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Rice, chana & lentil... yum!

even more of a fusion meal, basmati rice, chana-chilli and lentil bolognese

[plantbasedlivingwell]

Vegan Snickers

I made some vegan snickers the other day and I have not been able to stop eating them since.

SOURCE: https://www.tumblr.com/earthyjenna/173182535056/maddymangoes-i-made-some-vegan-snickers-the?source=share

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Spicy Pasta w Broccoli & Asparagus

A very rushed spicy pasta dish with broc and asparagus tonight. Had an appointment after work so I was starving by the time I got home!

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Noodles in creamy tahini sauce with mushrooms

Asian style noodles under 20 minutes - my type of meals 🙃

* click on photos for a better quality

1. What is required:

300 g. noodles

shiitake mushrooms (I bought the package of 30 g. dried mushrooms. I soaked them in hot water for several hours until soft)

250 g. frozen edamame or green beans

~ 100 ml. rice vinegar

2 tbsp soybean paste (I am using the Korean one. You can use miso paste. In this case take 3 tbsp because it’s less saltier)

2-3 garlic cloves

2 tsp maple syrup

2 tbsp soy sauce

80 ml. tahini

raw radishes and sesame seeds to garnish (optional)

* I am also using lemon grass powder and the mix of Asian spice.

2. Cook the noodles according to the package instructions. Rinse under cold water.

3. Chop mushrooms into quarters.

4. Heat a large pan. Cook mushrooms and green beans/edamame in water or oil over medium heat. 

5. While vegetables are cooked, mince the garlic cloves.

6. Mix tahini, soybean paste, soy sauce, rice vinegar, and maple syrup in a bowl. Add the minced garlic.

7. When vegetables are soft, add noodles and the tahini sauce. Mix well and cook for 5-7 minutes.

8. Garnish with sesame seeds and sliced radishes.

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smoked tofu, sauteed mushrooms and carrots with gochujang, cauliflower rice and spicy nori

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Delectable

🍉 🫐

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[plantbasedlivingwell]

Just some of this week's lunches.

Lots of salady bits with a TON of spinach or kale underneath

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[plantbasedlivingwell]

nice cream for breakfast

Like apparently every other vegan/wfpb person, one of my favorite things about how I eat is when I have nice cream for breakfast. It feels luxurious.

This morning I wanted treats. I’m cranky and on my period and I didn’t want to put effort into responsible things. So for breakfast I blended frozen bananas with yesterday’s leftover tofu pumpkin mousse (sweetened with date sugar and maple syrup) and I mixed in a small handful of homemade granola for texture (just rolled oats, cinnamon, homemade date paste, nuts and seeds, coconut pieces).

This breakfast included beans (tofu), vegetables (pumpkin), fruit (dates, banana), grains (oats), nuts&seeds, and herbs&spices.

Awesome.

SOURCE: https://www.tumblr.com/notjustanyveg/663863365672861696/nice-cream-for-breakfast?source=share

[plantbasedlivingwell]

23/03 14:00 romaine lettuce, tomatoes, cucumber, cherry tomatoes, chickpeas, baby potatoes, balsamic vinegar, broccoli

(fyi chickpeas and potatoes boiled and then roasted in English mustard and coconut aminos)

SOURCE: https://www.tumblr.com/plantifulvegan/679648581901221888/2303-1400-romaine-lettuce-tomatoes-cucumber?source=share

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REVIEW The Everything Plant-Based Meal Prep Cookbook by Diane K. Smith 200 Easy, Make-Ahead Recipes Featuring Plant-Based Ingredients

REVIEW

The Everything Plant-Based Meal Prep Cookbook

by Diane K. Smith

 200 Easy, Make-Ahead Recipes Featuring Plant-Based Ingredients

 Long ago my mother told me that if a cookbook provides ONE recipe that you use over and over or that you make one time and want to repeat then it is well worth the money spent. This book has more than one recipe I would like to make, and I have a feeling some would be added to my list of repeated meals.

 Before the book begins there is a note that all books in this series have color coded boxes:

* Green: Question/answers to common questions

* Blue: facts/important snippets of information

* Red: alert/urgent warnings

* Yellow: essential/quick handy tips

 The book begins with an introduction swiftly followed by How to Eat and Meal-Prep a Plant-Based Diet. It includes:

* Definition of Whole-Food, Plant-Based Diet

* Whether or not WFPB is Vegan

* Whether or not meat is allowed

* Health benefits of WFPB Diet

* Negative impact of animal foods on the body

* Information about processed foods

* How to decide if a packaged food is a good idea or not

* Protein – will I be able to get enough?

* Is soy okay?

* Are carbs bad?

* Fruits and Vegetables – Indulge, dirty and clean and what that means, organic vs non-organic, fresh vs frozen versus canned

* Beans…their importance and how often to eat them

* Nuts & Seeds

* Oils

* Cooking without oil

* Meat Substitutions

* Recipe Substitutions

* Supplements

* Meal Prep/Meal Prep Game Plan

* Sweeteners

* Weekly Meal Plans

* Useful Kitchen Tools

* Storage containers

* Reheating

* Personalizing recipes

 Recipes Sections:

* Breakfast

* Appetizers

* Salads

* Soups & Stews

* Lunch

* Main Dishes

* Side Dishes

* Sauces & Condiments

* Desserts

* 2 Week Meal Plan

 There were gorgeous photographs, tidbits of information, ways to use a burger recipe for meatballs to use in salads or with pasta or in other ways, intriguing ideas for meals and more. Living in Lebanon during the pandemic I am finding it difficult to find imported items so things like tofu, tempeh, plant milks and other items and if I can find them they have become prohibitively expensive so the recipes that I could actually MAKE from the book might be more limited than it once was or than if I were living in the West.

 Did I enjoy this book? Yes

Would I buy it for myself or as a gift? I would

Who might like this book? Those new to eating this way or those wanting to move this direction.

 Thank you to NetGalley and Adams Media for the ARC – This is my honest review.

 4-5 Stars

    BLURB

 Lose weight, stay healthy, and feel great every day with over 200 delicious, plant-based recipes perfect for your weekly meal prep! The plant-based diet doesn’t have to be complicated. There’s no need to worry about figuring out challenging recipes or spending extra time in the kitchen every day. The solution is meal prep! Now you can focus on eating fruits, vegetables, and healthy fats while receiving the nutrients you need for your healthy lifestyle straight from plant food sources. In The Everything Plant-Based Meal Prep Cookbook you will prepare your plant-based dishes in advance so you always have everything you need to stay on track with your diet. Including easy explanations of how to combine the plant-based diet with a meal prep schedule, you’ll find it easier than ever to incorporate vegan foods into your daily life. With more than 200 delicious, plant-based recipes such as Cauliflower Pasta Alfredo and Carrot Quinoa Chocolate Chip Cookies, this book provides the perfect meals to make ahead of time and eat throughout the week or to freeze and eat later in the month. Whether you’re trying to kick-start a healthier lifestyle or streamline your current cooking process The Everything Plant-Based Meal Prep Cookbook will have you looking and feeling your best...while freeing up more time for the things you love.

SOURCE: https://www.tumblr.com/cathygeha/635050456809340928/review-the-everything-plant-based-meal-prep?source=share

[plantbasedlivingwell]

Tuesday at the Doctors -- You Are What You Eat

Today was a productive day. In the morning I went to two doctor appointments. They were yearly checkups for several of the bullets I’ve dodged over the years. The news is good: I’m ready for another 70 years .

To make the day even better, I dropped by the food truck that does business next to the hospital and picked up four Thai Peanut Curry meals, with organic tofu. In the years when I was seeing a doctor almost every month, I would reward myself with a Starbucks espresso, bear claw, a half-pound of Sees chocolate candy, and then a Thai peanut curry bento. Thinking I was being reasonable, I would ration out the Sees candy over a week or so.

Those days are in the past. After my close calls with the Grim Reaper, I shaped up and started to take an interest in what was going into my body. The more research I did, the more I realized that a whole food, plant-based diet was the best way to go. No more Starbucks, no more Sees candy, no more Taco Bell, no more Chipotle. Just plants. And, it’s good for the animals of the earth.

SOURCE: https://www.tumblr.com/doukat/665528897166868480/tuesday-at-the-doctors-you-are-what-you-eat?source=share

[plantbasedlivingwell]

List of books and movies to read/watch for info about wfpb “diet”-

Forks over Knives movie

Forks over Knives books

The China Study by T Collin Campbell

The Gamechangers movie

How Not to Die by Dr Gregor.

How not to Diet by Dr Gregor

SOURCE: https://www.tumblr.com/williemthespeedster/683056919922999296/list-of-books-and-movies-to-readwatch-for-info?source=share

[plantbasedlivingwell]

What Is Plant-Based Diet And Where Do I Begin?

You have probably heard about a plant-based diet, but you don’t know where to start. Don’t think too much because you have come to the right place. Here you can get the best advice and start your journey without any hassle. A plant-based diet is one of the best ways to improve your overall health, avoid many chronic diseases, and boost your energy levels. Simply move to this diet, and always remember that changing your nutrition is a great way to live healthier and longer.

What is a plant-based diet?

A plant-based diet focuses on foods, especially from plants. This not only includes fruits and vegetables but also nuts, seeds, oils as well as whole grains. Moving to this diet doesn’t mean you never meat or dairy. Rather, it means you are choosing to eat plants more than other types of food. Plant-based diets provide the needed amount of protein, fats, carbohydrates, vitamins, and minerals that ensure optimal health.

The Benefits of Plant-Based Diet

There are several benefits to moving to plant-based nutrition. These benefits are as follows:

Plants help to lose weight

Keeping a healthy weight is easy if you opt for a plant-based diet. If you are overweight or obese, you are also at high risk of suffering different types of cancers. Thus, if you eat mostly plants as well as add in exercise, you will lose a lot of weight. Simply remove those foods that lead to weight gain, and rest assured that eating plants will help you a lot.

Plant foods reduce inflammation

Plant foods can also reduce inflammation. Plants are full of essential nutrients that boost your immune system. They can remove all the toxins from pollution, bacteria as well as many viruses.

You can avoid cancers

Based on many studies, eating whole plant foods, as opposed to processed foods, will help you avoid many cancer cases. Plant-based diets will surely protect against gastrointestinal, breast, and prostate cancers.

The athletic performance will become better

The number of athletes who decide to turn to a plant-based diet is growing day by day. This is because it enables professional athletes to reach optimal performance. Plants are a great choice for athleticism, so if you are a sportsman, then be sure this diet will help you.

A plant-based diet may keep your heart healthy

Eating meat a lot can cause heart issues, so cutting back on meat can lead to success. It will reduce the risk of developing cardiovascular disease. Make sure to add legumes, fruits, whole grains as well as healthy oils to your daily routine.

Some useful ways to get started with a plant-based diet

Here are some helpful tips due to which you can get started on a plant-based diet.

Eat a lot of vegetables. Make sure you fill your plate with various vegetables both at lunch and dinner. Include as many colors as possible when choosing your vegetables.

Have small amounts. You need to change the way you think about meat. We advise you to use meat as a garnish instead of a centerpiece.

Opt for healthy fats. Note that fats in olives, nuts, seed, and olive oil are healthy, so you can eat them and have peace of mind.

Choose whole grains for breakfast. We advise you to start with buckwheat, oatmeal, quinoa. Then you can also add some nuts and fresh fruits.

Don’t forget to try different green leafy vegetables such as collards, Swiss chard, spinach, and other greens.

For dessert, never hesitate to eat fruits. A slice of apple, watermelon, or juicy peach can satisfy you when you are craving sweet candy after a meal.

How to get started?

Over time, eating a plant-based diet will become a real enjoyment for you. Here are some ideas to get you started.

Breakfast: You can go for rolled oats with walnuts, banana, and a sprinkle of cinnamon. You can fill a whole-wheat tortilla with scrambled egg, peppers, onions, and cheese for making a breakfast wrap.

Lunch: Greek salad is a recommended option for lunch as well. Olive oils, fresh tomato, feta cheese can be wonderful as well. If you need something for dessert, you can choose fresh melon or strawberries. If you are craving pizza, you can try it with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom.

Dinner: We advise you to try grilled vegetable kabobs with grilled tofu, quinoa, and spinach salad. Another option is whole-wheat pasta, a salad with tomatoes that includes olive oil and balsamic vinegar.

How can you get all the nutrients from plant-based diets?

When you are following a plant-based diet, you should never forget to focus on the most important nutrients. These are vitamin B12, minerals required for bone health like vitamin D and calcium, protein as well as omega-3 fatty acids.

Certain nutrients are not found in plants. For example, if you mainly eat plant foods, your body will always lack vitamin D, B12 as well as omega-3 fatty acids. Thus, these vitamins should be sourced from other foods including fortified plant milk, spreads, and cereals. You can discuss your nutritional plan with your doctor first and then start your healthy journey.

Go for plant-based diets and enjoy improved health outcomes

Many diets have come and gone. However, there is one diet that is appreciated by all and brings improved health outcomes. A plant-based diet is the best solution that can bring several benefits. It is designed to decrease your risk of cancers, heart disease, and can help you avoid gaining weight.

Adopting a plant-based lifestyle can make your health better than ever. The positive effects of a plant-based diet are known to everybody. Once you start eating plant foods, you will enjoy clearer skin, better digestion, high levels of energy as well as improved immunity.

Always remember that eating a diet higher in plant foods and lower in animal products can work magic. If you have also decided to make the switch to a plant-based diet, just start reducing meat and dairy intake gradually, and you will notice significant changes in your diet.

SOURCE: https://www.tumblr.com/sheruclassicworld/681399363151462400/what-is-plant-based-diet-and-where-do-i-begin?source=share

[plantbasedlivingwell]

Know Your Legumes

There is no limit to how you can incorporate legumes into various dishes for hearty, satisfying meals that are loaded with nutrients.

Besides protein and fiber, legumes are packed with important vitamins and minerals the body depends on like iron, potassium, zinc, copper, manganese, vitamin A and vitamin K.

One of the easiest ways to consume more of these hearty legumes is via soups like lentil and split pea, three bean salads, chili recipes, stir fry’s, beans & rice, peas with rice pilaf....it’s only limited to your imagination.

Smash cooked chickpeas with plant based Mayo, celery, carrots, onion, & carrots on your favorite bread for a plant based chickpea salad. This is so quick & easy to make for a lunch recipe I adore.

My favorite part is that all of these legumes can be purchased in dry bulk for relatively low costs, so stocking up is easy. Dried goods are my favorite because they’re always there for back up.

Keep dried legumes on hand with vegetable stock, frozen veggies and spices for easy, nutritious meals you can toss in a crock pot any night of the week.

SOURCE: https://www.tumblr.com/fortheloveofnutrition/641840196597465088/there-is-no-limit-to-how-you-can-incorporate?source=share

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Switch Over to a Plant-Based Diet and Create 19 Million New Job, A New Study Reveals

New research just published touts the benefits of switching to a mostly plant-based diet, which will improve the health of humans and the well-being of the planet, lowering our carbon footprint, benefiting the climate and creating millions of jobs in our region over the next decade.

By switching from animal-based to plant-based diets, 19 million jobs would be created in economically hard-hit Latin America and the Caribbean. Tourism and trade have been affected by the ongoing COVID-19 outbreak. Farming and growing communities are experiencing increasing economic hardship. Our favorite foods come from them.

It was estimated by the International Labor Organization and the Inter-American Development Bank that we could create 22.5 million jobs in Latin America and the Caribbean within the next ten years, 19 million in whole-food plant-based food production, by de-carbonizing our food systems.

Plant-based diets are not only better for human health and the planet, but they will also create more jobs in sustainable or low-carbon agriculture. Plant-based foods and ecotourism will create new jobs and help revive faltering economies that have been weakened by the pandemic. A Forbes report titled Jobs in a net-zero emissions future in Latin America and the Caribbean found that a transition to plant-based diets would be an important component of achieving net-zero emissions.

Opportunities for greater success

“The pandemic has cruelly exposed the vulnerability of our societies," the study authors write. "The troubling levels of inequality have ensured the coronavirus has hit hard even the most prosperous countries in Latin America and the Caribbean. Informal workers, who represent 49 percent of employment, have been severely affected by lockdowns and social distancing measures, which have limited or temporarily halted their livelihoods."

The same could be true in North America, as they add: "As the global economy gradually restarts following the COVID-19 lockdown, now is the time to craft a more inclusive, resilient, and sustainable future. "

They added:  "This collaborative effort is the first to document how shifting to healthy food and more sustainable diets, which reduce meat consumption while increasing plant-based foods, would create jobs while reducing pressure on the region’s unique biodiversity."

Anyone interested in lowering their carbon footprint while helping economic opportunity in the region and around the globe should switch to a mostly plant-based diet, they concluded.

SOURCE: https://www.tumblr.com/healthybridge/657960426161782784/switch-over-to-a-plant-based-diet-and-create-19?source=share

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Meet Acerola, sometimes called the Barbados Cherry

It is most well known for being more rich in vitamin C than oranges or strawberries. I was first introduced to this interestingly named fruit through Daily Harvest- they make a smoothie featuring this nutritional powerhouse.

Since our bodies don’t make vitamin C, it’s super important we consume enough of it to support the immune system and prevent health issues like scurvy, build collagen (you know, the connective tissue in skin, cartilage, tendons, and blood vessels) and fight infection.

In addition to a high dose of vitamin C, the acerola cherry offers calcium, iron, niacin, phosphous, riboflavin, and thiamine while being an antioxidant that May help treat liver ailments, diarrhea, coughs, and colds. Some even believe it has anti aging properties and promotes longevity while providing increased energy.

Since it tends to grow in tropical regions, a popular way to get it is in powder form that’s easy to mix in smoothies. Another way is in capsule forms; both tend to be readily available in health food stores and vitamin shoppes.

SOURCE: https://www.tumblr.com/fortheloveofnutrition/670951748750442496/meet-acerola-sometimes-called-the-barbados?source=share

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If the world adopted a plant-based diet we would reduce global agricultural land use from 4 to 1 billion hectares - Our World in Data

"The expansion of land for agriculture is the leading driver of deforestation and biodiversity loss.

Half of the world’s ice- and desert-free land is used for agriculture. Most of this is for raising livestock – the land requirements of meat and dairy production are equivalent to an area the size of the Americas, spanning all the way from Alaska to Tierra del Fuego.

The land use of livestock is so large because it takes around 100 times as much land to produce a kilocalorie of beef or lamb versus plant-based alternatives. This is shown in the chart.1  The same is also true for protein – it takes almost 100 times as much land to produce a gram of protein from beef or lamb, versus peas or tofu."

Source: https://www.tumblr.com/mytmblrname/679622680053530624/if-the-world-adopted-a-plant-based-diet-we-would?source=share