What’s THE hottest nutrition plan in the medical community right now aside from DASH or Mediterranean? The plant-based diet. Definitely the most controversial next to Keto. Are potato chips and french fries plant-based? Absolutely. But we’re talking about a “whole foods” version. Not the crunchy grocery store. Simply food in it’s least altered state – as it was originally intended to be consumed and thoroughly enjoyed. So what are the basic building blocks of plant-based diet, you ask? Here are some essentials.
Plant-based essentials.
- Limit meat, poultry and fish intake. Choose ONLY well-raised and well-fed animals. Some clinicians say to cut these out altogether and choose veganism, but dramatic health benefits can still be seen in the “limit” camp.
- Eat these: non-starchy veggies, starchy veggies, legumes (lentils, beans, chickpeas, peanuts, peas), nuts, seeds, nut & seed butters, fruit, and anything that grows in, on or underneath a plant.
- Avoid: processed, refined & adulterated foods. The closer the plant-food looks to its original state, the better. Say bye-bye to added sugars, artificial sweeteners, artificial flavors, flavor enhancers, the fake stuff.
- Sourcing: local whenever possible. In general, smaller farms tend to offer a greater measure of transparency regarding their animal husbandry – conditions, lifestyle, feed, etc. You may be able to find non-certified, organically grown produce without the certified price tag. To save money, only choose EWG’s Dirty Dozen organic, the fruits and veggies with the highest pesticide residues.
The pep talk.
As a foodie, nutritionist and regular-type human, here’s EXACTLY what I would tell myself in my (57th) pep talk to eat more plants. Here are the (5) MOST important tips to ponder and process through before taking the plant-plunge. Already knee-deep in the weeds of VegTown? It’s time to recalibrate so you don’t lose your wits along the way. We’ll make your health journey a little less bumpy.
The 5 most important tips for going plant-based.
- Don’t go cold turkey! Pun quite intended. Diets fail. Lifestyle changes succeed. Very few humans have the wherewithal to instantly change 21 meaty meals into meatless zeal without crashing & burning from the cravings & guilty yearnings. New to the plant-based approach? Start with a 1 month challenge. 1 day per week, home cook a meal based on an exciting recipe, and repeat for 4 weeks straight. How did it go? For the 2nd month, increase to 2 vegan / vegetarian meals per week. Sustainability is the goal. NOT instant health change. Nothing worth fighting for happens in an instant. Except, maybe cooking brown rice in your Instant Pot. Or getting pregnant (that got real). Or quitting your sedentary desk job.
- Center each dish around veggies, not animal protein. When you meal plan, what’s the first item you dream about and drool over? It’s the meat, poultry or fish. The afterthought usually accommodates non-starchy veggies, whole grain superfoods, fruit – you know, the “necessary evil” that society forces you to include when all you really wanted was meat ‘n’ taters. Begin to plan your meals around a delectable veggie instead–one you get really, REALLY excited about. Harness the power of the Google Machine or your pal Pinterest and search “vegan”, “vegetarian”, or “plant-based” until your mouth waters. Check out our vegetarian pinterest board for inspiration.
- Up your flavor game. Myth: plant-based foods taste like soggy cardboard or rabbit feed. FALSE. Plant-strong can be flavor-strong. The possibilities for culinary creativity are endless. There’s a plethora of spice combinations, light gravies and rich sauces. Cooking variations produce a taste-adventure: grilled, pan-fried, oven-roasted, marinated, blanched, steamed, deep fried (yeah I said it), smoked… feeling inspired yet? Here’s our challenge for you: try your hand at preparing (4) veggies this month in ways you’re not used to or have never attempted before. Try new, custom spice blends. The journey to your palate-pleasing paradise begins with getting out of your comfort (food) zone
- Team up with a friend or small group. Don’t go Han Solo. Isolation is lifestyle change’s worst enemy. You deserve to be celebrated when you take food risks. You need to be cheered on when you burn plants into charcoal, or dump powdered cinnamon instead of powdered cumin (yep, we have actually done that). The team-approach will help carry you through the “why am I even doing this” phases, because those phases will come. Cooking wild and exciting dishes for one is totally doable, but why not have a friend over to experience your plant-based prowess? Or gather together a small group of plant-happy persons to potluck on the regular, where the culture is always open to sampling & savoring new foods. If not a friend, hire a health coach, wellness coach, nutritionist or naturopath to advocate for you along the way. Support is one of your strongest weapons, if you choose to wield it.
- Feast on evidence, not anecdotes. Create your “why”. In other words, ask yourself: “Why the heck am I doing this? Do I REALLY want to be plant-based? Why?” Did an acquaintance, friend, colleague, trainer, clinician or eavesdropper recommend eating more plants or lesser animal parts? Perhaps you read an article or two, a popular nutrition book, or attended a healthy eating seminar. Before you dive head first into the Land of the Plant, assess how much of your info and motivation is based on hearsay, opinions and anecdotes, and how much is based on research, nutritional evidence and unbiased data. If you’re a little heavy on the front end (heresay), spend the next couple weeks digging deeper into your “why”. Read a few books. Speak with dietitians and functional doctors on both sides of the coin. Scan through a handful of peer-reviewed journals on the topic of interest. You’ll quickly make the mental shift from, “I’m doing this plant-based thing because ‘so & so’ told me I should,” to “I’m living a plant-based lifestyle because there’s overwhelming evidence to support its effect on heart disease, diabetes, energy levels, mental focus and mood.”
Delicious plant-based recipe ideas.
To go along with the numerical theme, we’ve hand-picked (5) of our favorite plant-based recipes (100% vegan) to inspire you. Why do we love them? Each is a unique flavor explosion, loaded with fresh & vibrant ingredients to wow even the pickiest of palates. (1) Spicy spaghetti squash ramen. (2) Chickpea and cauliflower tacos. (3) Italian herb spaghetti squash. (4) Crispy tofu with a spicy peanut dipping sauce. (5) Mexican cauliflower rice. Each image below links to one of our step-by-step recipes. Enjoy!
Get your plants on.
You’re now 5 times more likely to follow through on your long-term, plant-based lifestyle (not actual statistics). If you avoid immediately going 100% plant-food, start meal planning around mouth-watering veggies / legumes, use all the spices, team up with a friend and follow the evidence – you’re all the more likely to reach your plant-based goals. What’s been your biggest challenge so far? Toughest setback to overcome? Would love to hear about it.
