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
Can you still eat out in restaurants when you are on a plant-based eating plan?
Many restaurants now offer vegetarian options. Many vegan restaurants are opening in larger cities and towns, offering delicious food options. There are many options for vegetarians in mainstream restaurants. You still have the option to enjoy the food and enjoy the atmosphere while on a plantbased diet. Look for recipes that use vegetables, legumes, or beans as the star. Use vinegar and healthy oils to replace mayonnaise and dressings high-in saturated fat. Don't be afraid to ask your server what items can be made vegan or have dairy substituted with coconut or almond milk.
You can also research vegan cookbooks ahead of time to get ideas on how proteins can be substituted for meats and rich sauces. Most restaurants are very accommodating to guests that eat a plant-based diet and will do their best to accommodate the customer's needs. If you're creative and do some research, it is possible to eat out on a plant based diet and enjoy your meal.
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 of these plant-based proteins provide fiber in addition to essential micronutrients like vitamins and minerals. You can balance your nutrient needs by adding omega-3 fats to plant-based foods like flaxseeds. chia, walnuts, and hemp seeds.
How can a plant based diet boost your health?
There are many health benefits to a plant-based diet. Eating more plant-based foods and fewer animal products has been linked to a lower risk of developing chronic diseases such as heart disease, diabetes, stroke, and certain types of cancer. Plant-based diets provide vitamins, minerals, antioxidants, as well as other beneficial compounds that help to protect against inflammation, oxidative damages, and other diseases. A high intake of fruits, vegetables and legumes has been proven to have many benefits. The dietary fiber helps feed the gut bacteria and improves digestion. Saturated fats in plant-based meal plans can be reduced, which could help to lower cholesterol levels. Research suggests that a plant-based diet can reduce the symptoms of common mental health conditions such as anxiety and depression. The combination of plant proteins and healthy fats from nuts or avocados can increase long-term satisfaction between meals.
Is it possible to reduce your risk of developing chronic diseases by eating a plant-based diet?
A plant-based diet is becoming more popular because of its many health and environmental benefits. It is a diet that includes a lot of fruits, vegetables as well whole grains, legumes, nuts, seeds, and removing or greatly reducing animal proteins such as milk and meat. Some advantages of a plant-based diet include improved heart health, digestive health benefits, increased energy levels, reduced stress hormones, and potential environmental protection. It is possible to get sufficient protein by following a plant based diet.
Can I eat eggs on a plant-based diet?
On a plant-based lifestyle, eggs are not permitted. This diet eliminates all animal products including eggs, meat, fish, poultry and fish. There are many vegan options for traditional egg-centric dishes that have the same flavor and texture as eggs, but they don't rely on animal products. Tofu scrambles/omelets can be substituted for eggs to make delicious breakfasts. Also, chickpea flour can be used in place of eggs in baking. Additionally, aquafaba (the liquid contained in cans of chickpeas), can be used in place of eggs in baked goods. Flaxseed meal/chia seeds, or water substituted for one egg can help preserve non-vegan recipe without compromising the taste.
Is it necessary that you take supplements when eating a plant-based meal?
A well-balanced, plant-based diet can provide all of the nutrients necessary for good health. However, it is best to supplement certain micronutrients in order to compensate for any deficiencies. Vitamin B12 is crucial for cognitive and nervous health. This vitamin is not available in animal sources. However, vegetarians and vegans might benefit from supplementation. Additionally, many foods on a plant-based diet lack enough iron and zinc, two minerals important for healthy metabolism, red blood cell production, tissue growth, and repair. Omega 3 fatty acids also play an essential role in normal body processes, such as controlling inflammation and proper brain function. Most plant-based food sources do not contain omega-3s due to their biochemical properties: supplementation may help ensure a delicate balance of this vital nutrient. Last but not least, calcium is vital for maintaining strong bones. It can also be found in limited quantities through vegetables like broccoli and kale. You may want to supplement your diet if you have difficulty meeting your daily calcium requirements. It is always a good idea for you to check with your doctor before adding new supplements.
- A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
- 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)
- Scientific Reports
- The carbon opportunity cost of producing animal-sourced food on land: Nature Sustainability
How to prepare plant-based dishes that are tasty and filling
With the right ingredients, creativity, and preparation, you can make plant-based meals delicious and filling. Start by buying fresh produce and other high-quality ingredients. Next, create a grocery shopping list that is based on the recipes you intend to make. You can also shop at local farmers' markets or health food stores. To keep food fresh, you should also invest in the right storage equipment.
Next, focus on variety when meal planning. Include whole foods like vegetables, fruits, nuts, and legumes. Always try to include different colors in your produce selections for better nutrition. A balanced combination of fiber, protein and healthy fats should be considered in each meal. Use kitchen appliances such as multi-cookers or slow cookers to maximize efficiency. Batch cooking is a great way to save time and make meals ahead.
Try new flavors while staying vegan. When you're trying to get creative, spice like chili powder or cayenne pepper can add flavor to your dish while also keeping it healthy. Whole foods are better than processed substitutes. Plant-based meals can go from bland and boring to tasty in a matter of minutes. Remix leftovers from earlier weeks to make something new.
You can have a delicious, plant-based diet with these tips without having to sacrifice flavor or nutritional content. Get cooking!
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.