Embracing a Plant Based Diet
Times are changing. Over the past decade plant based foods have become mainstream, less expensive and regularly incorporated into weekly meal plans. Health and the environment have been the main driving factors and with plant based foods holding many nutritional advantages, plus being able to be produced more efficiently with a lower environmental impact, is it time you made a change?
Walking down the supermarket aisle is not as it once was. Due to the changing consumer habits, there is more room for dairy free ‘dairy’ and meat free ‘meat’. Consumer habits are also changing. One of the major factors behind this is consumers desire to live a healthier lifestyle and have less of an impact on the environment.
The majority of meat and dairy produced is via intensive farming methods, therefore by switching to a plant based diet we can help reduce our carbon footprint whilst choosing alternative food production techniques that are more sustainable and better for the future.
The Environment:
- Intensive farming methods contribute to greenhouse emissions, but by reducing your consumption, the demand is reduced
- Water conservation – plant based food is much less water intensive than producing meat
- Avoid the creation of Dead Zones – pesticide run off from farms into waterways pollutes and creates dead zones where nothing can grow
Your Health:
- Plant based diets can contribute to a healthier outlook, as long as they are not processed. A well balanced diet that focuses on wholegrains, fruit, vegetables, legumes, nuts and seeds can bring health benefits. These may include weight management, lower cholesterol levels (reduced risk of heart disease), reduced incidence of type 2 diabetes and can even provide some protection against certain cancers.
- When selecting these types of foods, it is important to understand the nutritional values of each. There is no point selecting plant based products if they are heavily refined or processed. Instead look to reduce your intake of white carbohydrates, and focus on wholegrains (brown rice, oats or bulgur wheat), good quality plant based protein (lentils and mixed bean salads).
Cost Efficiency:
- Whole and plant based foods becoming more mainstream it has driven down costs, and these days they compete with traditional dairy and meat products.
- Whole foods are often dried or tinned, which means they keep in your cupboard for longer than fresh meat and fish.
Switching one or two meals a week to plant based
The most difficult meal to switch over is usually your evening meal, so why not start there? Incorporate a few plant based food items into your evening meal to start with. For example, one trick is to pick a few plant based meals and rotate them through the week. Choose items you enjoy such as pasta, a jacket potato, or even a vegetable stir fry. You can then begin to alter the portions of plant based ingredients on your plate.
Over time, introduce bigger quantities of plant based items and at the same time reduce your meat portions. By doing this it will give your mind and body time to adjust. Once you are comfortable with the above process you can start thinking about one meal a day that could be entirely plant based. Breakfast is probably the easiest due to the variety of plant based products available for consumption. Here’s a basic plan to get you started:
Breakfast
Oats with fat free soya yogurt, tinned peaches and blueberries
In a large bowl mix your oats (160 grams) yogurt (500 grams) and 300mls of water. Drain the tin of peaches and mix in. Cover and place in fridge overnight. Serve in the morning with berries. This will last three days in the fridge, is incredibly filling and tastes great.
Lunch
Potato and baked beans
Keeping it quick and simple - prick your potato a few times and cook it in the microwave for 8 – 9 minutes. Whilst the potato microwaves, cook your baked beans on the stove (only need a few minutes and probably only half a tin) or alternatively put a snap pot in the microwave for a minute. Once heated pour the beans over the potato, and voila! It’s ready to eat. If beans are not your thing, try tinned spaghetti.
Dinner
Portobello Mushroom burgers with balsamic caramelised onions, pea shoots and wedges and wholemeal ciabatta bread Heat the oven to 200 degrees Celsius and slice one potato into wedges (no need to peel), sprinkle with salt and pepper and place in the oven for 30 minutes. Meanwhile, slice one red onion and fry in the pan until soft and add 25ml of balsamic vinegar, reducing over the heat until sticky. Remove from the pan and put to one side. Add your mushrooms one Portobello mushroom to the pan (no need to wipe down) without the stalk for 3 – 4 minutes each side, and put your wholemeal ciabattas in the oven whilst the wedges finish off. Toss a handful of pea shoots with a further coat of balsamic vinegar (25 ml). Add the mushroom to the ciabatta, pile on the red onion and serve it up with the pea shoots and wedges, and there you have it - a meat free burger with salad.
The more practice you have, the more creative you become and slowly but surely you can add new ideas and new menus. There are loads of websites that specialise in vegetarian recipes - check out https://www.forksoverknives.com/ for everyday plant based recipes and get on your way to a more sustainable, heathier future.