by Alexandra Caspero in Diets, Food & Nutrition Experts, June 17, 2017
by Amy Gorin in Chefs and Restaurants, Food & Nutrition Experts, May 28, 2017
Incorporating more meatless meals into your diet is a great way to boost health. Research shows that eating more plant-based foods and less animal products can reduce the risk of heart disease, type 2 diabetes and even some cancers. However, whether you choose to eat this way part-time or all of the time, there are a few nutrients that need more planning to ensure you are getting enough. Luckily, there many whole food sources, fortified foods, and supplements to ensure you are meeting the daily nutrient requirements. If you follow a vegetarian or vegan diet, or plan on switching any time soon, be mindful of these 6 nutrients.
Vitamin B12, found primarily in animal products, is needed for production of DNA and maintaining nerve cells. A deficiency can cause megaloblastic anemia and nerve damage, among other problems. Therefore, a reliable source of B-12 is essential, especially for vegans, in order to prevent deficiency. Since fortified foods vary greatly in the amount of B12 they supply, a daily supplement is recommended instead. Read more
by T.K. Brady in Cookbooks, Healthy Recipes, Vegan, March 4, 2017
As a dietitian and longtime vegetarian, I find that people are often surprised to hear that I do sometimes eat fast food. But these days, there are some tasty, balanced vegetarian options at restaurants like Subway, Chipotle, and Panera. Here are some of my healthy favorites, and picks from fellow vegetarian and vegan dietitians.
Subway: Veggie Delite Salad + Egg Patty
This is my off-the-menu go-to: I top a Veggie Delite Salad with an egg patty. I request a base of spinach and add a ton of veggies: tomatoes, green bell peppers, red onion, cucumber, banana peppers, and jalapenos. I top the salad with sprinkling of shredded cheese, as well as dried oregano and red wine vinegar. I love that Subway sells apple slices, so I’ll usually grab a baggie of those, as well. Read more
by Silvana Nardone in Cookbooks, February 28, 2017
For health coach and blogger Lily Kunin, healthy eating is about what makes her body feel its best. This simple philosophy is the basis for her debut cookbook, Good Clean Food, in which Kunin proves that plant-based eating can be personalized to meet an individual’s needs. In it, you’ll find a bowl builder that will help you customize your perfect grain bowl, and a focus on how food can make you feel, as opposed to what meal you’re planning for. We caught up with the founder of Clean Food Dirty City to talk blogging, cooking styles and eating clean in the Big Apple.
Food Network: When and why did you adopt a plant-based diet?
Lily Kunin: I suffered from migraines and vertigo starting in high school, and for a period of about 5 years I had pretty severe symptoms. I tried everything from conventional medicine to alternative therapies and nothing really worked until one therapist said the problem could be my diet. And after some trial and error I gave up gluten, and for the first time in a few years, I felt symptom-free. That was when I connected what I was putting my body — food — to how it was making me feel. That said, I’m not completely plant-based. I eat a heavily plant-based diet, but I also incorporate some pasture-raised eggs, wild salmon and grass-fed meats, too.
FN: How long have you been Instagramming and blogging?
LK: I started my Instagram, @cleanfooddirtycity, in 2014 as a photo diary for me. I didn’t even tell my friends about it. I would make recipes off the top of my head, take a picture and post it on Instagram so I could look back in a week and see what I made. It snowballed from there when people started asking for recipes and that’s why I started my blog with gluten-free and dairy-free recipes. I’ve recently started adding new natural beauty recipes and clean travel tips. Read more
by Sally Wadyka in Cookbooks, September 13, 2016
With more people choosing a healthy lifestyle — and caring about where their food comes from and how it makes them feel — home cooks are flocking to Saveur award-winning blogger Laura Wright of The First Mess for both accessible seasonal vegan recipes and her captivating storytelling.
Why start a food blog?
Laura Wright: I was honestly just bored when I started my blog. I had been working in restaurants for a while and was getting called off shifts at a not-so-busy spot. So my friend suggested I take all of these things I had learned about plant-based cooking and apply it to an online project.
How did you learn to cook plant-based foods?
LW: I attended a nutritional culinary program that had me learning meat, fish, dairy, egg and produce preparations. Just learning the basics of classic cookery helped me when I applied it to my plant-based preferences. For my internship portion of college, I went to a strictly vegan restaurant, which was interesting in a lot of ways, but quite educational. I also grew up with a mother who cooked from scratch pretty much every night, so watching and learning from her gave me a good start.
What impact did growing up on a farm have on your perspective of food, cooking and community?
LW: I wouldn’t call it a farm — more of a large-scale hobby garden. The constant presence of fresh, seasonal food on the part of my family definitely put me on the right path. I cook at home and plant my own vegetables in the summer because of my upbringing, which is a huge part of my life now. I don’t really waste food because I know what goes into its passage from seed to dinner. I have such a reverence for the superior flavor of good produce, whole grains, nuts, seeds, etc. They make cooking easy, nourishing and fun — and that’s the message I try to convey with my work. Read more
by Alexandra Caspero in Healthy Recipes, Uncategorized, Vegan, August 31, 2016
In her new book, The Book of Veganish (Pam Krauss Books/Avery, 2016), Kathy Freston shares her own journey from omnivore to vegan — including many stops along the way. “I’d always been an animal lover, and one day after seeing a pamphlet depicting animals being led to slaughter, I realized that I wanted to be someone who loved animals, not ate them,” she recalls. That was 12 years ago, but she didn’t go cold turkey on burgers, ice cream, cheese and eggs. Instead, she gradually started leaning toward a more plant-based diet. “I didn’t give up anything until I’d found an alternative I liked as much or more, so it never felt like I was depriving myself,” she says.
So what exactly does it mean to be “veganish?”
Kathy Freston: I’m all about the -ish. I get upset with the ‘vegan police’ who insist on purity and a strict regime. Too many people will reject that message because it’s just too hard. It’s OK to give yourself a little wiggle room as you investigate plant-based eating and move away from eating animals. But it should be a joyful process done in your own way at your own pace. ‘Veganish’ is about individual choice and not putting too much pressure on yourself to do it perfectly.
What do you suggest as a starting point for someone who wants to be veganish but doesn’t really know where to begin?
KF: When I started eating this way, I didn’t have the benefit of social media to help me out. Now, the best thing you can do is check out Instagram, type in #VeganFood or #VeganRecipes and you’ll get tons of amazing ideas. It’s really inspiring. And once you see all of the options, it doesn’t feel so daunting to eat this way. Read more
by Toby Amidor in Grocery Shopping, August 10, 2016
Ever since the United Nations declared 2016 the Year of the Pulse, I’ve been trying to include at least one serving a day in my diet. Pulses, otherwise known as beans, dry peas and lentils, are fiber and protein powerhouses — not to mention that, at roughly a dollar a pound, they’re dirt-cheap. Thankfully, they also taste delicious.
Since “chickpea” sounds a lot like “chicken,” I thought chickpeas would be a natural swap in these Mediterranean-inspired shawarma pitas. Covered in spices and roasted to crispy perfection, they are then tucked into warmed pita bread and covered in a creamy hummus-dill sauce. Add in a few colorful vegetables and you’re left with a flavor-packed sandwich that’s perfect for lunch or dinner.
At first glance, this recipe may seem like it takes more ingredients than it’s worth, but they’re mainly spices that can be found in well-stocked pantries. To me, my spice pantry is king, giving me the ability to add maximum flavor without added fat. In healthy cooking, seasoning is everything, and for that, spices are worth their weight in gold. If you find that you don’t need a large jar, head to the bulk-bin section of your local grocery store for just the amount you need.
For a “cook once, eat twice” approach, transform any leftovers into a chickpea shawarma salad: Layer the vegetables with roasted chickpeas and top it with dollops of hummus-dill dressing. Read more
by EA Stewart in Healthy Recipes, Vegan, July 17, 2016
The fruits and flowers of a macadamia tree
New nondairy beverages beyond soy and almond are popping up on market shelves left and right. Here are some of the lesser-known varieties you’ll want to add to your repertoire.
One cup of original macadamia milk contains 70 calories, 5 grams of fat, 1 grams of saturated fat, 1 grams of protein and 6 grams of sugar. The calories and nutrients vary between brands, so be sure to check the nutrition facts panel. Many brands fortify their macadamia milk in order to up the nutrition. Look for macadamia milk with added vitamins A, B-12 and D.
Where to buy: Suncoast Gold and Milkadamia make original and unsweetened varieties.
Made with oats, oat bran and salt, oat milk has a creamy texture and helps you get the daily recommended amount of whole grains (though without all the fiber). As with many other milk-alternative beverages, oat milk beverage isn’t a suitable substitute for the recommended daily servings of dairy. It does naturally contain calcium and iron, but do look for fortified versions that also contain other nutrients, like vitamin D, riboflavin and vitamin A.
Where to buy: Pacific Foods and Living Harvest make organic plain and vanilla varieties. Read more
by Kara Lydon, R.D., L.D.N., R.Y.T. in Healthy Recipes, Vegan, July 13, 2016
This arugula and peach salad is like summer sunshine on a plate! Sweet, juicy peaches are the star of the show. Nutty tasting and fiber-rich whole-grain sorghum, nutrient-packed peppery arugula, and healthy fats from the flavorful Marcona almonds, plus a light drizzle of Lemon-Honey Vinaigrette, round out the cast of simple ingredients in this light, yet satisfying, seasonal salad.
If you’ve cooked the whole-grain sorghum ahead of time, this dish can be assembled in under 10 minutes, which means less time in the kitchen and more time relaxing on the beach — or wherever you like to chill in the summer. The recipe serves one, so treat yourself to a light and healthy summer lunch, or double, triple or quadruple the recipe and invite your best buds over to join you. Read more
by Alexandra Caspero in Healthy Recipes, Vegan, June 8, 2016
Who doesn’t love a good Chinese takeout meal? The savory, umami flavors and bit of heat have us crawling back each and every time. But what if I told you that you could easily re-create Chinese takeout at home for a fraction of the calories and fat?
That’s right: Today I have a recipe that will be ready in less time than it takes to wait around for takeout. Enter Kung Pao Eggplant. Substituting eggplant for chicken, you add another serving of vegetables to the plate, not to mention additional nutrients like fiber. This version is vegetarian (and vegan!) friendly and can be made gluten-free by using tamari in place of soy sauce and arrowroot flour instead of cornstarch.
This recipe is bursting with flavor — it’s rich and savory with a hint of spice from the ginger and a kick of heat from the dried chiles. It’s so tasty that you can toss out the takeout menu stuck to your fridge for good. Read more
For an energy-packed treat, try these Superfood Energy Balls made with protein-rich nuts and seeds, naturally sweetened dates, and a little almond butter to bind them together. With only eight ingredients and 10 minutes of prep, you can have a portable, healthy snack option in just minutes! Ever since I realized how easy it was to DIY snacks like these, I’ve been doing so with gusto. I love knowing exactly what’s going into my snacks, and saving money in the process is a bonus.
These energy balls are a spinoff of my superfood granola bars, brought to you in bite-size form. They’re the perfect summer snack to tuck into your bag whenever you need a little fuel, whether that’s on an outdoor hike or simply lounging by the pool. The secret to these moist, hearty balls is the use of dates instead of other sweeteners. For this recipe I prefer Medjool dates, which are usually found in the fruit, dried fruit or bulk section of your grocery store. If your dates aren’t soft, soak them in warm water for 10 minutes before using. The pit should be easy to pop out; dates that are too hard can make these balls difficult to form. As a special ingredient, I’ve included a bit of maca powder, which is known to help increase stamina and energy levels, and is similar in taste to chocolate. If you can’t find maca at your grocery store, feel free to substitute unsweetened cocoa powder. Read more