The Benefits of Plant-Based Eating
Change your relationship with what you ingest
Plant-Based Eating Is...whole-food plant based eating includes starch based foods and fruits, minimally processed, and either no meat, or small amounts of lean meats and fish.
Plant-Based Eating is not...a diet of vegetables
Many people have the idea that a plant-based diet limits them to a boring, bland diet only veggies – 'I can't survive on just kale!'. But that couldn’t be further from the truth. A well-rounded plant-based diet includes fruits, vegetables, whole grains, legumes and tubers, and even small amounts of meat or fish. What it does exclude is large amounts of meat, highly refined foods, refined sugar and low-quality oils.
Plant-based eating is a holistic way of looking at food. Instead of getting caught up in searching for the next superfood, the do-all, be-all food, you change your relationship with what you ingest. You start to realize that the sum of the parts is bigger than the whole, and you see how a consistent diet of whole foods can more than adequately supply everything that your body needs to thrive.
You may think changing to a plant-based diet will keep you from eating the foods you love, but you can still enjoy your favorite dishes, by just preparing them a little differently. Check out these following recipes – from simple and easy carrot fries to homemade pizza, your tastebuds and gut will thank you.
Baked Coconut Carrot Fries
3-4 large carrots
2 Tbsp coconut oil
Sea salt and pepper to taste
Simply cut the carrots into thin, fry-like pieces. Then toss the carrots in the coconut oil, salt, and pepper. Throw them in the oven, heated at 450 degrees, for about 45 minutes, or until brown.
1 recipe whole wheat pizza dough (recipe follows)
1 15 oz can crushed tomatoes
2 Tbsp dried oregano
3 Tbsp dried basil
2 Tbsp cornmeal
1 Tbsp crushed red chili flakes
vegetable stock for sauteeing
2 garlic cloves, crushed
1/2 lb shitake mushrooms, stemmed and sliced
2 roasted red peppers, thinly slice
1 small red onion, sliced
1 bunch broccoli, ends trimmed, and chopped
For the Dough
1 tsp sugar
1 1/2 cup warm water
1 Tbsp dry active yeast
1 tsp salt
2 cup whole wheat flour
3/4 cup cornmeal
3/4 cup wheat flour
1 Tbsp crushed red pepper flakes
Dissolve sugar in warm water, sprinkle yeast over top, and let stand about 10 minutes, until foamy. Stir in salt and flours, mix until dough just starts to come together. Turn dough out on to surface sprinkled with the cornmeal and knead until all the cornmeal has been absorbed and dough is smooth and elastic, about 10 minutes. Place the dough in a lightly oiled bowl and allow to rise one hour. When dough is doubled in size, tip it out onto a floured surface and divide into two pieces. Form into tight balls, cover lightly with plastic wrap, and let rise about 45 minutes. Roll out dough, top and bake at 475 degrees for about 12 to 15 minutes.
1. Preheat oven to 475 degrees
2. Heat a little vegetable stock in a saute pan, add garlic and mushrooms. Cook until mushrooms release most of their liquid and it evaporates, then add the broccoli and cook until slightly wilted. Season with salt and pepper and remove mixture from heat.
3. Stir remaining oregano, basil, and red pepper flake into the crushed tomatoes. Season with salt and pepper.
4. Spread tomato sauce onto already-made pizza dough.
5. Top the pizza with the mushroom-broccoli rabe mixture, sliced red peppers and red onion.
6. Bake until everything is heated through. If you feel that you are missing the cheesy flavor of traditional pizza, try topping with brewer’s yeast, which offers a great parmesan flavor.
Want more info?
- Kaiser Permanente - The largest managed-care organization in the USA provides strong medical support for a whole foods plant-based diet, as well as pages of practical tips in their downloadable resource.
- Physicians Committee for Responsible Medicine (PCRM) - This organization maintains high standards and does original research. For example, PCRM has found evidence that diabetes mellitus in adults can be treated and reversed with plant-based diets. Their Vegetarian Starter Kit is excellent.
- Forks Over Knives
- The Ultimate Guide to Plant Based Nutrition: MindBodyGreen offers a video course with Rich Roll and Julie Piatt.
- If you prefer one-on-one instruction, be sure to book a free 15 minute consultation with our holistic nutritionist or naturopathic physician to see how you can kick start your new way of eating. Call us at 503-288-7668.