Posts tagged plant-based diets


Mashed Cauliflower with Lemony Brussels Sprouts

Ingredients

  • 2 cups cauliflower
  • 2 cups Brussels sprouts
  • 3 tablespoons extra virgin olive oil
  • ¼ cup milk or milk alternative
  • 1 lemon
  • 3 spinach leaves

Instructions

  1. Prepare cauliflower: remove leaves and stem from cauliflower and cut into pieces.
  2. Prepare Brussels sprouts: remove the outer leaves, cut off the stem, and cut in half.
  3. Bring small amount of water to a boil in saucepan with steamer basket.
  4. Reduce heat to medium.
  5. Add Brussels sprouts to steamer basket and cover. Steam Brussels sprouts for 5 to 10 minutes until tender. Remove and set aside.
  6. Add cauliflower to steamer basket and cover. Steam cauliflower for 10 to 15 minutes until soft enough to mash.
  7. Remove cauliflower and mash with 1 tablespoon of olive oil and ¼ cup milk.
  8. Arrange Brussels sprouts over mashed cauliflower.
  9. Drizzle lemon dressing (recipe below) over cooked vegetables and garnish with spinach.

Dressing

  1. Squeeze the juice of lemon and mix with the remaining 2 tablespoons olive oil.
  2. Whisk together.

How to Become a Vegan

hummus saladA recent Harris Poll found that 47% of Americans eat at least one vegetarian meal a week.  Are you one of this growing number of people interested in eating more plant-based meals? Or maybe you just want to totally change your diet and become vegan? Either way download Eat More Plant-based Meals a resource that provides tips on how to make the changes easy, fun and sustainable.

  • Discover how to increase your plant-based meals, while keeping one or two of your life long favorites.
  • Learn how to stock your pantry and refrigerator with staples that will make it easy to eat plant foods anytime.
  • Check out the Nutrition Tips that provide incentives to make plant foods your preference.

Vegetarian? Vegan? Raw Diet! What’s the difference?

Plant-based diets are gaining momentum and becoming more mainstream. Pop your head into any grocery store and you’ll be able to find numerous products marked “Vegetarian” or “Certified Vegan.” It can be difficult to know what’s what! Below are brief definitions to help guide you.mushrooms

Vegetarians do not consume any fish, meat, or poultry. A lacto-vegetarian consumes dairy products and an ovo-vegetarian consumes eggs. A lacto-ovo vegetarian consumes both dairy products and eggs, but no meat. Products labeled “vegetarian” typically do not contain any meat or meat-derived products; however, there are no regulations in the U.S. governing the use of “vegetarian” on a label.  To be certain that a product is vegetarian, contact the manufacturer. An example of a meat-derived product is gelatin, which is prepared from animal bones.

Vegans are vegetarians who do not consume any animal/insect=derived products including dairy products, eggs, and honey. This group avoids animal/insect-based food dyes, binders, and additives.

Individuals following a Raw Diet consume products that are uncooked and unprocessed.   The percentage of raw foods can vary from 50-100% raw.  Their diet may or may not be vegan.  Consumers of the raw diet do not cook foods at temperatures greater than 116 degrees Fahrenheit. Examples of raw foods are typically vegan include fresh fruit and vegetables, nuts, seeds, sprouted grains, beans, and dried fruit. Depending on the individual’s preference raw meat like Carpaccio or raw fish like sushi may be eaten as well as raw milk products.

The Academy of Nutrition and Dietetics recognizes that appropriately planned vegetarian and vegan diets are healthful for all age groups.   Completely raw diets are not recommended for infants and children due to concerns with nutrient adequacy