With the popularity of “What the Health”, New Year’s resolutions, and just some basic curiosity, lately I’ve been getting several questions about my plant-based lifestyle. Transitioning to a plant-based diet can seem overwhelming, but it doesn’t have to be. It has been almost THIRTY years since I’ve eaten meat and I’ve learned several lessons over the years. The most important of these lessons is quality food prep. In addition to keeping my pantry stocked with vegetarian essentials such as lentils/beans, seeds/nuts and whole grains, my fridge is always full of fresh produce. Some fridge stables include, leafy greens, cut veggies for the week, tahini, seed butter, nut milk/yogurt, hummus and pressed juices.
Plant-Based Fridge Staples
Tahini-Tahini is a great source of phosphorus and manganese, it is also high in thiamine (vitamin B1) and vitamin B6. Just two tablespoons of this creamy sesame seed paste will give you 128 mg of calcium.
Leafy Greens- Leafy greens are packed with nutrients and I eat them every day. Greens are a source of calcium, magnesium, iron, potassium, phosphorous, and zinc, as well as Vitamins A, C, E and K. Leafy greens are also full of fiber, folic acid, chlorophyll, and many, many other micronutrients and phytochemicals.
Nut Milk-Nut milks can be used in anything in place of milk and still get your protein. They’re fortified with B, E and D vitamins.
Chopped Veggies-Have a designated prep day where you clean, chop, and package veggies (mine is Sunday). Brussels sprouts, bell peppers, squash, carrots, onions, broccoli and celery work well for this. Vegetables are not only high in vitamins and minerals, they’re also rich in phytonutrients, which are known to help boost the immune system, sustain healthy blood sugar levels, act as antioxidants to protect against aging, regulate hormones, aid in optimizing brain function, support heart health, reduce blood cholesterol and improve lung function.
Hummus-Hummus had helped me out of many food-related pinches. You can use it as a dip, sandwich spread, topping, or as a base for your dressing. Hummus is a great source of plant-based protein, providing 7.9 grams per serving. Some studies have shown that consuming a diet rich in legumes like chickpeas reduces blood markers of inflammation.
Pressed Juices-While I do make a very good greens juice, I don’t do it often. Mainly because cleaning the juicer is time consuming. I like to buy organic cold-pressed green juices and keep them on hand. (watch out for high sugar fruit juice)
Non-Dairy Yogurt-I like to have organic cashew yogurt with our fresh GF granola, flax, pumpkin seeds, and Acai berries a few times a week. This is a great way to get your prebiotics and probiotics, not to mention acai berries are loaded with antioxidants
Plant-Based Pantry Staples
Ground Flax Seed- Flax seed is full of omega-3 fatty acids, fiber and antioxidants. A tablespoon of ground flax has 1.8 grams of plant omega-3s. Flax has a very high amount of lignans that have plant antioxidant and estrogen qualities – between 75 and 800 times more than any other plant food.
Chia Seeds-Chia seeds contain high amounts of omega-3 fatty acids, fiber, antioxidants and minerals (phosphorus, calcium, magnesium, manganese).
Nutritional Yeast-Nutritional yeast contains18 essential amino acids, thus being a complete protein; has 15 minerals such as chromium, manganese, copper, vanadium, molybdenum, lithium and is rich with B vitamins.
Beans and Lentils-Beans and lentils are a great sources of plant protein, fiber, complex carbohydrates , essential fatty acids, potassium, iron, calcium, and folic acid. They also support our digestive health, feeding the good bacteria that live in our intestines.
Whole Grains- Whole grains are a great source of carbohydrates to provide us with lots of energy, a number of B vitamins (thiamin, riboflavin, niacin, folate), and fiber. I use organic whole grain pasta, flours, rice and gluten free oats.
Nuts and Seeds-Nuts and seeds contain good amounts of healthy mono- and polyunsaturated fats, plant protein, and fiber. Nuts and seeds also nourish us with a number of minerals, such as magnesium, calcium, zinc, and phosphorus.
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