Do plants have the nutrients you need
Many people look at a plant-based diet and worry about getting the nutrients their body needs. There is a lot of conversation online and in the media about the benefits of milk and eating certain portions of animal products every day. While this conversation is prevalent, it’s not true and research actually shows that consuming animal products can lead to a variety of chronic conditions from heart disease to type 2 diabetes.
Fortunately, you can find all of your daily nutrients in a variety of plant-based items. Here are a few things to keep in mind about choosing a plant-based lifestyle:
17 of the major and minor essential minerals are found in plants, including protein - When you eat items such as broccoli, kale, beans, and other vegetables you are getting pure, essential minerals straight from the source in a highly absorbable form. Plant-based proteins actually contain all eight of the essential amino acids, and in the right balance!
Plants hold the best source of retainable calcium - Calcium can be found in greens such as broccoli and kale. These sources of calcium are superior because they can be absorbed into your blood twice as effectively as the calcium you would find in dairy.
Plant-foods contain phytonutrients - Phytonutrients have been found to boost your defenses against pathogens and pollutants, increase blood flow, aid in depression, slow down the aging process, increase energy, and prevent the formation of new blood vessels that feed cancerous tumors in the body. Making a move to plant-based eating means that you will be consistently consuming more phytonutrients.
Eating Plant-Forward
Start with chilis and stews - Chilis and stews are one of the easiest menu items to switch to a plant-based approach. Chilis and stews can be packed with flavor and you may find that you don’t even miss the meat and cheese you might have normally used.
Change up your pizza - Pizza is a great item to try when moving to a plant-based eating approach. You really can make so many different pizzas using flavors found in a large selection of vegetables. Try pizzas topped with cherry tomatoes, spinach, black olives, broccoli, artichokes, and even mushrooms for a few new flavors you didn’t know you loved. Drizzle with balsamic vinegar or balsamic glaze once out of the oven.
Rethink your salads - When most people think of salads they throw a good bit of protein in in the form of meat and cheese. Using lentils can add protein while also adding great flavor profiles. You can also use different types of nuts to add protein while adding new textures. Think outside of the box and top your greens with cooked squash, roasted potatoes, beets and carrots. Sprinkle pumpkin seeds and nuts on the top.
Snack intentionally - Reaching for a bag of snacks may seem like the easy way to fill a quick craving. Replacing these snacks with plant-based options such as granola, cereal, nuts, or hummus with your favorite produce can make a world of difference and leave your hunger satisfied longer.
Prepared Meals-We know that you lead busy lives and beginning on a plant-forward journey can be overwhelming. Let us do the work. Roots & Roses offers prepared plant-based meals on a weekly basis as well as personal chef services.