Two New Papers Putting the Power of Plant-Based Diets in the Spotlight

The Power of Plant-Based Diets Validated Once Again in Recent Research

According to abundant scientific support, plant-based diets have consistently been associated with not only significant health advantages, but also nutrient adequacy. Despite headlines blaring out messages of deficiency and danger, the evidence continues to show otherwise.

Two brand new compelling papers were published expressing the safety, adequacy, and powerful health benefits of eating plants…

First, The Academy of Nutrition and Dietetics, the leading organization for nutrition experts, Registered Dietitians, updated their Position Paper on Vegetarian Diets. Here is the abstract:

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Here is the link for the position paper to share with your physicians and other healthcare practitioners, friends or family, or anyone concerned about a plant-based diet, which is actually the most health-promoting, disease-fighting, sustainable, nutrient-dense way of eating possible.

Secondly, this revolutionary new paper authored by Ray Cronise, BS, Andrew Bremer, MD, Ph.D., and David Sinclair, Ph.D. shows why plant-based diets are optimal for health and weight management.

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This Food Triangle is a tool to understand the energy density of different diet schemes:

  • Western diets are “bottom feeders,” consuming combinations of the most energy-dense foods: meat and potatoes, fish and chips, pasta and meat sauce, burger and fries.
  • Paleo diets, on the left side of the triangle minimize energy from starch, which is why they may lose weight initially (while still missing out on critical nutrients found in plant foods such as beans and whole grains).
  • Vegan diets, on the right side of the triangle, omit the energy-dense animal products and focus on nutrient-dense, disease-fighting whole plant foods. When leaving out oils, sugars, salts, and flours, this offers the most nutritional bang for the caloric buck with all the ingredients for easy weight management and long-term health.

This paper is disruptive as the authors debunk deeply ingrained myths, clarifying that:

  • Nutrition is not an emergency.
  • Our metabolisms are not broken.
  • Using the terms “carbs, fats, and proteins” is confusing.
  • Our obesity epidemic is due to chronic overnutrition.
  • You simply cannot out-exercise your diet.

Both of these articles validate all we know about the benefits of eating plants. It is simply the most health-promoting, disease-fighting, nutrient-dense diet and it is ideal for people across the lifespan.
Here is more information on how to implement a plant-based diet, The Physician’s Guide to Plant-Based Diets for healthcare practitioners, and sample meal plans with hundreds of recipes.

The post Two New Papers Putting the Power of Plant-Based Diets in the Spotlight appeared first on Plant Based Dietitian.

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It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less

In this previous post filled with meal plans and hundreds of wholesome recipes, there leaves no question that there are infinite delectable dish options on a plant-based diet. The other crucial part of this lifestyle is that eating this way does not have to be challenging. At all. In fact, it can be super simple. With a sprinkle of creativity and a twist of courage, you can whip up a meal that is healthy, delicious, quick, low in cost, and (yes!) made with five ingredients or less!

Here are 50 – yes 50 (!) – oil-free, sugar-free, whole food, plant-based recipes that can be made with five or fewer ingredients from breakfast through dessert:

***Note: I did not count herbs, spices, or other seasonings in this roundup because those are optional and the easiest addition to anything, as it is just a dash or sprinkle here or there. I also excluded other optional ingredients or garnishes in the “five” for a few of these because they were too good not to be included and still just as simple as the rest…

1. Chocolate Crispy Fruit Squares from The Vegiterranean DietVegiterranean Crispy Fruit Squares_2

2. Green Chia Pudding by Veggies Save the Day

3. 3-Ingredient Vegan Pancakes by Green Evi

4. Easy Oil-Free Granola by Feasting on Fruit

5. BLT Savory Oatmeal (*Omit Oil*) by The Mostly Vegan

6. Instant Pot Buckwheat Porridge by Veggie Primer

5-ingredient-savory-oatmeal7. Raw Peanut Butter and Jelly Collard Wrap by Lauren Vacula

8. Glamping: Easy Power Muesli by Champagne Tastes

9. Perfect Pumpkin Pudding by Garden Fresh Foodie

10. Sweet Potato Toast by It Doesn’t Taste Like Chicken (*Top with oil-free hummus, mashed avocado, smashed banana, or nut butter*)

11. Lemon Vanilla Bean Rawnola by Feasting on Fruit

5-ingredient-carrot-soup12. Easy Vegan Carrot Soup by Contentedness Cooking

13. Kachumber Salad by Vegan Richa

14. 5-Minute Lentil Tomato Salad by The Garden Grazer

15. Basil Mustard Salad by Eating Vibrantly

16. Detox Broccoli Soup by Contentedness Cooking

5-ingredient-avocado-mash17. Chickpea Avocado Mash with Lemon by The Garden Grazer

18. Tuna-Less Tuna Salad by Rouxbe Online Professional Plant-Based Cooking School 

19. Warm Asian Bok Choy and Mushroom Salad by Carob Cherub

20. Creamy Tomato, Basil, & Rice Soup by Sprinkles & Saturdays

21. Simple Spaghetti Squash by VegAnnie

5-ingredient-thai-green-curry-meatballs22. Thai Green Curry Meatballs by Contentedness Cooking

23. Hummus Tortilla Pizzas by Dreena Burton

24. “Hungry Guy” Burgers by Jazzy Vegetarian

25. Quick Avocado Pasta by Green Evi

26. Crispy Baked Potato Wedges by Carob Cherub

5-ingredient-portobello-fries27. Oil-Free Baked Portobello Fries by Fat-Free Vegan

28. Smoky Spiraled Sweet Potato Fries by Strength & Sunshine

29. Perfectly Crispy Baked Tofu by VegAnnie

30. White Bean Artichoke Burgers by A Virtual Vegan

31. Tofu Sofritas by Rouxbe Online Professional Plant-Based Cooking School 

5-ingredient-rainbow-collard32. Rainbow Collard Wraps by Phruitful Dish

33. Spicy “Refried” Lentil Dip by Veggies Don’t Bite

34. Frijoles de Cabo by Fried Dandelions

35. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite

36. Jalapeño Hummus by My Plant-Based Family

37. Crock Pot Potato Soup…A Bowl Full of Comfort by My Plant-Based Family

Bowls of Red Lentil Ragu and Fresh Pesto Zoodles38. Blueberry Balsamic Mint Cauliflower Steaks by Athletic Avocado

39. Red Lentil Ragu with Zucchini and Fresh Basil by Garden Fresh Foodie

40. Oil-Free Vegan Avocado Pesto by Glue & Glitter

41. Sweet Potato and Ginger Soup by Sweets and Greens

42. Gluten-Free Baked Oat Bread from The Vegiterranean Diet

5-ingredient-truffles43. 2-Ingredient Blueberry Ice Cream by Vegan Heaven

44. Mango Coconut Ladoo by Vegan Richa

45. Baked Apples in Parchment by Jazzy Vegetarian

46. 5-Minute, 5-Ingredient Chocolate Gelato by Dreena Burton

47. Maple-Raisin-Date Truffles by Jazzy Vegetarian

5-ingredient-choc-ice-cream48. Mint Chip Brownie Homemade Lara Bars by Feasting on Fruit

49. Vegan Coconut Panna Cotta by Green Evi

50. 4-Ingredient Vegan Chocolate Ice Cream by The Vegan 8

 

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The post It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less appeared first on Plant Based Dietitian.

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Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free)

Being gluten-free for many, many years, I find it almost torturous to witness people joyfully jumping into a basket of bread at IMG_3649-e1471754349458dinner, bundling up with a hearty sandwich for lunch, or just opting for a comforting breakfast of warm, crispy toast. I explored commercial gluten-free bread options, but many of them were not feasible, as they were either not vegan or the rest contained oils and/or other additives.

Thus, I was eager to find an easy, DIY version that meets all of my requirements so I could keep it on hand at home as a staple. When I was writing The Vegiterranean Diet and developing its recipe collection, I found the perfect excuse to develop my ideal recipe. And that is when this Baked Oat Bread was born…

Baked Oat Bread Recipe

Eating Vegiterranean would be incomplete without a staple whole grain bread to add to a meal. Enjoy this gluten-free, soft, and sentimental pure recipe guilt-free. Baking bread is the ultimate in science meeting art, so follow the directions carefully, ensure the yeast is fresh, and that you begin preparation several hours ahead of mealtime.

IMG_3648-e1471753407331Makes 1 loaf

1 1/2 teaspoons active dry yeast

2 tablespoons pure maple syrup

1 cups warm (not hot) water

3 1/2 cups oat flour

1 3/4 teaspoons salt

2 tablespoons hemp, poppy, pumpkin, sesame, or sunflower seeds (optional)

1. In a large bowl, combine yeast, maple syrup, and warm water. Stir gently with your fingers, cover with plastic wrap, and set aside until bubbles rise to the top, approximately 10 minutes.

2. Once the yeast become active, pour in oat flour, 1 cup at a time, stirring well. Add salt and stir until well combined. Cover with plastic and set aside in a dry, warm area and allow to sit for at least 90 minutes.

3. When dough appears puffy, and as risen, push it down, using the plastic wrap (it is very sticky) and cover again.

4. Preheat oven to 350 degrees.

5. Transfer dough to a silicon loaf pan and shape evenly throughout. You can sprinkle with a couple tablespoons of seeds, if desired. Bake for 20 minutes or until bread appears lightly brown on edges. Do not overcook. Remove from oven and allow to cool.

 

 

 

The post Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free) appeared first on Plant Based Dietitian.

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A Physician’s Guide to Plant-Based Diets

I am thrilled to announce that my article, A Physician’s Guide to Plant-Based Diets, was just published in Kaiser Permanente’s summer issue of their medical journal, The Permanente Journal.

Screen Shot 2016-07-18 at 9.05.12 PM

Kaiser is leading the way in preventive medicine, increasingly incorporating plant-based nutrition on the front lines with their patients and employees. This guide was designed as a way to provide healthcare practitioners with the information about the benefits of eating plant-based diets, the details of the nutrition, and methods of implementing these ideas into their patient care plan. Please feel free to print this out as material to offer your own healthcare providers, friends, family, and colleagues if they have questions about your diet. Or use it as a reference for yourself. My goal is to make plant-based nutrition as accessible and easy as possible for everyone, which is why I am excited to offer this necessary new tool.

Here is the link to the online version: http://www.thepermanentejournal.org/…/2016/s…/6192-diet.html Print versions are also available for purchase here.

 

The post A Physician’s Guide to Plant-Based Diets appeared first on Plant Based Dietitian.

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