 Hi everyone! With the New Year upon us, let's make some healthy changes! What can you do? How about moving to a healthier plant based diet? How to do this, you ask? Let's break it down into 12 weekly steps. First, for this week pick ONE meal that you can change from meat to plant based. Just ONE meal is all I ask. If you are already doing this, great! Instead of your regular meat meal, replace it with ONE of these: ½ cup cooked beans (lentils, black beans, kidney beans, lentils, peas, black eyed peas, split peas, chickpeas, lima beans, navy beans) ½ cup edamame 1/3 cup hummus 2 oz. soy based “beef” crumbles 15 almonds 2 Tbsp. peanut butter or Nutella 14 Walnut halves 1/8 cup pumpkin or sunflower seeds 3 (2 inch round patties) falafel 3 oz. veggie burger ½ cup vegetarian refried beans ¾ oz. unsalted soy nuts ¾ cup tempeh 4 oz. (1/2cup) tofu Need recipes? Check out some of my vegetarian recipes I have listed on my blog! Also, here are some cookbooks I recommend: "The Vegan Slow Cooker" by Kathy Hester (wonderful vegan crock pot cooking) "Forks over Knives The Cookbook" by Del Sroufe "The Good Food Book" by Jane Brody (not all vegetarian, but a great start to healthy eating) "The Enchanted Broccoli Forest" by Mollie Katzen You can do it- you will feel better and it will be better for your heart! Stay tuned for another tip for next week for another small change you can make. |
