4 Ways to Eat More Plant-Based Foods
There are many benefits to consuming a plant-based diet, including lower overall calorie intake, reduced risk of chronic diseases, and improved mental health.
For your health, consider a plant-based diet. First, eat lots of fruits, veggies, and whole grains. Second, change your diet to avoid monotony and nutrient deficits. Finally, add vitamin B12 and iron to your plant-based diet and drink lots of water.
To eat more plant-based foods, follow these four simple suggestions:
- Consider a plant-based breakfast. For plant-based breakfasts, there are several nutrient-dense options available. Great alternatives include fruit-filled porridge, whole-grain toast spread with avocado or peanut butter, and fruit smoothies made with bananas, plant-based milk, frozen berries, among others.
- Use chickpea flour, flaxseeds, mixed vegetables, and plant-based milk to make a chickpea omelet.
- Flax seeds, which are high in omega-3 fatty acids, and protein are both found in chickpeas. Mixed veggies are high in fiber, antioxidants, and other health-promoting vitamins and minerals.
- Begin your day with a cup of herbal tea, a cup of coffee with plant-based creamer, or a cup of hot lemon water with agave nectar as a sweetener.
- Your plate should have half veggies. Filling half of your plate with veggies will make it simple to include more plant-based foods in your meals. To enhance nutrients, flavor, and visual appeal, use a range of colors and textures.
- Vegetable soup, a salad with a variety of vegetables and a homemade dressing, and roasted vegetables with quinoa are all excellent choices.
- You can also pair your favorite pizza slice with a sizable side of seasoned broccoli, wilted Swiss chard, spicy kale, or some other type of green vegetable.
- You can consume more vegetables and still meet the daily recommendations for fiber, vitamins, and minerals.
- Consuming more plant-based foods helps lower blood pressure and lower the chance of developing chronic illnesses like type 2 diabetes, cancer, and heart disease.
- Try a meatless burger in place of your typical beef one. Make vegetarian burgers to increase the amount of plant-based foods in your diet.
- Black bean burgers, lentil burgers, quinoa burgers, portobello mushroom caps, and sweet potato burgers are a few suggestions for plant-based burgers.
- Seitan, a handmade form of the protein-rich meat substitute, may also be converted into meat-free burgers using essential wheat gluten.
- Serve vegetarian burgers with toppings like lettuce, tomato, onion, avocado, ketchup, and mustard on a whole wheat bun. They can either be eaten on their own or rolled up in a big lettuce leaf.
- Try plant-based tacos using black beans, lentils, chopped veggies, or tempeh if hamburgers aren’t your thing.
- Making a straightforward pasta dish with tomato sauce and adding sautéed vegetables, such as zucchini, eggplant, or spinach, is another quick and delectable option to eat more plant-based foods.
- Use your imagination when making vegan munchies. On their own, fruits and vegetables make excellent snacks, but you can also get creative with plant-based spreads and dips. Using hummus, guacamole, tzatziki sauce, baba ganoush, or nut butter as a dip or spread is an excellent option.
- These spreads and dips go well with pita chips, veggie sticks, whole-grain crackers, and rice cakes.
- If you’re searching for something sweet, try yogurt with fresh fruit or a trail mix composed of dried fruits and nuts. Energy bars can also be made using dates, almonds, and seeds.
Try this recipe for tasty lentil shepherd’s pie. A bay leaf, 1/2 teaspoons dried thyme, 3/4 cups washed and drained green or brown lentils, 1/2 diced onions, diced carrots (optional), 3/4 cup water, sea salt, and freshly ground black pepper to taste, along with mashed potatoes, are the ingredients.
- The following are the instructions: heat the oven to 375 degrees F. (190 degrees C).
- Add the lentils, onion, carrots (if using), thyme, and bay leaf to a large pot. Add enough broth or water to cover the ingredients. Boil it and simmer for about 30 minutes.
- Remove the bay leaf and season with salt and pepper to taste. To make the mashed potatoes, add boiled Yukon Gold potatoes to a bowl and mash with plant-based butter, milk, garlic powder, onion powder, and sea salt to taste.
- Assemble the shepherd’s pie by spooning the lentil mixture into an oven-safe dish, then topping it with the mashed potatoes—Bake for about 20 minutes, or until the potatoes are golden brown.
- This recipe is a great way to eat more plant-based foods and can easily be made ahead of time. It’s also perfect for leftovers and can be in the freezer for later.
Increased consumption of plant-based foods is a fantastic strategy to improve your health and well-being. Get inventive and give something new a shot right now to increase the number of plants in your diet!