Benefits of a Plant-Based Diet

Benefits of a Plant-Based Diet

The American Cancer Society is now suggesting to eat more fruits and vegetables, and limiting or cutting out meats and dairy in our diets.  Plant-based diets benefits not only us, but also the environment. Check out Rich Roll's podcast on "Cowspiracy"  to find out information on the negative impact the meat and dairy industry has on our planet.  It takes approximately 1800 gals. of water to produce one pound of beef (26 grams of protein per 100 grams), compared to approximately 250 gals of water to produce one pound of soybeans (36 grams of protein per 100 grams). And most of the soybean crops are to feed the cattle!  Check out some statistics at Food and Water Footprint.

Here are two articles on the benefits of eating a plant-based diet: How Cancer, Diabetes and Other Health Concerns can Be Addressed By What You Eat and How to Reverse Aging and Change Lives Through Food.

Food for Thought

Cholesterol in a Nutshell

Cholesterol

We have had several questions about what foods to eat and which to avoid to help lower cholesterol levels.  While we are not qualified to give out medical advice, we do have some recommendations for gaining valuable health information online.  This article is a good place to start:  Lowering Cholesterol With a Plant-based Diet

Overcoming Flu Season

Strengthening Our Immune Systems

With flu season upon us, it is good time to keep our immune systems strong.  As we all should know, WASH your hands through out the day, especially before eating.  According to the Center for

Disease Control, the flu season has reached epidemic levels.

Check out this article from One Green Planet:
 Plant-Based Foods To Boost Your Immune System

Maintaining proper balance of healthy gut flora is a crucial component of our health.  While the development of antibiotics has lengthened our lifespans and are 
sometimes necessary, our excessive and inappropriate use of these drugs 
may be causing serious long-term consequences we are only now 
becoming fully aware of  (not to mention the side effects).

We will be doing a post in the near future on maintaining proper "gut" health; until then here is a great article/video on improving your health by Kris Carr.  You really should check out her story and website...she's truly an inspiration.  You could stay on her site all day!

Food for Thought

Information Sunday

Information Sunday

Today's post is all about information.  I come across so many articles about nutrition and wellness, and I'd like to share a few with you.  These are from one of my favorite websites, One Green Planet:  

5 Pantry Staples and 10 meals   

Plant-based Nutrition Myths Busted

Lifestyle Changes to Improve Your Muscle Tone Without Eating Meat  

Another great website with lots of valuable information is Mind Body Green.  Check out one of their posts I found to be interesting: How to Make it Real Easy to Eat Healthy.

  

Lastly, here's our latest cookbook recommendation:  "The Thug Kitchen Cookbook".  Let me warn you, it contains language that may be offensive to some, so with that in mind make your own decision whether or not to check it out.  We find it humorous, and the recipes easy to make and delicious.  In addition, the nutritional knowledge is unsurpassed.

Tempeh Reuben Sandwich

Tempeh Reuben Sandwich

Tempeh is an organic fermented soy product, very high in protein and considered to be a great replacement to meat.

             This a much healthier alternative to the original Reuben sandwich for us non-meat eaters.

                                             Everyone who has tried these, LOVE them!

Ingredients:

1- 8 oz. package of Tempeh

Organic Sauerkraut

Avocado

Rye Bread

Marinade:

1/2 cup vegetable broth

1 tbs. Dijon Mustard

2 tbs. Coconut Amino Acids or Soy Sauce

1 tbs. Maple Syrup

1 tsp. Liquid Smoke

Prepare your marinade in a small bowl and set aside.

Cut and slice Tempeh (see pic), oil a cast-iron skillet (preferred) and brown each side over med-high heat. When browned, add marinade and let it sizzle!  Turn down heat to simmer.  The tempeh will soak up the sauce which will be a sticky paste in 5-6 minutes.

Sauce/Dressing

1/2 cup vegenaise

2 tbs. organic pickle relish

1-2 tbs. organic ketchup

Mix all together.

Brush olive oil and garlic powder on your slices of Rye bread and put in a toaster oven to toast.  To assemble your sandwich: apply sauce to bread, add tempeh, sliced avocado (cheese replacement) and load it up with sauerkraut.  ENJOY!

Please use organic sauerkraut and pickle relish,

as traditional products use Sodium Benzoate as a preservative.

Tempeh

Kristen's Vegan Crock-Pot Chili

Kristen's Vegan Crock-Pot Chili

Ingredients:

• Crushed Tomatoes-28 oz. can
• Diced Tomatoes-28 oz. can
• Red Kidney Beans-Two 15.5 oz. cans
• White Cannellini Beans-15.5 oz. can
• Black Beans-15.5 oz. can
• 1 Large White Onion, Diced
• Spices: Garlic Powder, Cumin, Italian Seasoning Blend, Chili Powder
• Optional-1 bag of browned Gardein Beefless Ground Crumbles

Brown the Gardein Beefless Ground Crumbles according to package instructions.

Meanwhile, add all other ingredients to your Crock-Pot.  Once browned, add the Beefless Crumbles.  I like to cook the chili on the highest heat setting for approximately 4 hours, but if you have more time and would like it to cook longer, by all means use the Crock-Pot setting that you're most comfortable with.  Stir occasionally and enjoy!

A note from Kristen regarding the spices:  You'll see I didn't put exact measurements in the ingredient list.  When it comes to flavoring with spices, I like to cook by taste rather than measurement.  However, for a guideline I would say I used approximately 2 Tablespoons of Chili Powder and 1 teaspoon of all other spices.

As with all of our recipes, please drop us a note or comment if you try them.  And please share, share, share our blog with your friends and family; we love sharing our joy of cooking (and eating!) with others.