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.
Tip 6 - The Truth About Oil
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.
- THEY ARE NOT FOOD
- PREMATURE AGING
- CLOTTING FACTORS
- ALZHEIMER'S DISEASE
- PLAQUE FORMATION RUSSIAN ROULETTE
- BLOOD VESSEL ELASTICITY/PRESSURE
- HEART ATTACK PROOF YOURSELF
- THE MEDITERRANEAN STUDY MYTH
- DIABETES
- IMPOTENCY
- BREAST CANCER
- COLON & PROSTATE CANCER
- OBESITY
- CRAVINGS FOR FAT
- DR. T. COLIN CAMPBELL
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
- 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.
- 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!
- 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.
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
- 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)
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
- 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
- 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.
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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:
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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
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