Conquering the Plant-Based Kitchen: Cooking Whole Grains

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Reaping the Benefits of Whole Grains Every Day

Whole grains are a staple of plant-based diets, but if you’ve ever wound up with a pan full of gummy rice, you know cooking them the right way is essential if you actually want to enjoy what you’re eating.

No worries, we’ve all been there! (Ask me about my adventures with buckwheat, for example…) Fortunately, cooking whole grains isn’t hard once you know the right amount of water to use, the optimal length of time to cook each grain and the how to achieve a deliciously fluffy texture. You’re probably already familiar with a few like oats and brown rice, or you might be new to the world of whole grains. Either way, let me share what I’ve learned experimenting with plant-based cooking and few tips from other talented cooks to help you master the technique of cooking perfect grains.

many whole grains (and beans)Why Whole Grains?

I covered the basics of whole grains in my previous post about “carbs,” but here’s a quick run-down of the reasons to make them part of your daily diet:

  • A whole grain has three parts: the bran, the germ and the endosperm
  • The majority of the nutrients, including protein, minerals, B vitamins and fiber, are in the bran and germ
  • Refined (“white”) grains are stripped of one or more parts and the associated nutrients
  • “Enriched” grains only have a handful of nutrients added back after refining

Most of the grains in the standard Western diet are refined, but switching to whole grains brings back all the missing nutrients and gives your body the fuel it needs to stay healthy instead of delivering a bunch of empty calories. When you eat grains their whole forms you:

  • Improve cardiovascular health
  • Lower your risk of type 2 diabetes
  • Lower your risk of digestive cancers
  • Boost your gut health
  • Reach your weight goals more easily

This is all thanks to making one simple swap in your diet. As part of a completely plant-based lifestyle, whole grains contribute to a balanced diet and complement the benefits of everything else you eat.

Cooking Whole Grains: The Basics

The most common method for cooking whole grains is to simmer them in water on the stovetop. To add extra flavor, use low-sodium vegetable broth instead of water or toast the grains over medium-high heat, stirring frequently, before cooking. Toasted grains are done when they smell nutty and are lightly browned.

For basic stovetop cooking:

  • Place the grains and water in a saucepan or stock pot
  • Cover and bring to a boil
  • Reduce the heat to a low simmer
  • When the liquid is absorbed, remove the pan from the heat
  • Let rest for 5 minutes with the lid on
  • Remove the lid, fluff and serve!

cans of whole grainsThe ratio of liquid to grains differs depending on what you’re cooking, as does the cooking time. Here are the basics for the grains you’re likely to use most often on a plant-based diet:

  • Brown rice: 2 cups liquid to 1 cup grain (2 to 1), 40 to 45 minutes
  • Quinoa: 1 1/2 to 1, simmer for 15 minutes, turn the burner off, let sit for 15 minutes
    • Note: Rinse quinoa in a fine mesh sieve first to remove the natural bitter coating
  • Millet: 2 to 1, 20 to 25 minutes
  • Barley (pearled): 2 to 1, 40 to 45 minutes
  • Oats (rolled): 2 to 1, 5 to 10 minutes
  • Oats (steel cut): 3 to 1, 20 to 30 minutes

If you want to cook large batches of grains, a pressure cooker or Instant Pot is more efficient. Liquid ratios and times are different from stovetop cooking, so consult the booklet that came with your cooker for the best cooking method. You can also refer to the charts for whole grains and rice from Hip Pressure Cooking, which I find to be the most accurate of all I’ve used.

What Whole Grains are Best to Eat?

wheat stalk and grains featureIf a client asked me this, I honestly would have to say, “ALL of them!” Every time you choose whole grains over refined, you do your body a huge favor. But there are some grains that are more nutrient-dense than others, meaning they have more nutrients per calorie. Whether you’re completely plant-based already or making the switch, you want to include as many nutrient-dense foods as possible to maximize the health benefits of your diet.

When it comes to whole grains, the best choices include:

  • Whole rye
  • Quinoa
  • Brown rice
  • Oats
  • Whole wheat
  • Buckwheat
  • Millet
  • Sorghum
  • Amaranth

What makes these the best? They’re high in fiber, trace minerals and antioxidants, and they contain ample protein. Many of these grains are also beneficial if you’re trying to keep your blood sugar in check.

Getting Started with Grains

Use the cooking guidelines in this post to experiment with as many whole grains as you want. If you have access to a store with a bulk department, such as Whole Foods or a co-op, spend some time browsing. Pick up a few grains you’ve never had before, and try adding them to meals or experimenting with recipes like these:

The USDA Dietary Guidelines suggest 5 to 8 servings of whole grains per day, and the Physician’s Committee for Responsible Medicine (PCRM) recommends at least five. A serving works out to about 1/2 cup cooked grains, 1 slice of bread, 1/2 of a bagel or 1/2 of an English muffin. Whole grain pasta serving sizes vary, but the most common is 2 ounces of dry pasta.

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It’s Okay to Hate Healthy Foods — Really!

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Ever feel like you’ll never learn to like some of the foods you’re “supposed” to eat? It seems like a new “superfood” appears on the scene every other week, so you go and grab some at the store only to find you really, really hate it. No matter what you do, you just can’t warm up to it, and you’re left feeling guilty for despising the amazing healthy food everyone else is raving about.

I’ll tell you a secret — and this is going to sound nuts coming from a wellness consultant. It’s okay if you hate healthy foods. Really, it is. There’s no dietary law stating you must enjoy every health-promoting food in existence. While I tend to encourage clients to try preparing new foods in more than one way before deciding they’re not fans, it’s silly to try and force yourself to eat something you truly can’t stand.

Of course, I’m not giving everyone carte blanche to toss the kale in the trash and stockpile dairy-free Ben & Jerry’s and Oreos. What I want to do is put healthy eating in perspective, because sometimes it seems as though people think of it as all-or-nothing. How often do we hear — or say — “I was good today!” when meal choices include a lot of whole, fresh foods? Or the opposite: “I was bad” or “I blew it” when a processed treat was on the menu?

This kind of mindset is what’s behind the idea that we need to somehow pile on the healthiest foods possible to give our diets superpowers, when the truth is much simpler and involves absolutely no food-related guilt trips. So let’s take a look at why it’s not going to kill you to leave the goji berries for someone else and why you’re not a horrible person if quinoa isn’t your favorite thing ever.

Personal Tastes (and Restrictions) Guide Choices

The foods you ate growing up did a lot to shape the tastes you have now. This includes ethnic flavors, favorite dishes your parents made on special holidays and any influence the food industry had on your family’s meals. The latter is where most people get into trouble when it comes to food choices and where the majority of “food guilt” comes from. These tastes — the deeply ingrained preference for sugar, salt and fat — are the ones worth changing, and they can be overcome by shifting dietary choices toward whole plant foods.

Intolerances, allergies and diseases also need to be considered when choosing which foods to eat. According to Food Allergy Research & Education (FARE), over 170 foods are known to cause allergic reactions, and as many as 15 million people in the U.S. have at least one food allergy. Reactions range from mild, such as an itchy tongue or a skin rash, to severe, including fatal anaphylaxis.

I’m often upset when I hear a doctors are advising patients to take Lactaid pills and continue consuming dairy when suffering from lactose intolerance or when I hear stories of people struggling with non-celiac gluten intolerance for years because the medical establishment isn’t convinced of its existence. If you eat a food and get sick every time, you don’t have to eat it. No matter what nutrients it contains, no matter what anyone tries to tell you, the best thing to do is give it up.

Superfoods Aren’t Always So Super

The term “superfood” has become an almost magical word most often used to describe exotic, expensive or hard-to-find ingredients. Trying to track down acai berries and spirulina when you don’t have a specialty store or food co-op nearby can be a challenge, and hitting the internet to order some can leave your credit card smoking.

You don’t have to spend a fortune to get the nutrients found in some of the most hyped superfoods. Common foods like blueberries, bell peppers, broccoli and lentils pack just as much of a punch at a fraction of the price. Yes, some nutrients may be more concentrated in foods touted as super, but if you’re already eating a plant-based diet, you’re getting an abundance of vitamins, minerals and phytonutrients every time you enjoy a meal. All whole plant foods have beneficial nutrients, and balancing your food intake between whole grains, beans and legumes, fruits, vegetables, nuts and seeds in their unprocessed forms is one of the best ways to take care of your body.

It’s All About Diversity

With that said, you don’t have to eat every plant food to enjoy superior nutrition; you just have to mix things up during the day. That’s one of the hidden perks of realizing you don’t like some healthy foods: There are so many others waiting to be discovered and a multitude of delicious combinations to experiment with. Mainstream food and nutrition news tends to only highlight the latest fads, loudly proclaiming the benefits of whatever the most recent study has found to be “good” for you. The next day, there’s either a new superfood celebrity or the darling of the previous day is being denounced as not so good after all.

Don’t let it all confuse you. Thanks to creative plant-based doctors, there are a couple of easy ways to envision a healthy, diverse diet. Dr. Greger has his Daily Dozen, and Dr. Fuhrman champions G-BOMBS. Both provide firm foundations on which to base your meals so that you get the best bang for your buck with every dish — no superfoods required.

Try an Alternative

Although it might feel like you’re missing out if the trendy superfoods — or even some plant-based staples — don’t excite your taste buds, an abundance of alternative choices makes it possible to thrive. Give these choices a go the next time you’re looking to pack super nutrition into a tasty meal.

Don’t like kale? Try…

  • Rainbow chard
  • Mustard greens
  • Dandelion greens
  • Broccoli raab
  • Beet greens
  • Turnip greens

Don’t like quinoa? Substitue…

  • Barley
  • Bulgur
  • Spelt berries
  • Millet
  • Brown, red or black rice

Not a chickpea fan? Say hello to these legumes…

  • Red, brown or black lentils
  • Black-eyed peas
  • Kidney beans
  • Black beans
  • White beans
  • Pinto beans
  • Edamame
  • Adzuki beans

However, as I mentioned at the start of this post, try some new ways of preparing a food before you write it off completely. When people tell me they “hate” a food, I almost inevitably find out it was either cooked to death or not used in a way that brought out its best flavor. If you try something a few times and still can’t get past the taste or texture, don’t feel guilty removing it from your menu.

What’s the takeaway here? All diets, even healthy diets, are influenced by individuality, culture, experience and tastes. Even though tastes do change over time, there will always be some foods you don’t like. Building your daily meals around the variety of choices you enjoy and trying new foods to add even more diversity will create a menu you can feel good about.

And those popular “superfoods?” Most of the time, they’re not bad. There’s nothing wrong with splurging on some hemp seeds or throwing a bit of maca in your smoothie, if that’s your thing, but none of them have to be staples of your diet for you to eat well and feel great. So the next time the mainstream media tries to send you on a guilt trip because you’re not mainlining coconut water and green smoothies, remember how much your tastes have changed so far, think about all the great food you are eating and happily ignore the hype.

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Starting Your Day the Plant-Based Way — Healthy Vegan Breakfasts Made Easy

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You’ve made the leap and gone plant-based, but now breakfast is a big question mark. With bacon and eggs off the menu, what is there to eat?

Before you panic and rush to the drive-thru, remind yourself why you decided to stop eating animal foods. Bacon is on the World Health Organization’s (WHO) list of processed meats to avoid due to its potential to cause cancer, and the risk goes up when the meat is fried. Adding eggs increases heart disease risk by as much as 40 percent and makes you 29 percent more likely to develop diabetes. Slap it all on a refined white bun, and you have a recipe for chronic health problems with a side of digestive distress.

A balanced breakfast combines complex carbs, fresh fruits or veggies, clean proteins and healthy fats to deliver the nutrients you need for energy and breakfast satisfaction on a plant-based diet. What does it all look like when you put it into practice? This guide walks you through a typical whole food breakfast so that you can make healthy, delicious choices every morning.

Get Creative with Carbs

After a whole night without food, your body needs nourishment. Unlike proteins and fats, carbohydrates are efficient energy sources and are the body’s preferred fuel. Any plant-based breakfast should include a healthy helping of “carbs.” Your body breaks carbs down and uses the resulting glucose to create energy. Leftover glucose is stored in the liver and muscles as glycogen and turned back into glucose when more energy is required.

  • Serving size:½ cup cooked grains, 1 slice bread, ½ English muffin, 1 small bagel
  • Focus on: Whole, intact grains or breads made from sprouted grains
  • Avoid: Refined grains, refined sweeteners, added salt, chemical or artificial additives

healthy plant-based fruit bowl breakfastVary Your Veggies (and Fruits)

Savory food isn’t just for dinner! Filling your plate with veggies at breakfast is a great way to get on the right track for the rest of the day. Fruit satisfies your natural sweet tooth without the inevitable sugar rush you get from boxed cereal or pancakes drenched in maple syrup.

Eating fresh or frozen fruits and vegetables for breakfast (or any meal) gives your body an infusion of vitamins, minerals and phytonutrients in their natural states. When consumed whole and unprocessed, these foods form a complete package in which all the nutrients work together in ways that aren’t possible with the synthetic forms found in “enriched” products. Mixing veggies and fruits with grains at breakfast gives you additional healthy carbohydrates to power your day.

  • Serving size: ½ cup chopped or 1 medium piece of fruit,1/4 cup dried fruit, ½ cup raw or cooked crunchy/starchy veggies, 1 cup raw leafy veggies
  • Focus on: Eating a variety of colors, experimenting with different combinations, seasonal foods
  • Avoid: Processed fruit or vegetable juices, dried fruit with added oil or sugar, canned fruit in syrup, frozen vegetables with sauce or salt

Pack in Powerful Proteins

You don’t have to chug a shake made with dubious powdered ingredients to get a healthy helping of protein with your morning meal. Beans and legumes deliver the biggest protein bang for your buck on a plant-based diet without any of the hormones, chemicals or additives found in meats and commercial protein powders.

It may sound strange to eat beans at breakfast, but English, Mexican, Ethiopian and other cultures regularly include them in the morning meal. Adding beans or foods made from beans, such as tempeh, to your breakfast plate provides essential amino acids to:

  • Help muscles recover after an early workout
  • Produce enzymes to power important chemical reactions in your body
  • Make hormones
  • Maintain healthy skin and hair
  • Transport nutrients around the body

Although it’s not necessary to obsess over protein intake on a plant-based diet, a big helping of breakfast beans makes the meal heartier and more satisfying.

  • Serving size: ½ cup cooked beans, tofu or tempeh; ¼ cup dry lentils; 1 cup sprouts; 2 Tbsp nutritional yeast or ¼ cup hummus
  • Focus on: Unprocessed plant proteins, fermented or whole soy, varying protein choices
  • Avoid: Isolated soy protein, processed vegan meat analogs, processed protein powders, commercial hummus with added oil and salt

Don’t Forget Fabulous (Healthy) Fats!

Fat plays a key role in helping your body absorb certain vitamins and phytonutrients. Vitamins D, E and K are all fat-soluble, as are the carotenoids that serve as precursors to vitamin A. Inside the body, fats protect your organs, build cell membranes and insulate nerves. Your brain is also about 60 percent fat, and several key hormones require fat for production.

A serving of healthy fat makes a nice condiment for or accompaniment to your breakfast. Use your preferred whole source to make oatmeal creamier, add crunch to breakfast scrambles or boost nutrient absorption from green smoothies.

  • Serving size: 2 Tbsp nuts or seeds, 1 Tbsp nut or seed butter, ¼ of a medium avocado, 1 Tbsp coconut (use sparingly)
  • Focus on: Whole fat sources, raw nuts and seeds
  • Avoid: Processed oils, salted nuts, nut or seed butters with added oil and/or salt

Some Tasty Ideas to Jump-Start Your Morning

whole grain toast with hummus

Ready to become a plant-based breakfast champion? Fill your plate (or your bowl) with these delicious combinations:

  • Oatmeal with red lentils, spinach, nutritional yeast and hemp seeds
  • Millet and black beans with sautéed onions, bell peppers and kale, topped with salsa and avocado
  • Chopped fruit bowl with walnuts and cinnamon
  • Leftover cooked rice simmered with almond milk, dates and cinnamon, topped with walnuts
  • Sprouted bagels with sliced tomatoes, leafy greens and avocado
  • Chickpea or tofu scramble with your favorite veggies and greens, garnished with sunflower seeds
  • Sprouted whole grain toast with avocado, tomatoes and nutritional yeast
  • Large green salad with all your favorite veggies, cooked lentils and lemon-tahini dressing
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Vitamin K, Plant-Based Health & Your Gut

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There’s a lot of buzz about vitamin K and whether or not people consuming plant-based diets get enough of all its forms. Just what is it that makes this nutrient so important, and do you really have to worry about being deficient?

What is Vitamin K?

Vitamin K is a fat-soluble vitamin “family” that includes three forms:

  • Phylloquinone (K1), found in plant foods
  • Menaquinone (K2), found in animal foods and formed in the body from phylloquinone
  • Menodione (K3), a synthetic form often used in supplements

Why Do We Need Vitamin K?

Vitamin K has several “jobs” in the body:

cabbage vitamin k greenSupports bone health

Interactions between vitamin K and specific cells and proteins keep bones healthy and strong. Vitamin K aids in bone health in two ways: It moderates the function of osteoclasts, cells involved in bone demineralization, and it converts osteocalcin, an important protein in bone, to its active form, allowing it to bind with calcium so that the mineral stays in the bones where it belongs.

Aids blood clotting

By modulating the enzymatic processes involved in the production of clotting factors, vitamin K ensures that blood doesn’t clot too little or too much.

Prevents arterial calcification

Calcium deposits in blood vessels are responsible for the hardening of arteries that is the precursor to to heart disease. Vitamin K aids in the activation of proteins responsible for blocking this process.

Other benefits of getting your daily dose of K:

  • Brain and nerve support
  • Prevention of oxidative damage
  • Inhibition of cancer cell growth
  • Regulation of inflammation

Where Do We Get Vitamin K?

Common plant-based sources of vitamin K include:

  • Kale

    green spinach smoothie vitamin k

  • Spinach
  • Turnip greens
  • Broccoli
  • Cabbage
  • Asparagus
  • Romaine lettuce

So remember, for vitamin K, eat lots of kale—and other leafy greens! If you’re particularly fond of brassicas, also called cruciferous vegetables, you’ll have no trouble getting enough of this important nutrient.

How much vitamin K do you need?

The daily recommended intake (DRI) for vitamin K is 120mcg/day for men and 90mcg/day for women..

Although vitamin K, like other nutrients, is best obtained from foods, it may be supplemented therapeutically for certain conditions, including osteoporosis. Therapeutic doses range from 100-500mcg/day. High-dose supplementation should always be overseen by a health professional.

Since vitamin K is a fat-soluble vitamin, your body is better able to absorb it if you include a healthy fat source along with your leafy greens. Sprinkle raw nuts or seeds on salads, add ground flax to soups and stews or try one of these delicious recipes:

Do Gut Bacteria Play a Role?

Your body needs both vitamin K1 and K2 for optimal health. Evidence shows gut bacteria do synthesize some vitamin K2 from dietary sources of K1, and antibiotic use can affect the level of production by reducing the overall population of bacteria. However, there’s currently no hard science showing where in the intestines this conversion takes place and whether or not humans are able to absorb enough from the process to meet nutritional requirements.

Other studies demonstrate K2 is created from K1 in peripheral body tissues, suggesting direct consumption of K2 may not be necessary. The only substantial plant-based source of K2 is natto, a fermented soybean product that’s not a big hit in the Western world, although after trying some myself recently, I’d like to point out that it isn’t as bad as some descriptions make it sound.

The jury is still out on whether or not the body converts enough vitamin K1 to vitamin K2 to meet nutritional needs. Until more extensive studies are done on people who have been eating exclusively plant-based diets for years, we probably won’t know for sure how well the conversion works or if a healthier diet may improve the ability to convert the vitamin from one form to another. My advice is to consume a variety of whole plant foods every day, including lots of leafy greens, and avoid processed junk that can interfere with the natural processes your body uses to stay healthy.

(As an aside, it seems strange to me that our gut bacteria — or anything in our bodies — would produce a nutritional compound we can’t or don’t utilize in some way. I’ll be interested to see what science uncovers about vitamin K conversion as more plant-based populations are studied!)

Additional References:

Bauman, E., Friedlander, J. (2013). NC202 Men and Women’s Health. Therapeutic Nutrition Part I. Penngrove, CA: Bauman College

Bauman, E. NC106.4 Micronutrients: Intro to Vitamins, the Fat Soluble Vitamins A, E, D, &K [PowerPoint Slides]. Retrieved from Bauman College: http://dashboard.baumancollege.org/mod/resource/view.php?id=1454

Murray, M., Pizzorno, J., Pizzorno, L. (2005). Vitamins. The Encyclopedia of Healing Foods. New York: Simon and Schuster

Vitamin K (n.d.). In World’s Healthiest Foods. Retrieved November 22, 2013, from http://www.whfoods.com/genpage.php?tname=nutrient&dbid=112

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Secrets of the World’s 3 Healthiest Nuts

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Did you know November is National Peanut Butter Lover’s Month? (It’s also National Stuffing Month, but we’ll save that for Thanksgiving.) Being a peanut butter lover myself, I spent some time a couple of weeks ago scouring the Internet for some tasty vegan peanut butter recipes to share, which have been popping up on Twitter, Facebook and LinkedIn in recent weeks.

I also got to thinking about nuts as part of a plant-based diet. Nuts seem to be either much maligned or joyfully celebrated depending on dietary views. Some people avoid them like the plague, fearing their high fat content. Others liberally munch on them and merrily drizzle nut-based sauces on anything and everything. I fall somewhere in between, preferring to get a dose of whole-food fats from a variety of nuts and seeds every day without going overboard.

There’s no reason to avoid these nutritional powerhouses in your own diet. Nuts are much more than a source of unprocessed fats, and looking at the top three healthiest choices shows why they deserve a place on your plate. (Or in your hand, on salads, in baked goods…)

california-almonds-by-blary54-free-images

blary54/FreeImages

Almonds

Almonds are a personal favorite of mine. Back when there was a shortage of Trader Joe’s raw almond butter, I freaked out when I found jars of it at the Northampton location and promptly bought every single one. I’ve also been known to snack on apples, raisins and almonds pretty habitually in the afternoon to the point where I still refer to the combination as the “old-school Sam snack.”

While you don’t have to be quite so obsessive, it’s a good idea to munch on almonds or enjoy almond butter stuffed dates once and a while. Almonds contain high levels of vitamin E, a natural antioxidant with anti-inflammatory properties. Eating the skins increases the antioxidant power.

Compared to other nuts, almonds are high in fiber (3.5 grams per ounce) and protein (6 grams per ounce). They’re also an excellent source of biotin, part of the B vitamin family responsible for helping to metabolize macronutrients, keep nerves healthy and aid in amino acid production. Monounsaturated fats support a healthy heart and cholesterol levels, and eating almonds has been shown to be beneficial for blood sugar levels.

Almonds are perfect in muffins, sprinkled on salads, stirred into oatmeal or used as garnish on Moroccan-spiced dishes!

Pecans

For years, my mom has made the pumpkin pie from The Joy of Vegan Baking for Thanksgiving. The recipe calls for exactly 16 pecan halves, which I’ve diligently picked up from the co-op’s bulk section just in time for baking.

It turns out you don’t need to make excuses to garnish dishes with (or scarf down) pecans during the holidays. The nutritional profile speaks for itself:

  • 12 grams of monounsaturated fat per ounce
  • Lowers LDL and raises HDL for a more favorable cholesterol balance
  • High in antioxidants, including carotenes and ellagic acid
  • High in B vitamins for energy production and metabolism
  • Good source of trace minerals, including copper, manganese, phosphorous and zinc
  • Packed with anti-inflammatory magnesium, which may help lower blood pressure

Of course, if you’re eating pecans covered in sugar or as part of a gooey pie, you’re getting a lot of bad along with the good. Stick to raw or lightly toasted nuts most of the time, and save the treats for special occasions. (Sweet potato casserole, anyone?)

walnuts-by-crispul21-free-images

cripul21/FreeImages

Walnuts

Walnuts are stars when it comes to omega-3 content. High in polyunsaturated fats, these nuts have been studied quite a bit for their heart-healthy qualities. Omega-3s reduce inflammation and promote good blood flow, making them key players in cardiovascular health. One study showed walnuts may be beneficial for bones, too, citing a correlation between high consumption and lower levels of certain bone turnover markers in the body.

Tossing some walnuts on your salad or in your granola also delivers:

  • Phenols
  • Flavanoids
  • Tannins

These all have antioxidant properties, with tannins in particular showing anti-carcinogenic and antimicrobial effects. Some of the antioxidants found in walnuts are hard to get from other foods, so make room for them in your meals whenever you can.

In a (Healthy) Nutshell

I chose these three nuts as “the healthiest” based on Dr. Michael Greger’s video ranking nuts by antioxidant content and several other sources linked throughout the post. But that doesn’t mean other nuts aren’t just as good for you! Peanuts, for example (because, hey, Peanut Butter Lover’s Month!), are high in protein, monounsaturated fats, antioxidants and important trace minerals. Macadamia nuts, cashews, Brazil nuts, pistachios and their other nutty companions are also worth checking out.

So go ahead, get creative. Have some peanut butter toast in the morning. Sprinkle pecans in your salad. Try out cashew butter in your next cookie recipe.

Or get your fix any time of day with these nutty ideas:

Need help making nuts (and other healthy foods) a regular part of your diet? I can get you on track! Start a consulting program with GreenGut Wellness today to get a personalized health plan.

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Quantum Vegan Talks Plant-Based Diets on WAMC’s Food Friday

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You never know what will happen on a call-in show. That’s why I was a little baffled at first as to why I got myself into doing an episode of the weekly food-related talk show Food Friday on WAMC, a public radio station that covers a large swatch of the Northeast. It’s a neat show that connects the public with unique food experts and business owners in the area for weekly discussions of diverse topics. A friend turned me onto it a long while back, but it took me until just recently to make a connection. The awesome folks over at the studio invited me in for an hour of Q & A with whoever wanted to call, email, Tweet or send a Facebook message. More channels, more fun, right?

Right! I got to chat with host Ray Graf before the show and during breaks, answering his questions about plant-based diets, and later on in the show I shared my favorite simple snack: stuffed dates! We did have one or two surprises along the way, which is to be expected when you’re doing a live show, but it kept things interesting for the duration.

In case you missed it, you can stream the entire show on the Food Friday website.

I really enjoyed being part of Food Friday, and I look forward to going back in the future to answer more questions about veganism, plant-based diets, health and anything else that you want to know! Keep an eye on the Upcoming Appearances page for dates and to see where you can catch me in person in the meantime.

Thanks to WAMC for featuring QV and for the invitation to do more shows! Even if you’re not in the Northeast U.S., you can listen to Food Friday online live or go through the archives to listen to older episodes.

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