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

Roasted Red Pepper Hummus

Hummus is a food that I typically buy pre-made. In my mind it's a lot cheaper, and quicker to just buy it already made. But recently, I've tried to steer away from pre-made/convenience foods and put more effort and love into the food that I am eating. By doing this, I came up with this yummy hummus recipe that is actually much cheaper than pre-made and takes less than 20 minutes to whip up. Also, by making your own you can control what you put in your hummus. Most store bought hummus has preservatives and is high in oil.

The red peppers can definitely be left out, and the flavor can be changed to whatever you'd like. Add more garlic if you would like a more garlic heavy hummus, add cilantro and lime for a Mexican inspired hummus, or different spices to create whatever kind of hummus your hummus loving heart desires! 

Most hummus recipes call for tahini which is similar to peanut butter but made with sesame seeds. This ingredient is pretty expensive, so I have found that just using raw sunflower seeds tends to take on the tahini flavor.

All you need for this recipe is the list of ingredients below and a blender or food processor. This makes about 2 cups of hummus, so it'll last for up to a week and is perfect for dipping any type of vegetables or chips in, spreading on toast, or putting in a wrap, the possibilities are endless!

Ingredients: 
1 can garbanzo beans (rinsed)

1 (12 or16 oz) jar roasted red peppers (rinsed)

1/3 cup raw sunflower seeds

1 lemon (juiced)

1 Tbsp. dijon mustard

2 Tbsp. raw apple cider vinegar

2 cloves garlic (mashed)

1 tsp. salt 

2 tsp. pepper

1 Tbsp. cumin

Put all ingredients in a blender and blend until smooth. Store in an air-tight container for up to two weeks.

 

How to Make Your Thanksgiving a Little Healthier

Who doesn't love Thanksgiving? It's the time of year that we get to celebrate food, as well as spend time with friends and family being thankful for all the many gifts that we have been given. To many people, Thanksgiving can also be a downward spiral into unhealthy eating that will carry on throughout the holiday season. I thought I would share some of my healthy Thanksgiving tips to hopefully make your Thanksgiving a time to celebrate and respect the food that you put in your body.


Remember, food doesn't define the holiday

After becoming vegetarian, and committing myself to eating a healthy/clean diet, it was difficult for me to let go of the typical "food traditions" and the general thought that certain foods define a holiday or special occasion/event. Even though Thanksgiving has a lot to do with food, it also has a lot to do with being with family and being thankful. Don't go into Thanksgiving with the mindset that food is the only thing that matters, and that if you don't eat this, or that it won't be Thanksgiving.

If you don't like it, don't eat it

There is usually so much food at a Thanksgiving lunch, or dinner that people tend to eat things only because it's there, and not because they actually enjoy it. Be conscious of what you're putting on your plate, choose foods that you actually enjoy eating rather than foods that are "traditional Thanksgiving foods" that you may only eat because you feel you should.


Eat your vegetables!

Load up your plate with vegetables (try to fill at least half your plate with vegetables), and eat those first! This way you leave only a little space on your plate, and in your stomach for the less nutritious food. Vegetables will provide you with fiber, and help to fill your stomach with good things, and cause you to not be as hungry for the less nutritious food.

Stick with unprocessed foods

Foods that come out of a can, or box are foods that are highly processed, filled with preservatives and have lost a lot of their nutrients. Instead of canned green beans, stick with fresh. Or instead of mashed potatoes from a box (which shouldn't even exist), make potatoes fresh.


Don't overcook your vegetables!

This is fairly common mistake that can happen very easily. The vegetables often get steamed too long, roasted until almost burnt, or reheated so many times they turn into rubber. Not only does overcook vegetables not taste as good, but they lose a lot of their nutrients the longer they are cooked. To avoid overcooking your veggies, save cooking them for last, and try to stop the cooking process as soon as possible!


Revamp your mashed potatoes

Mashed potatoes are super healthy, but can often get unhealthy by adding butter, salt, milk, or cream. Stick to just pure potatoes, or throw in some extra nutrients add in cauliflower! Just steam or boil half potatoes half cauliflower, and mash! Also, if you feel it's missing out on flavor, roast or mash up some garlic to give it a burst of flavor!



Know where to spend your money

Although, I don't eat meat I know that this is the time of year when meat (turkey in particular) is essential to some people. If you just can't do without the turkey, at least splurge on this part of the meal. Get a turkey that is free of hormones (organic), and raised locally if you choose to eat meat.



Respect the sweet potatoes

Sweet potatoes are one of my favorite foods, so when people make a sweet potato casserole and pile on the marshmallows, and sugar it makes me really sad. Sweet potatoes are sweet enough on their own, so avoid all the extras and don't downgrade their nutrient potential. Instead of a sugar-filled topping on a casserole, use just a combination of raw chopped nuts (walnuts, pecans, or almonds), a little applesauce, and a little flour to create a yummy crumble. Or even top it with a homemade granola!



Put down that salt shaker

Excess salt can lead to water retention, increased pressure in your body, inflammation, and many more health problems so put down the salt shaker, and use other spices and herbs to flavor your dishes. Using pepper, fresh herbs, garlic, or onion you can still flavor your dishes, but avoid excess salt.


Don't drink water

You're probably really confused as to why not drinking water would be a good thing, but in fact drinking water WITH a meal isn't good for our digestion. Help out your digestive system by not drinking anything during your meal, this will allow your body's natural enzymes and acids to break food down more easily. Water or other beverages can often dilute the necessary chemistry needed to digest food properly, so drink water thirty minutes before, and wait thirty minutes after enjoying your meal to hydrate yourself.

Rethink your dessert

Desserts can often be the demise of all positive efforts to eat a healthy Thanksgiving meal. Desserts typically provide no nutritional benefits, so there is no need to eat them. Hopefully after eating a filling lunch or dinner there will be no need for dessert. If you are craving something sweet, go for fruit (raw or dry), and try to bake with whole grains. So if you're preparing desserts for Thanksgiving find recipes that use beneficial ingredients (nuts,coconut, dates, pumpkin, and applesauce) rather than not-so-beneficial ingredients (butter, milk, refined sugar, refined grains). And again, using moderation when it comes to dessert is key.


Don't even think about using canned cranberry sauce!

There is nothing more sketchy than cranberry sauce from a can. It looks, feels, and tastes weird as well as it being filled with preservatives, refined sugars, food dyes, and highly processed ingredients. Make your own cranberry sauce with just a few simple ingredients: fresh (or frozen) cranberries, orange juice, and ginger! That's it, just three simple ingredients simmered in a pot for only ten to fifteen minutes. Not only does it taste delicious, but it's filled with anti-oxidants, vitamins, and nutrients from the fresh, natural ingredients.



Don't disrespect the food, treat it properly so it can help you (not hurt you)

Food should be appreciated, and respected especially during a holiday that celebrates food. Let food help and benefit you, rather than harm you. Cook your food with love and respect, by doing this it will provide you with the health benefits that nature meant for it to provide you with.

Asian Inspired Quinoa and Kale Salad

I absolutely love quinoa, kale, and Asian food . . . so I thought it was only necessary to come up with a recipe that combined all three of those things. This recipe is super simple, fairly cheap, and packed with protein. This makes a great lunch that you can pack to take with you to school, or work.

What's great about this recipe:

Quinoa is an amazing superfood. It's packed with protein and has all essential amino acids (which are the building blocks of protein). Another great thing about quinoa is that it is gluten free, so if you have celiac or have a sensitivity to gluten this is a great grain to incorporate into your diet.

Edamame is another great source of plant based protein. I love to use edamame because it is the most unprocessed form of soybeans. When buying edamame, look in the frozen vegetable section of the grocery store, and stick with organic edamame since soy is usually grown from GMO seeds.

Kale of course is another superfood, packed with tons of nutrients. I love throwing kale into dishes like this, because it just packs more nutrients into a dish. Also kale is in season right now, so it's pretty inexpensive.

Liquid Aminos are a great product to have in your refrigerator. The taste is almost identical to soy sauce, but isn't filled with sodium and preservatives like real soy sauce is. It is also non GMO and gluten free unlike most soy sauces. I love that it has all the amino acids, which are so important for our bodies to have and use.

Asian Inspired Quinoa and Kale Salad 

(Vegan/Gluten Free/Nut Free)

Servings: 4

1 small bunch of kale 

4 medium carrots

1 cup broccoli 

1/2 yellow onion 

1 cup edamame (shelled)

1 cup dry quinoa

Dressing:

1 Tbsp. miso 

1 Tbsp. dijon mustard

4 Tbsp. liquid aminos 

2 Tbsp. raw apple cider vinegar

1 Tbsp. rice vinegar

1 tsp. grated ginger

1. First, you want to cook your quinoa. I like using a rice cooker, because it's super simple and you can just put in the water and quinoa and walk away until it's done. But you can also do it on the stove top, just bring the quinoa and water to a boil and then simmer it on medium until all the water has been absorbed. 

        

2. Next, chop up all your vegetables. I like to chop up my carrots in thin sticks, because I think it looks nice and gives a great texture to the dish, but you can dice them if that's easier. 

Also, be sure to rinse and de-stem your kale!

               

3. Now it's time to sauté! Get a large sauté pan and lightly spray it with whatever type of cooking spray you prefer, and turn the heat on a little past medium. Once the pan is nice and hot add in your vegetable and edamame and cook until soft.

4. Cook the kale in a large pot on medium heat with the lid on. This way you can soften the kale and it will shrink in about half it's original size.

   

5. Once your vegetables are cooked and your kale is wilted, throw your vegetables in the pot along with the kale, and add in the cooked quinoa as well. 

6. Now it's time to make the dressing. Simply put all the ingredients in a bowl and mix them together with a fork. Then, add in the dressing to the quinoa and vegetable mixture. 

                

    

And that's it! A quick and easy dish that can be eaten throughout the week for lunch or dinner. I suggest topping it with some fresh avocado and sesame seeds.