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!