BY: JULIE BLUME BENEDICT
he percentage of people
food comes from, going meat-free
who enjoy a vegetarian diet
is becoming a mainstream
has risen steadily over the years. Just about 10% of those of us in the U.S. are dedicated vegetarians, and theres a growing number of people interested in eating mmore plant foods in their everyday diets. While eating meat is still a large part of the modern American lifestyle, the importance of consuming vegetarian foods, whether it be for health or environmental concerns, is now in the forefront of our minds
IMAGES: TOA HEFTIBA
FALL 2020 ISSUE
Welcome choice.
There is no shortage of delicious, fresh
TO YOUR Health!
plant based foods we can enjoy. No
Studies have shown that those who follow
on a meat-free diet, the advantages
a plant-based diet tend to live longer,
of
matter the reason for you embarking vegetarianism
are
undeniable.
carry less body fat and are at a lower risk of developing type-2 diabetes, heart disease, and some cancers than those who consume a high porportion of meat. Vegeratians in Western nations often eat a diet that is closer to the reccomend-
WHY Vegetarian?
ed nutritional intake of foods than om-
A vegetarian diet is nothing new.
eat higher percentages of cereal foods,
There are many cultures and religions
vegetables, legumes and fruits, so they
around the world that have practiced
get a higher level of dietary fiber. They
vegetarianism for centuries, for both
also consume less fat and salt. However,
traditional and ethical reasons. Modern
vegetarians and vegans should be care-
vegetarians also have ethical reasons
ful no to consume too much coconut and
to avoid eating animals and animal
palm oil, which are high in saturated fat.
products, citing concerns over welfare
Because a well-balanced vegetarian diet
of the animals themselves, or the global
includes a wide variety of plant matter-
footprint that animal farming leaves on
and fiber, and it tends to be low in fat,
the world. Those who eat all or mostly
most digestive problems disappear,
plant based foods leave the lightest
and the digestive tract and gut actually
footprint on our fragile environment.
like a bit of hard work and will respond
As we become more health concious
kindly. As with any diet, it is possible to
and socially aware about where our
lose you balance by eating too much
1 WELCOME
dairy, high-fat or high-sugar foods.
nivorous people. Vegetarians tend to
“Eat the Bounty of the
Earth�
e! SAVOR THE ADUNDANCE Mother Nature provides an abundance of delicious ingredients for making fantastic food. There is an infinite variety of plant-based foods available, and we will help you make them! Whether you are 100% vegetarian, or if you are just looking to include more healthy meals in your diet, there are recipes in this book to suit everyone.
EAT THE BOUNTY 2
3 PLANT-BASED RECIPES
IMAGES: @LOVEANDLEMONS
FALL 2020 ISSUE
Sweet Potato “Chorizo” Tacos V
ACTIVE TIME: 40 MINUTES S TA R T T O F I N I S H : 4 0 M I N U T E S
VEGAN
SERVES: 4
INGREDIENTS: 2
1/2 6 1 1 2
small sweet potatoes, unpeeled cup olive oil
1.
g re e n o n i o n s , c h o p p e d c o a r s l e y
c u p s c o a r s l e y c h o p p e d f re s h
2.
c i l a n t ro s t e m s 2
1/3 16
1/4 1/4 1/2 1/4 1/4 12
tablespoons lime juice cup water
i n , c o r i a n d e r, c i l a n t ro , c h i l e s , z e s t , j u i c e a n d Tr a n s f e r t o a s m a l l b o w l ; s t a n d u n t i l re q u i re d .
coarsley 2
M e a n w h i l e , b l e n d o r p ro c e s s o i l , o n i o n s , c u m t h e w a t e r i n a f o o d p ro c e s s o r u n t i l s m o o t h .
f re s h j a l a p e ñ o c h i l e s , c h o p p e d
1 1/2 t e a s p o o n s l i m e z e s t
tender; drain. When cool enough to handle, peel sweet potatoes; cut flesh into 3/4-inch pieces.
t e a s p o o n g ro u n d c u m i n t e a s p o o n g ro u n d c o r i a n d e r
B o i l , s t e a m o r m i c ro w a v e s w e e t p o t a t o e s u n t i l
3.
D r a i n o i l f ro m t o m a t o e s o v e r a b o w l ; re s e r v e . Coarsley
chop
tomatoes.
P ro c e s s
tomatoes
o u n c e s b o t t l e d s u n - d r i e d t o m a t o e s
a n d 2 t a b l e s p o o n s o f t h e re s e r v e d o i l w i t h g a r-
in oil
lic and onion powders, paprika, and nuts un-
teaspoon garlic powder
til
coarsley
teaspoon onion powder
of
c i l a n t ro
teaspoon smoked paprika c u p ro a s t e d w h o l e b l a c h e d a l m o n d s c u p ro a s t e d w a l n u t s
4.
w h i t e c o r n t o r t i l l a s ( 6 3 / 4 i n ) , warmed
1 1/2 o u n c e s b a b y a r u g u l a l e a v e s
chopped. m i x t u re ;
Add pulse
2
tablespoons
until
combined.
Tr a n s f e r t o m a t o m i x t u re t o a l a rg e f r y i n g p a n , s t i r i n s w e e t p o t a t o e s . H e a t m i x t u re o v e r l o w h e a t f o r 5 m i n u t e s o r u n t i l w a r m e d t h ro u g h . S e r v e s w e e t p o t a t o e s m i x t u re i n t o r t i l l a s w i t h arugala
and
the
re m a i n i n g
c i l a n t ro
m i x t u re .
LIGHTER SIDE 4
FALL 2020 ISSUE
vitamins
&
min
VITAMIN C
VITAMIN B12
OMEGA-3
IRON
Tomatoes, red
This vitamin is
Eggs, flaxseeds,
Nuts, soy products,
bell peppers,
only found in
chia seeds,
lentils, oats,
citrus fruit,
meat, but some
pepitas, walnuts,
dried fruits, and
broccoli, berries.
foods are fortified
seaweed.
dark leafy green
with vitamin B12.
vegetables should
You can take
be eaten with
supplements to
vitamin C-rich
ensure healthy
foods to help the
blood cells.
body absorb the iron.
5 HEALTH
nerals CALCIUM
ZINC
PROTEIN
IODINE
Dairy products,
Whole grains,
Whole grains,
Small amounts of
nuts, seeds, beans,
nuts, pepitas,
legumes, eggs,
iodized salt, sea
fortified rice milk,
wheat germ, soy
dairy products,
vegetables, such
soy products,
products.
nuts, seeds, soy
as nori, wakame or
products.
kobu (edible kelp).
dark leafy green vegetables.
NUTRITION 6