Updated: Oct 19, 2020
Have you heard about the health benefits of eating a mostly plant-based diet? Would you like to eat more vegetables and less meat? Not sure how to start? I am going to share with you the health benefits of eating plant based and quick tips on how to stock your kitchen for cooking plant based meals. Then, I'll share 10 delicious and easy plant based dinners. Let's get to it!
HEALTH BENEFITS OF EATING PLANT BASED
More and more people are adopting a plant based lifestyle because of the great health benefits. Lower cholesterol, weight loss, increased energy, less anxiety, no more brain fog and regular bowel movements are just a few of the benefits of eating less meat and more plants. It is well documented that eating more fruits, vegetables and whole grains will improve your health.
Take a look at some of the studies.
A 63 Year Old Man With Type 2 Diabetes
A 63-year-old man with a history of hypertension presented to his primary care physician with complaints of fatigue, nausea, and muscle cramps. Type 2 diabetes was diagnosed. His total cholesterol was 283 and his blood pressure was 132/66. He was taking 7 pharmaceuticals.
His physician prescribed a low-sodium, plant based diet that excluded all animal products, refined sugars and limited bread, rice, potatoes, and tortillas to a single daily serving. He was advised to consume unlimited non-starchy vegetables, legumes, and beans, and up to 2 ounces of nuts and seeds daily. He was also asked to begin exercising 15 minutes twice a day.
Over a 16-week period, significant improvement occurred. He was taken off 4 of the pharmaceuticals, his blood pressure remained below 125/60 and total cholesterol improved to 138. (Source: NIH)
Vegetarians Have Half The Risk Of Developing Diabetes
The Adventist Health Studies found that vegetarians have approximately half the risk of developing diabetes as non-vegetarians. In 2008, Vang reported that non-vegetarians were 74% more likely to develop diabetes over a 17-year period than vegetarians. A low-fat, plant-based diet with no or little meat may help prevent and treat diabetes, possibly by improving insulin sensitivity and decreasing insulin resistance. (Source: NIH)
Vegetarians Have 24% Reduction in Heart Disease Death Rates
In 1998, a collaborative analysis using original data from 5 prospective studies was reviewed and reported in the journal Public Health Nutrition. It compared heart disease death rate ratios of vegetarians and non-vegetarians. The vegetarians had a 24% reduction in heart disease death rates compared with non-vegetarians. The lower risk of heart disease may be related to lower cholesterol levels in individuals who consume less meat. (Source: NIH)
Plant Based Diets Have Reduced Risk of Cardiovascular Disease
The Dietary Guidelines Advisory Committee performed a 2010 literature review to determine the effect of plant based diets on stroke, cardiovascular disease and total mortality in adults. They found that plant based diets were associated with a reduced risk of cardiovascular disease and mortality compared with non-plant-based diets. (Source: NIH)
With so many great health benefits, its hard to understand why anyone would only want to eat meat. The best part is that health benefits experienced from eating mostly vegetables, whole grains and fruits happens very quickly. Being plant based doesn't necessarily mean you have to stop eating meat, chicken, pork, fish and eggs entirely.
Eating plant based means that whenever you want, you make the choice not to eat meat, chicken, pork, fish and eggs. The schedule is whatever you define it to be. You may decide 1 day a week is enough. That is how I started. You may decide to do more days because you are working on resolving a health issue.
Whatever schedule you decide, is the right schedule for you. If you want to learn more about how to eat plant based, read my blog post on: Plant Based For Beginners Made Simple and Easy.
HOW I CAN HELP
Eating plant based can help eliminate health problems, allow you to stop taking pharmaceuticals (with your doctor's permission) and help you have a healthier and long life. The body is amazingly strong! It wants to be healthy.
No matter what we do to it, the body fights for us. The body also tells us when something is wrong. When we have symptoms, the body is telling us that we need to pay attention to it and help it get better.
Does any of this sound like you?
👉Diarrhea and/or constipation
👉Bloating and gas
👉Congestion, coughing, wheezing
👉Brain fog, difficulty recalling words, short term memory issues
👉Headaches and migraines
👉Acne and itchy skin
👉Tired all the time
👉Sensitivity to fragrances and chemicals
If you said yes to just one of the above, your body is telling you something is not right. Discovering the root cause and how to get healthy can be confusing and hard! I am here to help.
I am a Certified Holistic Nutritionist obsessed with teaching people just like you how to heal their body so you can stop suffering and get back to living!
I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Health program can help.
How would eliminating your symptoms improve your life? You could:
✅Be more present with your children
✅Focus at work
✅Have more energy
✅Stop running to the bathroom
✅Workout without fear of an accident or farting
✅Restore your confidence
✅Be able to cook healthy meals for you and your family
✅Take an active vacation
✅Reclaim your life!
Simply Great Health is a customized 5 Step plan that heals your body and fits your busy lifestyle.
It’s very simple. No jumping through hoops and NO PRESSURE.
If we determine it’s not a fit, we’ll go our separate ways for now.
If it is a fit, we can take the next step and get you started on the path to healing.
HOW TO STOCK THE KITCHEN FOR PLANT BASED MEALS
One of the keys to eating plant based is to make sure the pantry is stocked with healthy grains and rice. Grains are the workhorse of any plant based meal. There are some great products that take only a few minutes to cook, making it easy to get dinner on the table in under 30 minutes.
My favorite products to have on hand is Seeds of Change quick cooking grains. There are a lot of varieties such as Spanish Style Rice and Seven Whole Grains. You can either microwave the product or simply take it out of the pouch and simmer it for a few minutes in water. If you have time to meal prep on the weekend, I highly recommend cooking up farro, barley or quinoa so it is ready to add to any plant-based dinner.
Another staple to have on hand are beans. While I would love to cook dried beans, I don't have the time. I rely on organic canned beans to add fiber to dinner dishes. If you have a hard time digesting beans, simply soak them in water for 12-24 hours.
If you go for 24 hours, change the water after 12 hours. By soaking the beans in water, lectin is reduced which is usually what makes some people get bloated and have gas. Frozen organic vegetables are the next tip to always have on hand for plant based meals.
Frozen vegetables only take a few minutes to cook and are already chopped up! This makes it easy to have a variety of vegetables in any dinner recipe. Plus, it is cost effective since vegetables may not always be in season when you want to eat them.
I always have broccoli, cauliflower and chopped spinach in the freezer. Then when I go grocery shopping, I can take advantage of the vegetables that are on sale.
There you have it! The easy way to stock your kitchen for fast plant-based dinners, rely on canned beans, frozen vegetables and fast cooking grains. Now that you have a game plan for the products to keep in your kitchen, let's get to the delicious and easy plant based dinners that everyone will love.
#1 Mixed Vegetable Fajitas from It Doesn't Taste Like Chicken
On the weekend, chop up the fresh veggies you will use for the fajitas. There is a great organic sauce I use, Simply Organic Classic Fajita Simmer Sauce. Fill in with frozen veggies if you don't care for something in the recipe. Frozen cauliflower goes great with the simmer sauce! Click here for the recipe.
#2 Stir Fry Veggies from Spend with Pennies
The recipe includes ingredients to make a sauce but you can also buy a pre-made sauce in the International aisle of the grocery store. Click here for the recipe.
#3 Roasted Vegetable Bowl from Pinch of Yum
This bowl uses a tahini based dressing. If you haven't used tahini before, you are going to be surprised. Tahini is a sesame seed paste that is a staple in many cuisines. It makes a great dressing and can be combined with just about any seasonings. The recipe also provides a list of different add-ins, such as the egg shown in the picture below. Click here for the recipe.