Plant based nutrition (Part 3)

Plant based nutrition (Part 3)

By now you will hopefully feel a bit more motivated or encouraged about making subtle changes towards  predominantly plant based meals. With the extreme cold weather that has set in, and all of us settling a little deeper under the blankets, we must make sure that we are getting the correct fats and oils into our diets. We tend to crave more fatty and oily food when it is cold, but we need to steer away from deep fried, overly processed and highly refined oils.

Plant based fats and oils come from nuts, seeds, avo’s, corn on the cob and whole grains etc. Your body needs these fats and oils for optimal energy usage. As you know, our bodies are made up of many cells. Each cell has a proper structure and “engine” to run. One of the jobs that the correct fats and oils do, is to help keep the cell membranes healthy and supple. It needs to be supple, so that toxins on the inside of the cells can be removed, and nutrients from food need easy access into the cells. This helps the “engine” inside the cell to function optimally with the best cell metabolism possible.

As you have read in some of my previous blogs on emotional healing, that fear, anxiety and stress contribute to your body not functioning optimally. One of the things is that it can make your cell membranes or walls rigid and almost impermeable. By getting in enough plant oils, you will be assisting your body as you are dealing with the fear, anxiety and stress. Your body will then also be able to absorb the nutrients from food intake better, leading to more energy in the long run.

Let’s zone in on seeds and nuts for a moment. Try to eat them raw rather than roasted. I know it is really tempting to buy the roasted and salted varieties. But by heating the oils in the roasting process, they are altering the structure of the good oils and this can lead to damage in your body. Sprinkle on your own herb salts at home. Or blend raw, soaked cashews with a little water to get the beginning of a creamy sauce or mayo. Just add some lemon juice,salt and spices. Add to dips and soups before serving. Add nuts and seeds into smoothies. Have nut butters on apples or stir into your oatmeal.  Create your own nut butters in your food processor or throw together your own trail mixes. Make sure that your nut butters only contain nuts. No salt or sugar added, and no hydrogenated fats or so called stabilisers. There are so many nuts and seeds available these days and creative ways of where to include it.

The wonderful thing about nuts and seeds are that they contain an oil and a protein in the same little package. This duo combined, keeps you fuller and more satisfied for longer, especially where your body needs the nourishment even more in winter.

A few plant oil/plant protein combinations that you can build onto:

·     Beans and avo

·     Chickpeas and avo

·     Pumpkin seeds and coconut oil mixed into smoothies and seed bars.

·     Cold pressed flaxseed oil or ground flaxseed in oatmeal with berries.

·     Corn and brown rice

·     Little coconut oil or nut butter mixed into your oatmeal.

·     Brown rice, beans, avo

·     Lentil and vegetable stews with avo

·     Dried coconut flakes, almonds and raisins

·     Coconut cream and pumpkin seeds etc.

Also remember that a plant oil aids better absorption of lycopene in tomatoes and other carotenoids as mentioned in my previous blog.

Did you know that whole grains contain oil? Unfortunately, over processing and manufactures that want to extend the shelf life of products, leave the grains stripped of valuable oils. By leaving the good oils in the grain, it might give you a flour that can go rancid quickly. Our bodies need those oils and might leave you deficient in certain key elements for proper cell metabolism if absent. Opt for stone ground flours and whole grains where the entire grain is still in tack.

Many people don’t eat enough whole grains. You might be saying that you eat breakfast cereals everyday, and have bread with seeds in. Many of these products are overly processed, stripped of nutrients and oils and sugar laden. Others may think that they want to lose weight, so then radically reduce their carbohydrate intake. Our energy to perform daily tasks  and doing sport must come from our whole grains in the first place. Our bodies thrive on brown rice, oats, millet, buckwheat, yellow corn and quinoa. It is not the best choice to remove the whole grains and replace it with only meat and vegetables every single day.

Wholegrain plant oils are valuable plant oils that are called lipids and sterols, and include your omega 3 and 6 fatty acids.

As mentioned in my previous blog on Carotenoids, many of these found in coloured fruit and vegetables are better absorbed when taken with a plant oil. 

In ending off, I would like give a short testimony about our dog. She is a Jack Russel and quite old. For a few years now her appetite has not been the best. I decided to include a quarter tsp of cold pressed organic coconut oil into her dog food each morning. After just 3 weeks, she finished her bowl of food in the morning and at night. She has more energy and plays with our puppy without turning up her nose! Her eyes are shinier, she looks healthier and is not so scrawny with less hair shedding. There is definitely a direct link between plant oils and energy levels.

Lizelle

Recipe

Stir fry rice pockets

Our kids love these and it has become quite a family affair! They can make it on their own now. It is a fun and interactive way to use up leftovers, coleslaw or veggie strips. The actual rice wrap doesn't have flavour, so its all about what's on the inside. It can be a bit sticky and chewy here and there, but its all about the food experience!

 

Rice Wraps

Red cabbage

White cabbage

Carrots

Peppers

Celery (optional)

Brown rice

Seasoning

Sesame seeds

Soy sauce/ balsamic vinegar

-Stir fry your veggies, add seasoning and cook your rice.

-Mix it all together and taste if you need more seasoning or herb salts.

-Remove one rice paper  and place in a wide mixing bowl in water to soften. (about 3-5 min)

-Remove from the water and place on a clean drying cloth for a few seconds to absorb some of the water. Pat dry with the remainder of the dish towel by folding it over the rice paper wrap. 

-Place the wrap on a clean plate. Add filling to the centre of the wrap. Fold the sticky paper over each other to seal.

-You can make small pockets or roll like a spring roll.  

-Start soaking the next wrap.

-Place the pockets onto a pretty plate sealed side down.

-Sprinkle with sesame seeds if you want to, it will stick to the wrap.

-Serve with sauces of your choice.

Plant based nutrition (part 2)

Plant based nutrition (part 2)

Many people say; “Eat the colours of the rainbow.” I don’t know about you, but colour makes me happy! It brightens my day and uplifts my soul. And so it is that our cells give applause when coloured pigments from fruit and vegetables enter our bodies.

Today we will be discussing carotenoids. These are soluble pigments of orange, red, yellow and green that give colour to our fruit and vegetables. They are beneficial anti-oxidants that help protect us from disease and help build our immune systems.

Anti-oxidants basically mop up free radicals or scavengers in our bodies. The free radicals come into our bodies through toxins and chemicals, stress, pollution etc. Free radicals break down our cells, causing damage to the cells, proteins and DNA, leading to aging and diseases.

The bottom line is that by being on a predominantly plant based diet, you will be consuming more fruit and vegetables. You will look and feel better in the long run by decreasing oxidative stress from free radicals in your body.

Tomatoes are a great way to get some colour. Remember that lycopene in tomatoes are better utelised by the body when heated. Tomato soup, roasted cherry tomatoes… A great way to get in some anti-oxidants. Lycopene, the red pigment in tomatoes, is also absorbed better if it is eaten together with a plant oil. Olive oil drizzled over tomatoes after the cooking process, or having avocados with your tomato soup. Even a tiny drizzle of cold pressed olive oil or coconut oil into your tomato soup before serving. You can easily include these into a midweek meal; light, nourishing, satisfying and budget friendly. (See tomato recipes below)

Carotenoids have anti inflammatory properties. Free radicals contribute to inflammation. One of my favourite whole food products is a green powder or blend that contains green Barley Grass. Packed with vitamins, minerals, fibre, calcium and enzymes. Enzymes are the the necessary regulators of the body. Without them our cells cannot function.

All green leafy vegetables contain chlorophyll. These help to detoxify your body, support healthy blood and circulation. It is an all round tonic to the body, and helps to give energy during the day. We need to increase our leafy green intake by including it in salads, smoothies, stir fries, wraps etc. If you are struggling with spinach or kale, then try some fresh baby spinach leaves.

Breastfeeding mommies will benefit tremendously from a Barley grass supplement and leafy green vegetables. It has an amazing effect on the quality and production of milk supply.

Beetroot has an abundance of dietary nitrate. It helps to relax blood vessels, increases blood flow and promotes oxygen uptake by the muscles. It is filled with beta-carotene, which is high in vit. A. Beetroot is also excellent for menstruating ladies by boosting iron levels and oxygen in the blood.

Some fruit and vegetables rich in carotenoids are beets, broccoli, leafy greens, blueberries, carrots, sweet potato, tomatoes, pink grapefruit and apricots. So even if you have picky eaters, you will still be able to bring a variety of carotenoids into your diet through such a variety being available to most of us. Make sure that you are eating the ripe fruit and fruits that are in season.

There are times when it is not always possible to get all the fruit and vegetables that you need into your body. You can get assistance by using a whole food plant based supplement to help increase your anti-oxidant level. Some people don’t always have the time and energy to prepare the proper meal that your body needs, during illness or just need a boost.

Try the GardenTrio by AIM. myaimstore.com/healthamplified

Here are some easy ideas of where you can increase your fruit and vegetable intake:

·     Raw veggie sticks, hummus or bean dips

·     Wraps stuffed with an abundance of greens and colours of the rainbow.

·     Rice wraps which you have to soften in water before wrapping.

·     Stir fry and rice

·     Smoothies - add some green leaves and blueberries

·     Blueberries in oatmeal. (Check Food Lover’s Market in their frozen section for good priced berries)

·     Vegetable based soups and stews

·     Cherry tomatoes, sugar snap peas, blueberries, carrots and other fruit as snacks. (Add some nuts or seeds to get the good oils from the nuts to increase absorption of the carotenoids.)

Don’t focus too much on where you can reduce animal products right away which tend to increase inflammation in the body. Have a look at how you can increase your fruit and vegetable intake so that your day is filled with colour and joy as you reflect. Your focus will eventually change because there is life beyond just meat!

Lizelle

Recipes:

Roasted cherry tomato and avo pasta

Penne corn pasta or any gluten free pasta

2 Small packets cherry tomatoes

Avo’s

Black pepper

Pink salt

Small tomato paste holder

Cold pressed olive oil

-Cook pasta according to package instructions.

-Roast cherry tomatoes in the oven until shriveled. (Don’t add oil for roasting)

-Blend avo’s with a little water for a creamier consistency, adding salt and pepper to taste.

-When tomatoes are roasted, remove from the oven and place in a serving bowl. Add the tomato paste and a little olive oil.

-Serve pasta with the roasted tomatoes and creamy avo.

-Add black pepper and pink salt to taste.

*Note: Don’t add lemon juice to your avo, because the tomatoes already have a slight sour tang.

Tomato and red pepper soup

I usually roast whole tomatoes in the oven, and then blend them in the blender. This is a shortcut for when you are short on time.

1 Onion

Garlic (half tsp)

2 Red peppers

1 Bag chopped tomatoes

1 Small tomato paste holder

1 tsp miso paste

-Fry onion in a little oil until translucent.

-Add the garlic, fry for 1 minute.

-Add chopped tomatoes, simmer until soft.

-Add tomato puree, stir until well combined.

-Add the miso paste.

-Blend until creamy.

-Serve with slowly fermented sourdough bread and fresh avo.

Enjoy!

 

Plant based nutrition (Part 1)

Health Amplified

Plant based nutrition (Part 1)

Since I can remember, I’ve been passionate about nutrition and health. Paging through magazines as a young girl, tearing out articles of home remedies, skin care products, nutrition, treatments and makeup. Some of these trends have come and gone, but a predominantly plant based diet has stood the test of time.

Plant based nutrition is not just salad and nuts, but it is filled with a magnitude of choices and combinations, all beneficial. Time and time again I’ve seen that a diet rich in fruit and vegetables, brown rice, millet, oats, buckwheat, seeds and nuts, herbs and spices, beans and lentils, can improve your health significantly. My digestive tract is also at its happiest if I have a varied plant based diet. I have more energy, I feel lighter, have minimal aches and pains in comparison to on a meat diet, better sleep, a clearer mind and less sickness.

I’ve also read a few articles on the diet of professional athletes, as well as watched documentaries on the fast recovery of athletes after exercise or competing, all while being on a plant based diet. These athletes are bulking up and getting their energy from the right combinations of plants, nuts, unrefined grains etc. A plant based diet will increase performance, it will lower inflammation levels and then directly speed up recovery. There will be reduced muscle damage, and thus less muscle soreness.

 

The most commonly asked question is what about protein? Have you ever looked at an elephant or a rhino and asked if they are getting enough protein and what their source is! The world has been indoctrinated into asking that question. Yes, we all need protein. If you eat meat, your protein will be in a more concentrated form. If you eat a varied plant based diet, you will get enough protein without putting extra strain on your body.

Protein is the main building blocks in the body, and helps to grow and repair tissue, it helps with immunity as well as hormones. The small building blocks are called amino acids, and the body requires roughly 20 of them. The body can make 11 of it, so 9 must come from your diet. Athletes need more protein than someone that does not exercise. Every single plant contains all the essential amino acids just in different proportions. So the right amount needs to be consumed across the board, with the right combinations.

Meat does not contain the fibre and anti oxidants that our body needs. Meat also takes much longer to digest. Carnivores have a shorter digestive tract than humans, so meat digests differently where as plant material breaks down quicker in order to be utilised.

Plant based nutrition does not mean having lots of sugar, refined carbohydrates and dairy to fill up your day, and having vegetables and a salad for supper. Plant fats and oils combined with plant protein and vegetables will satisfy your hunger and fill you up, leaving fruit, raw honey and dates to satisfy your sweet tooth. By giving your meals substance and adding flavour, you can turn it into a hearty meal with a little bit of planning. So much so that you don’t necessarily miss the meat on your plate.

I know many people and campaigns go for “Meatless Mondays” and think that it will do the trick. It might soothe the conscience a little, But I don’t think that it will bring rewards in the long run. Instead of having one day without meat, try flipping it around to “Meaty Mondays”, or save the meat for the weekend.

What about starting a “Mushroom Monday”? It sounds really corny, but mushrooms can be meaty and fleshy, savoury and saucy, which tick all the boxes in the meat category. With mushrooms being so freely available, as well as having the choice of having exotic mushrooms, you can add it to many dishes or make it the star of the show.

My mom used to tell me that my parents used to go to a particular restaurant in the city before they had children. You know what they always ordered? Mushrooms on toast! Mushrooms weren’t freely available then, and was only for the more distinguished or elite.

I watched a French movie a long time ago, about a lady chef that was hired to cook for the French president. One of his favourite things to do, was to go to the kitchen after hours, and have the chef make him truffle mushrooms on toast!

I know that truffles are rare and expensive, but my point is that we have such a variety of fruit and vegetables at our disposal. You can prepare it as basic or extravagant as you want, even if it is mushrooms on freshly baked sourdough bread. You’re probably thinking that mushrooms are expensive. Is it more expensive than meat? It doesn’t have to be complicated.

With a predominantly plant based diet, it does take a little more planning and initiative at the beginning, until you get the hang of it. I will be writing a series on plant based nutrition and going into more detail, to help teach and guide you in the right direction in the next few blogs.

Lizelle

 

Recipe:

Mushrooms on toast

This makes a great Saturday lunch or Sunday dinner. We used exotic mushrooms, but you can use what’s available in your area. Brown mushrooms are meatier than button mushrooms, with more depth in flavour.

Slowly fermented sourdough bread (or any wholegrain bread)

1 Packet mushrooms

1 tsp miso paste (or half tsp Marmite)

Olive oil

Rosemary herbs

Lemon juice

*We used rosemary and lemon natural seasoning this time.

-Slice mushrooms.

-Fry in a little olive oil, or saute in a little water until just softened.(Mushrooms make their own liquid as it cooks)

-Add miso paste and herbs.

-Saute 1 minute, remove from heat and add a squeeze of lemon juice.

-Top sourdough toast with mushrooms. Add course black pepper and sliced spring onions.

-Enjoy!