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!