We invite you to join us in our mission of embracing healthier living through education, inspiration and empowerment. You are a part of the universe, so act like it - with confidence, grace and integrity.
Share your stories, passions and delicious recipes with our community; together we can revolutionize the way people think about healthy eating. All contributions are welcome - just email us at [email protected]!
Frequently Asked Questions
What is an alternative to meat as a source of protein?
Protein is an essential component to a healthy diet. It's available in animal- or plant-based sources. Common plant-based protein sources include legumes, nuts and seeds, grains, oats, quinoa, tofu, tempeh, beans, lentils, seitan (wheat gluten), and hemp seeds. The high amount of antioxidants in many fruits or vegetables can have anti-inflammatory effects. Some dairy alternatives, such as almond and oatmilk, can be fortified with protein, which makes them a great plant-based substitute to cow's. Pumpkin seeds and nutritional yeast, which are both plant-based alternatives to cow's milk, can add a cheesy flavor while also providing more micronutrients that their animal-based counterparts. You can also add extra nutrition to smoothies or shakes by using vegan protein powders.
Can I eat eggs on a plant-based diet?
Eggs are not allowed on a plant-based diet. This dietary lifestyle eliminates all animal products, including meat, fish, poultry, and eggs. However, several vegan substitutes for traditionally egg-centric dishes offer similar flavor and texture without relying on animal products. Tofu scrambles and omelets are great breakfast options that have the same appearance and texture as eggs. They also provide plant-based protein. Chickpea flour and mashed banana can be used to replace eggs in baked goods. Aquafaba, which is the liquid in chickpea cans, can also be used as an alternative to eggs when making meringues and other desserts. Flaxseed meal or Chia seeds mixed with water can be used as an egg substitute to preserve non-vegan dishes without compromising their taste.
What are some good sources of protein for a plant-based diet.
There are many great sources of protein in a plant-based diet. Many plant-based protein sources provide fiber along with essential micronutrients, such as vitamins or minerals. A plant-based diet may include omega-3 fatty oils such as flaxseeds (chia seeds), walnuts, hemp seeds and chia seed.
What is the difference between a plant-based and vegan diet?
A plant-based diet can be very different from a vegan diet. A plant-based diet is an eating plan that focuses on mainly consuming fruits, vegetables, legumes, nuts and seeds, and whole grains. Although this eating style does not include meat, dairy or other animal products, it may contain small amounts of animal protein. Veganism on the other side is a ethical lifestyle choice. This involves eating only plant-based foods and avoiding animal products. So while some vegans may choose to also follow a plant-based diet as part of their lifestyle choice, they are two separate concepts.
- Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
- In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
- PubMed: The long-term effects of diabetes on beta-cell function
- A 16-Week Randomized Clinical Study - PubMed - Plant-Based Dietary Insights Improve Beta-Cell Function and Insulin Resistance among Overweight Adults
How do I include more whole foods in my plant-based diet
A plant-based diet will provide you with more nutrients and vitamins. Start by replacing unhealthy processed foods and animal proteins with nutritious alternatives such as legumes or seeds. These foods provide nourishment, so make sure to include whole grains, fruits, veggies, and nuts regularly.
Also, focus on including a diversity of colors in each meal! In addition to being rich in antioxidants, colorful ingredients also boost immunity. For example, red pepper strips and oranges as well as black beans, spinach, corn muffins, and black beans. Create meal plans that cater to seasonal produce using recipes that satisfy every tastebud. For example, smoothies, stir fries, and casseroles are crowd favorites!
Whole foods can also have a longer shelf-life than processed foods. Plan your week in advance to ensure you can shop with confidence for vegan-friendly ingredients.
To create a sustainable balanced lifestyle, you should explore all possible options. From making vegan cookies to substituting fish for chicken, there are many ways to do this. With experimentation comes exploration; over time, managing food choices becomes easier without compromising flavor or nutrition!
Grocery shopping, fresh produce, supplements, appliances, and more! What are some great products to nurture and grow a healthy gut microbiome and body for you
Good healthy lunch ideas are like gold. In the middle of a busy work day, lunch is the longest break I take. It’s a time to reset, relax, and re-energize to
#Dermatologist #DrDray #Whatieatinaday Vegan Hey guys! You asked for more "what i eat in a day" videos from me! Today is a what i eat in a busy work day.
Brighten your day with this chipotle salsa recipe! Make it for an afternoon snack with tortilla chips, or serve it alongside your favorite Mexican recipes.
This is a whole-food, plant-based recipe without oil, that's simple to make and sure to please any picky eater. RECIPE BELOW To order any of my vegan diet
Ganesh Chaturthi Recipes | 135 Vinayaka Chaturthi Recipes 2023I have many childhood memories associated with the festival of Ganesh Chaturthi, which is the
No one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can
Rava Laddu Recipe | Suji Ke LadduLove laddu? Here’s the Rava Laddu Recipe that’s going to get you addicted to it, as soon as you bite into it! Also known as
Join Maya Acosta in this special episode as she interviews Stephanie & Justin Williams, pod leaders passionate about plant-based living. Discover the
This warm spiced and clumpy apple cinnamon granola is slow-baked with maple syrup, coconut oil, almond butter, pecans & crunchy apple chips.The post Clumpy
In my book, this chilaquiles recipe is the ULTIMATE Sunday brunch. Sorry pancakes, waffles, and French toast—after years of living in Austin, I wake up
Apple pancakes: two words that evoke memories of home and comforting aromas. Imagine pieces of caramelized apples dressed over warm fluffy pancakes, ready to
This video talks about 5 Top Plant Based Protein Resources. A common mistaken concept about going plant based diet is 'I will be lack of protein because
Following a plant-based diet (think vegan, vegetarian, or even flexitarian) is associated with a bevy of potential health benefits. That includes a lower risk
Ready in 45 minutes, this sweet and spicy maple tofu cooks on the stovetop alongside some fragrant golden garlic rice and steamed broccolini.The post Spicy
Explore these actionable tips on what helps with digestion and learn how to enhance gut health and promote overall well-being. Digestion is a fundamental
Looking for guidance on how to make the transition to vegetarian? This article offers invaluable tips to guide you through a smooth and fulfilling shift So,
In this bonus episode, Meryl Fury, the founder of Plant-Based Nutrition Movement, a nonprofit organization, talks about her dedication to improving children's
Plant-based dosa hotspot, Dosa Factory, is churning out huge portions of their dosas and they have a lot of competition in the neighborhood! On Mondays, they
Skip the sour cream—this cilantro lime crema is the BEST way to add a burst of tangy flavor to tacos, burritos, nachos, and more. I love it because it’s more
"Is it possible to get enough protein on a vegan diet?" and other common questions that people have about going vegan! This video was filmed before
Elevate your morning routine with coffee waffles – a delightful fusion that’s more than just tasty; it’s an energy kick-start! Envision the robust scent of
Thursday shenanigans with @blackveganman It was nice to meet my boy in person, while he was in the Bay at @bluenileoak! #blackveganman #veganmen
FREE GUIDES AND MEAL PLANS: Free one week meal guide: Free Guide: How to Ease into Eating More Plants: Summer Meal Plan: Fall/Winter Meal Plan: Spring
Dive into the crispy rice waffles recipe, a brilliant twist on traditional waffles that transforms leftover cooked rice into a gluten-free breakfast delight.
This eggplant lasagna recipe is perfect for this time of year. Summer produce is still abundant, but the temps are starting to cool off. After months of
Choosing more plant-based foods can help you eat a healthier diet. A Heart & Stroke dietitian explains how.
My chocolate sweet potato smoothie is vegan, perfect for breakfast and contains no banana! Nourishing and wholesome, but tastes like dessert!The post Chocolate
Macaroni Recipe (Indian Style Macaroni Pasta)This mouth-watering fusion Indian-style Macaroni recipe will leave you wanting more! It is filled with flavor and
Quinoa bowl recipes are some of my favorite easy meals to toss together for a healthy lunch or weeknight dinner. I love them because They’re customizable.
Butternut squash and basil together is such a tasty combination—truly a match made in flavour...The post Baked Pearl Couscous & Butternut Squash with Basil
Sun-kissed tomatoes and a crusty baguette pair up for some magic in this simple Panzanella Salad. It's quick, easy, and packed with Italian inspired flavor -
September is when summer and fall produce collide at the farmers’ market. It’s the best of both worlds, which is why this list is a long one.…The post Labor
One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here
Banana Milkshake Recipe | Wholesome Banana ShakeThis Banana Milkshake recipe includes sweet bananas and coconut milk for a rich and creamy consistency that
Tomato Pachadi Recipe (Zesty Tomato Condiment)Tomato Pachadi is a spicy, sour, and tangy chutney from the Andhra cuisine of Southern India. This zesty
Ready within 10 minutes, this creamy and spicy tahini ranch is the perfect addition to your...The post Spicy Tahini Ranch appeared first on The First Mess
This luscious peach crisp recipe is full of warm, gooey, lightly cinnamon-y summer peaches. It’s finished with a crisp-but-tender oat and almond topping. Add a
Get ready to go bananas over this banana pound cake! It’s perfectly moist, rich and buttery, and ready in under an hour. Yum! If you're anything like me,
Craving a warm cinnamon roll, but don't have hours to spend in the kitchen? Enter this Vegan Cinnamon Roll in a Mug. You can whip up a warm, gooey cinnamon bun
Whether you’re considering eating less meat or giving it up entirely.
Say hello to your new summer obsession: Lemon Blueberry Cheesecake Bars! Tart, fresh lemon paired with sweet, juicy blueberries- all wrapped up in a creamy
Bookmark this simple pasta dish with peas and pesto! It is perfect for busy weeknights and you’ll be glad to have it. I’m so glad to have…The post Gaby’s Pasta
This month, farmers’ markets are exploding with goodness. Fortunately, much of the produce growing now doesn’t need much cooking, if at all. Now’s the time to
Ok, we've all seen it by now. That crazy good looking Avocado Quick Bread that's been all over TikTok these past few months. And there's not much I love more
Are you looking for a delicious and healthy vegan dinner idea? Look no further than this vegan zucchini lasagna. It's light, healthy, and bursting with flavor
This vegan blueberry cobbler is bursting with fresh flavor from ripe blueberries and a crispy, buttery biscuit crust. It's the ultimate summer dessert! I've
Columbia and NYP nutritionist Sabrina Toledano explains the benefits of a plant-based diet and how to get started.
Get ready to experience the magic of vegan apple honey! It’s a vegan friendly alternative to traditional honey that’s simple, delicious, and easy to make with
These Chipotle black bean burgers are my new favorite vegan burger. They are a meatless burger made with black beans, diced onions, carrots, celery, and
If you are new to plant based eating or looking for a new recipe to try out, give this vegan walnut taco meat for your next dinner. This walnut taco meat is
Hint: Your energy levels, gut microbiome, and environmental impact all win big.