The Power of Plant-Based Eating

The Power of Plant-Based Eating

by | Sep 5, 2023 | Well Balanced Wisdom

In a world where health, sustainability, and compassion are taking center stage, plant-based eating has emerged as a powerful movement. The benefits of adopting a plant-based lifestyle extend far beyond personal health, encompassing the environment and animal welfare as well. Let’s delve into the remarkable advantages of plant-based diets, explore common myths, and discuss tips for plant-based eating.

Benefits of Plant-Based Eating:

     

      • Nutritional Impact: Plant-based diets are rich in essential nutrients, including vitamins, minerals, fiber, and antioxidants. Fruits, vegetables, whole grains, legumes, nuts, and seeds offer a wide array of nutrients that support optimal bodily functions and help prevent or treat chronic diseases such as heart disease, diabetes, and certain types of cancer.

      • Environmental Advantages: Through reducing or eliminating animal products from our plates, we can significantly reduce our carbon footprint and conserve precious natural resources. Plant-based diets promote the farming of a variety of fruits, vegetables, grains, and legumes which can help nourish the soil. In addition, organic options will support farming practices that do not utilize pesticides which can be harmful to the environment.

      • Ethical Values: For some, choosing plant-based foods is an embodiment of compassion towards animals. Factory farming practices often involve overcrowded and inhumane conditions for animals, causing immense suffering. Through choosing plant-based products, consumers often feel that they are supporting companies that align with their ethical values.

    Plant-Based Myths Busted: Addressing Concerns and Misconceptions

    Despite the numerous benefits of plant-based eating, misconceptions and concerns still linger. Some worry about protein intake, nutrient deficiencies, and limited options. With proper planning, a well-balanced plant-based diet can provide all the necessary nutrients and delicious alternatives. However, plant-based individuals need to be extra mindful of including foods that provide enough  protein, iron, calcium, and vitamin B12.

    Practical and Delicious Tips

    Transitioning to a plant-based lifestyle doesn’t have to be overwhelming. Start by incorporating more plant-based foods into your meals gradually. You can start slowly by substituting meat with plant proteins such as tofu, tempeh, or beans a few times a week. Finely chopped mushrooms and lentils make a great substitute for ground beef on taco or pasta nights.

    Experiment with new recipes that highlight the flavors and versatility of plant-based ingredients. From hearty lentil stews to vibrant veggie stir-fries and decadent dairy-free desserts, the world of plant-based cooking is a delightful adventure waiting to be explored.


    If you are interested in learning more about plant-based eating or are looking for support as you transition into a plant-based lifestyle, book a call with one of our nutrition coaches by clicking here or check out our DIY guide below.

    In this 24-page guide, you’ll find strategies for success, nutrients you will need, and exactly what to stock up on to make your new plant-forward lifestyle easy-peasy.

    Includes:

    • Must have items in your kitchen
    • Nutrients to go nuts over
    • Plant Protein
    • 10 mouth-watering recipes!

    ​
    ​PLUS A BONUS VIDEO RECORDING:

    How Your Friendly Dietitians Eat More Plants and Less Meat.

    Learn More
    The No-Cook Summer Recipe Series: Mango Salsa

    The No-Cook Summer Recipe Series: Mango Salsa

    by | Aug 16, 2023 | Recipes and Meal Ideas

    Welcome to the last post of or series! Thank you for joining us as we embraced the cool and fresh, savoring the simplicity and beauty of uncooked ingredients. Beyond their convenience, no-cook recipes are a celebration of seasonal abundance and creativity.

    This series was created with the summer heat in mind, so you can can stay fueled and cool all summer long!

    Our last recipe of the series is a delightful combination of ripe, juicy mangoes, zesty lime juice, and colorful vegetables that come together in a burst of flavors. This sweet and tangy salsa is perfect for pairing with tortilla chips, as a topping for grilled chicken or fish, or as a refreshing side dish on a warm summer day.

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    Sweet and Tangy Mango Salsa

    This Sweet and Tangy Mango Salsa is a celebration of tropical flavors that will add a burst of freshness and zest to your meals. Enjoy the delightful combination of juicy mangoes, zesty lime, and colorful vegetables in every spoonful!
    Prep Time 6 minutes
    chilling time 30 minutes
    Total Time 36 minutes
    Servings 6

    Ingredients

    • 2 large ripe mangoes peeled, pitted, and diced
    • 1 medium red bell pepper diced
    • 1/2 red onion finely chopped
    • 1 jalapeño seeded and diced
    • 1/4 cup fresh cilantro chopped
    • juice of one lime
    • 1 Tbsp honey
    • 1 Tbsp extra virgin olive oil
    • 1/2 tsp ground cumin
    • salt and pepper to taste

    Instructions

    • In a large mixing bowl, combine the diced mangoes, diced red bell pepper, finely chopped red onion, diced jalapeño pepper, and chopped cilantro.
    • In a separate small bowl, whisk together the lime juice, honey (or agave nectar), extra-virgin olive oil, ground cumin, salt, and pepper until well combined.
    • Pour the dressing over the mango and vegetable mixture in the large bowl.
    • Gently toss all the ingredients together until the salsa is evenly coated with the sweet and tangy dressing.
    • Taste the mango salsa and adjust the seasoning if needed, adding more lime juice, salt, or honey to balance the flavors to your preference.
    • Cover the bowl with plastic wrap or transfer the mango salsa to an airtight container. Refrigerate for at least 30 minutes to allow the flavors to meld together.
    • Before serving, give the salsa a gentle stir to redistribute the dressing.

    Notes

    Serve the Sweet and Tangy Mango Salsa as a refreshing dip with tortilla chips or as a flavorful topping for grilled chicken, fish, or tacos.
    The No-Cook Summer Recipe Series: Cowboy Caviar

    The No-Cook Summer Recipe Series: Cowboy Caviar

    by | Aug 10, 2023 | Recipes and Meal Ideas

    Gone are the days of slaving over a hot stove; instead, we invite you to continue to embark on a delightful journey of no-cook recipes that showcase the bountiful offerings of nature, transformed into nourishing masterpieces without the need for any heat.

    This series was created with the summer heat in mind, so you can can stay fueled and cool all summer long!

    Our third recipe is versatile- serve it as a side dish or dip for parties, gatherings, or family meals. Plus, you can prepare it in advance and let it sit in the fridge until you’re ready to serve, making it a convenient and delicious option to snack on throughout the week.

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    Cowboy Caviar

    Cowboy Caviar, also known as Texas Caviar, is a zesty and flavorful salsa-style dip that combines a variety of colorful vegetables, beans, and a tangy dressing. It's perfect for serving as a side dish, a dip for tortilla chips, or even as a filling for tacos.
    Prep Time 2 minutes
    Total Time 2 minutes
    Servings 4

    Ingredients

    For the salad:

    • 1 can (15 oz) black beans drained and rinsed
    • 1 can (15 oz) black-eyed peas drained and rinsed
    • 1 cup corn kernels canned, fresh, or frozen
    • 1 cup cherry tomatoes diced
    • 1/2 cup red bell pepper diced
    • 1/2 cup green bell pepper diced
    • 1/2 cup red onion finely chopped
    • 1/4 cup fresh cilantro chopped
    • 1 jalapeño pepper seeded and diced

    For the dressing:

    • 1/4 cup extra virgin olive oil
    • 1/4 cup red wine vinegar
    • 1 tsp honey
    • 1 tsp chili powder
    • 1/2 tsp garlic powder
    • salt and pepper to taste

    Instructions

    • In a large mixing bowl, combine the drained and rinsed black beans, black-eyed peas, corn kernels, diced cherry tomatoes, diced red and green bell peppers, finely chopped red onion, chopped cilantro, and the optional diced jalapeño pepper (for those who enjoy some heat). Gently toss the ingredients together to ensure even distribution.
    • In a separate small bowl, whisk together the olive oil, red wine vinegar, fresh lime juice, honey (or agave nectar), ground cumin, chili powder, garlic powder, salt, and pepper. Adjust the seasonings to your taste preferences, adding more lime juice for tang or more honey for sweetness.
    • Pour the dressing over the salad mixture and toss everything together until all the ingredients are well coated with the dressing.
    • Cover the bowl with plastic wrap or transfer the Cowboy Caviar to an airtight container. Refrigerate for at least 1 hour to allow the flavors to meld together. For even better results, refrigerate it overnight.
    • Before serving, give the Cowboy Caviar a gentle stir to redistribute the dressing and flavors. Garnish with additional cilantro leaves if desired.

    Notes

    Serve the Cowboy Caviar as a side dish alongside grilled meats, or as a flavorful dip with tortilla chips. You can also enjoy it as a filling for tacos or alongside grilled chicken or fish.
    The No-Cook Summer Recipes Series: Caprese Salad Skewers

    The No-Cook Summer Recipes Series: Caprese Salad Skewers

    by | Aug 1, 2023 | Recipes and Meal Ideas

    The sun-kissed days of summer are in full swing, bringing with them an abundant harvest of vibrant fruits, fresh vegetables, and a medley of aromatic herbs. As we bask in the warmth of the season, the last thing we want is to spend time over a hot stove or grill.

    This series was created with the summer heat in mind, so you can can stay fueled and cool all summer long!

    Below are some simple and delicious caprese salad skewers. The simplicity of the ingredients and the ease of preparation make these skewers a popular choice for serving as finger food, appetizers, or even as a light summer snack. They offer a burst of fresh flavors that are sure to please any palate, making them a delightful addition to any summer gathering.

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    Summery Caprese Salad Skewers

    The vibrant red tomatoes, creamy white mozzarella, and vibrant green basil leaves create a beautiful color combination, while providing a flavorful addition to any meal.
    Prep Time 12 minutes
    Total Time 12 minutes
    Servings 4

    Ingredients

    • 16 cherry tomatoes
    • 16 small fresh mozzarella balls
    • 16 fresh basil leaves
    • Balsamic glaze or reduction as desired
    • salt and pepper to taste
    • 16 small skewers or toothpicks

    Instructions

    • Wash the cherry tomatoes and fresh basil leaves. Drain the mozzarella balls if they are packed in water.
    • Take a skewer or toothpick and start by threading one cherry tomato onto it, followed by one mozzarella ball, and then one basil leaf. Repeat this pattern until you have four ingredients on each skewer, ending with a cherry tomato on top.
    • Lightly season the skewers with a sprinkle of salt and pepper to taste.
    • Just before serving, drizzle the Caprese salad skewers with a balsamic glaze or balsamic reduction and a generous drizzle of extra-virgin olive oil.
    The No-Cook Summer Recipe Series: Watermelon Gazpacho

    The No-Cook Summer Recipe Series: Watermelon Gazpacho

    by | Jul 26, 2023 | Recipes and Meal Ideas

    As the scorching summer sun beats down, the last thing we want is to spend hours slaving over a hot stove. Luckily, there are plenty of delicious recipes that are perfect for those hot summer days when you want to keep cool and avoid cooking altogether.

    Our no-cook recipe series was created with the summer heat in mind, so you can can stay fueled and cool all summer long! We’ll be sharing family favorites, reinvented classics, and innovative concoctions that showcase the essence of summer on a plate over the next 4 posts.

    To kick things off, we are introducing our zesty watermelon gazpacho. This cold soup is a packed with water-containing ingredients, making it a flavorful way to hydrate. With its inventive fusion of flavors and cooling properties, watermelon gazpacho has earned its place as a celebrated summer delicacy. Whether served as an elegant appetizer at a garden party or as a light and refreshing lunch on a scorching afternoon, this contemporary twist on a classic never fails to impress, delight, and rejuvenate.

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    Zesty Watermelon Gazpacho

    Embracing the seasonal sweetness of ripe watermelons and blending it with the savory essence of vegetables, this modern twist on gazpacho is an absolute sensation for the taste buds.
    Prep Time 15 minutes
    Chill 1 hour
    Total Time 1 hour 15 minutes
    Servings 2

    Ingredients

    • 4 cups watermelon seeded and cubed
    • 1 cucumber peeled and diced
    • 1 red bell pepper seeded and diced
    • 2 Tbsp fresh lime juice
    • 2 Tbsp extra virgin olive oil
    • salt and pepper to taste
    • fresh basil use as garnish

    Instructions

    • In a blender, combine the watermelon, cucumber, bell pepper, red onion, lime juice, and olive oil. Blend until smooth.
    • Season with salt and pepper according to your taste.
    • Refrigerate for at least 1 hour to allow the flavors to meld.
    • Serve chilled in bowls or glasses, garnished with fresh basil leaves.

    Notes

    For an extra kick- add a fresh jalapeño!