What is a plant-based diet?

A whole food plant-based diet focuses on eating foods mainly derived from plants. These include a variety of fruits and veggies, whole grains (oats, brown rice, and quinoa), pulses (beans, lentils, peas, and chickpeas), nuts and seeds, herbs and spices, and occasional animal-based foods.Those who follow a plant-based diet aren’t necessarily vegan or vegetarian. Rather, they’re opting to add more plant foods to their diets, and eating less processed foods and meat.

How it is different from vegan and vegetarian diets?

There are many similarities between a plant-based diet and a vegetarian or vegan diet. The main difference is that those following a plant-based diet might occasionally eat some animal-based foods.One follower of this diet may opt to eat one non-plant ingredient, such as fish. Another plant-based dieter may choose to occasionally eat meat.Meanwhile, a vegan diet primarily consists of veggies, fruits, whole grains, pulses, nuts, and seeds (ideally), although any foods free of animal products or ingredients qualifies as vegan. Vegans avoid all animal-sourced foods and ingredients, even honey, gelatin, and collagen.Similar to vegans, those who follow a vegetarian diet will have no meat, poultry, or seafood. But vegetarians, like some plant-based eaters, can consume dairy and eggs. People who follow other forms of vegetarianism may eat fish and seafood.(Related: 5 Meal Prep Tips for People Who Are Vegans or Vegetarians)

What is plant-based protein, anyway?

Protein does lots of great things for our bodies. In addition to building muscle and keeping us full between meals, protein helps build bones, hormones, antibodies, and more.Some of the best sources of protein include meat, poultry, fish, eggs, and dairy. But plants like beans, soy, nuts, seeds, and even whole grains pack surprising amounts of this nutrient.

Plant protein vs. animal protein

Animal foods offer complete protein. That means they contain all the essential amino acids the body needs to manufacture its own protein supply.Plants, on the other hand, often contain incomplete protein, which lacks one or more essential amino acids. There are exceptions, though. Both soy and quinoa are complete proteins.For years, nutrition experts believed the only way to obtain enough essential amino acids from a plant-based diet was to combine plant proteins at meals, like eating rice with beans. In doing that, the theory went, you’d get certain amino acids from the rice and other amino acids from the beans.Now, the thinking has changed.”Our bodies are quite sophisticated, and we now know that as long as we eat a variety of foods throughout the day, we can get the right proportions of amino acids from plants,” says dietitian Vandana R. Sheth, RDN, author of My Indian Table: Quick & Tasty Vegetarian Recipes.

Can you really get enough protein from plants?

Yes, but it might take a little extra work.”Lean meat, low-fat dairy, and eggs have a higher protein density, making an omnivorous diet ideal when targeting protein needs,” says Heather J. Leidy, an associate professor of pediatrics at the University of Texas at Austin and member of the 2020 Dietary Guidelines Advisory Committee. “It’s extremely difficult to meet the dietary reference intakes for protein when eating plant-based protein only with no supplements.”That doesn’t mean it can’t be done. The key to getting enough protein when following a plant-based diet is to eat a wide variety of protein-rich foods.”While meat may be a more concentrated source of protein, it doesn’t mean there aren’t plant-based foods that are also protein rich,” says Angela Wortley, RDN, a nutritionist and certified intuitive eating counselor in Ann Arbor, Michigan. “The word is slowly spreading that foods such as tofu, lentils, and seitan are also great sources of protein and consuming them has health benefits.”

What makes plant-based protein so healthy?

“The biggest benefit of whole, plant-based protein is that it’s coupled with a blend of healthy fats and fibre,” says Wesley McWhorter, RDN, a spokesperson for the Academy of Nutrition and Dietetics.At the same time, it’s low in saturated fat and has zero cholesterol. This type of eating pattern has been linked to a lower risk of heart disease, type 2 diabetes, dementia, overweight, and obesity.It’s so powerful that a 2020 meta-analysis of 32 studies in the British Medical Journal found that for every additional 3 percent of calories a person consumed from plant protein, their risk of early death decreased by 5 percent.Compare that to animal protein. Depending on the food, it can be high in saturated fat. And it’s been linked to high cholesterol and heart disease.Of course, just because a food is rich in plant protein doesn’t automatically mean it’s better for you.”There are also plenty of processed plant-based foods that lack fibre and contain excessive sugar, sodium, and unhealthy fats,” says McWhorter. That’s why it’s extra important to read the nutrition label and ingredient list and to stick with minimally processed sources whenever possible.(Related: How Does This Trendy Plant-Based Egg Compare to the Real Thing?)

Risks and side effects of plant-based protein

Fibre-rich plant proteins like beans and lentils can do great things for your health. But they can also cause gas and bloating, especially if you’re not used to eating them on a regular basis, explains Sheth. Ditto for plant-based meats that are often made with pea protein.The good news is you can still eat them.The trick is to add them to your diet slowly to give your digestive system time to adjust, she advises. However, if you’re allergic to soy or nuts, you’ll definitely want to avoid these foods.

What are the best sources of plant protein?

If you’d like to add more plant-based protein to your diet but aren’t sure where to start, try these foods:

• Soy milk: Soy’s complete protein makes soy milk a great plant-based alternative to cow’s milk. For comparable nutrition, look for brands fortified with calcium and vitamin D (and vitamin B12, if you’re a vegan).
• Quinoa: This high-fibre grain (it has 5 grams per cooked cup) also has a low glycemic index, making it a win for blood sugar control. Plus, it contains all the essential amino acids your body needs.
• Tofu:Made from solidified soy milk, tofu is perfect for smoothies, stir fries, and sandwiches. Some brands offer as much calcium as a glass of cow’s milk, so check out the nutrition label.
• Tempeh: This fermented soybean cake is packed with iron, and it’s a good source of zinc. Use it for veggie burgers, or crumble it into tacos or pasta sauce.
• Seitan:Made from wheat gluten, seitan’s meaty texture makes it a smart replacement for meat (unless, of course, you have celiac disease or a gluten intolerance). Try it pan fried or grilled.
• Sorghum: In addition to protein, you’ll net iron, magnesium, and B vitamins from this grain. Serve it as a side dish or pop it like popcorn for a snack.
• Amaranth:This gluten-free grain is also full of inflammation-fighting antioxidants. Try it as a higher-protein alternative to oatmeal.
• Pulses: Along with plenty of protein (roughly 15 grams per cup), these little guys are loaded with soluble fibre and potassium for heart health.
• Bean-based pasta: Whether it’s made from chickpeas, lentils, edamame, or black beans, these noodles are a genius way to give your pasta bowl a protein boost.
• Sprouted grain bread: Made from a mix of beans and high-protein grains, each slice packs 5 grams of plant protein and 3 grams of fibre.
• Nuts: Thanks to a trifecta of plant protein, fibre, and healthy fats, nuts are practically guaranteed to keep you full between meals.
• Plant-based protein powder: If you’re finding it difficult to get enough protein from plants, “either soy or pea protein isolates are a great way to meet protein needs,” says Leidy.

Next:6 High-Protein Plant-Based Meals This Nutritionist Loves

The post What Is Plant-Based Protein and How to Add More to Your Diet appeared first on Best Health.

First, the deal with cows milk

Studies show fewer people have been drinking cow’s milk over the past few yearsand the number of alt milks on offer at your local coffee shop supports that. According to Sidhu, this is due to a number of reasons, including health concerns (such as lactose intolerance, allergies or heart health problems, in which people want to avoid dairy and/or reduce their intake of saturated fats), morally-derived reasons (like veganism or environmental concerns) and cultural traditions (part of a community where cows milk isnt consumed).Others are turned off of cows milk simply because its high in fat, but that doesnt mean its an unhealthy pick. Cow’s milk is a great source of protein and calcium, says Vandana Gujadhur, a Toronto-based registered dietitian. A reminder: Protein helps you stay fuller longer and calcium is essential for bone health.But you can get vitamins and minerals from alternative milks, too. Aside from their natural health benefits, many of them are fortified with certain nutrients to match the nutrient profile of cow’s milk, says Gujadhur.

Almond milk

Almond milk is low in fat, carbohydrates, protein and calories. If someone is trying to keep their calorie count down, then almond milk is a good choice, says Gujadhur.But almond milk is also low in nutrients. Its basically just flavoured water, says Nanci Guest, a registered dietitian in Collingwood, Ontario. You’re not really getting any nutritional value out of almond milk, because there could be just one or two almonds in a cup.Even so, some baristas have found a way to get a thick froth with almond milk. The secret: Youll need freshly made almond milk that contains more than just two almonds.

Oat milk

Another popular plant-based milk is oat milk, which has more fibre than most other non-dairy alternatives, says Gujadhur. It has a naturally sweet taste that makes it a good choice for cereal and smoothies. Its also creamy, rich in flavour and can froth. Whats more, its typically fortified with micronutrients like calcium, vitamin D, and B vitamins, so it has health benefits, too.In my own experience, oat milk often tends to be the milk alternative people use when they want to move away from dairy, as it offers a comparable flavour and texture, says Sidhu.But oat milk isnt the best choice for everyone. Sidhu says she wouldnt suggest it for people with diabetes, in particular, because its high in sugar and carbohydrates. That might raise more glucose in an individual than almond or soy milk might, she says. Oat milk contains gluten, too, so its not a good option for people with gluten sensitivities or celiac disease.

Soy milk

Soy milk was the first commercially available plant-based milk in North America, and it continues to be the most popularand for good reason. Soy milk is among the few plant milks that is high in protein, comparable to that of cow’s milk, says Gujadhur.Soy milk contains isoflavones, which have estrogen-like effects, and there have been concerns about the impact it can have on the body. But research indicates that isoflavones can actually help to lower the risk of cancer.Since soy milk does contain estrogenic properties, Sidhu recommends it more for women who are going through menopause and are not producing as much estrogen, to help prevent osteoporosis.Coconut milkCoconut milk has a little bit more fat than other alt milks, and that means it can hold froth better, says Gujadhur.Not only is it high in fat, but, naturally, calories too, so its best for people who are trying to increase their energy intake, she says.Hemp milkHemp milk is a great source of polyunsaturated fats, which can help reduce bad cholesterol levels, thereby lowering the risk of heart disease and stroke. Whats more, Gujadhur says, it has a creamy texture, making it perfect for coffee and tea.The catch: It has an earthy taste and chalky texture, which may not appeal to everyone.

Are we missing any nutrients by not drinking cow’s milk?

Since cows milk provides adequate levels of protein and calcium, you should find a replacement source for that protein and calcium you may be missing out on, says Guest. For my clients who don’t want to eat breakfast, I tell them to get a large soy latte, because that gives them eight grams of proteinthats a decent source of protein, she says.Most plant-based milks are fortified with calcium, vitamin A, D, and B12, so its easy to replace any lost nutrition. But often organic plant milks are not fortified, says Guest.And that also goes for homemade plant milkit lacks essential nutrients found in cow’s milk since theres no fortification, says Gujadhur. But as long as your nutrient needs are met through the consumption of other foods during the day, theres no problem. If plant milk replaces cow’s milk in the diet without taking the rest of the day’s nutrient consumption into consideration, then fortified plant milk is better.

Who may want to consider switching from cows milk to a plant-based alternative?

The main reasons someone should consider moving away from dairy are cultural beliefs, allergies, intolerances and heart health conditions. Cows milk has more saturated fats (as does coconut milk) which should be avoided by those with heart conditions, says Sidhu.If you suspect dairy gives you blemishes and are considering swapping cows milk for oat, check this out: A 2016 study found that high glycemic foods may exacerbate acne. If thats the case, cows milk is actually a better option than the highly glycemic oat milk.

What kind of environmental impact does milk have?

Dairy makes a significant impact because of the land use it requiresnot just to farm the cows, but also to grow the grain they need to eat. That means a lot of land is changed over from forest or other vegetation, says Guest. Then theres all the water and energy use, and emissions. The energy requirement for cows milk is about 10 times that of most plant milk, she says.After cows milk, almond milk has the second-largest environmental impact. It uses more water than other plant-based milksbut still significantly lower than whats used for cows milk.

What do the experts drink?

Gujadhur drinks cows milkspecifically, A2 milk. Its a homogenized milk that undergoes less processing such as pasteurization, homogenization and fortification compared to commercial plant milk. A2 milk is known for being easy to digest, and Gujadhur says it has a great flavour, too.Sidhu also opts for cows milk, but swaps it out for oat milk on occasion. I drink dairy when it’s important for me that the flavour is true to dairy milk, like with chai tea, she says, But on the other hand, I do love drinking cappuccinos, and I find that oat milk froths the best for that.Guest chooses soy, primarily because of the protein it offers. Soy is one of the few foods that can say it’s heart-healthy on the label, she says. Also, the plant estrogens actually help lower the risk of breast cancer, and its better for climate and the environmentso it ticks off all the boxes.Now that you know about the best plant-based milks, find out how a trendy plant-based egg compares to the real thing.

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Snacking on the rise

North America is home to snack packs and snack-sized candy bars and resealable plastic bags sized for snacking. We love to snack. While it’s nothing new, between-meal nibbling is on the rise. From 2015 to 2020, Americans went from having 505 snacking occasions per person each year to 530, based on a recent report on U.S. eating patterns conducted by The NDP Group, a market research company. Certainly, the pandemic boosted snacking throughout 2020.And based on a survey conducted by Pollock Communications and Today’s Dietitian, 78 percent of registered dietitian nutritionist respondents said people are moving away from a three-meals-a-day approach to one that features more regular snacking. This isn’t necessarily a bad thing. It’s true that snacks may include chips and other junk foods. But plenty of plant-based foods make for A-plus snacks, and they may be contributing to the rise in snacking.A recent MarketWatch report states that the market for plant-based snacks is anticipated to reach $26.67 billion by 2026. That’s a 4.5 percent increase from 2020. Learn how to choose healthy plant-based snacks that deliver the most nutrition without compromising flavour.(Related: Healthy Store-Bought Snacks to Keep On-Hand When Working From Home)

What is healthy snacking?

There’s no right or wrong way to snack on plants. But some approaches are better than others. Munching on a big bag of potato chips is technically plant-based snacking, but everyone agrees it’s not a healthy choice. Enjoying one small handful of potato chips along with plant-based yogurt dip and some fresh veggies is a better approach.

Pay attention to the three P’s

When it comes to healthy snacking, consider the three P’s: plan, portion, and peace. Ideally, plan snacks in advance so you don’t mindlessly grab whatever is in sight during a snack attack. (Let’s be honest, that’s likely to be something sweet, salty, fatty, or all of the above.) Portion snacks out so you’ll know the amount you’re eating, and enjoy snacks while seated peacefully (no devices, if possible), focusing on what you’re eating. Follow all three tips and you’ll lessen your chances of snacking on nutrient-poor foodsand the unintended weight gain that comes from them.

Know why you’re snacking

When planning snacks ahead of time, consider what role they’ll serve. Snacks can keep your metabolism revved up, help with managing weight, fuel performance, and fill in nutrient gaps. For instance, if you know your typical meals lack certain nutrients, you can plan to eat snacks that include them.

Follow the snacking golden rule

And to keep your metabolism humming along, follow the snacking golden rule: don’t go more than five hours during the day without eating something. If lunch is at noon and dinner isn’t until 8 p.m., plan a snack for 4 or 5 p.m.(Related: 6 Things Parents Say that May Trigger Disordered Eating in Kids)

What’s in a healthful plant-based snack?

Snacks can include foods we typically think of as “snack food.” But don’t limit yourself to these items alone. Dinner leftovers or snack-sized versions of breakfast are also good snack options. Your between-meal nibbles might be fancy, or they could be super basic. They may be a single food or combo of foods.While there isn’t an exact calorie guideline applicable to everyone, 150 to 200 calories is a healthy range for a snack. Keep in mind that calorie needs vary from day to day based on activity level. Got high energy needs? Your body may thrive on a 250-calorie nosh. Regardless, calorie counting isn’t necessary. Aim for a snack-sized portion and let your brain and stomach guide you. (Just be careful to stop when you’re full; it can be easy to go overboard, especially if you didn’t pre-portion your snack or are eating it while doing something else.)Aim for nutrient-rich and satisfying snacks, which will carry your appetite from one meal to the next. The duo of fibre and protein is notably filling, and that can ultimately help weight-management efforts.Hungry? Fix yourself one of these well-balanced and totally delicious plant-based snack options.(Related: 9 Healthy Crunchy Snacks)

Fruit, nut, and cheese plate

It doesn’t get much easier than grabbing a crisp apple. A medium apple with skin provides about 95 calories, plus significant fibre, potassium, vitamin B6, and polyphenols. According to 2016 report published in EXCLI Journal, eating apples may be associated with a long list of benefits, including protection against cancer, cardiovascular diseases, diabetes, and obesity. (And there is that age-old “apple a day” adagefind out if it’s true.)Pick whichever apple variety you like. Scrub it well to help remove any pesticide residues. Slice the apple, then pair it with a protein-containing food for balance. Have a little cube of firm (aged) tree-nut cheese with each apple slice, or spread soft tree-nut cheese onto apple wedges.A typical one-ounce serving of soft cashew cheese provides 100 calories and four grams of protein, and a firm almond cheese provides 70 calories and six grams of plant protein. It’s an enjoyable combination, especially when you serve it attractively as a cheese plate or board. Want a high-performance upgrade? Pair with pistachios too.(Related: 13 Surprising Health Benefits of Apples)

Avocado on sprouted-grain toast with lemon and hemp seeds

Avocado aficionados often enjoy avocado toast for breakfast. It’s also an ideal snack-time choice. The fruit provides filling fibre and a wealth of nutrients, including potassium, lutein, and zeaxanthin. It has a luxurious mouthfeel, thanks to healthy fats, and will keep you full and satisfied. Snacking on avocado may aid your weight-loss efforts. A 2019 study published in Nutrients found that people who regularly ate avocados gained less weight than those who didn’t eat avocados.Cut your avocado, smash the flesh, and spread over sprouted grain toast, then top with lemon juice and shelled hemp seeds. Compared with its non-sprouted grain counterparts, sprouted-grain bread has more prevalent essential amino acids and antioxidants, and its nutrients are more available to your body. That’s according to a separate 2019 comprehensive review in Nutrients. The hemp seeds you’ll sprinkle on top are a notable source of fibre, protein, and healthy fatsa satiety trifecta.Studies, like those reviewed in a 2020 Nutrients report, support the seed’s role as a functional food due to its anti-inflammatory, antioxidant, antihypertensive, neuroprotective properties, among others. Want a high-performance upgrade? Sprinkle with shelled edamame too.Try: Manitoba Harvest Hemp Hearts Shelled Hemp Seeds ($7, houseofwellness.ca)(Related: What Happens When You Eat Avocado Every Day)

Strawberry parfait

Looking for a palate-pleasing and eye-appealing option? Try healthy, homemade parfait. In a jar, layer organic strawberries with unsweetened vanilla almond milk Greek-style yogurt. Your snack is ready instantly, though you can store it in the fridge. Strawberries offer a naturally sweet way to get vitamin C, potassium, folate, fibre, and various phytonutrients. One of the fruit’s standout phytonutrients is ellagic acid, which has antioxidant and anti-inflammatory properties and may help reduce the risk of diabetes, protect the heart and nerve cells, and offer prebiotic benefits.Organic berries are tops because of the sustainable agricultural method in which the berries are produced. When combined with unsweetened plant-based yogurt, you’ve practically got dessert with no added sugars. In one handy 5.3-ounce container of unsweetened vanilla almond milk Greek-style yogurt, you’ll find 160 calories, a whopping 11 grams of plant protein, and 4 grams of fibre. Plus, you’ll get live, active cultures, which are so good for your gut. Want a high-performance upgrade? Layer with granola.Try: Silk Barista Almond Milk ($5, houseofwellness.ca)(Related: 10 Surprising Ways Strawberries Can Benefit Your Health)

Salsa and “cream cheese” whole grain tortilla roll-up

Yep, salsa counts as produce. When tomatoes are heat-processed to make salsa, they offer some special benefits. Cooking tomatoes enhances their lycopene content, a healthy carotenoid that’s associated with protective roles for certain cancers, cardiovascular diseases, and other chronic diseases, according to a 2021 review published in Antioxidants.Mix your tomato-based salsa with plant-based “cream cheese” and roll it up in a whole grain tortilla. Lycopene is better absorbed when coupled with fatthat’s where “cream cheese” comes in. Look for a plain cream cheese alternative made with almond milk. Expect a two-tablespoon serving to provide 70 calories, six grams of total fat (with zero grams of saturated fat!), and two grams of plant protein.The zesty, creamy filling is all wrapped up in a whole grain tortilla. Choose a sprouted grain one, if you can. Either way, this provides more protein and good carbs (including fibre) for sustained energy. For a high-performance upgrade, add in mashed black beans or black bean dip.(Also Try: A Spicy Berry Fruit Salsa)

Banana shake with plant-based milk and yogurt

Got some past-their-prime bananas? They’re perfect for smoothies. The fruit is known for being rich in potassium. It also contains a wealth of bioactive compounds, including carotenoids and phenolic compounds, and offers a bevy of potential benefits, providing anti-inflammatory, anti-allergenic, and antiviral properties.Peel, slice, and freeze ripe bananas so you can whirl up this shake anytime. You’ll blend a heaping handful of those frozen banana slices with a couple of generous splashes of plant-based milk. Unsweetened vanilla almond milk is a good option. To that, add a few big spoonfuls of plant-based yogurt. You can use Greek-style yogurtjust like in the strawberry parfait recipe abovefor a punch of protein. Altogether, you’ve got a nourishing, refreshing, ultra-creamy beverage. It’s an excellent post-workout snack too. Want a high-performance upgrade? Blend in a dollop of nut or seed butter.(Also Try: A Banana Pear Smoothie)

Pistachio salad

A salad isn’t just a lunchtime entre or dinnertime side. It’s also a delightful snack. Start with any green you likeor go for a variety. Toss with lemon juice and extra-virgin olive oilor another healthy salad dressing or vinaigrette. And absolutely don’t forget the topping: a handful of pistachios. One serving of pistachios provide three grams of fibre and six grams of plant protein, including all nine essential amino acids.A 2020 randomized, controlled study of 100 overweight or obese adults published in Nutrients, found that participants whoate 1.5 ounces of pistachios per day got more fibre and ate fewer sweets than members of a control group who didn’t eat pistachios. Eating pistachios was also linked to an increase in levels of certain carotenoids (antioxidants) and a decrease in blood pressure. To get a high-performance upgrade, sprinkle your salad with crumbled, soft plant-based cheese.Try: Prana Raw Pistachios Shelled Nuts ($40, houseofwellness.ca)(Related: Are Pistachios Good for You? Their Nutrition, Calories, and Health Benefits)

Gorp

It’s unclear where the original term “gorp” came fromsome say it stands for granola, oats, raisins, and peanuts, though there is a dictionary from the early 1900s that defines gorp as eating greedily. Whatever its origins, this version makes for a simple snack: good ol’ raisins and peanuts.There’s a good reason hikers, exercise enthusiasts, and other health food fans eat trail mix for energy. Raisins offer concentrated carbs for a quick burst of energy, thanks to about 19 grams of naturally occurring sugar in a one-ounce serving. And peanuts provide staying power. Generally speaking, eating a handful of nuts a day may help replace not-so-healthful foods, thereby playing a potential role in preventing obesity and type 2 diabetes. A 2017 study in Nutrients found a link between eating peanuts and improvement of nutrient intake, post-meal blood glucose, and satiety.Nuts may be high in fat, but that doesn’t mean they’ll make you gain weight. In fact, a 2015 study in Nutrients found no link between eating peanuts and gaining body fat, even when participants ate as much as 70 grams (nearly 2.5 ounces) a day. Get a high-performance upgrade by adding another dried fruit and nut or seed to your trail mix. (And, yes, it’s perfectly fine to toss in dark chocolate chips occasionally.)(Also Try: PB and Honey Trail Mix Bites)

Dippers & hummus

Parents say that serving veggies with dip helps kids eat more of them. A 2017 study in Current Nutrition Reports found this holds true when kids have bitter-sensitive palates and they’re served vegetables like broccoli and cauliflower. This trick may work on yourself too. Try dipping mini sweet peppers into hummus for a great afternoon nibble. According to a 2019 study in Antioxidants, peppers offer protection against degenerative diseases, thanks to their carotenoids.Hummus is made with garbanzo beans (chickpeas). Beans are packed with antioxidants and fibre while offering many other health-protective benefits. When beans are in the form of hummus, these benefits still apply. In fact, a 2020 review published in Nutrients found that eating hummus may boost diet quality and may be linked to better management of appetite, blood sugar, and blood lipid levels.Blend up a batch of homemade hummus. It’s easy. Easier still: buy a container of it from your local deli. Want a high-performance upgrade? Pair with a whole-grain pita or pita chips.Next: 11 Healthy Late-Night Snacks Nutritionists Actually Recommend

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All-Green Fresh Rolls With Green Curry Dipping Sauce

Makes 10 rollsIngredientsFor the Green Curry Dipping Sauce (makes about 3/4 cup)

• cup canned coconut cream
• cup tightly packed
• fresh cilantro
• 2 tablespoons green curry paste
• 2 large garlic cloves
• 2 tablespoons lime juice (about 1 lime)
• 1 tablespoon seasoned rice vinegar
• 1 teaspoon granulated sugar
• teaspoon sea salt
• Pinch chili flakes (optional)

For the Fresh Rolls

• 10 dried rice paper sheets
• 5 large green leaf lettuce leaves (ribs removed), torn in half
• 2 avocados, sliced
• English cucumber, ribboned with a peeler
• 1 cups sugar snap peas
• 1 cups packed microgreens or sprouts
• 1 cups fresh mint leaves
• 1 cups fresh basil leaves
• 1 cups fresh cilantro leaves

(Related:These Baked Peanut Butter & Jam Oat Bars Make a Quick and Healthy Breakfast)Instructions

1. To make the green curry sauce, in a high-powered blender, add the coconut cream, cilantro, green curry paste, garlic, lime juice, vinegar, sugar, sea salt, and chili flakes. Blend until very smooth. Transfer to a small saucepan and bring to a low simmer, cooking about 2 to 4 minutes, until slightly thicker and reduced.
2. Once all your vegetables are prepped for the fresh rolls, fill a wide shallow dish thats slightly larger than the rice paper sheets with tepid water so you can soak the whole sheet. Soak one rice paper sheet at a time, for 10 to 20 seconds. You still want to feel the cross-hatch pattern on the surface of the rice sheets. Dont oversoak or it will be too soft and hard to roll.
3. Assemble the rolls one at a time. Lay the wet rice paper sheets on a work surface. Add a piece of the lettuce and divide the avocado, cucumber, snap peas, microgreens or sprouts, and fresh herbs among the sheets in whatever order you like. Roll one side of the rice paper over the filling, tucking it in as you start rolling again and also folding the sides in. Continue rolling until completely sealed. Place on a plate or cut in half if you prefer.
4. Serve with the green curry dipping sauce. Leftover dipping sauce will get thick from refrigeration. Add a teaspoon of water at a time to thin it out until its a smooth, dippable consistency.

Excerpted fromHot for Food All Dayby Lauren Toyota. Copyright 2021 by Lauren Toyota. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next, here is Lauren Toyota’s argument for buying prepacked vegan products.

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Sloppy Joe Zucchini Boats

Makes 8 boats

Ingredients

• 4 large zucchini
• 3 tablespoons olive oil, divided
• 1 cup finely chopped white or yellow onion (about 1 onion)
• 1 cup finely diced green bell pepper (about 1 pepper)
• 2 tablespoons coconut sugar or light brown sugar
• 2 tablespoons gluten-free tamari or low-sodium soy sauce
• 1 tablespoon minced garlic (about 2 large cloves)
• 2 teaspoons vegan beef-flavoured bouillon base or 2 cubes
• 2 teaspoons chili powder
• 2 teaspoons onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon sea salt
• 1 teaspoon ground black pepper
• 1 package (13.7 oz/390 g) veggie ground round(about 3 cups)
• 2 cups canned crushed fire-roasted tomatoes
• cup vegan Worcestershire
• 2 cups mixed vegan cheese shreds (1 cup each mozzarella and Cheddar)
• 3 tablespoons Italian-style bread crumbs

Instructions

1. Cut each zucchini in half lengthwise. Use a paring knife to score around the inside edge about inch from the sides, being careful not to cut through the zucchini. Use a spoon to carefully scoop out the flesh. Save the zucchini flesh for another use.
2. Take 1 tablespoon of the oil and brush both sides of the zucchini boats with a light layer. Arrange the zucchini halves side by side on a large baking sheet with the hollowed parts facing up.
3. In a large nonstick pan, heat the remaining 2 tablespoons of oil over medium heat. Add the onion and green pepper, and saut for 3 minutes. Add the coconut sugar, tamari, garlic, bouillon base, chili powder, onion powder, smoked paprika, sea salt, and black pepper, and cook for another 2 minutes. Add the ground round, crushed tomatoes, and Worcestershire, stir to combine, and cook for another 5 to 6 minutes. Cover the pan, lower the heat to medium-low, and cook for 20 minutes, until reduced, thick, and darker brown.
4. Preheat the oven to 425F.
5. Spoon the sloppy joe mixture generously into the zucchini boats, piling the mixture above the edges. Top with the vegan cheese shreds and sprinkle the bread crumbs evenly on top of each. Bake for 35 minutes, until the zucchini is tender and the cheese is melted. Broil for 3 to 5 minutes to crisp up the top, if necessary.

Excerpted fromHot for Food All Dayby Lauren Toyota. Copyright 2021 by Lauren Toyota. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next, try Lauren Toyota’s peanut butter and jam oat bars.

The post This Vegan Sloppy Joe Dish Makes a Healthy Comfort Food appeared first on Best Health.

Easy Brussels Sprouts Pasta

Makes 4 servings

Ingredients:

• 1 package (14 oz/400 g) linguine
• cup raw walnuts
• 3-4 tablespoons olive oil, divided
• 1 pound Brussels sprouts, trimmed and halved
• cup sun-dried tomatoes (not oil packed), thinly sliced
• cup finely chopped shallot (about 1 shallot)
• 2 tablespoons minced garlic (3 or 4 large cloves)
• 2 teaspoons fresh thyme
• cup dry white wine
• 2 tablespoons nutritional yeast
• 2 tablespoons lemon juice (about 1 lemon)
• 1-2 teaspoons lemon zest (about 1 lemon)
• Sea salt and ground black pepper, to taste
• cup shredded vegan Parmesan, for garnish

(Related:12 Perfect Recipes for Summer Picnics)

Instructions:

1. Bring a large pot of salted water to a boil. Cook the linguine to al dente. Reserve cup of the pasta cooking water and set aside. Drain the pasta, but do not rinse.
2. While the pasta is cooking, heat a large cast-iron pan over medium-high heat and toast the walnuts for 4 to 5 minutes, until fragrant. Remove the walnuts from the pan and remove the pan from the heat to cool. Coarsely chop the walnuts and set aside.
3. Heat the same pan over medium heat with 2 tablespoons of the olive oil. Add the Brussels sprouts cut side down and spread out into an even layer. Cook for 3 to 4 minutes without touching to allow them to get nicely browned. Toss once so the other side gets colour, and cook for another 2 to 3 minutes. Transfer the Brussels to a dish and set aside.
4. Lower the heat to medium-low and ensure the skillet isnt too hot from browning the Brussels. If the pan is very dry, you can add another drizzle of olive oil or a bit of stock or water to the pan. Saut the sun-dried tomatoes, shallot, garlic, and thyme. Stir to combine well and cook for another 3 to 4 minutes, tossing occasionally and adjusting the heat as necessary so the garlic doesnt burn.
5. Add the wine and simmer for another 3 to 4 minutes, tossing occasionally. Add the nutritional yeast, lemon juice, lemon zest, and remaining 1 tablespoon olive oil. Toss to combine and cook for another 2 to 3 minutes.
6. Add the linguine and toss everything until well combined. If the mixture looks dry, you can add the reserved pasta water and toss to combine. Toss the walnuts and Brussels back in, along with the sea salt and black pepper to taste. Serve immediately, garnished with the vegan Parmesan.

Excerpted from Hot for Food All Day by Lauren Toyota. Copyright 2021 by Lauren Toyota. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next, here are 24 plant-based recipes that’ll be on your dinner rotation.

The post This Must-Try Vegan Pasta Dish Unexpectedly Features Brussels Sprouts appeared first on Best Health.

What is plant-based eating?

The good news is that youve already started! If your diet contains anything that does not come from an animal, then youre enjoying plant-based meals right now. Fruit, vegetables, nuts, seeds, legumes, and grains are all plant-based foods. The purpose of plant-based eating is to include these foods more often. Some people may continue to consume their usual amounts of meat, fish, and other animal products; others may replace such food entirely with plant-based options. Plant-based foods contain a variety of nutrients that can meet your nutrition needs just as much as a diet with animal products.(Related: What Is Plant-Based Protein and How to Add More to Your Diet)

What are the main benefits of eating more plants?

Health:Eating more plant-based food is associated with lower risk of chronic diseases and can also help with managing abdominal fatall while still providing the nutrients your body needs.Environmental:Farming livestock uses up massive amounts of land and water resources, making plant-based foods, and in particular plant-based proteins, a more sustainable food source than meat and poultry. Animal production also causes excessive amounts of pollution. And, the current rate of population growth makes it impossible to feed the world with animal protein alone.Cost:While this obviously varies depending on what youre buying and where youre buying it, balanced plant-based diets can be created at a reasonable cost. Plant-based proteins such as dried beans and lentils are a fraction of the cost of most animal protein products. Learning to shop seasonally and effectively using plant-based foods can also cut down on your food waste.(Related: These Plant-Based Products Are Having a Negative Impact on the Environment)

What are plant-based proteins?

Plant-based proteins are a specific category of plant foods that contain protein. And there are a lot of them! Legumes such as lentils, beans and peas, nuts, tofu, and tempeh, are specifically good sources, but protein is also found in whole grains such as steel-cut oats and whole wheat. Eating a variety of these foods can meet some or all of your protein needs. Plant-based proteins are also a great way to add this nutrient without the additional saturated fat that is commonly found in all animal products. Bonus: plant-based proteins like black beans and lentils will also increase your daily fibre intake.Its true that animal products contain complete proteinsin that they have all of the essential amino acids that humans cant make, and therefore need to eat in their diets. Luckily, different types of plants contain different amino acids and eating a variety of them, even at separate meals over time , can still give you all the amino acids you need to meet your protein needs. The key is to maintain a diverse diet.(Related: 6 High-Protein Plant-Based Meals This Nutritionist Loves)

Does this mean going vegetarian or vegan?

Only if you want it to. Animal products have many benefits and can fit into a balanced diet. But if you want to take the plunge into vegetarian, pescatarian or vegan diets, you can usually do so and still get all of the nutrition you need. What exactly you restrict or allow is up to you. Many people do variations on these diets and choose to still eat eggs, dairy, or fish.The main challenge here is planning. Youll want to be proactive about picking meals that make up for key nutrients, such as protein, iron, and Vitamin B12, that are much easier to get through animal products. To make sure youre getting enough iron, try plant-based foods such as legumes and tofu. There are also many fortified products on the market, such as plant-based milk, that will sometimes add Vitamin B12 as well. Do your research, and check out some of our vegetarian and vegan meal plans as well.(Related: How Does This Trendy Plant-Based Egg Compare to the Real Thing?)

What are some examples of plant-based, protein-rich foods?

1. Grains

This group often gets neglected because of the plethora of low-carb diets out there, but whole, intact grains provide a protein-energy punch. Typical bread and pasta are made with wheat flour, and whole wheat contains fibre, vitamins, and protein. But its just the beginning of the whole grain category. Think also: rice, oats, barley, bulgur, quinoa, amaranth, teff, rye buckwheat, and many more varieties of flour. Many of these are quite high in protein and fibre, which help to keep you full, making many meals and snacks more satisfying.(Related: 19 Oat Recipes for Every Time of Day)

2. Legumes

Legumes are by far the most protein-rich, high-fibre, calorie-efficient way to get protein from plants. This category includes beans, peas, and lentils in all their forms. But in their whole formmeaning when they are not ground and/or crushedbeans provide the most protein.If you havent cooked beans before, the easiest way to start is with canned beans! They are industrially pressure-cooked and can be found in no-salt versions. You simply open the can, and because they are already cooked, you can easily add and create any meal.Once you do get the hang of it, cooking beans from scratch is easy and economical. It is important to break down the natural sugars in beans and lentils, so they dont cause digestive distress, and this is best done with a pressure cooker, slow-cooker or instant-pot. This additional pressure breaks down the natural sugars quickly and shortens cooking time.Otherwise, soak your beans overnight, throw out that water the next day and extend cooking time on the stove top. For lentils, rinse, and then cook with a 3:1 ratio of water for 15-20 minutes. Beans take a little longer as they require a good soak to cook evenly. If you can, rinse, then soak overnight in a covered bowl with about 2 times the water. Then drain that liquid, cover with water in a pot and bring to a boil and cook.Many legumes are now also processed into other popular foods. Often these are pureed or ground into flour, similar to other grains that are added to pasta and bread. You can use these flours for baking and theyre often found in gluten-free productssomething fun that you can experiment with too!Beans are more versatile than just your typical baked or chili dishes. They can be the main protein of your stew or curry, roasted as a snack, baked into brownies, pureed into dips, added to salads, tortillas, or wrapsand thats just the start.Small but mighty, lentils are a great addition to your meals. An easy way to start using them is to replace half of your ground meat in any recipe with lentils. The consistency is so similar youll barely notice the difference in your chili, shepherd’s pie, or sloppy joes. Theyre also great as the star of soups, dahls, sauces, or stews.Peas are a member of the legume family, and contain protein, iron, fibre, and zinc. Split peas are regular peas that are dried and have the outer skin removed, and act more similar to lentils when cooked. Peas are great in soups, dal, and can be used to create little fritters as well.(Related: 6 Types of Beans to Meet Your Protein Needs)

3. Nuts

Nuts are high in protein, fibre, and healthy fats. Theyre also incredibly versatile. Include them in your diet as a snack, throw them into a curry or salad or use them to form the basis of many creamy vegan dishes. Its better to opt for unsalted when youre buying themyou can always roast and flavor them yourself (it will almost always end up being less sodium content than the store-bought versions). A standard portion size of nuts is about cup.(Here’s what to know about the health benefits of hazelnuts, walnuts, macadamia, and Brazil nuts.)

4. Seeds

We often overlook these tiny ingredients, but good things come in small packages. Just 1oz of seeds can deliver 4-10g of protein, not to mention healthy omega fats and antioxidants. They are so great to include in your baking, salads, smoothies, and more. Try a chia pudding for wonderful soluble fibre to help aid digestion or roasted pumpkin seeds to give you a powerful punch of dietary zinc!(Here’s what to know about the health benefits of sesame, hemp, poppy, chia, and flaxseeds.

How much plant-based protein do I need?

Babies and toddlers have a higher protein requirement per body weight than adults because they are growing. This age group needs between 1-1.2g of protein per kg of bodyweight whereas the requirement for adults is closer to 0.8g/kg. So, if your child is about 10kg (22lbs), then they would need about 10-12g of protein each day. The numbers in the chart below show average portion sizes commonly eaten by adults.

Food Amount of Protein Portion Size

• Beans: 9-11g cup cooked, served on their own or mixed into a soup
• Lentils, canned or cooked: 13g cup cooked into a veggie patty or mixed into a sauce
• Nut butter: 7g 2 tbsp spread on to toast or mixed into oatmeal
• Tofu: 12g cup baked tofu strips
• Soy burger patty: 10g 1 patty, cut into pieces
• Soy milk: 7g 1 cup (not recommended under 2 years of age)
• Hemp hearts/seeds: 13g cup mixed into cereal
• Chia seeds: 5g 2 tbsp in overnight chia pudding
• Weight Watchers or lentil pasta: 3.5g cup cooked
• Quinoa: 3-4g cup cooked

Okay, Im in! Whats my first step?

Make your next meal a bean-based one! Adding beans and more plants to your diet has a whole host of protective effects for the heart, brain and bodynot to mention the earth and your budget. And remember, you dont have to give up animal protein to enjoy plant-protein; they can co-exist beautifully in your diet together!Next: 3 of Our Favourite Plant-Based Meals From the New Oh She Glows Cookbook

The post How to Incorporate More Beans and Plant-Based Proteins into Your Diet appeared first on Best Health.

Apple, Fig & Caramelized Cauliflower Pizza

This version of cauliflower pizza features a sophisticated mlange of crisp apples, caramelized onions, sweet figs and sharp parmesan cheese.Recipe: Apple, Fig & Caramelized Cauliflower Pizza

Buffalo Cauliflower Steak with Blue Cheese Crumble

Move aside porterhouse and sirloin, theres a new steak in town. We know what you’re thinking, but this cauliflower steak actually boasts ample flavour with buffalo seasoning and crumbled blue cheese.Recipe: Buffalo Cauliflower Steak with Blue Cheese Crumble

Roasted Carrot and Radish Salad with Crispy Chickpeas

Pack in the pulses, roast some carrots, and make chickpeas your new go-to source of proteinthis season.Recipe: Roasted Carrot and Radish Salad with Crispy Chickpeas

Beet, Cherry & Lentil Salad

Made with brown lentils, beets, pistachios and cherries, this salad is an easy way to increase your protein and fibre intake.Recipe: Beet, Cherry & Lentil Salad

Sunchoke and Chickpea Soup

This vegan soup, which boasts chickpeas, curry, and coconut milk, is the perfect warm-up meal to get you through rainy spring days.Recipe: Sunchoke and Chickpea Soup

Knife and Fork Mushroom Burger

Eating this burger with a knife and fork means you’ll take more time to enjoy it. Button mushrooms promote immune function and are a good source of B2 and B3 vitamins. Plus, unlike a pan-fried meat burger, this bun-less option is low in saturated fat and high in fibre.Recipe: Knife and Fork Mushroom Burger

Beet Green Pesto Linguine

Paired with blistered tomatoes, salty olives and a double dose of those antioxidant-rich greens, this perfect pasta is easy enough to pull off on busy evenings.Recipe: Beet Green Pesto Linguine

Tahini Beet Green Bowl

Packed with fibre-rich carbs, energizing protein and satiating fats, this bowl is as nourishing as it looks. By using both the beets (in spiralized ribbons) and their zippy green foliage, you get the biggest nutrient (and dollar) bang for your buck, and reduce food waste.Recipe: Tahini Beet Green Bowl

Better-For-You Meatless Bolognese

The dark colour and umami flavour of mushrooms are a natural replacement for slow-simmered meat in this traditional sauce.Recipe: Better-For-You Meatless Bolognese

Chickpea & Fennel Balls

While these are softer in texture than your typical meatballs, they deliver big, meaty flavour.Recipe: Chickpea & Fennel Balls

Miso, Cucumber, Avocado, & Toasted Sesame Salad

Sick of your leafy greens? Here’s the perfect no-lettuce, nutrient-rich salad.Recipe: Miso, Cucumber, Avocado, & Toasted Sesame Salad

Brown Butter & Orange Cauli-Couscous Salad

Butter transforms humdrum couscous and its doppelgnger, cauli-couscous, into a tasteful side with jewel-like beets, juicy oranges and tangy goat cheese.Recipe: Brown Butter & Orange Cauli-Couscous Salad

Tofu Noodle Soup with Spinach & Cinnamon

This vegan soup is not only simple to make, but also seriously delicious.Recipe: Tofu Noodle Soup with Spinach & Cinnamon

Vegan BLT Soup

Featuring tomatoes and smoked tempeh, this hearty soup tastes just like the classic bacon, lettuce, and tomato sandwich. Craving bread? Enjoy it with avocado toast.Recipe: Vegan BLT Soup

Loaded Sweet Potatoes

Baked sweet potatoes aren’t just a side dish anymore. Top them with breakfast favourites for a hearty dinner.Recipe: Loaded Sweet Potatoes

Vegan Broccoli Soup

Easy to make and brimming with nutrients, this vegan broccoli soup makes a rainy day staple.Recipe: Vegan Broccoli Soup

Roasted Apple Salad with Spicy Maple-Cider Vinaigrette

This tasty sweet and spicy salad is made with goat cheese, pecans and apple. To boost the flavour, roast the apples and toss them with a sweet dressing.Recipe: Roasted Apple Salad with Spicy Maple-Cider Vinaigrette

Nutty Wild Rice Salad

The wild rice has a nutty flavour thats perfect with tangy sauerkraut.Recipe: Nutty Wild Rice Salad

Shaved Brussels Sprout Salad

Swap your traditional leafy salad for this crunchy shaved Brussels sprout version. Tip: The longer you let it chill in the fridge, the more tender the sprouts will be.Recipe: Shaved Brussels Sprout Salad

Festive Three-Grain Salad

Wholesome ingredients make this colourful side dish one of our go-to recipes year-round.Recipe: Festive Three-Grain Salad

Citrus Avocado Spinach Salad

Tossing this salad together with creamy avocado and tangy citrus is so simple. It makes a refreshing spring dish.Recipe: Citrus Avocado Spinach Salad

Hummus & Veggie Wrap-Up

Mixe vegetables and hummus make this wrap a quick and nutritious pick for everyday lunches.Recipe: Hummus & Veggie Wrap-Up

Spinach Rice

Loaded with spinach and sprinkled with parsley, this rice dish makes a healthy, flavourful pick.Recipe: Spinach Rice

Vegan Eggplant Parmesan

For a lighter, baked version of the classic, comforting dish, here you gospaghetti with eggplant and vegan cheese.Recipe: Vegan Eggplant ParmesanNext, check out our healthy and irresistible chocolate recipes for dessert.

The post 24 Plant-Based Dinner Recipes That Are Actually Satisfying appeared first on Best Health.

However, the switch to plant-based foods doesn’t necessarily exclude animal products. While vegan and vegetarians strictly or mostly eliminate animal foods, plant-based eaters still include them. Indeed, two-thirds of those surveyed reported buying fresh meat, and three-quarters said they bought dairy foods in the same time period.

(Related: How to Eat a Whole Food, Plant-Based Diet)

Health benefits of plant-based eating

Concern for personal health is a top reason people say they’re trying more plant-based meals. Indeed, there are benefits to swapping some animal foods for plant-based ones.

A 2020 study of almost 11,000 adults published in the British Journal of Nutrition concluded that participants following any dietary pattern that reduces meat consumption had lower body mass indexes (BMIs) and total cholesterol and blood pressure levels compared with people who ate meat on a weekly basis. These markers suggest that a lower-meat diet may reduce the risk of heart disease.

Some study participants who reduced their meat consumption did so through a vegetarian diet, but not all gave up meat altogether. Some followed aflexitarian diet, which is a type of vegetarian diet that’s high on plant-based foods but allows for some meat. Others followed a pescatarian dietthink of it as a vegetarian diet with fish.

Shifting toward more plant foods can have other benefits as well. In a 12-week randomized clinical trial published in 2020 in the journal Nutrients, replacing some animal foods with plant foods resulted in higher fibre intakes, healthier fat consumption (with less saturated fats eaten), and improvements in cholesterol levels.

Eating more plant foods, including fruits, veggies, whole grains, nuts, seeds, and pulses, can improve your diet’s nutritiousness by providing more fibre, vitamins, minerals, antioxidants, and protective plant compounds.

(Related: Top 10 Plant-Based Food Trends for 2021)

Types of plant-based proteins

People shop for plant-based alternatives to meat and dairy for more than just health reasons. Many also want to try new foods and flavours, and are curious about the trend, according to Murphy Research’s State of Our Health syndicated tracker.

There are numerous plant-based proteins to try. Whole food forms of plant-based proteins include beans, legumes, peas, tofu, and edamame. Nuts and seeds, and to a lesser extent whole grains, provide plant-based protein as well. Of course, there are also meat substitutes in the frozen and fresh aisles of your supermarket.

One main difference between most forms of plant protein and animal protein is that plant-based sources may not provide all of the essential amino acidsthe building blocks of protein. Your body can’t make essential amino acids, so you need to get them from your diet.

Scientists used to think that the only way to get the full spectrum of amino acids was to combine plant-based protein sources, such as peanut butter with bread or beans with rice. But we now know that this isn’t necessary. It’s more important to get a variety of protein sources throughout the day. This ensures you get all of the amino acids you need.

(Related: Your Guide To Every Nut Butter Out There)

High-protein plant-based breakfast ideas

Barney Butter Powdered Almond Butter

On its own, oatmeal has just 5 grams of protein per half-cup serving, which is hardly enough to qualify it as a high-protein plant-based meal. My secret protein-boosting ingredient is Barney Butter Powdered Almond Butter. This protein powder is practically tasteless and dissolves easily in oats.

Combine two tablespoons of powdered almond butter with a half cup of old-fashioned oats, one teaspoon of cinnamon, one cup of unsweetened almond milk, one teaspoon of chia seeds, one tablespoon of sunflower seeds, and a chopped apple, and you’ll get a muesli-style breakfast that packs 18 grams of plant-based protein and 12 grams of fibre.

You can also use powdered almond protein in smoothies, soups, and baked goods.

Beyond Meat Breakfast Sausage with Avocado Toast

Beyond Meat’s Beyond Breakfast Sausage patties are the perfect swap for ordinary pork sausages, and the switch goes over well with meat eaters since the patties are seasoned just like classic breakfast sausages. Two cooked patties have 11 grams of protein. Serve them alongside a slice of whole-grain toast (gluten-free, if needed) topped with mashed with avocado and tomato slices. Together, this balanced breakfast packs about 18 grams of plant protein.

(Related: 3 Ways to Swap Your Breakfast With a Healthy, Plant-Based Alternative)

High-protein plant-based lunch ideas

Chickpea salad

Instead of chicken, egg, or tuna salad, try using chickpeas. There’s nothing easier than opening and rinsing a can of chickpeas, and they’re a great alternative to animal proteins in your traditional salad recipe. Since classic tuna salad and others use mayonnaise, which contains eggs, you could make this completely plant-based by using mashed avocado instead.

Just combine the avocado mash with chickpeas and mustard (or whatever seasonings you prefer), and scoop the salad mixture over leafy greens. Or stuff it into a whole wheat pita along with some veggies. This meal supplies 18 grams of both protein and fibre, so it’s sure to keep you full and focused for hours.

Smoky lentil salad

Buying ready-to-eat steamed lentils is a convenient way to go. When I want a super-quick, high-protein plant-based meal, I toss them with some smoked paprika and tahini, a spread made from sesame seeds that adds a creamy texture. Then, I scoop the mixture over salad greens and call it a day. Together, a cup of lentils mixed with a tablespoon of tahini has 22 grams of plant protein, 18 grams of fibre, and a spectrum of other nutrients, such as calcium and magnesium.

(Related: What You Need to Know About Seitan, The Latest Plant-Based Protein Craze)

High-protein plant-based dinner ideas

Veggie burger

One of the easiest ways to dip your toe into plant-based eating is to swap your meat burger for a veggie burger. I eat mine with fixings like grilled onions, ketchup, and mustard over a big salad, but feel free to eat yours with a whole grain bun or English muffin and veggies on the side.

Crispy air fryer tofu

I’m convinced that most meat-eaters would like tofu if they seasoned it well and crisped it in the air fryer. Another key to crisping it is pressing the tofu first. Start with extra-firm tofu and drain any liquids it’s packaged in.

Next, slice the block in half lengthwise and stack paper towels on top and beneath it. Put a heavy skillet on top and let it sit for at least 15 minutes, changing the paper towels once midway through. After it’s pressed, cut the tofu into cubes and toss with a mixture of two tablespoons coconut aminos, one tablespoon each sesame oil and olive oil, and one-half teaspoon garlic powder.

Cook for 10 to 15 minutes in an air fryer set at 375 degrees, stirring once midway through. If you don’t have an air fryer, you could also make this in the oven.

Serve the tofu as I do: over brown rice and roasted veggies. With four ounces of tofu and a half cup of cooked brown rice, the combo provides 18 grams of plant protein and six grams of fibre.

The last word

Swapping some of your meat-based meals for plant-based ones can add much-needed nutrients to your diet and may offer health benefits. When it comes to mealtime, preparation is key.

Next: 3 of Our Favourite Plant-Based Meals From the New Oh She Glows Cookbook

The post 6 High-Protein Plant-Based Meals This Nutritionist Loves appeared first on Best Health.

Soybeans nutrition facts

Here’s a peek at some of the nutrition packed into 1 cup (172 g) of boiled soybeans, plus how much of the recommended daily value (DV) each cup contains:

• Calories: 296
• Protein: 31.3 g
• Total fat: 15.4 g (23 percent DV)
• Cholesterol: 0 mg
• Carbs: 14.4 g (5 percent DV)
• Fibre: 10.3 g (40 percent DV)
• Calcium: 175 mg (18 percent DV)
• Iron: 8.84 mg (49 percent DV)
• Potassium: 886 mg (25 percent DV)

Types of soy foods

Edamame

These are whole, young soybeans, sold both in pods or as shelled beans.A popular snack, bright green edamame beans are high in protein and fibre. One cup has 18.5 grams of protein.

Miso

Miso is a rich, salty soy paste often used as a base for soup and in sauces and marinades. It’s made from soybeans that are mixed with salt, a type of mold, and rice or other grain, all of which is then fermented.

Soy milk

When you order coffee, you have more milk choices than ever before, and soy milk is a popular onewith good reason: One cup has 6.34 grams of protein, 300 mg of calcium and is rich in B vitamins. It’s made from cooked soybeans and water.

Soy nuts

These are made from mature soybeans are are often baked or roasted. A small single serving of roasted soy nuts is high in protein and isoflavones (plant-based estrogens).

Soy sauce

While this condiment may have originated in Asia, it’s used throughout the United States in meals like stir-fries and sushi. It’s traditionally made by fermenting soybeans, wheat, salt, and mold to produce a liquid with a salty and umami flavour.(Related:Is Coconut Aminos Healthier Than Soy Sauce?)

Tempeh

Tempeh is made from cooked and fermented soybeans that are then formed into a dense cake. Most tempeh includes grains such as rice or millet. A serving size is about 3.5 ounces and has more than 20 grams of protein.

Textured soy protein

Textured soy protein is the umbrella term for products made from textured soy flour.”You can create a texture that resembles meat,” explains Sharon Palmer, a registered dietitian nutritionist in Ojai, California, and author of California Vegan. “It’s not as ‘whole’ as tofu, which is basically made from grinding soybeans, filtering them with water into a soy milk, and then coagulating it. However, they are rich in protein, and this can be a great, functional, easy-to-use meat alternative.”

Tofu

Tofu, or soybean curd, is rich in high-quality protein and B vitamins, and low in sodium. It’s made by pressing curdled soybeans into solid blocks.

Protein in soy foods

Some soy foods have more protein than others. Soy foods high in protein include textured soy protein, soy flour, whole soybeans, tempeh, tofu, and soy milk. Soy sauce and miso, by contrast, contain minimal soy protein and are high in salt.Protein helps your body repair its cells and make new ones.(Related:What You Need to Know About Seitan, The Latest Plant-Based Protein Craze)

Potential health benefits of soy

Boosts heart health

Experts agree that, for most people, the benefits of consuming soy far outweighs any risks. For starters, it’s good for your heart.”Soy, when consumed as part of a healthy diet, can lower blood pressure because it’s not high in sodium at all,” Kaufman says. (Certain soy products, like miso and soy sauce, are very high in salt, however.) High blood pressure raises your chance of developing heart disease.Soy is also one of the foods that help lower triglycerides, dangerous blood fats that raise your heart disease risk.

A review study in The Journal of Nutrition found that soy protein may help decrease low-density lipoprotein (LDL) “bad” cholesterol levels. That’s a good thing because high cholesterol is another risk factor for heart disease.

Consuming certain soy foods really does slash the risk for heart disease: Participants who ate at least one serving of tofu a week had an 18 percent lower risk of heart disease compared with those who rarely ate tofu, and this benefit was greatest among young women before menopause and postmenopausal women who were not taking hormones, according to research in Circulation.Soy is also lower in calories than many other proteins, which means it can help keep weight down. That’s a key benefit since obesity is linked to a host of diseases and conditions, including heart disease and type 2 diabetes.(Related:How to Choose a Healthy Bread)

Lowers breast cancer risk

Despite soy’s stellar lineup of nutrients, it can get a bad rap, Kaufman says. Soy is rich in isoflavones, plant-based phytoestrogens that function like a weaker form of the female sex hormone estrogen. This has led to concerns that soy may confer similar health risks to estrogen.Although estrogen is known to feed certain breast cancers, consumption of soy foods is actually associated with a lower risk of breast cancer, says Marisa Weiss, MD, chief medical officer and founder of Breastcancer.org and Breasthealth.org.”This lower risk is mostly seen in studies in which people are using soy as their main source of protein, rather than red or processed meats,” she says. Processed and red meats, on the other hand, are associated with an increased risk of breast cancer.It’s worth noting that most of these studies looked at soy food intake. That means soy protein powder, which wasn’t examined, may not have the same benefit.”Soy foodslike edamame, soy milk, or tofu and textured soy proteinare healthy,” says Dr. Weiss, who serves as the director of breast radiation oncology and breast health outreach at Lankenau Medical Center in Wynnewood, Pennsylvania. “However, we don’t yet know if extracted concentrated soy powders are safe, as they can be high doses of just the protein without the other healthy ingredients within soy.”Soy may also reduce the risk of other cancers, including colon and prostate cancers. High-fibre diets are known to lower the risk for colon cancer, and soy foods are rich in fibre. A review of 30 studies in Nutrients found thatisoflavones in soy, namely genistein and daidzein, may block the development and growth of prostate cancer.

Helps with kidney function

Kidneys are filters that don’t let proteins pass through, but if you have kidney disease, protein may seep through, says Mache Seibel, MD, an obstetrician/gynecologist affiliated with Beth Israel Deaconess Medical Center in Boston and author of The Estrogen Fix.

“The protein in soy is cleared by your kidneys with minimal effort,” he says. “If you want to be kind to your kidneys, soy is a great food to include in your diet.”

Reduces hot flashes during menopause

Soy can help cool hot flashes.”If you have had breast cancer and can’t take estrogen replacement therapy to reduce hot flashes, soy is an option,” Dr. Seibel says. “Estrogen may be a superior treatment for hot flashes, but as far as supplements or foods go, soy can turn down the heat and may be the difference between a disrupted or satisfactory night’s sleep.”Why is that important? Many women in menopause have drenching night sweats that interrupt their ability to get a good night’s sleep.(Related:5 Changes to Your Diet to Help Ease Perimenopause and Menopause Symptoms)

Facts and myths about soy foods

Myth: You can’t eat soy if you are on thyroid medication

It’s a myth that you can’t eat soy if you are on medication to keep your thyroid functioning optimally.”This is not true,” says Dr. Seibel. “If you are taking thyroid medication at the same time as you eat soy, it will interfere. But if you don’t do it at the same time, it’s fine.”The solution: Eat soy at a different time of the day than when you take your thyroid medication.

Myth: It causes breast enlargement in men

In the past, people feared that higher levels of plant-based estrogen from eating soy could affect hormonal balance and lead to male breast enlargement. This is not the case.”People are afraid that because soy contains plant-based estrogen, it will increase risk of breast cancer or different problems related to breasts, but there is no data to support this,” Dr. Seibel says.Concerns that children who eat soy will reach puberty earlier have also been put to rest. For instance, a study in Nutrition Reviews found that that soy does not negatively affect hormonal levels in children or cause earlier puberty.

Fact: Soy can cause allergies

There is no controversy here. If you are allergic to soy, you should avoid it, Kaufman says.Soy is one of the top eight allergens in Canada, along with milk, eggs, peanuts, tree nuts, fish, shellfish, and wheat.(Related: What Are the Health Benefits of Mushrooms?)

How to get more soy in your diet

When it comes to adding soy to your dietand accruing health benefitsyou have a lot of options.”Soy protein adapts to any flavour,” says Dr. Seibel. “You could take tofu or soy protein and mix it with ground beef when making burgers, and you’d cut down the amount of saturated fat and get the same taste.”He also recommends people use soy milk to make pancakes, oatmeal, or cream of wheat. You may want to try tofu in stir-fries or smoothies, tempeh in soups or chili, and edamame sprinkled over salads.Moderation is important. Aim for 25 to 50 milligrams of soy protein per day, Dr. Seibel says.Not all soy-based foods are created equal, and this affects nutritional value.”I recommend minimally processed soy foodssuch as edamame, tofu, tempeh, and soy milkcompared to more-processed soy foods, such as soy protein powders,” Palmer says.The beneficial elements of soy (the fibre, protein, healthy carbs, vitamins, minerals, and phytochemicals) are more pronounced in heavily processed soy products than in whole-plant foods. “It’s harder to overdo on one food when you eat them in whole form versus isolates or supplements,” she says.

The last word

Unless you are allergic to soy, this protein-rich food confers more health benefits than risks.Along with following a healthy diet and being physically active, replacing high-fat animal proteins with soy is an easy way to reduce your risk of health conditions like heart disease.There are many ways to enjoy soy, but it’s best to stick to whole foods over supplements.Now that you know if soy is bad for you, here is what you need to know about the health benefits of romanesco.

The post Is Eating Soy Good or Bad for You? appeared first on Best Health.

What is a whole food, plant-based diet?

The definition depends on who you ask, explains Linda Arpino, RDN, a registered dietitian nutritionist with offices in New York City and Connecticut.On the most basic level, the diet is all about filling your plate with minimally processed fruits, vegetables, beans, and whole grains. However, there are several different spins on the concept.At one end of the spectrum, many vegans believe the diet should consist entirely of whole plant foods and exclude all animal products (even honey). On the other end, many omnivores see it as a way to eat more unprocessed plants that mayor may notinclude some whole animal proteins. Then, somewhere in the middle, are vegetarians who say it’s all about choosing whole plant foods over processed ones, but that eggs, dairy, and fish are okay.(Don’t want to go full-on vegetarian or vegan? Try the flexitarian diet instead.)

What makes a whole food, plant-based diet so healthy?

“Whole plant foods contain a plethora of nutrients, including fibre, protein, vitamins, minerals, fats, phytonutrients, and antioxidants,” says Taylor Wolfram, RDN, a nutrition counselor and self-care coach. “When we eat these foods, we’re getting as many nutrients as possible.”But whole-food, plant-forward eating isn’t just about gobbling up more beans, produce, and grains. It’s also about avoiding highly processed convenience foods, even if they’re made of plants. That means no soy-based protein bars, seitan, or quick-cooking oats. And that’s just for starters.The reason? Processing often strips plants of many of their nutrients, explains Melissa Prest, RDN, a Chicago-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. At the same time, it often adds large amounts of ingredients that nature never intended, like fat, salt, and sugar, she says.

(Here’s what happens when you stop eating processed foods.)

Health benefits of eating whole plant foods

There are several potential health benefits associated with having a diet rich in whole plant foods.Easier weight controlFruits, vegetables, beans, and whole grains aren’t just naturally low in calories. They’re also loaded with slowly digested fibre that helps you feel full. Prest explains it this way: After eating a serving of potato chips, you can still feel hungry and unsatisfied. But if you were to eat, say, some broccoli instead, its fibre would fill you up. And because broccoli takes longer to chew, it helps you slow down and eat more mindfully.Cancer protectionThere’s a reason the American Institute for Cancer Research gives plant-based eating the thumbs up. “This diet includes lots of fruits and vegetables, which are high in antioxidants and phytochemicals that protect cells from free radicals, which may play a role in cancer development by damaging cells and their DNA,” says Prest. In addition, plants are rich in anti-inflammatory nutrients that may also guard against cancer, she says.Better heart healthPlant-focused eating may prevent heart disease, but only if it’s made up of healthy, minimally processed foods, according to a 2017 study in the Journal of the American College of Cardiology. When researchers reviewed the diets of more than 208,000 people, they found that those who ate mostly fruits, vegetables, whole grains, nuts, legumes, and vegetable oils were 25 percent less likely to develop coronary heart disease than omnivores. On the flip side, people who favoured highly processed plant foods (think French fries, chips, desserts, juice, and sugary drinks) were nearly a third more likely to have ticker troubles than the average person.Reduced diabetes riskThe more plant foods you eat, the lower your odds of type 2 diabetes, according to the results of a 2019 JAMA Internal Medicine meta-analysis of nine studies. However, like heart disease, whole plant foods provide greater protection than processed ones, reducing type 2 diabetes risk by 30 percent.(Check out the foods bursting with plant protein.)

Are there any risks to a whole food, plant-based diet?

“If you’re consuming a plant-based diet that doesn’t contain any meat, poultry, or seafood, then there are certain nutrients you may not be getting enough of,” says Amy Gorin, RDN, a plant-based dietitian and recipe developer based in New York City. “These include vitamin B12, vitamin D, and the omega-3 fats DHA and EPA.”

How much work is a whole food, plant-based diet?

True, a plant-based diet is healthier when it’s not loaded with processed foods. But not all processed foods are unhealthy.From frozen fruits and veggies to tofu, tempeh, and canned beans, there are lots of nutritious processed plant foods that make healthy eating easier, says Wolfram, so don’t assume they’re all bad.Gorin agrees. “I don’t know anyone who wants to make their own whole-wheat flour!” she says. If you choose to give up these convenience foods be prepared to spend more time in the kitchen.

What you’ll eat in a whole food, plant-based diet

Think of these foods as the core of the diet:

• Whole grains: Brown rice, quinoa, barley, whole wheat, millet, teff, and steel-cut and rolled oats
• Beans and legumes: Chickpeas, lentils, peas, and beans like black, kidney, pinto, and cannellini
• Fruits and vegetables: Any kind (including fresh and frozen)
• Seeds: Pumpkin, sunflower, sesame (extra points for omega-3-rich chia and flax)
• Herbs and spices: Any kind goes as long as it’s free of added salt or preservatives
• Nuts and nut butters: Peanuts, walnuts, pistachios, cashews, pecans, macadamias, and their butters
• Single-ingredient condiments: Lemon and lime juice, vinegar

Some people add these:

• Minimally processed soy foods: Tempeh, tofu, and miso
• Unsweetened plant milk: Oat, soy, and almond
• Ready-made condiments: Ketchup, mustard, soy sauce, maple syrup, date syrup, and molasses

What you’ll avoid (or minimize) on a whole food, plant-based diet

• Red and processed meat
• Poultry
• Fish and seafood
• Yogurt, milk, and cheese
• Butter, sour cream, heavy cream, and half-and-half
• Eggs
• Plant-based processed meat replacements: Vegan burgers, vegan chicken and bacon, plant-based fish, and vegan sausage
• Refined grains: white flour, white pasta, white rice, and instant and quick-cooking oats
• Anything made with soy or pea protein isolate
• Fruit juice, soda, and sports drinks

How to start a whole food, plant-based diet

“Don’t try to make all the changes at once,” says Gorin. “If you’re used to eating several meat meals each day, scale back to once a day and swap in vegetarian protein sources such as eggs, tofu, and chickpeas.” Then, over time, look for more minimally processed foods and dial back on meat and poultry even more.

5-Day whole food, plant-based sample menu

Day 1

• Breakfast:Plain Greek yogurt + fresh berries + chopped walnuts
• Lunch:Mediterranean bulgur bowl,2 clementines
• Snack:Apple + peanut butter
• Dinner:Chili-lime mushroom tacos,Chocolate banana nice cream

Day 2

• Breakfast: Steel-cut oatmeal + raisins + almond butter + unsweetened almond milk
• Lunch: Baby kale salad with white beans, grape tomatoes, mozzarella cheese, sunflower seeds, olive oil, and vinegar; 2 kiwifruit
• Snack:Air-popped popcorn + Parmesan cheese
• Dinner:Chard and white bean pasta,Lemon garlic roasted asparagus

Day 3

• Breakfast:Honey poppy seed fruit salad + plain Greek yogurt
• Lunch:Sweet potato and egg skillet
• Snack:Hummus + red pepper slices
• Dinner:Black bean tomato chili over brown rice

Day 4

• Breakfast:Apple cinnamon overnight oats
• Lunch:Quinoa tabboule,Grapes
• Snack:Healthy coffee shake
• Dinner:Portobello and chickpea sheet-pan supper

Day 5

• Breakfast:Scrambled egg + whole-wheat tortilla + avocado slices
• Lunch:Colorful quinoa salad,Strawberries
• Snack:Pear + Cheddar cheese
• Dinner:Chickpea and potato curry + a dollop of plain Greek yogurt

The final word

“I like to think of a whole food, plant-based diet as the way nature intended for us to nourish ourselves,” says Prest. However, as healthy as it can be, it’s not perfect. So be prepared to invest a little extra thought, planning, and effort. And don’t feel you have to go it alone.”If you want to start a whole-food, plant-based plan or are finding it difficult to incorporate minimally processed plant foods into your repertoire, a few sessions with a registered dietitian can really help,” she says.Now that you know about plant-based diets, check out our favourite plant-based meals from the Oh She Glows cookbook.

The post How to Eat a Whole Food, Plant-Based Diet appeared first on Best Health.

Where does tofu come from?

Tofu (aka bean curd) may be a decades-old option in the United States, but it’s been a protein staple in Asia for centuries. Tofu got its start in China in roughly 220 B.C. Since then, its popularity has skyrocketed, making it a go-to protein in Japanese, Korean, and Southeast Asian cuisines.If you haven’t tried tofu yet, here are eight reasons to give it a go.

Benefit: Tofu has a super-short ingredient list

What, exactly, is tofu anyway? It’s basically solidified soy milk. Tofu is made by boiling soybeans in water to create a milky liquid. Next, coagulants like calcium sulfate are added to form curds. Finally, those curds are drained, pressed into molds, and cut into squares to become the jiggly, white blocks we know as tofu.

Benefit: Tofu is loaded with nutrition

A 1.2 cup serving of tofu contains:

• Calories: 94 (5 percent daily value, or DV)
• Total fat: 5.9 g (9 percent DV)
• Saturated fat: 0.9 g (4 percent DV)
• Cholesterol: 0 mg (0 percent DV)
• Carbohydrate: 2.3 g (1 percent DV)
• Dietary fibre: 0.4 (1 percent DV)
• Protein: 10 g (20 percent DV)
• Sodium: 8.7 mg (0 percent DV)

(Related: 13 Things That Happen to Your Body When You Eat a Vegan Diet)Tofu is also a great way to rack up these healthful nutrients:Complete plant protein“Soy foods like tofu are unique in that they have the highest protein quality among plant proteins,” says Sharon Palmer, RDN, a registered dietitian nutritionist specializing in plant-based nutrition and sustainable living. “Just like meat, fish, poultry, eggs, and dairy, tofu contains good amounts of all the amino acids your body needs to manufacture its own protein supply.”Isoflavones“Isoflavones are another word for the antioxidants in soy,” says Ginger Hultin, RDN, a Seattle-based registered dietitian nutritionist. “These compounds may decrease inflammation and are likely responsible for many of soy’s health benefits.”Calcium“Depending on the type of coagulant used to set the tofu, it may contain as much as 30 percent of the RDA for calcium,” says Alex Caspero, RD, a registered dietitian and plant-based chef in St. Louis, Missouri.(Related: 3 Simple Tips for Eating More Plant-Based Foods)

Benefit: Tofu is heart healthy

“There’s a reason the American Heart Association recommends consuming soy foods like tofu,” says Caspero. “Soy can reduce both total and ‘bad’ LDL cholesterol.” A 2020 Circulation study of 289,900 people found that women who consumed one or more servings of tofu per week were 18 percent less likely to develop coronary heart disease than those who ate tofu less than once a month.

Benefit: Tofu may protect against breast cancer

“There’s this common misconception that tofu is high in estrogen, a hormone that may fuel the growth of certain kinds of breast cancer,” says Nielsen. However, that’s not the case. “Soy foods contain naturally occurring phytoestrogens such as isoflavones, which have more of a balancing effect on the body’s hormone levels,” she explains.According to the American Cancer Society, soy foods like tofu may actually help guard against breast cancer, but there’s not enough evidence to say for sure. A meta-analysis published in PLoS One in 2020 provides some encouraging data. After reviewing the results of 14 studies, researchers found that women who consumed the most tofu were 22 percent less likely to develop breast cancer than those who ate the least tofu.

Benefit: Tofu might help you live longer

Thank plant protein. Replacing just 3 percent of the calories from animal protein in a person’s diet with plant protein could reduce their risk of dying early and of dying from cardiovascular disease by about 10 percent, according to a study published in JAMA Internal Medicine in 2020.

Benefit: Tofu is safe for many people

“Research confirms that tofu is safe to eat at all stages of life,” says Nielsen. “But it’s not a miracle food.” For example, research on tofu’s ability to alleviate menopausal symptoms, like hot flashes, is still inconclusive, she says.Contrary to the rumors, tofu won’t slow your thyroid, says Caspero. However, if you already have hypothyroidism it may interfere with the absorption of thyroid medication. So be sure not to eat it within a few hours of taking thyroid meds, she advises.Is there anyone who shouldn’t eat tofu? “Soy is a common allergen, so if you’re allergic to it, you’ll need to steer clear and be stringent about reading labels to avoid it completely,” says Hultin.(Related: These are the Best Plant-Based Sources of Vegan Protein)

Benefit: Tofu is incredibly versatile

Unlike most proteins, tofu works in all kinds of dishes, from sweet to savory. No wonder chefs love its flexibility. “Tofu is like a blank canvas,” says Palmer. It’s very mild and bland, so it pretty much soaks up the flavour of any sauce, marinade, or spice you pair it with, she explains.Plus, there are lots of different varieties of tofu. Whether you’re whipping up a smoothie or a sandwich, there’s a type for you. You’ll generally cook with one of these:Extra firm-tofuTry it when you crave meaty texture without the meat. “I typically use pressed or extra-firm tofu in my recipes for its dense texture,” says Nielsen. “It slices, fries, and roasts well, plus it produces a good crumble for tofu scrambles.”Firm tofuThis is the most common and versatile type of tofu. It’s a little less dense than extra-firm, making it a great pick for pan-frying, stir-frying, or including in sandwiches.Silken (or soft) tofuThis creamier version is magic for desserts, like chocolate peanut butter pie. It’s also perfect for smoothies, dips, and sauces.

Benefit: Tofu is easy to prepare

“If you can cook chicken, you already know how to cook tofu,” says Nielsen. “It needs to be well-seasoned and spiced, but even a simple pan-fry will create a texture that most people will love.”

Another trick for great-tasting tofu is pressing it. “Tofu is packed in water, so you want to make sure to get as much of that water out as possible for the best texture,” says Caspero. “Simply wrap it in a few kitchen towels then press a heavy object on top, like a cast-iron skillet or some cans.” (Or, if you’re feeling fancy, you can invest in a tofu press.)

Next: 24 Plant-Based Dinner Recipes to Make in Quarantine and Beyond

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Why are people eating plant-based fast food?

Here’s a fact: Most people65 percentchoose toeat plant-basedbecause of the perceived health benefits, according to a survey by innovation consultancy firm Mattson.But meat-free fast food orders don’t always come with a side of health.”Overall, I believe the rise in plant-based food consumption is beneficial for our bodies and for the planet,” says Elizabeth Gunner, RDN, a registered dietitian nutritionist in New York City. “However, I urge consumers who have chronic health conditions and strong desires to lead healthier lives to think critically and gain awareness around the health halo that some fast food chains may cast over their plant-based menu items.”And, of course, it’s likely that some people ordering meat-free options are using these picks as a rationale to order an extra-large side of fries or a milkshakeor both.(Related: These Plant-Based Products Are Having a Negative Impact on the Environment)

What can go wrong with ordering

Are plant-based or vegetarian fast food options healthy? It depends on your choices.”You need to read the nutrition facts on these eatery websites to get the real deal,” says Salge Blake. “Some of these meatless meals can be very high in heart-unhealthy saturated fat because they’re made with coconut oil. The sodium can also be hefty.””Unfortunately, most fast food options are still fast food nutritionally,” says Hauser. Ultimately, they’re absolutely okay to include in your diet as “sometimes” optionsand part of an overall healthy, balanced diet. But they’re not everyday options.Also, if you’re vegan and ordering meat-free options, you may need to make modifications. For instance, ask to skip the cheese, eggs, sour cream, or mayo that’s paired with your vegan patty.(Related: Surprise! These Fast Food Breakfast Options are Shockingly Unhealthy)

What’s good about plant-based fast food

Plant-based fast food gone right, like Taco Bell’s Veggie Power Menu Bowl, will be loaded up with lots of veggies and plant protein. This pick contains 430 calories, 12 grams protein, 5 grams saturated fat (a quarter of the daily value), and 810 milligrams sodium (35 percent of the daily value). These more virtuous plant-based picks will help folks continue eating plant-based diets while enjoying the convenience and enjoyment of fast food.And, of course, there’s the environment to remember. “While some plant-based food options are not necessarily healthier for our bodies, all are healthier for the planet,” says Gunner. “By selecting plant-based fast food options, consumers are choosing to lower greenhouse gas emissions and supporting a more sustainable environment.”

How to make healthy choices

The No. 1 thing you can do to place a healthy fast food order? Don’t place your order on the fly.”Luckily, fast food restaurants with more than 20 eateries in the chain must provide the nutrition information of their menu on their website,” says Salge Blake. “My advice is to peruse their website before you place your order. The name of item on the menu may be misleading when it comes to being healthy.”Oftentimes, plant-based entrees that don’t come with fake meat will be your healthier options. Yup, you’re much more likely to get a balanced meal from a plant-based salad or even a bean-loaded burrito bowl than a burger or sandwich packed with faux meat.”I’m a fan of Chipotle, as it is very easy to get a balanced meal if you know how to order,” says Hauser. “I recommend a salad with beans, brown rice, fajita veggies, your salsa of choice, and guacamole. This is a really balanced meal: You get protein from the beans, high-fiber carbohydrates from the brown rice, healthy fat from guacamole, and veggies from the fajita mix and salsa.”Another quick option? A vegetable submarine sandwich from a sub shop. “Load up on as many veggies as you can, top it off with hummus or avocado spread, and be on your way,” says Hauser.

The last word

Plant-based or vegetarian fast food can be healthy if you know what you’re ordering in advance. Be mindful that plant-based doesn’t always translate to healthier if you’re pairing it with a large side of fries and a sugary drink.And remember to add a side of fruit or veggies whenever possible. This could be apple slices at McDonald’s or a side salad at Burger King. Also, drink ample water throughout the day if your order is high in sodium.Next: 24 Plant-Based Dinner Recipes to Make in Quarantine and Beyond

The post Is Vegetarian Fast Food Actually Healthy? Here’s What to Know appeared first on Best Health.

Cauliflower everywhere

Already a fan of cauliflower pizza crust and cauliflower rice? Then say hello to the veggie’s newest offspring: cauliflower crackers, cauliflower Alfredo sauce,and cauliflower breadcrumbs.”I can always get excited about veggie-forward convenience foods, whether that’s packaged cauliflower rice or another shortcut veggie-based item,” says Samantha Cassetty, RD, a registered dietitian in New York City and co-author of Sugar Shock. About 90 percent of people don’t meet daily vegetable requirements, she says. “So anything that makes it easier, tastierand frankly, more funto eat veggies is a win in my book.”

New plant-based meats

Beyond Meat recently went through a revamp, announcing a new burger available in early 2021 that features 55 percent less saturated fat than 80/20 beef. And of course, Impossible “meats” remain a staple for the plant-based food lover and home cook.But in 2021, there will be even more plant-based protein options to add to your shopping list.”Because of the popularity of programs like keto, paleo, and Whole30, processed meats like jerky, bacon, and packaged deli meat have a health halo, but this is misplaced,” says Cassetty. The World Health Organization “classifies processed meats as a carcinogen, which means there’s good evidence that these foods raise your risk for certain cancers.”(Related: 7 Plant-Based Meat Alternatives for People With Food Allergies)

Low-alcohol or no-alcohol drinks

Just in time forDry January, 2021 may be the year of lots and lots of sober-drink picks. This includes alcohol-free beer (which, by definition, may contain a very small amount of alcohol, up to 0.5% ABV), as well as novel stand-ins for Prosecco, gin, tequila, and more.What’s more, cannabis drinks have come on the market in 2020, and also, due to people wanting to limit their possible overconsumption of alcohol during the pandemic, mocktails are also having a moment.

Savoury snack bars

If you like the simplicity of a snack bar to tide you over between meals, you’ll have to add the newest savoury bars to your plant-based food shopping list. Think bars that are made with ingredients such as almonds, kale, tahini, and oats.

Packaged foods sweetened with fruit

Fruit as a natural sweetener? Yup, it’s a thing. You’ll find dates and prunes are being used to sweeten up dishes and treats.Reducing added sugar is more important than ever, as we now know that eating a diet high in added sugar may increase your risk of obesity and chronic diseases such as type 2 diabetes and heart disease.

Plant-based convenience meals

With the Covid-19 pandemic still strongand so many Canadians working from homeat-home convenience meals are more popular than ever. Many of these are vegan, including plant-based food options from brands like PC.(Related: These Plant-Based Products Are Having a Negative Impact on the Environment)

Chickpea everything

In the beginning, there was chickpea pasta. Now, you’ll find chickpea rice, pizza, tortillas, cereal, and more. “Chickpeas are a source of fibre and protein and make an excellent savoury snack when roasted,” says Lisa Andrews, RD, owner of Sound Bites Nutrition. “Food-trend experts suggest chickpea tofu and chickpea baked goods are in the works, too. These are great gluten-free, nut-free options.”

Plant-based probiotics

You’ve probably gotten your fair share of gut-healing probiotics from dairy-based yogurt. Now you can eat vegan, probiotic-offering versions in drinks, too.”From smoothies to kefir, kombucha, and even probiotic water, it seems probiotics are popping up in drinks everywhere,” says Palinski-Wade. “I expect these probiotic drinks to gain even more popularity in 2021. I love this trend since gut health is essential to everything from the immune system to mood and even sleep regulation.”

Vegan condiments

These days, people focused on eating plant-based food can find vegan and vegetarian versions of almost any condiment. Take, for instance,vegan mayo, typically made with avocado oil.And if coffee creamers count as condiments, you’ll find a plethora of plant-based options available as well, including oat-based creamers and coconut-milk-based options.

Adaptogenic drinks

As alcohol-free beverages are soaring high, so are drinks featuring adaptogenic ingredients. Adaptogens are substances derived from plants that supposedly help the body counteract and adapt to stress. Some smoothies claim to fight stress and fatigue, others are said to support sleep, calm, and more.”Many of these beverages claim to be all-natural, low in sugar, and low in calories,” says Keri Gans, RDN, a registered dietitian nutritionist in New York City and author of The Small Change Diet. “And many of them might suggest certain health benefits, such as a ‘better night sleep,’ ‘boost energy,’ and ‘good for digestion.'”Next: 24 Plant-Based Dinner Recipes to Make in Quarantine and Beyond

The post Top 10 Plant-Based Food Trends for 2021 appeared first on Best Health.

What is cashew milk?

Technically a seed, cashews form at the end of a fruit called a cashew apple. Cashew trees, native to South America, are now grown for their nuts in India, Vietnam, and parts of Africa. The milk is made by squishing the nuts and blending the pulp with water; flavourings can also be added.If you’re buying store-bought cashew milk, read the label carefully. It may contain additives you don’t want, while missing out on nutrients you do want.”Store-bought nut milks are convenient, but making your own at home allows you to get more of the nutrition that’s in the nuts, since it’s not as watered down,” says Rachael Hartley, a registered dietitian in Columbia, South Carolina.”The downside of cashew milk is that it is low in protein compared to cow’s milk or other nondairy beverages like soy milk,” says Al Bochi. “And it can be high in added sugars if the cashew milk is sweetened.” Making it at home can help preserve more of the cashews’ natural protein.One benefit of store-bought cashew milk? It’s fortified to better match certain nutrients in dairy milk.”Unfortunately, homemade cashew milk does not contain calcium and vitamin D, as [cow’s] milk or store-bought cashew milk does,” Hartley says. If you’re making your own, make sure you get your calcium and vitamin D from another source.(Related: The Surprising Health Benefits of Chestnuts)

Making your own cashew milk

Cashew milk is one of the easiest nut milks to make because the nuts’ smooth consistency doesn’t require straining.”For purists, it might be fun to make your own plant milks,” Foroutan says. “It’s not complicated and it tastes really delicious.”Not straining the milk also allows you to retain more protein and other nutrients that would otherwise be left behind. In addition, “some people prefer homemade nut milk because it doesn’t have any added thickeners or stabilizers, which can cause belly aches for some people with sensitive stomachs,” Foroutan says.How do you do it? Simple. “To make your own cashew milk, just soak cashews overnight, then blend with wateruse four times the amount of water as you do nutsin a high-power blender,” says New Jersey-based registered dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet. “Don’t strain if you prefer a thicker milk.”Another great thing about making your own is you can alter the recipe to fit your preference.”You can adjust the consistency by using more or less water, adding vanilla extract, or a little bit of all-natural sweetener, like maple syrup or honey,” Foroutan says.(Related: Brown Rice vs. White Rice: Which Is Healthier?)

Nutritional makeup of cashews

Cashews, and nuts in general, are part of a healthy diet. Research suggests they’re good forcardiovascular health, may help manage diabetes, and aid in weight loss because their nutrients and fibre keep you feeling full longer. They’re actually one of the healthiest snacks for weight loss.”Using cashew milk in recipes adds heart-healthy monounsaturated fats, as well as magnesium, copper, and zinc,” Hartley says. The cashew’s nutritional makeup means it’s one of the healthiest nuts you can eat.When eating whole nuts, you don’t want to overdo it because they do contain fat and calories; Palinski-Wade suggests having a handful (1.5 ounces) of nuts, including cashews, around four times a week. But Foroutan says when it comes to cashew milk, fat and calories aren’t really a concern.This is the nutritional value per ounce (28.35 g) of cashews or about 18 nuts:

• Calories: 157
• Fat: 12.4 g (15% DV)
• Sodium: 3.4 mg
• Fibre: .94 g (3% DV)
• Protein: 5.2 g (10% DV)
• Carbs: 8.6 g (3% DV)
• Sugars: 1.7 g

How to use cashew milk

As Al Bochi notes, the versatility and creaminess of cashew milk make it a wonderful substitute for dairy in pretty much any recipe. Plus, you really would not know these dishes are dairy-free.”Cashews can be miraculous in vegan cooking and baking,” Foroutan says. “You’ll see them popping up in plant-based or vegan recipes and restaurants because their consistency is so creamy and delicious.”Here are some ideas our experts suggested.

Smoothies

“While homemade cashew milk is delicious to drink on its own, you can use it to make an extra-creamy smoothie by blending it with frozen fruit,” Hartley says. Strawberries make it pink, while blueberries make it purpleperfect colours for kid-enticing food. You could also add in greens, chia, flax, or hemp seeds, or anything else you prefer.(Related: 12 Smoothie Recipes Under 200 Calories)

Pasta sauce

“Use homemade cashew milk to add a bit of creaminess to pasta dishes,” Hartley says. “For example, stir one-half cup into a tomato-based sauce.” Or, you can use it in cream-based pasta sauces, like an Alfredo sauce, Al Bochi suggests.

Curries

There’s a reason cashews are so popular in dishes from India, where cashews are grown; for example, it’s a key ingredient in the popular dish, chicken korma. Cashews add a rich creaminess that can be used along with traditional coconut milk. Or “if you don’t like the taste of coconut, you could also use cashew milk to make a homemade curry sauce,” Hartley says.

As a nondairy creamer

Forget the powdered stuff: Cashew milk is a smooth and creamy alternative in your morning java. “You can use cashew milk in beverages like coffee,” Al Bochi says. It also works well in tea, or as a base for hot chocolate.

Homemade ice cream and pudding

Because of its rich consistency, cashew milk is popular in frozen dairy treats like vegan ice cream. You can also make the milk thickeraka “cream”for an even more decadent dessert. “Cashew cream will really trick your taste buds into thinking it’s dairy,” Foroutan says.For another dessert idea, Julie Lanford, a registered dietitian and wellness director of Cancer Services, Inc., in Winston-Salem, North Carolina, suggests cashew milk in chia pudding: Just mix chia seeds, cashew milk, fruit or cocoa powder, and refrigerate for a pudding-like snack.

Cashew cheese

Cashew cheese may sound strange, but it’s actually a thing. “There are surprisingly delicious cheeses made from cashews,” Foroutan says.Making your own is easy, too. It’s basically like making cashew milk except with less water, which creates a cheese-like consistency. Some recipes call for nutritional yeast as well. You can also create a yummy macaroni and “cheese” sauce. Cashew cheese is even great in lasagna.

Cashew butter

Cashew “butter” is another great dairy alternative that itself can be turned into cashew milk. “If you don’t want to start with whole nuts, you can buy cashew butter and go from there,” says Lanford. You can also make your own cashew butter (similar to the milk recipe, but add a little coconut oil instead of water) to use in place of dairy butter in cooking; or as a spread on toast or apple slices.

Soups

Just about everyone we talked to raved about how well cashew milk works in these comfort foods. “You can use cashew milk instead of broth to make a creamy, rich soup,” Al Bochi says.Foroutan agrees. “It works like a dream as a dairy substitute in traditionally cream-based soups,” she says. Try it in butternut squash soup, cream of mushroom soup, clam chowder, or potato leek soup. The possibilities are endless.

Salad dressing or other condiments

You don’t have to deny yourself ranch dressing. Cashew milk “is really lovely in creamy salad dressings,” Foroutan says. “Or, as a sour cream-like substitute” in dips or vegetarian tacos.

On cereal, granola, or oatmeal

Try cashew milk as a breakfast staple: Lanford says one of her main ways to use cashew milk is simply on cereal or granola. “Cashew milk can also be used to make creamy breakfast oatmeal,” adds Al Bochi. In place of water or dairy milk, cashew milk in oatmeal lends a rich texture. Try it in overnight oats, as well.Next: 11 Healthy Late-Night Snacks Nutritionists Actually Recommend

The post 10 Delicious Ways to Use Cashew Milk appeared first on Best Health.

What are the health benefits of potatoes?

One medium baked potato with the skin provides about 4 grams of fibre, nearly 30 percent of the Daily Value for vitamin C, over 25 percent for potassium, and at least 10 percent for iron, magnesium, and a handful of B vitamins. Potatoes are also one of the best antioxidant-rich foods. And potato consumption may help fight inflammation, lower cholesterol, and protect against cancer, obesity, and type 2 diabetes, according to a review in the Journal of the Science of Food and Agriculture.A 2020 trial published in the journal Clinical Nutrition found that even in people with type 2 diabetes, eating potatoes as part of a mixed dinner did not negatively impact blood sugar regulation. In the rigorously controlled clinical trial, people ate the same breakfast and lunch but were randomly assigned to one of four dinners. Three included skinless white potatoes prepared in three different ways (boiled, roasted, boiled, then cooled and reheated), or basmati rice. The participants repeated the experiment, rotating through all four of the dinners, with nine-day breaks between each switch.In addition to collecting blood samples both immediately after meals, and again every 30 minutes for two hours, participants wore continuous glucose monitors overnight to track blood sugar level changes during sleep. Researchers found that there were no differences in glucose responses following the potato dinners. In addition, the participants’ overnight glycemic responses were more favourable after eating any of the potato side dishes compared to the rice. The researchers concluded that potatoes do not need to be avoided when consumed as part of a mixed-evening meal, even in people with type 2 diabetes.(Related: 7 Plant-Based Meat Alternatives for People With Food Allergies)

How to make vegan mashed potatoes

Of the many ways to enjoy potatoes, mashed is one of my favourites. When made vegan, this oh-so-satisfying comfort food dish can be quite nutritious, and just as tasty as a traditional version. Here’s my go-to recipe, and why it’s so good for you.Rather than butter, I opted for extra virgin olive oil to give these vegan mashed potatoes a rich texture and mouthfeel. This high-antioxidant, healthy fat, a staple of the Mediterranean Diet, has been shown to protect against cardiovascular diseases, including heart attack and stroke, as per the journal Endocrine, Metabolic and Immune Disorders Drug Targets.Garlic, another flavourful ingredient that adds savory umami taste, has been found in research to reduce “bad” LDL cholesterol, regulate blood pressure, and stave off artery hardening, according to the Chinese Journal of Natural Medicines.The herbs included in both the vegetable broth and fresh chive garnish add bonus antioxidants and anti-inflammatory compounds, according to a 2019 study, published in the Journal of AOAC International.The use of the reserved cooking liquid adds flavour, and captures some of the nutrients that leach out during boiling, adding them back to the finished dish.I chose gold potatoes because of their velvety texture, buttery color, and delicate skin. Potatoes are one of the vegetables you shouldn’t peel because leaving the skin on boosts the recipe’s fibre content. According to research published in the International Journal of Molecular Sciences, the skin is an important source of health-protective antioxidants.(Related: These Loaded Breakfast Sweet Potatoes Make a Dish Thats Sure to Warm Your Belly)

Ingredients:

Makes four half-cup servings.

• 1 pound petite gold potatoes, skin on
• 1/4 cup organic low sodium vegetable broth
• 1/4 cup extra virgin olive oil
• 4 garlic cloves, minced
• 1 teaspoon sea salt, divided
• 1/4 teaspoon black pepper
• Freshly minced chives

Instructions:

Quarter the potatoes, leaving skin on. Place the potatoes into a large pot and cover with cool water by about one inch. Cover and bring to a boil. Uncover when boiling, add half of the salt, and reduce to a simmer. Simmer until the potatoes are tender (when a fork or the tip of a pairing knife slides easily through the cubes), about 20 minutes.In a medium bowl, set aside 1 cup of the potato cooking liquid. Drain the potatoes, then put them back in the pot for a few minutes on low-medium heat to evaporate any excess moisture. Transfer the potatoes to a large bowl, cover, and set aside.Add the olive oil and garlic to the pot. Sweat the garlic over very low heat for about 5 minutes. Add the veggie broth and heat to warm through. Pour the broth mixture over the potatoes. Add the remaining salt and the black pepper and mash by hand until the potatoes are fairly smooth. Add the reserved cooking liquid, one tablespoon at a time. Continue to mash until you’re reached the desired consistency (note: I use 1/4 cup). Transfer to a serving bowl and garnish with the minced chives.Next: 3 of Our Favourite Plant-Based Meals From the New Oh She Glows Cookbook

The post These Creamy Mashed Potatoes Are Secretly Vegan appeared first on Best Health.

The Best Health team joined President’s Choice for a Thanksgiving feast featuring the brand’s plant-based offerings. Chef Craig Harding (executive chef at Toronto hotspots La Palma and Constantine) used the products to create an entire vegan meal with dishes as irresistible as La Palma’s infamous 100-layer lasagna. From a vegan rendition of Beef Wellington to plant-based gravy, his recipes ensure you won’t miss any traditional Thanksgiving eats.(Psst: Check out this list of vegan celebrities.)

Delicata Squash and Kohlrabi Salad with Creamy Cashew Dressing

Makes: 8 servingsPrep time: 15 minutesCook time: 30 minutesReady in: 45 minutes

Golden delicata squash, leafy green kale and ruby pomegranate seeds make a stunningseasonal side salad that lends rich colour to any harvest table. With the added steps of roastingand blanching the vegetables, this recipe is a little more laborious than your average baggedlettuce but our creamy plant-based cashew dip is the starting point for an ultra-easythree-ingredient dressing, delivering the taste of homemade and the simplicity of store-bought.

Per serving:100 calories, fat 8g (1 g of which is saturated), sodium 115 mg, carbohydrate 8 g,fibre 3 g, sugars 3 g, protein 2 g

Ingredients

• 1 delicata squash
• 1/4 cup (60 mL) olive oil
• 1/4 tsp (1 mL) each salt and black pepper
• 1 cup (250 mL) diced peeled kohlrabi
• 1 tub (200 g) PC Plant-Based Cucumber Dill Cashew Dip
• 1 lemon, juiced
• 8 cups (2 L) chopped stemmed kale
• 1/2 cup (125 mL) pomegranate seeds
• Half jalapeo pepper, thinly sliced
• 2 tbsp (30 mL) chopped fresh dill
• 2 tbsp (30 mL) toasted sesame seeds

Directions

1. Preheat oven to 425F (220C). Trim and halve squash lengthwise. Scrape out seeds. Slicecrosswise into 1/2-inch (1 cm) thick half-moons. Toss together squash, 2 tbsp oil, salt and blackpepper on parchment paperlined baking sheet. Arrange in even layer. Roast, turning halfwaythrough, until tender and golden, about 30 minutes.
2. Meanwhile, bring saucepan of water to a boil. Add kohlrabi; cook 1 to 2 minutes. Drain.Transfer to bowl of ice water. Drain well.
3. Meanwhile, whisk together cashew dip, lemon juice and remaining 2 tbsp oil in bowl until smooth.
4. Toss kale with 1/3 cup dressing in large bowl until kale is coated and tender. Add squash,kohlrabi, pomegranate seeds, jalapeo pepper and dill; gently toss to combine, addingadditional dressing, if needed to coat. Reserve any remaining dressing for another use. Sprinklesalad with sesame seeds. Serve immediately.

Chefs Tip: The skin of delicata squash is more delicate and tender compared to other wintersquash varieties, so theres no need to peel the veggie before roasting.

Looking for another plant-based appetizer? Try our Vegan Tzatziki Sauce.

Celery Root and Pear Soup with Roasted Red Pepper Cashew Crostini

Makes: 8 to 10 servingsPrep time: 20 minutesCook time: 1 hour, 10 minutesReady in: 1 hour, 30 minutes

Sweet, juicy pears and celery root, a starchy root vegetable that tastes like a hybrid betweencelery and parsley, are the base of this silky-smooth starter soup. It features our rich and savoury vegan chicken-flavoured broth and milky coconut-based kefir, which gives this soup itscreamy consistency and tangy finish.

Per serving: 210 calories, fat 9 g (1.5 g of which is saturated), sodium 840 mg,carbohydrate 29 g, fibre 4 g, sugars 9 g, protein 5 g

Ingredients

• 7 cups (1.75 L) cubed peeled trimmed celery root (about 2 small)
• 3 cups (750 mL) cubed cored peeled Bartlett pears (about 4)
• 1/4 cup (60 mL) olive oil
• 1 tsp (5 mL) salt
• 1/2 tsp (2 mL) black pepper
• 2 onions, chopped
• 1/2 tsp (2 mL) each cinnamon and nutmeg
• 1/4 tsp (1 mL) ground ginger
• 6 cups (1.5 L) PC Plant-Based Chickenless Broth
• Half baguette, trimmed and cut diagonally into 1/2-inch (1 cm) thick slices
• 1/3 cup (83 mL) PC Plant-Based Roasted Red Pepper Cashew Dip
• 1 cup (250 mL) PC Plant-Based Kefir Dairy-Free Probiotic Fermented Coconut Milk

Directions

1. Preheat oven to 400F (200C). Toss together celery root, pears, 2 tbsp oil, 1/2 tsp salt andpepper on parchment paperlined baking sheet. Arrange in single layer. Roast, stirring halfwaythrough, until tender and golden, about 40 minutes.
2. Heat remaining 2 tbsp oil in large saucepan over medium-high heat; cook onions, stirring often, until softened, 4 to 5 minutes. Add cinnamon, nutmeg, ginger and remaining 1/2 tsp salt;cook, stirring, until fragrant, 4 to 5 minutes.
3. Add celery root, pears and broth; bring to a boil. Reduce heat to medium; simmer,uncovered, 20 minutes.
4. Meanwhile, arrange oven rack in top third of oven. Preheat broiler. Arrange baguette sliceson foil-lined baking sheet. Broil, turning halfway through, until golden and crispy, 4 to 6 minutes.Let cool completely. Spread 1 tsp cashew dip onto each crostini.
5. Pure soup using immersion blender until smooth. Stir in kefir until combined. Ladle intoserving bowls. Serve with crostini on the side.

Chefs Tip: Shake the kefir well before measuring and let it stand at room temperature beforestirring into the hot soup.

Also, try our Vegan Broccoli Soup.

Mushroom and Chickenless Chicken Wellington

Serves: 8Prep time: 30 minutesCook time: 1 hour, 30 minutesReady in: 2 hours

Layer PC Plant-Based Chickenless Breasts with meaty portobello mushrooms, sautedspinach and savoury-sweet caramelized onions in flaky puff pastry for this vegan take on aholiday classic. Be sure to thaw the Chickenless Breasts in the fridge overnight and not at roomtemperature.

Per serving (1/8 of wellington and 3 tbsp gravy): 510 calories, fat 33 g (7 g of which issaturated), sodium 970 mg, carbohydrate 41 g, fibre 3 g, sugars 7 g, protein 12 g

Ingredients

• cup (60 mL) olive oil
• 3 onions, very thinly sliced
• 1 tsp (5 mL) salt
• 8 portobello mushroom caps
• tsp (1 mL) black pepper
• 2 cloves garlic, minced
• 1 bag (300 g) PC Organics Frozen Chopped Spinach 6038318014
• 2 tbsp (30 mL) maple syrup
• 2 tbsp (30 mL) dairy-free milk alternative, such as almond, coconut or soy milk
• 1 sheet (425 g) frozen vegan puff pastry, thawed in fridge overnight
• Half pkg (400 gpkg)frozen PC Plant-Based Chickenless Breasts (2 breasts), thawed in fridgeovernight and sliced lengthwise into thirds 60383215095
• Vegan Charred Gravy (recipe below)

Directions

1. Preheat oven to 400F (200C). Heat 1 tbsp oil in large skillet over medium heat. Add onionsand tsp salt; cook, stirring occasionally and adding water, 1 tsp at a time if necessary to prevent sticking, until golden and caramelized, about 45 minutes. Transfer to bowl. Set aside.
2. Meanwhile, toss mushrooms with 2 tbsp oil and pinch each salt and black pepper onparchment paper-lined baking sheet. Arrange in single layer on sheet. Bake until tender, 25 to30 minutes. Set aside.
3. Wipe out skillet used to cook onions; heat remaining 1 tbsp oil in skillet over medium heat.Add garlic; cook, stirring, until fragrant, about 1 minute. Add frozen spinach and remaining saltand black pepper; cook, stirring occasionally, until tender and heated through, 3 to 5 minutes.Transfer to colander; let cool slightly and squeeze out excess liquid. Set aside.
4. Preheat oven to 375F (190C). Whisk maple syrup with milk alternative in small bowl. Setaside.
5. Unroll puff pastry, leaving on paper; arrange with long edge parallel to work surface. Brush1-inch (2.5 cm) border of pastry with some of the maple syrup mixture. Arrange mushrooms insingle layer lengthwise down top third of pastry, overlapping slightly and leaving 2-inch (5 cm)border uncovered on all sides. Top mushrooms with chickenless breasts, spinach mixture andonions. Fold both long edges of pastry together to meet, overlapping slightly and pressing to adhere.
6. Arrange, seam side down, on parchment paper-lined baking sheet. Pinch short ends ofpastry together to seal. Brush pastry all over with remaining maple mixture. Score diagonal linesinto top of pastry using sharp knife, being careful not to cut all the way through pastry.
7. Bake until pastry is golden and instant-read thermometer inserted in centre reads 165F(74C), 35 to 40 minutes . Slice and serve with Vegan Charred Gravy.

Chefs Tip: Puff pastry is made using either butter or shortening, so check the ingredients list toensure the one you buy is shortening-based.

Also, check out other vegan protein sources.

Vegan Charred Gravy

Makes: 1 cupsPrep time: 10 minutesCook time: 50 minutesReady in: 1 hour

Charring the vegetables adds rich, smoky flavour to this vegan gravy. Dont worry about peelingthe onions or carrot the skins add extra colour. Just give the vegetables a quick scrub before you add them to the pot.

Ingredients

• 1 tbsp (15 mL) vegetable oil
• 2 onions (skin-on), halved crosswise
• 1 carrot (skin-on), halved lengthwise
• 1 tsp (5 mL) tomato paste
• 1/3 cup (83 mL) red wine
• 1 pkg (1 L) PC Plant-Based Chickenless Broth 060383216641
• 2 bay leaves
• 2 fresh thyme sprigs
• 4 tsp (20 mL) cornstarch
• tsp (1 mL) each salt and black pepper

Directions

1. Heat oil in large saucepan over medium-high heat. Add onions and carrot, cut sides down;cook, turning once, until golden and lightly charred, about 10 minutes.
2. Stir in tomato paste. Add wine, scraping up browned bits from bottom; cook until reduced byhalf, about 1 minute. Add broth, bay leaves and thyme; bring to a boil. Reduce heat to a simmer;cook uncovered until liquid is reduced by half, about 30 minutes.
3. Strain through fine-mesh sieve. Wipe out saucepan; return sauce to saucepan and bring to asimmer over medium heat.
4. Whisk cornstarch with 2 tbsp cold water in small bowl until smooth. Gradually whisk intosauce; return to a simmer. Cook, whisking often, until smooth and thick enough to coat back ofspoon, about 5 minutes. Season with salt and black pepper.

Citrus-Roasted Rainbow Carrots with Toasted Togarashi Seed Blend

Makes: 8 servingsPrep time: 15 minutesCook time: 45 minutesReady in: 1 hour

A bed of creamy hummus sets the stage for this restaurant-worthy side veggie. Maple syrupbrings out the inherent sweetness in the carrots, while a medley of spices including coriander,cumin, sumac and shichimi togarashi, a Japanese chili-flecked seasoning adds lovely depthand warmth.

Per serving: 180 calories, fat 12 g (1.5 g of which is saturated), sodium 200 mg, carbohydrate 17 g, fibre 4 g, sugars 8 g, protein 3 g

Ingredient

• 1 pkg (907 g) PC Organics Multicolour Carrots, trimmed and peeled
• 2 tbsp (30 mL) each olive oil and maple syrup
• 1 tbsp (15 mL) coriander seeds
• 1 tsp (5 mL) cumin seeds
• 1/2 tsp (2 mL) ground sumac
• Pinch (0.5 mL) each salt and black pepper
• Half orange, cut into 1/2-inch (1 cm) thick half-moons
• Half grapefruit, cut into 1/2-inch (1 cm) thick half-moons and halvedcrosswise

Toasted Togarashi Seed Blend:

• 2 tbsp (30 mL) each sunflower seeds and sliced almonds
• 2 tbsp (30 mL) coriander seeds
• 1 tbsp (15 mL) unsalted raw pumpkin seeds
• 1 tbsp (15 mL) olive oil
• 1/4 tsp (1 mL) shichimi togarashi
• Pinch (0.5 mL) each salt and black pepper

Garnish:

• 1/2 cup (125 mL) PC Organics Roasted Garlic Hummus Chickpea Dip and Spread
• 1 tbsp (15 mL) each olive oil and fresh lemon juice
• 2 tbsp (30 mL) each chopped fresh mint and cilantro
• Half avocado, peeled, pitted and sliced (optional)

Directions

1. Prepare carrots: Preheat oven to 400F (200C). Bring large pot of salted water to a boil. Addcarrots; cook 10 minutes. Drain well.

2. Toss together carrots, oil, maple syrup, coriander, cumin, sumac, salt and pepper in largebowl until coated. Arrange in even layer on parchment paperlined baking sheet. Top withorange and grapefruit slices. Roast, turning halfway through, until tender and browned, about 35minutes.

3. Meanwhile, toast seed blend: Heat skillet over medium-high heat. Add sunflower seeds,almonds, coriander, pumpkin seeds, olive oil, togarashi, salt and pepper; cook, stirring, untiltoasted, 2 to 3 minutes.

4. Prepare garnish: Spread hummus in even layer onto serving platter. Drizzle with olive oil andlemon juice. Arrange carrots over top. Sprinkle with seed blend. Garnish with mint, cilantro andavocado (if using).

Chefs Tip: Parboiling the carrots kick-starts the cooking process, helping the carrots soften without becoming overly charred in the oven.

Next, see other healthy yet indulgent Thanksgiving recipes.

The post Host a Plant-Based Thanksgiving With These 5 Vegan Recipes appeared first on Best Health.

Choosing allergy-friendly plant-based proteins

With limited meat availability and concerns related to health and the environment due to Covid-19, more consumers are embracing plant-based protein sources. And if you’re trying to cut back on meat, and you have a food allergy, you need to steer clear of common allergens, such as milk, fish, shell fish, tree nuts, eggs, fish, wheat, and soy.According to a 2019 survey from the International Food Information Council, one in six consumers report having a food allergy in the household, with 34 percent stating that the allergy is either very severe or extremely severe. Allergies may be an issue for those going meatless as faux meat products are commonly made with soy, wheat, and nuts. Fortunately, there are also plenty of allergen-free options, and they’re healthful for everyone. In other words, even if you can safely consume allergens, there are options you can add to your eating routine as a smart way to expand your nutrient intake and variety.Here is a list of seven foods that are free of the “big eight” allergenic foods. They are protein-rich, healthful, and more eco-friendly than meat. I’ve highlighted their nutritional benefits and simple, balanced ways to enjoy them as part of meatless meals.One important caveat: If you or someone in your home has a food allergy, it’s important to always read food labels. The Food and Drug Administration (FDA) requires that food labels must clearly identify the eight major food allergens, or any protein derived from those ingredients.For example, a label may state “Contains wheat, milk, and soy.” But products are often reformulated, so double check even if you purchase it regularly. You’ll also want to look for statements about trace ingredients or manufacturing, such as, “May contain traces of milk,” or “Manufactured in a facility that also processes peanuts.”

Lentils

Lentils are chock full of vital nutrients. One cup of cooked lentils provides about 18 grams of protein, in addition to 15 grams of filling fibre (60 percent of the daily minimum target), along with health-protective antioxidants, B vitamins, and key minerals, including magnesium, potassium, zinc, and iron. A 2017 review, published in the International Journal of Molecular Sciences, concludes that lentil consumption is tied to a lower risk of obesity, type 2 diabetes, heart disease, and cancer. Lentils also possess antimicrobial properties, and their prebiotic content feeds good bacteria in the gut linked to digestive health, anti-inflammation, and immune function, according to a 2013 study in Nutrients.Tip: You can find pre-cooked, ready-to-eat steamed lentils in the produce section of many markets. But preparing dry, bagged lentils is also simple. Since lentils don’t require soaking, they cook on the stovetop as easily as pasta. Use lentils in place of ground meat in salads, tacos, curries, meatless Bolognese, stuffed peppers, veggie chilis, and soups. You can also transform lentils into “meatballs” or lentil loaf, paired with a generous portion of extra virgin olive oil sauted or oven roasted veggies, or riced or mashed cauliflower.

Beans

Beans, a cousin to lentils, are also nutrient powerhouses. One cup of navy beans provides about 14 grams of protein and roughly 10 grams of fibre, in addition to key nutrients, including potassium, iron, and calcium. A 2017 study, published in the International Journal of Molecular Sciences, finds that beans are also rich in polyphenols, a type of antioxidant tied to anti-inflammation, blood sugar regulation, and protection against cancer, heart disease, and obesity.Canned beans are a convenient shortcut if you want to skip the steps involved with cooking dry beans, including soaking before boiling. Look for no salt added canned beans that are BPA free. The latter limits exposure to bisphenol A, a chemical used to coat metallic cans that may contribute to metabolic disorders, including type 2 diabetes and obesity, according to a 2017 study in the International Journal of Environmental Research and Public Health. The wide variety of beans offers numerous options for using them in place of meat.Tip: Try black beans in tacos, barbecue baked beans in place of barbecue chicken, and pinto beans rather than ground turkey in chili. Swap chicken for cannellini beans in a cacciatore or chilled chickenless salad. Mashed beans can also be formed into burger patties, served in crisp lettuce wraps along with avocado, tomato, and onion. Also, try these nutritious canned bean recipes.

Chickpeas

One cup of boiled chickpeas contains 14 grams of protein, in addition to over 12 grams of gut-healthy fibre, antioxidants, and a wide range of vitamins and minerals. According to a 2016 study, published in the journal Nutrients, people who regularly consume chickpeas and/or hummus have a higher intake of several key nutrients. These include fibre, vitamins A, E, and C, folate, magnesium, potassium, and iron. Chickpea and hummus eaters are also 53 percent less likely to be obese, and have lower BMIs and waist measurements compared to non-chickpea/hummus eaters.Tip: Hearty chickpeas work well in place of meat in stir fries, stews, and soups. You can also replace the deli meat in a sandwich with a thick layer of hummus, or use whole or minced chickpeas instead of meat in enchiladas. Because chickpea pasta is so protein rich, you can simply toss it with extra virgin olive oil, tomato sauce, additional veggies, and herbs for a complete meal. Or use it to make a simple chilled pasta salad, dressed with balsamic vinaigrette with chopped veggies and seasonings.

Pea protein products

Pea protein products have exploded in popularity in recent years, partly due to their allergen-friendly status. Sourced from yellow split peas, widely available pea protein foods include powders for smoothies, and faux meat products, such as burgers, crumbles, sausages, and chicken-like tenders, designed to be used as direct replacements for meat.Tip: While the nutritional value varies from product to product, a veggie patty made with pea protein as the first ingredient can easily pack over 20 grams of protein. Note: If you’re avoiding common allergens, always check the food label to ensure that pea protein hasn’t been combined with another ingredient like eggs, wheat, or soy.

Pumpkin seed tofu

If you enjoy the versatility of tofu but can’t eat soy, a new product called Pumfu, made simply from organic pumpkin seeds and filtered water, can fill the gap. A four ounce portion provides 17 grams of plant protein, 28 grams of healthful fat, six grams of carb with five as fibre (one gram of carb), along with 30 percent of the daily target for iron.Tip: The texture and flavour are similar to firm tofu, and you can use it in the same way, which includes eating it right out of the package, or adding it to salads or hot dishes. Dice it into cubes and enjoy as a picnic style snack in place of cured meat, along with grapes or olives. Add to summer rolls, stir fries, curries, sandwiches, even pizza. Because Pumfu is firm, it can also be seasoned or breaded like chicken breast and used to make mock wings or tenders.

Hemp seeds

Hemp-derived products like cannabidiol (CBD) and edible cannabis are incredibly trendy at the moment. Edibles contain tetrahydrocannabinol, or THC, the main psychoactive ingredient in marijuana. However, according to the FDA, hemp seed-derived ingredients contain only trace amounts of CBD and THC, which the seeds may pick up during harvesting and processing when they are in contact with other parts of the plant (meaning you can’t get high from eating hemp seeds).Tip: What the seeds do provide however is protein. A three tablespoon serving of Nutiva contains 10 grams of protein, in addition to 50 percent of the daily goal for magnesium and phosphorus, 25 percent for zinc, and 15 percent for iron. Like sunflower seeds, hemp seeds can be combined with other plant foods to create protein-rich plant-based meals. Sprinkle them onto salads, tacos, pasta dishes, and stir fries, or add them into lentil or bean based meatballs and burgers. Hemp seeds can also be incorporated into snacks, like energy balls and smoothies.

Sprouted sunflower seeds

While peanuts and tree nuts, like almonds, walnuts, pistachios, and cashews, are common allergens, seeds are not, which makes them a good whole-food, plant-based protein option. Of the bunch, which includes sesame and chia seeds, sprouted sunflower seeds are among the most protein rich and versatile per serving. A quarter cup portion of Go Raw provides six grams of protein, in addition to 70 percent of the daily target for immune-supporting vitamin E, and at least 10 percent of the daily goal for vitamin B6, folate, phosphorus, magnesium, zinc, selenium, copper, and manganese.Tip: Nibble on seeds in place of an animal-based snack like jerky. Or use seeds as a garnish, to add crunch and further boost the protein content of plant-based dishes like salads, tacos, stir fries, and chili.Next, read about the secrets nutritionists won’t tell you for free.

The post 7 Plant-Based Meat Alternatives for People With Food Allergies appeared first on Best Health.

Love eggs? Try a tofu scramble.

Replace traditional scrambled eggs with a tofu scramble for a savoury, protein-packed breakfast. Heat your pan with a drizzle of oil, crumble tofu and add spices like garlic powder, turmeric and nutritional yeast.

Here are a few tips for eating more plant-based foods.

Prefer a smoothie? Make it vegan.

Ditch the whey protein powder you usually put in your smoothie for hemp hearts. Youll still get about 10 grams of protein, but theyre packed with unprocessed nutritional good-ness like omega-3s, fibre and iron.

Check out the plant-based products that are actually having a negative impact on the environment.

Favour a parfait? Choose plant-based yogurt.

Swap in plant-based coconut yogurt with berries and granola, and trade honey for a drizzle of maple syrup. Dont worry: Youll still get the probiotic boost sans dairy.

Next, see the best sources of plant-based protein.

The post 3 Ways to Swap Your Breakfast With a Healthy, Plant-Based Alternative appeared first on Best Health.

Coconut Milk Vanilla Yogurt

Packed with probiotic live active cultures, this dairy-free coconut milk yogurt makes a nutritious breakfast option. Just add berries and granola for a tasty, filling meal.PC Cocunut Milk Yogurt, Vanilla, $4.49, loblaws.ca(Vegan? Here are the essential food items for your dairy-free shopping list.)

Veggie Appetizer Bites

Made with corn, carrots, kale, roasted chickpeas and peas and coated in crunchy quinoa, these fibre-rich veggie bites make a satisfying snack. Serve them as an appetizer when entertaining or make them part of your lunch.PC Plant-Based Corn, Carrot & Kale Veggie Bites, $7.99, loblaws.ca(Psst: Here’s what happens to your body when you eat a vegan diet.)

Cheeseless Cheesecake

This New York cheesecake-inspired dessert tastes just like the real deal but is completely vegan, featuring a white bean base. Let thaw before serving and offer with a scoop of fresh berries.PC Plant-Based Original Cheesecake-style Dessert, $7.99,Loblaws(Psst: Check out the foods you think are veganbut aren’t.)

Chocolate Chip Cookie Dough Rounds

Whip up a batch of chewy vegan cookies in no time with these pre-portioned cookie dough rounds.PC Plant-Based Chocolate Chip Cookie Dough Rounds, $6.99,loblaws.ca(Looking for another dairy-free dessert option? Try our Chocolate Cherry Mini Cupcakes.)

Gluten-Free Cauliflower Pizza Crust

Skip the gluten on pizza night with this cauliflower pizza crust. Just add your favourite toppings, cook, hit play on whatever TV show you’re bingeing, and you’re ready for a healthier pizza night. (Note: Cauliflower crust may contain milk.)PC Cauliflower Pizza Crust, $5.99,Loblaws(Did you know it’s also possible to make vegan eggplant parmesan?)

Zoodles

These convenient, pre-cooked zucchini noodles are ready to be heated and coated in your favourite tomato sauce for a healthy pasta-style dinner. Tip: Pair the pasta with one of these flavourful vegan salads.PC Zucchini Veggie Noodles, $3.00, Loblaws

Cashew Dip

This rich and creamy dip is begging to be used to elevate veggies, falafels and roasted vegetable wraps.PC Plant-Based Cashew Dip, $4.99,Loblaws(Psst: Check out the best sources of vegan protein.)

Dairy-Free Mayo

Add extra flavour to sandwiches and burgers with this mayo-inspired spread. Use it as a base to make a dressing for salads or a dip for sweet potato fries.PC Plant-Based Mayo-Style Spread, $4.29, Loblaws(Looking for another dairy-free dip? Try our Vegan Tzatziki Sauce.)

Meatless Hamburger Patty

This hamburger patty looks and tastes just like a beef burger, but it’s made with pea protein. Looking for a homemade version? Try our Vegan Black Bean Burgers.PC Plant-Based Beefless Undeniable Burger, $8.99,Loblaws

Garlic Hummus

Hummus is a staple for anyone following a plant-based diet. This garlic version offers an extra kick of flavour.PC Organics Roasted Garlic Hummus Chickpea Dip & Spread, $3.49,LoblawsNext, check out our recipe for Fruity Vegan Energy Bars.

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Keep Variety in Mind

When switching to a more plant-based diet, make sure youve covered all your (nutrient) bases. Animal-based proteins offer a different mix of essential nutrients, such as vitamin B12 (only found in animal-based foods), heme iron (more easily absorbed from plant foods than non-heme iron), choline and zinc, says Mah. If youre cutting out animal foods altogether, supplement accordingly.

Keep It Clean

For veggies, eat the rainbow. Choose colourful fruits and veggies that offer a range of nutrients, says Mah. For grains, go with whole. Choose whole grains like brown rice, quinoa, amaranth, buckwheat, farro and oats. Make sure any pasta, bread and cereal is whole grains, too. And dont forget about protein. Choose foods like eggs that serve as a great vehicle for incorporating more veggies and grains into your diet. Mah recommends a broccoli quiche or an egg-topped grain bowl.

Start Small

Start by trying out a few meatless meals each week. One of my favourites is pad thai. I make it with tofu, eggs and plenty of red peppers, onions and bean sprouts.Next, learn about the new amazing vegetarian restaurants in Toronto.

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by CHLOE

What is it?

By CHLOE was founded in New York City and has since opened other US locations in Boston, Providence, and Los Angeles, and overseas in London, England. Our goal has always been to offer delicious food that only happens to be plant-based, says Samantha Wasser, founder and creative director of by CHLOE. When we started in 2015, vegan was still a scary word to many, so weve always aimed to offer the most familiar, comforting menu in a fun and approachable setting.

Tell me about the ambiance.

Torontos location is in Yorkdale Mall but looks like a charming Manhattan boutique from the outside. Inside, its a bit of an Instagrammers dream with vibrant colours, a neon sign, and seating that hangs dreamily from the ceiling.

Best dishes?

According to Wasser, the best ones are the Pesto Meatball (made primarily of portobello mushrooms), Quinoa Taco Salad (featuring spicy seitan chorizo) and The Guac Burger (the patty being black bean-, quinoa-, and sweet potato-based).

Most interesting dish?

The poutine, which is exclusive to the Canadian location, naturally. Its made with air-baked fries, vegan mozzarella curds, and gravy consisting of a vegetable base, vegan margarine, and various herbs. Other Canadian menu items include the Maple Bacon Cheese Burger, a Nanaimo bar and, coming soon, a butter tart. 

LOV

What is it?

With four locations in Montreal, Lov has become a sort of vegan cult-favourite. Its known for its plant-based takes on classic dishes as much as its stunning decor. I couldnt find [vegan] restaurants that I could go to without compromising on other elements I valued when dining out, such as a beautiful setting, good wine, great cocktails, and tasty fare,” says Dominic Bujold, founder of LOV. When I started LOV, I basically created the restaurant I felt was missing, and it just turns out I wasnt the only one with those unmet needs! The restaurants use organic products when they can and aim to incorporate superfoods into their dishes. We try and balance our menu with items that are good for the soul, the taste buds and the body, says Bujold.

Tell me about the ambiance.

The space features an earthy colour palette, with copper touches and airy accents, and is basically dripping with plants. Our decor is meant to feel very homey, bright and trendy, says Bujold. The environment is meant to be lush and peaceful.

Best dishes?

The LOV lasagna is made with our proprietary recipe for homemade Lupini tempeh, which is very high in protein, and has a satisfying texture, says Bujold. Other must-try dishes include the LOV Wedge (a salad made with gorgonzola, tempeh bacon, and in-house ranch dressing) and Coconut Curry (featuring swash, kale cashews and basmati rice). Despite the fact that these classic dishes are made without their prime ingredients, the taste experience is amazing, says Bujold.

Most interesting dish?

The HERO, featuring marinated lupini tempeh, veggies and noodles, gets the medal. Every ingredient in that dish was chosen for its incredible health benefits, says Bujold. The konjac noodles are super low in calories while being extremely satisfying. 

SHOOK

What is it?

SHOOK(reopening January 2020) offers original takes on Israeli-inspired cuisine, which owner Hanif Harji describes as a melting pot of Eastern European, Mediterranean and Middle Eastern food. In the Israeli culture, vegetables are a key component of the cuisine, so the menu items are based on true ingredients, as opposed to mock meats. Vegetables like eggplant and cauliflower have been elevated from side-dish status to main courses, says Harji. All dishes are made with local ingredients and a blend of ancient spices.

Tell me about the ambiance.

Upon entering SHOOK, youll first note the warm aroma of the smoky fire used to cook their dishes. You’ll then appreciate the inviting decor. The space was designed in a natural colour scheme, inspired by Israels landscapethe sand, sky, water and the open-air markets, [Jerusalem market] The Shuk, says Harji. A woven chandelier acts as a statement piece, complemented by an art installation that cascades across the length of the restaurant and a bar boasting architectural curves.

Best dishes?

Harji is partial to the Zaalouk (an eggplant-focused dish with burnt tomato and caramelized shallots) and the Muhammara (made with charred red pepper, walnuts and pomegranate). He recommends the hummus, as its unlike any other. We lightly ferment our soaked local chickpeas to give our hummus a more acidic flavour, says Harji.

Most interesting dish?

Pita may sound standard, but Harji explains it’s the most interesting dish as theres an art to making it just right: Pita is a foundational element in Israeli cuisine, and creating the perfect pita was a labour of love and an intricate process for Executive Chef Ben Heaton. He spent weeks testing locally milled flours, levels of hydration and lengths of fermentation to ensure the ‘just right’ formula. Ultimately, he selected an indigenous red fife flour blend from Ontarios K2 Milling, which gives the pita an ideal airy crumb and perfectly balanced crust. Finished with a drizzle of olive oil and a sprinkle of house-made zaatar, our pita is hearty and flavourful, and the perfect size for both sandwiches and dipping.”Next, learn about the new meditation studios in Toronto.

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Scientifically speaking, yes. If reducing your meat and dairy intake is an action you have takenor are considering takingto help fight global warming, then you have almost certainly whittled your carbon footprint. However, it might surprise you to learn that some plant-based products are also wreaking havoc with our environment. Well explain

Why does food production put the planet at risk?

The food system is currently responsible for a quarter of all greenhouse gas emissions that cause climate change, and of all the food produced globally, meat production accounts for a massive 60% of all emissions. This is comparable to emissions from all cars, trains, ships, and planes combined, says Shane Moffat, Head of Nature and Food Campaign at Greenpeace Canada. If we do nothing, then by 2050 emissions from the food system will represent more than half of the total global emissions associated with human activities.

Put simply, producing foodparticularly animal productsfor an ever-increasing population requires a heck of a lot of resources; namely water and land, which can come as a result of deforestation. (Youll have heard that, tragically, the Amazon rainforest is in flames, which is no accident according to Moffat: They are the result of forests being cleared to make way for industrial meat production, logging, and mining.)

And thats just the start.Deforestation is resulting in biodiversity loss (the extinction of species crucial to our survival). Methane, a greenhouse gas emitted through agriculture and waste food in landfills, is warming the earth at an alarming rate. The pollution of water from animal and feed farms is contributing to “dead zones” (low-oxygen areas) in the oceans.

A diet that is mostly plant-based, with no or a reduced consumption of meat and dairy has been shown to be more environmentallystable when greenhouse gas emissions, land use, water use, and energy use are measured, says Kate Comeau, dietitian, and spokesperson for Dietitians of Canada. That said, there are many different factors to consider when weighing the environmentalimpact of food.

Which plant-based foods put the planet at risk?

Determining the environmental impact of foods can be complex, but plant-based foods tend to contribute significantly less GHG emissions than meat and dairy. That said, a handful of vegan-friendly foods have been identified as having a particularly harmful effect on the planet.

Avocados, of #avotoast fame, are high on the list. Consumption increased 443% from 1995 to 2015 and, as such, has resulted in farmers increasing their landsometimes through deforestationto grow more. Avocados are grown as single-crops which, over time, can rid the land of minerals leading to biodiversity loss. They are also a drain on water resources, requiring between 280.5 and 366.4 litres of water to grow just one pound of avo-goodness.

Almonds also have a heavy environmental cost. One studyreported that high demand for the plant-based protein source led to land conversions in California, which caused a 27% annual increase in water demandsdespite suffering a historic drought (which was declared over in March 2019). It takes around 4.16 litres of water to grow a single almond, so you can imagine the amount required for a nut butter fix.

Production of soy is causing widespread deforestation, according to WWF.Even the production of a chocolate bar, from a deforested rainforest, emits more GHG emissions than a serving of low-impact beef, as illustrated by the BBC.

What should I do to reduce my impact?

1. Do your research.

If youre serious about eating with environmental preservation in mind, doing your homework can really help you to navigate the minefield that is the impact of food production. The Rainforest Alliance is a great resource for finding certified sustainable products and brands, and you can also check food items for the Fairtrade mark. If youre interested in roughly calculating the environmental cost of your personal diet, check out the BBCs climate change food calculator for an estimate.

2. Shop locally.

The overall environmental impact of a food also depends on factors like where it is grown and how it is transported, says Comeau. Berries that are flown in or tomatoes grown in hothouses have higher GHG emissions than if they were grown locally, in fields.

3. Mix up your meals.

When particular foods increase in popularity, such as avocados, farms are expanded to meet growing demand. By steering clear of food trends and instead filling our plates with a variety of in-season produce grown as locally as possible, there is less pressure on farmers to up their supply.

4. Cut back on waste.If youre buying more food than you consume and throwing uneaten produce in the garbage, then all of the resources it took to grow the food has been wasted. Aim to plan meals ahead of time so you arent purchasing extras (which is easier on your pockets, too) and freeze what you can for future use.

5. Do what works for you.

Perhaps a plant-based diet doesnt work for you, and thats ok. Accessibility, affordability and, most importantly, personal health are all crucial considerations when making any changes to your dieteven when the environment is concerned. Therefore, the diet that works for you in terms of health, foods you can comfortably afford, and steps you takeif you choose toto reduce your GHG emissions, will look completely different to the one that works for a friend, and theres nothing wrong with that.

As a dietitian, I recommend that Canadians balance their efforts to reduce their environmental impact with their health goals, said Comeau. Your choices might be based on the environmental impact, but should also consider factors like your family’s health needs, preferences, where you live, your budget, and so on. An environmentally sustainable diet isn’t necessarily a healthy one, and vice versa. A dietitian can help you plan and find foods that you enjoy and meet your goals in terms of the environmentand your health goals.

Next, learn about the eco-friendly habits anyone can adopt.

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Milk

Cow’s milk is the protein winner with 12-grams of protein per cup. Joan Salge Blake, EdD, RDN opts for milk in smoothies because it provides calcium, vitamin D and potassium, three nutrients that many folks lack in their diet. But, if you’re lactose intolerant (these are the signs to watch out for), you can swap in a dairy-free milk alternative.

Greek Yogurt

Thick Greek yogurt can pack a powerful punch of protein with 18 to 20 grams per cup. Not all yogurts are created equal, so be sure to read the labels carefully when making your pick. (Here are 10 ways to enjoy Greek yogurt for breakfast.)

Cottage Cheese

Surprised? It adds a creamy, cheesecake-like flavour along with 25 grams of protein per cup. When you see Greek yogurt or tofu in a smoothie recipe, you can use cottage cheese instead.Want to supercharge your morning? Try one of our low-calorie smoothie recipes.

Kefir

Kefir is a probiotic-rich, yogurt-like drink that gets my stamp of approval. Simply substitute kefir in place of milk, yogurt or non-dairy alternatives in your smoothie. I like to blend 1 cup kefir, 1 tablespoon peanut butter, 1 tablespoon cocoa, 1 cup spinach and 1 banana. (Learn how to make your own coconut kefir.)

Raw Oats

Next time you blend a smoothie, start by whirring up 1/4 cup raw oatmeal. Once the oats look like fine flour, add in your remaining ingredients and you’ll be surprised by the cookie-like taste!Love oats? Then you’ll love this Make Ahead Breakfast Bowl recipe.

Cooked Quinoa

If you feasted on quinoa the night before and have some leftover, try blending 1/4 cup into your smoothie. This protein-packed grain makes for a nutty and slightly chewy texture. Plus, quinoa is one of the many essential food items that should be on your vegan shopping list.

Edamame or Tofu

Edamame gets New York City-based Amy Gorin, MS, RDN‘s thumbs up. “This vegetarian protein offers 17 grams of satiating protein per cup, and has a neutral flavour in smoothies,” she says.Looking to get more out of your workout? High protein smoothies are a great option to fuel up on protein and fibre. Here’s what else you’ll want to eat before and after your workout.

Guava

In general, fruits don’t typically boast much protein, but 1 cup of this tropical fruit actually has 4 grams. Guava is also high in vitamin C, vitamin A and folate. Sure, pineapple may be the favoured tropical fruit, but try guava next time you crave the tropics. (These healthy fruit smoothies make for an easy breakfast.)

Ground Flaxseed

San Diego based Elizabeth Shaw, MS, RDN, CPT adds flaxseed to smoothies. “Just one tablespoon boosts omega-3 fatty acids, fibre and protein in a smoothie,” she says. “Flaxseeds contain lignans, a plant compound that has antioxidant proprieties that can improve one’s total health!”This is what happens to your body when you stop eating processed foods.

Greens

Much like fruits, the protein content in most vegetables is relatively small. However, adding a cup of kale or spinach to a smoothie recipe can boost the protein by almost 3 grams, in addition to adding loads of vitamins and minerals.

Nuts and Nut Butters

San Diego-based dietitian Amanda Hibshman uses nuts for a protein boost in smoothies. Amanda says adding almonds to a smoothie provides great texture, like chocolate chips, but they are full of calcium, protein and healthy fats instead of sugar.Curious about the nutrition benefits of nut milk? We’ve broken it down for you here.

Hemp Seeds

Philadelphia-based dietitian Kelly Jones, MS, RDN, CSSD is a big fan of shelled hemp seeds in smoothies. Hemp adds plant-based protein, healthy fats and iron. It also creates a nice, smooth texture.Mushrooms are making a comeback with many foodies adding them to smoothies! Here’s why.

Chia Seeds

Lots of fibre, plant-based protein and omega-3 fatty acids make these little black seeds a perfect addition to any smoothie. If the texture makes your skin crawl, blend them up first, then add in remaining smoothie ingredients. Not in the mood for a smoothie? Check out our super simple Vanilla Chia Pudding recipe.

Beans

Like edamame, other beans can be disguised in a smoothie. Elizabeth Ward, MS, RDN and author of Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy says adding 1/4 cup of beans is a great way to boost protein and fibre.

Wheat Germ

Wheat germ doesn’t get the love it deserves! By adding two tablespoons of wheat germ to your favorite smoothie, you can boost the protein by over 4 grams, plus add fibre, folate, phosphorous, magnesium and manganese. Next, learn six healthy smoothie add-ins that should always be in your kitchen.

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