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.