My Thoughts: Plant-Based Eating

About two years ago, I discovered the concept of "plant-based" eating. I was first introduced to this while watching Forks Over Knives, an incredible documentary focusing on The China Study (the most comprehensive nutrition study that's ever been done) and the life-changing benefits of a plant-based diet. When I heard about this concept of eating a plant-based diet, a lightbulb went off in my head. While exploring the world of vegetarianism, I quickly discovered how easy it was to be an unhealthy vegetarian. Lots of foods are vegetarian, as well as vegan, but eating cheese, milk, baked goods, fried foods, etc. which are all vegetarian but aren't necessarily healthy. One of the main reasons I first thought about going vegan was to take a step up from being vegetarian, I wanted something different and while exploring the vegan community, I found the plant-based diet concept. Although eating plant-based and vegan go hand in hand, I prefer the idea of eating "plant-based" instead of just vegan. Like vegetarianism, you can definitely be an unhealthy vegan. Especially now, that veganism is becoming more trendy lots of bakeries and restaurants are making gourmet vegan food. While consuming no animal products has been shown to be the most beneficial to our health, you may not get the full benefits of being vegan but still consuming a high fat, high salt, high processed diet.



So what is plant-based?
Eating a plant-based diet basically means that you eat foods that come from the earth. All fruits, vegetables, grains, nuts, and legumes would all fit in a plant-based diet. These foods are a great base to so many recipes, and dishes. There are so many variations with spices, flavors, combinations, etc. to make a plant-based diet work for your palate and your lifestyle. There is really no way that you can get bored or tired of eating this way because there are hundreds of different types of foods that are grown on this wonderful earth.


The word "vegan" intimidates a lot of people, it definitely has a stigma and I've definitely experienced that personally. Beginning a plant-based lifestyle is more simple, and easier for people to understand. All you have to do it eat plants, things that grow from the earth. The more you focus your diet around plant-based recipes and foods, the easier it becomes to adopt a healthier lifestyle. Cutting out all meat, dairy, and eggs is very overwhelming and can seem too difficult so often times people don't even try. But incorporating more plants will help to slowly eliminate these foods, and it will seem easier and not as overwhelming. Even if you make your diet 80% plant-based, that is an awesome start, and it will be easier over time to change that to 100%.

The first time I met Dr. Campbell
when he spoke at Appalachian 

Second time meeting Dr. Campbell
and his wife after the PlantPure Nation
screening

Now onto the real reason I wanted to talk about all this...Dr. T. Colin Campbell, who I talk about way too much, and am completely obsessed with. His work, has changed my life along with hundreds of other people. He was the one that through scientific research discovered the benefits of eating a plant-based diet. He documented his findings in his book The China Study and it was also addressed in the documentary Forks Over Knives. Anyone that is wanting to adopt a healthier lifestyle should definitely either read the book, or watch the documentary which both show the science behind plant-based eating.

Meeting Nelson Campbell
after the PlantPure Nation
screening

After seeing the lack of implementing the amazing discoveries of plant-based eating Nelson Campbell (Dr. Campbell's son) wanted to take this concept to law and try to use plant-based eating to improve the health status of Kentucky. In their new documentary PlantPure Nation it shows their journey of taking this to concept to court, and trying to spread the message of the power of plants. After getting denied by the state of Kentucky, Nelson Campbell and Dr. Campbell decided that they would prove its effectiveness by assigning a 10-day plant based diet on a group of people from a small town in North Carolina. They gave them a lesson on plant-based eating, and also prepared their food for them to eat. In just TEN DAYS of eating plant-based, the blood work of the people in the group came back almost completely normal. Cholesterol levels, LDL levels, triglyceride levels all were extremely high to begin with, and in just ten days were lowered through eating plants. Wow, the power of plants is almost unbelievable! Why is this not more well known, and used throughout the health care field? Well this documentary explains why the government doesn't want to use this way of healing, and dare I say curing people. A lot of it has to do with big food companies, and mostly money/politics. Hopefully this documentary will create some waves in the health and food industry, it's about time some changes be made!

PlantPure Nation is coming to theaters on July 4th, and will without a doubt change your way of thinking about eating healthily, and putting your own health in your hands. I was able to go to a screening of this film last month. The Campbell family is touring all over America promoting this film and the concept of plant-based eating. Their first screening was in Chapel Hill, NC and I was thankfully able to go see it and also meet the Campbells. It was so amazing getting to not only watch the film, but hear Nelson and Dr. Campbell personally talk about the making of the movie and their drive for getting the plant-based message out to America. I can't wait to go see this film again in July!

For more information on eating plant-based, it's benefits, or the PlantPure Nation documentary check out these links:
http://plantpurenation.com
http://www.plantbasedcooking.com
Buy The China Study
PlantPure Nation Cookbook
http://www.forksoverknives.com
https://www.youtube.com/watch?v=8V95CCw-TPA&spfreload=10
https://www.youtube.com/watch?v=AAkEYcmCCCk&list=LLUbOjQ7pGveWCCfSAN7Rc_Q&index=15

Homemade Granola

With Christmas less than a week away, I thought it would be a good time to share my homemade granola recipe. This granola recipe is super healthy, using flax, pumpkin seeds, and sunflower seeds, as well as unsweetened applesauce (instead of oil). It is also low in sugar, using only a small amount of honey. My granola recipe is packed with nutrients, and is great to snack on throughout the day.


Once I make a big batch of granola, I package it in inexpensive jars (I found some at Walmart) and tie a ribbon around each one with the list of ingredients and a gift tag. This way, the recipient can reuse the jar once the granola is gone.

I kept this granola recipe very basic, it is definitely build-able  Throw in some cinnamon, nutmeg, and ginger and substitute the applesauce for pumpkin puree to make it a pumpkin spice granola. Or add in some cocoa powder and shredded coconut to make it a little more sweet. There are so many different nuts you can add as well: chopped almonds, pecans, walnuts, cashews, or macadamia nuts.

Ingredients:
3 cups rolled oats
1/2 cup unsweetened applesauce
1/4 cup milled flax seeds
1/2 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
1/4 cup honey
1 tsp. sea salt

                  

Preheat oven to 400 degrees. 

Combine all ingredients in a large bowl. Use cooking spray to coat two large baking sheets. 

Pour the raw granola onto the baking sheets in a thin even layer. 











Bake the granola for 20-30 minutes, flipping/stirring the granola every 10 minutes (VERY important!) to make sure it's cooking evenly and not burning. 

Let the granola cool before transferring to storage containers. Enjoy!

Chicken-less Nuggets with Homemade Ketchup

Chicken nuggets, without the chicken? You're probably wondering how that's even possible, well this recipe is a vegan-friendly alternative to chicken nuggets. Although it doesn't taste exactly like real chicken nuggets, they are a lot healthier and less processed, and they also contain plant-based protein as opposed to animal protein.

Obviously, you can't eat "chicken" nuggets without ketchup, so I also created a homemade ketchup recipe. Most store bought ketchup has high fructose corn syrup, food dyes, and preservatives, so making your own is definitely the best way to go.

Chicken-less Nuggets

(Gluten-free/Vegan)

Serves 3-4

Ingredients:

1 package organic tofu (extra firm)

1/4 cup gluten-free flour 

1/4 cup nutritional yeast

1/2 water

2 Tbsp. dijion mustard

1 Tbsp. cajun seasoning

1 tsp. cumin

1. Open up your tofu and pour out all of the liquid that it's packaged in. Next, take a few paper towels and wrap the tofu in them, gently pressing out the moisture. Chop up the tofu into small cubes.

2. Now it's time to prepare your batter for the tofu. Simply put all of the other ingredients in a bowl and whisk until completely combined. 

3. Drop your tofu cubes into the batter and lightly toss them until they are coated. 

4. Heat up a large sauté pan that has been sprayed with cooking spray (I used Trader Joe's coconut oil spray). 

5. Transfer your tofu cubes from the batter bowl to the sauté pan and let them cook for about five minutes, then flip them. 

6. Once the nuggets have browned and become crisp, put them on a parchment lined baking sheet. Put the baking sheet in a 425 degree oven for about 10-15 minutes to let the nuggets get fully baked and more crisp. 

Now, time to make the ketchup! 

Ingredients:

1/4 cup tomato paste (make sure there is no salt added)

3 Tbsp. raw apple cider vinegar

1 Tbsp. liquid aminos

2 tsp. balsamic vinegar

2 drops of liquid stevia (or 2 tsp. sugar)

1/3 cup water

1 tsp. black pepper

Simply whisk all the ingredients together, and store in a jar in the refrigerator for up to a month!

         

And now, put the two recipes together for a delicious lunch, dinner or snack!

My Favorite: Teas

Tea is an amazing thing, especially when it starts getting cold outside. I love sipping tea while studying, or watching TV. It's a completely guilt-free drink with added health benefits that you can especially enjoy throughout the fall/winter seasons. I thought that since it is beginning to get pretty chilly outside, I would share with you my favorite teas and why they are so great.

It took me a while to really appreciate, and enjoy drinking green tea. Green tea is probably one of the best teas that you can drink, because of the beneficial antioxidants and compounds that it contains. It also alkalizes our bodies, which is really important when it comes to our digestion. Our stomachs want to have a pH of 7 (neutral), but certain foods (dairy, meat, sugar, corn, coffee, salt) can cause our pH to drop and become acidic. Drinking green tea can help to regulate our body's pH. After trying, and hating, many different types of green tea I finally found one that I loved. Bigelow's Green Tea with Lemon is by far my favorite type of green tea.  The lemon adds a hint of flavor that neutralizes the bitterness of the green tea. It's the perfect combination!


Chai tea is another one of my favorites, especially during the fall. I love adding a few drops of liquid Stevia to give it a hint of sweetness. My favorite type of chai tea is one that I just recently discovered at Trader Joe's, it's their Ruby Red Chai tea. This tea contains all organic warming spices, which are great for digestion, reducing inflammation, and boosting the immune system.


I didn't think that I would like hibiscus tea, but I surprisingly loved it! I tried this type by BADIA, and it is delicious. It has an interesting flavor, that is sweet yet slightly bitter. I love drinking it when I want something a little sweet, or fruity because it has both flavors that work so great together.

Earl Grey tea was one of the first types of tea I began drinking. It is such a great tea to start out with if you've never really drank hot tea before. It has a smooth and comforting taste to it, and it's great to have with breakfast if you're not really a coffee drinker. Again, early grey tea has a list of great health benefits such as immune support, oral health, digestion aid, and even stress relief. 



Chamomile tea is one of my favorite kinds of tea to drink right before going to bed, it's so soothing and comforting it usually helps me fall right to sleep. Bigelow makes a delicious Cozy Chamomile tea that is completely caffeine free and has a smooth and light taste to it, which makes it the perfect pre-bedtime drink, there is a reason it's called Cozy Chamomile. Not only does it help you go to sleep, but it also helps relieve stress, improve your immune system, and promotes good digestion. 

My Favorite: Spices

A common complaint I hear from people when they begin eating healthier is that the food is "bland" and "flavorless." Because of all of the artificial flavoring, preservatives, and excess salt that is put in processed foods it has caused society's tastebuds to be underdeveloped and makes it more difficult for people to appreciate flavor from real sources. That is why I highly encourage seasoning your foods with spices, and using a wide variety of herbs and spices. Building your spice collection is key to enjoying, not only cooking, but eating.

Also, did you know that you can buy spices in bulk? Buying spices in bulk is great if you're wanting to try out new ones for the first time. You can only buy a little at a time and if you like it you can decide to go buy more. If you hate it, then you didn't waste your money on a whole bottle of it. Spices that are sold in bulk are usually in containers so you're able to smell them before purchasing them, which can help you decide whether or not you would use it. Places like Whole Foods, Earth Fare, and local co-op grocery stores usually sell spices in bulk. I definitely recommend buying spices like this if you're just starting to expand your spice collection or your palette. 

Now on to MY top five favorite spices...

1. Cinnamon 

There has never been a time where I wasn't obsessed with cinnamon. Fall time or not, cinnamon should be used all year. It is the perfect spice to put into a warm bowl of oatmeal, sprinkle on top of a sweet potato, apple slices, or a hot cup of coffee. Cinnamon is not only delicious, but it also has a ton of health benefits! Believe it or not cinnamon helps to control blood sugar, as well as control appetite, and it even can lower LDL ("bad") cholesterol.

2. Ginger

Like cinnamon, ginger is a spice that is typically used during the fall, but should definitely be used throughout the entire year. Ginger and cinnamon go hand in hand, so wherever/whenever you used cinnamon use ginger as well! Just like cinnamon, ginger has plenty of health benefits: immune support, helps with nutrient absorption, reduces inflammation, and improves blood flow. 

3. Cumin

Cumin is an incredible spice to use in almost any hearty dish. I love using cumin when I'm making Mexican inspired dishes because it gives a smoky and deep flavor that is so incredible. I throw cumin into chillies, stir fries, stews, soups, guacamole, and tacos. Again, cumin is a spice that has nutritional benefits as well: it's rich in iron and fiber, aids in digestion, prevents premature aging, reduces toxins in the body, and even helps relieve stress and anxiety.  

4. Turmeric 

I don't even like to consider turmeric a spice, but rather a form of medicine. Not only is it delicious but it is seriously an incredible health booster. The nutritional benefits that are packed into this spice is unbelievable, so I definitely try to use turmeric in as many dishes as possible. 

Turmeric is commonly found in Indian cuisine, so I like to use it when I make curries, or other Indian dishes. It is good in Mexican cuisine too, combining well with chili powder and cumin as well as cayenne pepper. So now that you know how to use it, let me tell you why you need to use it: Turmeric is highly anti-inflammatory, helps reduce oxidation in the body, helps brain function, can lower risk or Alzheimer's and heart disease, relieve stress, and even help delay aging. 

5. Ground Mustard Seed

I absolutely love using mustard powder when cooking. Any dish I use it in becomes so rich and filled with flavor, I just love it. Of course ground mustard is more flavorful than the condiment so be careful with adding too much! Ground mustard seed is great to use with the other spices I've mentioned (cumin and turmeric). It definitely provides a depth of flavor with a hint of spice. And naturally, ground mustard seed is full of nutritional benefits which makes it that much better! Ground mustard seed has some omega-3 fatty acids which are important to have in your diet, it also is an anti-oxidant, and is full of minerals such as iron, magnesium, and calcium.