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How to Eat More Plants

Ok, everyone can eat more plants. Yes, you. And maybe even me.


Why should you eat more plants? Well, for starters, whether you follow a plant-based diet or not, eating more vegetables, fruits, grains, and nuts can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of digestive problems, help balance blood sugar, reduce the risk of depression and stabilize weight. Are you sold yet?


Let's have a quick reality check, shall we?


The USDA recommends 5-9 servings of fruit and vegetables per day. Think you're getting there? You probably aren't. On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily.


What is exactly is a serving? Here are some examples.


Alright, before you start thinking this is overwhelming, here are some easy ways to incorporate more plants throughout your day that you might not have thought of.


Veggies with breakfast - Yah, just trust me

  • Add shredded zucchini, carrot, or cauliflower rice in oatmeal - add some cinnamon and you wont notice I promise

  • Veggie omelet or tofu scramble (seriously, throw anything you want in here)

  • Breakfast Salad (check these out!)


Plants + Dip - It still counts even if you cover it in dip

  • Especially in summer - consider this a no heat dinner

  • Any fruit + nut/granola/seed butter

  • Any fruit + plant-based yogurt + cinnamon or cardamom


Smoothies- this one is a super-easy way to pack in a lot

  • Add frozen cauliflower rice or broccoli - you won't even know they are there

  • All the fruit (banana, berry, frozen mango & pineapple)

  • Leafy Greens - spinach is pretty neutral if you're hesitant about flavor


Veggie Swaps - No I don't think cauliflower = rice

  • Maybe try adding cauliflower rice to your regular rice

  • Try kale or cauliflower gnocchi

  • Veggie zoodles (zucchini, sweet potato or carrot)


Just add more - what are you already eating that could use more veggies?

  • Add zucchini, sauteed spinach + onion to your pasta or lasagna

  • Sneak it into sauces (see my spinach pesto)

  • Snacking on veggies? Try something new or add more to your salad or roast something new


Swap Grains - Yes grains are plants but try eating them whole versus processed

  • Yes grains are plants but try eating them whole versus processed

  • Oatmeal or quinoa porridge for breakfast

  • Brown rice for dinner


Plant Fats - Plant-based fats have a lot of benefits compared to saturated animal fats

  • Add nut butter instead of butter

  • Throw hemp seeds and flax in your oatmeal and smoothies

  • Make some chia pudding - and better yet - top it with some fruit!



So there you go - now you have no excuse to not get at least one more serving of plants in your diet, starting tomorrow.


Shoot me a message if you need any help with figuring out a way to make this happen - I'd love to work with you!


Level Up Your Salad

Salads are one of my favorite meals and ways to pack in nutrients with leafy greens, healthy fats, and plant-based protein.



Here are some ways to level up your #basic salad:


Leafy Greens -

I am not talking about your iceberg wedge salad here. Hard pass - where is the flavor? Bring me spicy arugula, some chard, earthy kale, or even mild spinach. Take your pick but I love to mix/match my greens.

Mix up textures-

Salads don’t have to be raw, that isn’t nourishing in the colder months and gets boring, not to mention can get a bit taxing on your digestion. I love to lightly blanch my greens, or roast and stir fry veggies to add to my raw ingredients, the combo of crunchy raw + softer cooked is more interesting for sure.


Think outside the salad box -

My favorite signature salad often includes things you don’t expect to see in a salad. Roasted Brussel sprouts? Sure! Stir fry cabbage? Yes! Sweet potato chips? Ahuh honey. The only limit to your salad experience is your creativity. Cooking your veggies in spices also ensures your salad has alot of flavor. I love garlic, Trader Joe's Umami & Everything But the Bagel Seasonings.


Follow the rainbow -

How many colors can you get into your salad? Challenge yourself to see how bright you can make it, green, purple, orange, red all belong in your salad. It should be pretty to look at and eat!


Get friendly with fat -

Fat = flavor. Throw some avocado, hemp seeds, nuts and a homemade dressing on it. Do it.


Grains for gains -

If a salad doesn’t usually fill you up, add some whole grains. My favorites are farro & quinoa which both pack some extra proteins so you can keep your #gains.


Perfect Protein -

Your plant-based fat and grain choices will provide a lot of protein to your salad, and news flash = PLANTS HAVE PROTEIN. But if you want to take it one step further, throw some tofu, lentils, or beans on there to really #levelup


Adding flavor, fat, and protein ensure your salad is not just a snack or something that leaves you rummaging around in the cabinet looking for a snack a little later. What are your favorite salad add-ins?


Check out some of my salad recipes here!


Let's Talk about Hemp Baby


Hemp SEEDS that is.


I remember the first time I saw hemp seeds I was working at a software company and a woman in the kitchen was throwing them on her oatmeal. I thought they looked weird and after she left I peeked at the label.

Even then, with an amateur interest in nutrition, two big things on the label stood out to me, Protein + Fat. For someone following a plant-based diet, these are important macronutrients.


Protein-

Hemp contains all of the 9 essential amino acids (meaning they must be consumed in the diet) and is a great plant-based protein choice. Many plant-based proteins can contain phytates which make mineral absorption more difficult, but hemp does not.


Fats-

Hemp seeds are not just any fat, they are rich in omega 3's, specifically Alpha-Linolenic Acid (ALA) which is an essential fatty acid and must be consumed in the diet. It can also be converted to DHA and EPA in the body. If following a plant-based diet, these omegas can also be found in other foods like flaxseed, chia seeds, and walnuts.


A diet high in processed food offers on average about 10X the amount of omega 6 versus omega 3. Omega 6, boasts health benefits like reduced risk of heart disease, but when out of balance with omega 3 consumption can lead to inflammation and oxidation in the body. A focus on increasing omega 3's to gain better health benefits can help.


Here are some of the health benefits of omega 3's:

  • Fight depression & anxiety

    • Some studies show that people who consume omega-3s regularly are less likely to be depressed and one study even showed that consumption of EPA was as effective against depression as a common anti-depressant drug (1) (2)

  • Reduced risk metabolic syndrome & cardiovascular disease

    • Omega-3 fatty acids can improve insulin resistance, inflammation, and heart disease risk factors in people with metabolic syndrome (3)

  • Reduce Inflammation

    • Long-term inflammation leads to increased risk for things like cancer and heart disease. High intake of omega 3's has been shown to reduce inflammation. (4)

  • Improve Bone & Joint Health

    • Omega-3's can help with bone strength by increasing calcium absorption and help with reducing joint pain. (5


Nutritional Benefits-


Beyond these macronutrients, hemp seeds are a nutritional powerhouse. One serving (3TBS) of hemp seeds offers :

12 grams omegas 3's

14 mg of calcium (2& DV)

2.1 mg of iron (20!!% DV!)

140 mg magnesium (50% DV)

330 mg phosphorous (40% DV)

240 mg of potassium (8% DV)

1.98 mg of zinc (25% DV)

22 micrograms (mcg) of folate (8% DV)


Hemp seeds also contain vitamins A, C, B1, B2, B3 and B6. I always keep hemp seeds in my fridge and add them everything including oatmeal, smoothies energy balls, baked foods, salads, on top of toast with nut butter and my homemade pesto recipe here.


Healthy fats are your friend, and in this case, have a ton of health benefits and plant-based protein. What's not to love?


Try them out if you haven't already, they're a great versatile, tasty, healthy addition to any meal - sweet or savory.



References:


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