This March don’t just embrace green for St. Patrick’s Day but eat your greens with a plant based diet. I love a good steak on the grill almost any time of year. But, I also love rediscovering the brightness and freshness of switching to a plant-focused diet for a week, or month sometimes, to help me re-connect with my body.
In our February blog post, we covered some excellent heart-healthy foods we love, (including some excellent greens) and why they love us back. This month, we tackle why having a plant-based diet can be beneficial. The Golden Globes, Critic’s Choice Awards, and the Academy Awards (Oscar’s) Nominee Luncheon all featured vegan menus. The Governor’s Ball, after the Academy Awards, was 70% plant-based, and 30% vegetarian, citing the move as supporting its on-going efforts to reduce the shows overall carbon footprint. Additionally supporting responsible sourced and sustainably farmed foods.
So, what are plant-based diets? Why are plant-based diets good for you? Why should you consider them (and who are they good for)? And, can we still eat steak??
Let’s get started….
What are plant-based, or plant-forward diets?
According to Katherine McManus, MS/RD/LDN and contributing writer for The Harvard Medical School’s Health Blog,
- “Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.”
Why is a plant-based diet good for you?
The MD Anderson Center website listed these as the top five benefits of eating a plant-based diet:
- Boosts your immune system-As we read in last month’s blog, leafy greens and other vegetables are chock full of antioxidants, phytochemicals, and good old vitamins and minerals our body needs to ward off viruses and other infections, keeping your immune system healthy at the cellular level.
- Reduces inflammation-The antioxidants and phytochemicals that boost your immune system do double duty by neutralizing toxins from pollution, viruses and processed foods, as well as flush out free radicals from the body, keeping it balanced.
- Helps maintain a healthy weight-Eating a plant-based diet decreases the intake of foods that can cause weight gain. Maintaining a healthy weight also decreases the risk for certain types of cancers.
- Increases fiber intake-Fiber is a structural part of all unprocessed plants. Increasing your plant, and therefore your fiber intake, will help keep cholesterol down, maintain blood sugar levels, and can help lower your risk for certain cancers.
- Aids in lowering risk for cancer, diabetes, heart disease, stroke, and some mental health illnesses
And, can we still eat steak??
- While some say that eliminating all animal products is best for a plant-based diet, there are some that say that having steak, seafood or proteins from other animal sources can help keep a person on a plant-based diet more in balance. It is really up to you and your health professional to decide which option is best for your lifestyle and health needs.
How do you get started with a plant based diet?
A few ways to get started on a plant-forward diet is by substituting animal products, like dairy, with plant-based beverages (coconut, almond, pea-protein, soy, or rice milks), or red meats with white meats or legumes, white grains with whole grains, and to cook with healthy oils.
Here are some of our star-worthy recipes we’ve adapted to feature more plant-based foods.
Image via Fat Free Vegan
- For a healthier version of your favorite burritos, try the Vegetarian Burritos with Poblano Chili Sauce.
- If you are looking for a more plant-based lasagna, and one with no noodles, Polenta Lasagna with Portabellas and Kale from Fat Free Vegan is delicious.
- Vegetarian Shepherd’s Pie offers such a rich depth of flavor from the worcestershire sauce, you won’t even miss the ground beef.
Image via COOKIE + kate
- Cauliflower Falafel Veggie Burgers from COOKIE + kate is a great take on a power-packed healthy burger.
At Secret Ingredient, we meal-prep for clients that live a variety of lifestyles. How can we help you start your new journey toward a plant-based diet?
Contact us to set up a customized meal plan.
I look forward to talking with you,
Chris 
