanilla extract. Slowly stir in the oat flour, salt, baking powder, and baking soda. When mixture is smooth, add the rolled oats and raisins.

Scoop dough by tablespoons onto baking sheet. Bake for 7-10 minutes or until edges are golden brown.

*Note that if you do not have oat flour you can simply blend rolled oats to make it or use brown rice or whole wheat flour.
*You can also add other dried fruit (non-sweetened), pecans, walnuts, etc. for more variety.

Sweet Fruit Dip

Ingredients:
1 14oz package of silken tofu
2 tbsp vanilla extract (alcohol-free)
3/4 cup dates

Combine all ingredients in a blender or food processor until creamy (45-60 seconds).

Use dip for topping on baked goods, yogurt, or dipping fresh fruits!

Chocolate pudding

Ingredients:

2 avocados
1 banana
1/2 cup unsweetened cocoa powder
1/2 cup dates, pitted, soaked in water for a few hours, drained
1 teaspoon pure vanilla extract

Combine all ingredients in a food processor until smooth, scraping down sides of the bowl as needed. Transfer to a bowl or individual serving bowls and chill several hours before serving. Serves 6.
*For best taste, serve chilled with plenty of berries (blueberries are especially good!)

(recipe courtesy of Whole Foods Market)

You can start the challenge anytime, I wish you luck and good health!  Keep me posted if you start it!  If you are curious about more info about sugar, check out Dr. Lustig's youtube lecture "Sugar: The Bitter Truth." (http://www.youtube.com/watch?v=bbh8SMsA7RI)

All the best from Your Healthy Herbivore,
S
"This generation is the first in recorded history predicted to live a shorter lifespan than the preceding generation. What does that tell you about our health?" - Julianna Hever, M.S., R.D.