There are SO many diets out there that are working tirelessly to compete for your attention. One of the more popular ones that has been somewhat of a buzz word is the Plant Based diet.
Less a diet and more a lifestyle, the plant based way can provide you optimal nutrients and lower weight because essentially, you are eating more plants than anything else. Hence: plant based.
Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy.
I have had a lot of people surprised when they see me eating full fat yogurt or meat saying things like, "but I thought you were vegan?" or "I thought you were plant based?".
Well, the answer is No, and yes.
Yes, its true that I tried Veganism a few months back, but over the course of a month, I felt my energy levels depleting. Even with a B supplement ( which all vegans should be taking!), I was still having intense cravings for eggs and lean protein like chicken and fish. So I knew Veganism wasn't an ideal diet for me to follow.
So, yes the majority of my diet is fruits and vegetables, legumes, and grains. But I still enjoy eggs, meat, some cheese, and have recently been eliminating gluten out.
I wanted to share with you 3 easy plant based recipes to incorporate when you are transitioning to plant based. These will keep you feeling full and your cravings for sugar and crabs low as you are introducing more plants into your diet. I hope these recipes help you, and if you want to learn more, please feel free to join my free Facebook group where we talk all about nutrition, fitness, and routines that stick.
Kale Bruschetta. Adapted from a Forks over Knives recipe I love having this as a quick lunch or mid day snack. This makes a lot, so you could make it for your family or enjoy it over a weeks time.
1 loaf sprouted bread, sliced
½ cup hummus
1 cup grape tomatoes, halved
1 bunch of kale
Place the kale leaves in a large pot of boiling water. Cover and cook until tender, about 5 minutes. Drain in a colander, then squeeze out any extra liquid with your hands (you don’t want soggy bread).
Toast 8 pieces of bread, and place them on a serving platter.
Spread a tablespoon of the hummus on the toasted bread, then cover with a layer of kale and top with a scattering of grape tomatoes. Drizzle generously with the balsamic glaze, and grab one for yourself before they all disappear.
Spaghetti Squash Fritters. I have adored these for the last year. They make it into my monthly meal plan at least a few times, and make a great whenever snack or paired with some plain Greek yogurt for dipping as a meal. Created by Beachbody's Ultimate Portion Fix.
2 cups cooked spaghetti squash, well-drained
½ cup onion, finely chopped (approx. ¾ medium)
2 cloves garlic, finely chopped
2 Tbsp. chives, finely chopped
2 large eggs, lightly beaten
1½ tsp. finely grated lemon peel (lemon zest)
½ cup panko bread crumbs, gluten-free
2 Tbsp. cornstarch (preferably GMO-free)
½ tsp. sea salt (or Himalayan salt)
½ cup Parmesan cheese, grated
olive oil cooking spray
Preheat oven to 425° F.
Line baking sheet with parchment paper. Lightly coat with olive oil cooking spray. Set aside
Combine spaghetti squash, onion, garlic, chives, eggs, lemon peel, bread crumbs, cornstarch, salt, and cheese in a large bowl; mix until thoroughly combined.
Form spaghetti squash mixture into 12 ¼-cup patties. Place patties on prepared pan. Lightly coat tops with spray. Bake for 15 minutes, turning patties over after 7 minutes.
If using freshly baked spaghetti squash, wait for it to be cool enough to handle, place inside a clean kitchen towel, and wring out excess moisture.
Spaghetti squash fritters are great dipped in a little reduced-fat (2%) Greek yogurt.
Use your meal-prepped spaghetti squash for this recipe.
Sweet Potato Muffins. Discovered via the Feel Good Foodie, these muffins make a perfect breakfast on the go, a sweet mid day snack, or an evening treat with some tea! My kids love these and ask for them on the regular!
2 ½ cups sweet potatoes cooked and mashed
¾ cup coconut milk carton/refrigerator (not canned)
½ teaspoon vanilla extract
1 ½ cups whole wheat flour
½ cup coconut sugar
1 tablespoon baking powder
1 teaspoon ground cinnamon
1 pinch salt
Almond butter for topping
Preheat the oven to 350°F and add muffin liners to a muffin tin.
Place the cooked mashed sweet potatoes with the coconut milk and vanilla extract in a blender and blend until smooth and consistent.
In a large bowl, combine the flour, sugar, baking powder, cinnamon, and salt. Transfer the sweet potato mixture from the blender to the bowl of dry ingredients. Stir with a wooden spoon until combined.
Spoon batter into muffin tins lined with parchment paper cups (for best results) until filled to the top. Then add a teaspoon of almond butter onto the center of each muffin and gently swirl around with a toothpick or knife.
Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted inside comes out clean.
Let them cool down for 15-20 minutes before cutting them open.
I hope that these 3 recipes help you in your journey with discovering more plant based foods that you love! If you are feeling lost, overwhelmed, or want someone to guide you along the process so you can efficiently reach your goals within 6 months, I am looking for 5 moms who want to work 1:1 with me to reach their wellness goals!
Cheers to a great week ahead! Drink your water, eat your greens, get outside for some movement, and list 5 things you are grateful for!