Eat More Plant-Based Foods

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.

Recipe: Lentil Shepherd’s Pie

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!