Tag: plant-based

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Plant-Based Diet: How to optimize your side dishes

A few weeks ago, we (as in myself, another dietitian, and our chef at the hospital) finished up our plant-based diet series on WZZM 13. We capped off the series with strategies for optimizing side dishes. In other words, how to make side dishes as nutritionally dense as possible. On average, at least 75% of Americans do not consume enough fruits and vegetables on a daily basis. Therefore, when it comes to following a plant-based diet, here are a few guidelines to follow to get the most antioxidant-packed side dishes.

Purchase what’s in season.

Buying produce that is in season or grown locally will not only taste better, but often save you money. What’s in season right now (winter) in West Michigan?

  • Apples
  • Onions
  • Potatoes
  • Beets
  • Brussel sprouts
  • Kale
  • Garlic
  • Cauliflower
  • Carrots
  • Clementines
  • Grapefruit

Buy locally at the Fulton Street Market on Saturday mornings or at the Downtown Market. Kingma’s Market also features produce and protein from local Michigan farms.

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Use a combination of pre-cut and fresh ingredients to save time.

Many of my patients find the idea of cutting a whole butternut squash a little daunting and as a result, they often just avoid it. No need! Science is an amazing thing and nowadays there is pre-cut butternut squash along with other vegetables in the produce section. Short on time? Buy a combination of pre-cut and whole, raw vegetables to create a healthy dinner without “slaving” in the kitchen. Note: Pre-cut vegetables tend to break down quicker so be sure to use them within a couple days of purchase. Really, really short on time? Use frozen, cubed butternut squash. You may sacrifice a little flavor, but nothing a little additional seasoning can’t fix. If buying frozen, avoid any frozen vegetables that come with added sauces.

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Aim for at least 3 fruits and/or vegetables in one dish.

The key to reducing your risk of chronic disease and cancer is variety! The more variety, the more likely you are to get a broader spectrum of antioxidants and nutrients. By including at least 3 fruits and/or vegetables in a side or main dish, you really pack in the maximum antioxidant and phytochemical power. An easy way to do this is utilizing one-sheet pans! They save on so much time and are perfect for a quick and healthy weeknight dinner.

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Try these options below for some of my favorite go-to plant-based side dishes. Keep in mind, any of these can easily be made into an entree by adding a protein (chicken, beef, pork, lentils, beans, tofu, etc.)

Be sure to check out the WZZM 13 visual guide here 🙂

-EAW

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Beginner’s Guide to a Plant-Based Diet

No better time than the new year to improve your health and diet. There are plenty of fad diets out there, but when you realize you’re tired of limiting one food or another and want to try a less restrictive and more sustainable long-term diet…a plant-based diet may be the one for you. An extra bonus: a plant-based diet can help reduce your risk of developing chronic disease, such as heart disease and diabetes, and decrease your cancer risk. Let’s get started! Check out my audio guide and WZZM segment here.

What is a plant-based diet?

A plant-based diet puts a large emphasis on incorporating plant-based protein and/ or lean meats, ample amounts of fruits and vegetables, complex carbohydrates, healthy fats, and low-fat dairy. The beauty of this diet is it is all-inclusive. It does’t limit any food groups and allows room for flexibility to make it work for you. Most Americans consume diets high in red meat and refined grains, which may make getting starting a little more challenging than expected, especially if you have any picky eaters in your household. Relax. I’ve got some easy guidelines to help you get started 🙂

The Basics:

Protein:

  • Limit red or processed meat intake to < 18 ounces per week. This includes lunch meat, bacon, sausage, and other cured meats. A deck of cards is about 3 ounces FYI.
  • Instead, choose fish, poultry (chicken or turkey), or other plant-based proteins, such as beans, tofu, or lentils.

Fruits and Vegetables:

  • Aim for at least 2 ½ cups of fruits and vegetables daily.
  • Eat a variety and start by incorporating a fruit or vegetable at each meal or snack.
  • Not sure how to do the variety thing? Pick up a fruit or vegetable you’ve never tried before (or haven’t had in a while) at least once a month. Yes, that may mean that weird prickly fruit you’ve been eyeing with bewilderment for years at the grocery store. Sticking to fruits or veggies in season can also help keep things economical.

Grains:

  • Always aim for using whole grains over refined grains for higher fiber intake and less added sugar.
  • Refined grains include white bread, white rice, pastries, candy, and other high-sugar foods.
  • Complex carbohydrates include whole grain breads and pasta, oats, barley, quinoa, and farro to just name a few.
  • But don’t misunderstand. Just because I call them complex, doesn’t mean they are any more complex to cook than those refined grains listed above. When all else fails, READ THE BACK OF THE BAG. Generally, they have basic instructions and even a little recipe to get you started.

Fats:

  • Opt for monounsaturated and polyunsaturated fats instead of saturated fats.
  • Mono- and poly-unsaturated fats include avocado, olive oil, walnuts, nuts, seeds, soybeans, etc.
  • Start by ditching the weird margarines and butter (unless you’ve got that portion control and serving size shit down pat).

Dairy:

  • Choose low-fat dairy instead of full-fat to avoid excess calories from fat that can lead to an unhealthy weight.
  • Again, there is a place for that creamy full-fat yogurt in a healthy diet if you have a good handle on serving sizes, but considering 2/3 of Americans are overweight or obese, I think we could all probably use to cut back on calories from excess fat wherever possible.

Alcohol:

  • If you don’t drink, don’t start. Period.
  • Don’t get me wrong. I love my chardy parties, but I try to keep that for the weekend so it feels like a treat.
  • Men: limit intake to 2 drinks per day
  • Women: limit intake to 1 drink per day
  • 1 serving: 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of hard liquor

Takeaway:

  1. Start planning. Meatless Mondays or Salad Sundays. Make a realistic routine out of incorporating these plant-based meals. If you want to start by just doing a meatless meal once a week, then using those catchy phrases is a great reminder to do so.
  2. Keep to the basics. Don’t feel the need to recreate the wheel with new or complex recipes. Use your family favorites and find ways to adjust it to make it more plant-based. Pinterest is a god send so don’t even try to tell me you can’t find ideas.
  3. Make it work for you. Avoid getting overwhelmed and feeling the need to change every part of your diet by focusing on 2 aspects on the diet at a time.

Good luck! And don’t hesitate to email me with questions 🙂

-EAW

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Quinoa & Vegetable-Stuffed Peppers

Hello friends!

It has been a while due to my recent vacation to Florida and kicking off spring time in Michigan, which equates to a ton of time spent outside (yay!!). I’m going to keep this post short and sweet, but I have lots of fun posts coming your way this summer. Your guide to healthy grilling, the scoop on the healthiest oils and fats for cooking, and new ways to use beets are just some of the many things to come. Stay tuned 🙂

This recipe is a great meatless Monday or vegetarian option to have any day of the week. Stuffed peppers are one of my favorite, go-to weeknight dinners. I think it is potentially one of only a couple vegetarian recipes that doesn’t leave my boyfriend asking, “where is the protein?” at the end of the meal. Between the protein from the quinoa and black beans, the stuffing in these peppers leaves you feeling completely satiated. The fact that these are plant-based proteins is just the icing on the cake. Why is this important?

A plant-based diet, which emphasizes intake of fruits, vegetables, legumes, whole grains, and limits intake of red or processed meat and refined sugars, is nutrient-dense and helps reduce inflammation in the body. Keeping inflammation at bay in the body means reduced risk of becoming overweight/obese and chronic diseases, such as heart disease, diabetes, and cancer. While there is still a place for red meat, chicken, turkey, and pork in a healthy, balanced diet, plant-based proteins, such as legumes, nuts, seeds, and tofu deserve time in the spotlight as well.

Healthy-Plant-Based-Protein
http://www.myhdiet.com/healthnews/cancer-news/5-healthy-plant-based-protein-sources/

Lastly, because this recipe uses vegetables and plant-based proteins as its foundation, you are receiving at least 1-2 servings of vegetables per serving, making you closer to the daily requirement of at least 3-5 servings of fruits and vegetables. So enjoy this tasty recipe and be sure to add it to your rotating cycle of favorite weeknight dinners!

Quinoa and Vegetable-Stuffed Bell Peppers

Stuffed bell pepper pic

Yield: 6 bell pepper halves

Serving: 1/2 bell pepper

Prep time: 15-20 minutes, Cook time: 25-30 minutes, Total time: 50 minutes

Ingredients:

  • 3 Bell peppers (color of your choice), cut length-wise and seeds/insides removed
  • 1-15 oz can reduced sodium black beans
  • 3/4 cup dry quinoa
  • 1 1/2 cups reduced sodium vegetable stock
  • 1/2 yellow onion, diced
  • 4 cloves garlic, minced
  • 2 cups raw spinach, de-stemmed and rinsed
  • 1 cup cherry tomatoes, quartered
  • 1 Tbsp extra virgin olive oil
  • 1/4 cup fresh basil, chopped
  • 1/4 tsp dried basil
  • 1/4 tsp dried oregano
  • 1 cup shredded reduced-fat mozzarella cheese
  • Salt and pepper to taste

Directions:

  1. Line a baking sheet with aluminum foil and grease with cooking spray. Wash bell peppers, slice in half length-wise, and remove the seeds and white insides. Place on the greased baking sheet and set aside.
  2. Slice, mince, and dice the tomatoes, garlic, and onion. Set aside.
  3. Combine quinoa and vegetable stock and bring to a boil. Once boiling, cover and simmer for 15-20 minutes or until fully cooked.
  4. While the quinoa is cooking, broil the bell pepper halves for 10 minutes. Set aside. Adjust oven temperature to 375° F.
  5. Next, add oil to a medium saute pan and bring to medium heat. Saute the garlic, onion, and tomatoes for about 5-7 minutes. Add basil (both fresh and dried), oregano, salt and pepper. Add black beans and spinach and turn to low once spinach starts to wilt (about 1-2 minutes).
  6. Once the quinoa is cooked, add the quinoa to the black bean, spinach mixture and stir until the quinoa is evenly distributed.
  7. Carefully scoop and fill each pepper half with the quinoa mixture. Roast the peppers for 10 minutes. Remove the pan from the oven and sprinkle the top of each pepper with the mozzarella cheese. Place back in the oven for 10-15 minutes until cheese is melted and lightly brown.
  8. Sprinkle with fresh basil (optional) and serve immediately.

Enjoy!

-EAW