In today's BLOG, we're diving into the importance of incorporating more plant-based foods into our diets and how it can positively impact our health and well-being.
Fact: Did you know that studies have shown a strong association between a plant based diet and a reduced risk of recurrence and improved overall survival in breast cancer patients. The abundance of nutrients, fiber, and antioxidants found in plant foods can provide support to our bodies during and after treatment.
Let me be clear, I'm talking about whole food plant based diets, not the fake meats and foods.
Now, let's explore three easy steps to help you add more plant-based foods to your meals:
1. Embrace the rainbow: Aim to include a variety of colorful fruits and vegetables in your daily meals. Different hues signify diverse nutrients, so let your plate reflect the vibrant spectrum of nature. Think leafy greens, berries, bell peppers, sweet potatoes, and more. Experiment with new flavors and textures to keep your meals exciting and satisfying.
2. Swap and Substitute: Start by replacing some animal-based ingredients with plant-based alternatives. For example, try using plant-based milk, such as almond or oat milk, in your morning cereal or coffee. Replace meat with legumes like lentils or chickpeas in stews, soups, and salads. Swap refined grains with whole grains like quinoa, brown rice, or whole wheat pasta to boost the fiber and nutrient content of your meals.
3. Plant-Powered Snacks: Snacks are an excellent opportunity to sneak in more plant-based goodness. Stock up on nutrient-dense options like raw nuts, seeds, hummus with carrot sticks, fruits, vegetables or legumes. These snacks will not only keep you satisfied but also provide a dose of essential nutrients to fuel your body.
Remember, transitioning to a more plant-based diet doesn't have to be overwhelming. Start small and make gradual changes that work best for you and your lifestyle. Listen to your body and enjoy the journey of exploring new flavors and nourishing your health from within.
Reflect on your current relationship with plant-based foods. How do you feel about incorporating more of them in your diet? What motivates you to embrace more plants into your diet?
Consider the impact that nourishing your body with plants may have on your overall health and well-being.
Write down your goal and your goal for achieving it.
Recipe: Roasted Vegetable Quinoa Salad
1 cup quinoa
2 cups water or vegetable broth
1 small red onion, thinly sliced
2 bell peppers (any color), sliced
2 zucchinis, sliced
1 cup cherry tomatoes, halved
2 Tbsp extra-virgin olive oil
2 Tbsp balsamic vinegar
1 Tsp dried oregano
Salt & pepper, to taste
Fresh basil leaves, for garnish
Preheat your oven to 400 degrees F
Rinse the quinoa thoroughly under running water to remove any bitterness.
In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil over medium heat, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
Meanwhile, in a large mixing bowl, combine the sliced red onions, bell peppers, zucchinis, cherry tomatoes, olive oil, balsamic vinegar dried oregano, salt and pepper. Toss well to coat the vegetables evenly.
Spread the vegetables in a single layer on a bang sheet. Roast in the preheated oven for 20-25 minutes or until the vegetables are tender, stirring once or twice during cooking.
In a large serving bowl, combine the roasted vegetables with the cooked quinoa. Toss gently to mix everything together.
Garnish with fresh basil leaves.
Serve the roasted vegetable quinoa salad warm or at room temperature.
Enjoy! Let me know what you think.