There has been an increased popularity and rise of plant based diets. Several people adopt a vegan lifestyle and a diet centered around fruits, vegetables, etc., while reducing or eliminating animal products. Multiple factors, including concerns for personal health, environmental sustainability, and animal welfare, drive this change in eating habits.
The approach of plant based diet offers the benefits of incorporating more plants into your diet while providing flexibility with animal product consumption. In this blog, we will explore the health benefits of plant based diets and some easy, delicious plant based recipes/ vegan meal ideas for you to try.
What Are Plant Based Diets?
A plant based diet emphasizes whole foods and plants, including fruits, vegetables, whole grains, legumes, and nuts and seeds. It can be customized to suit individual preferences, ranging from vegan (excluding all animal products) to increasing plant-based foods.
What is Vegan Lifestyle?
A vegan lifestyle encompasses more than just a dietary choice. It is a way of living that promotes empathy and compassion by striving to avoid any form of harm or exploitation of animals.
While some people adopt a vegan/ plant based diet for personal health or preference, a vegan lifestyle goes beyond food choices. It extends to other aspects of life, such as clothing, cosmetics, and entertainment, where animal-derived products are avoided.
Health Benefits of Plant Based Eating
There are several health benefits of plant based eating. Below are some of the key advantages:
1. Reduced Risk of Chronic Diseases
Numerous scientific studies have shown that adopting a plant based diet can positively reduce the risk of chronic diseases such as heart disease, type 2 diabetes, obesity, and certain types of cancer.
Plant based diets tend to be low in saturated fat and cholesterol and high in fiber, vitamins, minerals, and antioxidants, contributing to better overall health.
2. Weight Management
Plant based diets are often associated with weight management and weight loss. Fruits, vegetables, and whole grains are typically lower in calories and higher in fiber compared to animal products.
Plant based diets can help improve satiety, making you feel fuller for longer periods, leading to fewer calories overall.
3. Improved Digestion
A plant based diet is naturally fiber-rich, essential for a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and promotes a healthy gut microbiome.
You can support a thriving and balanced gut ecosystem by including a variety of plant foods in your diet.
4. Increased Nutrient Intake
Plant based diets can provide a wide range of essential nutrients. Fruits and vegetables are excellent sources of vitamins, minerals, and antioxidants that play crucial roles in maintaining optimal health. Legumes, nuts, and seeds are rich in protein, healthy fats, and various micronutrients.
By diversifying your plant based diet, you can ensure you are getting a broad spectrum of nutrients.
Easy Plant Based Recipes
If you want to incorporate more plant-based meals into your diet, below are a few easy and delicious plant based recipes/ vegan meal ideas to try.
1. Plant Based Taco
This recipe features cauliflower, black beans, corn, and onion with taco seasonings. It’s a versatile dish that can be topped with your favorite taco fixings. Feel free to get creative and add more veggies to your liking. You can also experiment with different Mexican seasonings or turn it into a taco salad instead of using a tortilla shell. Enjoy the process and take pleasure in knowing that you’re indulging in a healthy meal!
Ingredients:
- ½ cup cauliflower florets
- 1 tablespoon water
- 1 tablespoon extra-virgin olive oil
- ½ cup canned black beans (rinsed)
- ¼ cup onion, chopped
- ¼ cup canned corn, rinsed
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon Cajun seasoning
- ¼ teaspoon paprika
- ¼ teaspoon ground cumin
- 1 large whole wheat tortilla
- 1 tablespoon taco sauce
- 1 tablespoon ground flaxseed meal
- 1 tablespoon nutritional yeast
- ½ tomato, diced
- 1 cup shredded dark leafy greens
Directions:
- Place cauliflower in a microwave-safe bowl with 1 tablespoon of water. Microwave on high power until desired tenderness is reached, about 2 minutes.
- Heat olive oil in a pot over medium heat. Add black beans, corn, and onion. Cook and stir until tender, approximately 3 minutes.
- Stir in onion powder, garlic powder, Cajun seasoning, paprika, and ground cumin. Remove from heat.
- Mix taco sauce, ground flaxseed meal, nutritional yeast, and diced tomato into the pot with the bean mixture.
- Fill a whole wheat tortilla with the filling mixture and cooked cauliflower. Top with shredded dark leafy greens.
- Roll up the tortilla, tucking in the sides to create a wrap. Cut in half, if desired, and serve.
2. Marrakesh Vegetable Curry
This vegetable-rich curry features spinach, sweet potato, eggplant, bell peppers, carrots, onion, garlic, and zucchini, along with garbanzo beans, almonds, and raisins. It pairs perfectly with rice for a flavorful meal. For an extra twist, you can substitute carrot-ginger juice for the orange juice for a delicious variation.
Ingredients:
- 1 sweet potato, peeled and cubed
- 1 medium eggplant, cubed
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 2 carrots, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 6 tablespoons olive oil
- 1 teaspoon ground turmeric
- 1 tablespoon curry powder
- 1 teaspoon ground cinnamon
- ¾ tablespoon sea salt
- ¾ teaspoon cayenne pepper
- 1 (15-ounce) can of garbanzo beans (drained)
- ¼ cup blanched almonds
- 1 zucchini, sliced
- 2 tablespoons raisins
- 1 cup orange juice
- 10 ounces spinach
Directions
- Heat 3 tablespoons of olive oil over medium heat in a large Dutch oven. Add sweet potato, eggplant, green and red bell peppers, carrots, and onion. Saute for 5 minutes.
- Heat 3 tablespoons of olive oil over medium heat in a separate medium saucepan. Add garlic, turmeric, curry powder, cinnamon, salt, and pepper. Saute for 3 minutes.
- Pour the garlic and spice mixture from the saucepan into the Dutch oven with the sauteed vegetables.
- Add garbanzo beans, blanched almonds, zucchini, raisins, and orange juice. Cover the Dutch oven and let it simmer for 20 minutes.
- After 20 minutes, add the spinach to the pot. Cook for an additional 5 minutes until the spinach wilts.
- Serve the vegetable curry hot, and enjoy!
The above plant based recipes are just a glimpse of the endless possibilities when it comes to plant based cooking. By incorporating more plant foods into your diet, you can enjoy a wide range of flavors, textures, and nutrients while reaping the health benefits of plant based eating and the vegan lifestyle that come along with it.
Conclusion
The rise of plant based diets is not just a passing trend but a conscious choice for many individuals seeking better health, sustainability, and compassion towards animals.
With the several health benefits of plant based eating, it’s no wonder more people are embracing this vegan lifestyle. So, experiment with different plant based recipes, get creative in the kitchen, and enjoy the journey towards a healthier and more fulfilling way of eating.
