Most people think a plant-based diet is strictly for vegans and vegetarians, but there is overwhelming evidence showing the benefits for improved health for those who make that diet choice. Plant based eating is more of a lifestyle than a diet. You simply eat more foods that are closer to their harvested state with minimal processing.
Meatless diets have been shown to improve health outcomes by lowering the risk of heart disease, diabetes, high blood pressure, inflammation, and some cancers. It also improves gut health because of added fiber to your diet.
A plant-based diet still allows you to consume the carbohydrates, protein, fats, minerals and vitamins that are necessary for good health, with the added benefits of being higher in fiber and phytonutrients.
You do not have to give up meat entirely. Here are some examples. A flexitarian means you occasionally eat meat but plants are the primary foods you eat. Pescatarians don't eat meat, except fish and shellfish. Vegetarians don't eat meat at all, but you still eat eggs and dairy products. Vegans eat no animal products.
TIPS to get started on your plant-based journey:
1. Make small changes to test your comfort level when reducing meat intake. Suddenly eliminating meat can leave you overwhelmed and make it harder to stick to it long term.
2. Plant based diets are not boring. Try new international spices such as Za'atar, Harissa, Moroccan Tan Tan and Bajan to name a few.
3. Use the whole plant for maximum nutrition and reduced waste. Use the leaves from celery, radishes, beets and carrots, and the stems from spinach for more potassium, vitamin C and fiber.
4. Eat the rainbow! Choose different colored fruits and vegetables for a variety of nutrients. The color of plants are often an indicator of the vitamins and minerals they contain. Example: Orange foods contain beta carotene, the precursor for vitamin A.
5. If you do not eat any animal products, be sure to include a B12 and iron supplement to avoid anemia and damage to the nervous system. Vitamin B12 is an essential vitamin available only in animal products.
6. A meat free diet does not automatically mean healthy if you consume highly processed junk food and meat substitutes. Fresh fruits, vegetables and whole grains give you the health benefits to add years to your life.
Claudia Martin-Ayoade, is a Registered Dietitian, Writer and Public Speaker who is passionate about educating people on nutrition and addressing food insecurity.
Just BE Kitchen, a gluten, grain, refined sugar, dairy, soy, corn, peanut, legume and seed oil free fast-casual restaurant, has just come to The Landmark DTC, serving up allergen-friendly, anti-inflammatory versions of everyone's favorite comfort foods, food sensitive or not.
Under the same roof as Holidaily Brewing for a “gluten free haven," this is the second location of this first-of-its-kind restaurant in Colorado. They are also the only Whole30 approved restaurant HQ’d in the State of Colorado.
Here they share their version of Butternut Squash soup to help you incorporate more plants into your diet.
Butternut Squash Soup:
Ingredients:
● 1 Large Butternut Squash
● 2 Medium Sized Carrots, peeled
● 3 Tbsp Salt
● 1 tsp Cayenne
● 1 tsp Turmeric
● 2 tsp Coriander
● 1 tsp Nutmeg
● 3 tsp Lemon Juice
● Up to 1 Qt Coconut Milk
● Water for Consistency
● Half the Butternut Squash lengthwise and clean out the seeds. Cut the peeled carrots into small rounds.
● Line a baking sheet with parchment paper and coat carrots and squash with extra virgin olive oil and salt.
● Place the squash face down and spread the carrots around the squash.
● Roast at 350 degrees for about 45 minutes or until the squash is soft to the touch.
● Using a spoon, scoop out the insides of the squash and place into a food processor.
● Add the carrots and spices.
● While the food processor is running, add the coconut milk slowly. Start with ¾ of the coconut milk to check the consistency, if needed add more milk, then add water.
Find Just BE Kitchen at 5370 Greenwood Plaza Blvd, Greenwood Village, CO 80111.
Meatless diets are proven to improve health by lowering the risk of heart disease, diabetes, high blood pressure, and some cancers.