Embracing A Greener Diet: Adding Nature's Bounty

Adding more plants to your diet can seem daunting, but it doesn't have to be an all-or-nothing approach. A plant-based diet has numerous health benefits, including controlling heart disease, diabetes, and some types of cancer. It can also help with mild depression and improve mental function in older adults.

One way to start is by choosing one or two plant-based meals per week, such as meatless Mondays. You can also try to make plants the main attraction on your plate, with meat taking up a smaller portion. Adding leafy greens to your meals is an easy way to increase your plant intake, as they can be added to almost any dish.

There are also simple swaps you can make, such as using corn tortillas instead of flour tortillas, or choosing veggie noodles instead of pasta. Smoothies are another great option for adding more plants to your diet, as you can blend in a variety of fruits and vegetables.

So, whether you're looking to go vegetarian or vegan, or just wanting to add more plants to your diet, there are plenty of tasty and colorful options to choose from.

Add greens to every meal

Adding greens to every meal is a great way to ensure you're getting a variety of nutrients, and there are plenty of simple ways to do so.

A good way to start is by adding greens to your breakfast. Smoothies are an easy way to do this, as you can add a handful of spinach or kale without affecting the taste. You can also add greens to your morning eggs, whether that's in an omelette, frittata, or scrambled eggs. If you're feeling adventurous, you could even try a breakfast salad, with a base of spinach or baby kale and topped with fried eggs and avocado.

At lunchtime, try adding a handful of greens to soups, stir-fries, or pasta dishes. You can also use leftover greens from the night before as a base for your lunch, or add them to a sandwich or wrap. If you're making a sandwich, you could even use large leaves, such as romaine or collard greens, instead of bread.

For dinner, greens can be added to almost any dish. Try adding them to stir-fries, curries, stews, or pasta sauces. You can also use them as a bed for leftovers, or as a side salad.

There are also plenty of snack options that include greens. Hummus with veggie sticks is a great option, or you could try kale chips or another type of roasted green vegetable.

Make plant-based foods the star of your meal

Making plant-based foods the star of your meal is a great way to add more plants to your diet. Here are some tips to help you achieve this:

Fill Half Your Plate with Vegetables

When plating your meal, make half of it a combination of vegetables. There are endless options to choose from, such as carrots, green beans, broccoli, asparagus, and cauliflower. By filling half your plate with vegetables, you are not only adding more plants to your diet but also benefiting from the various nutrients and fibre they provide.

Reduce the Portion Size of Meat

If you are not ready to give up meat entirely, you can make it a smaller part of your meal. Instead of having meat as the main dish, reduce the portion size and make it a side dish. This way, you can still enjoy the taste and nutrients of meat while making plant-based foods the star of your meal.

Combine Multiple Vegetables and Grains

Create dishes that combine several vegetables and whole grains. For example, you can make a quinoa salad with black or kidney beans, roasted peppers, onions, and tomatoes, or stuff a portabella mushroom with white beans and spinach. These types of dishes provide a variety of nutrients in one serving.

Upgrade Your Sandwiches and Wraps

Take your sandwiches and wraps to the next level by adding in vegetables. Include bright bell peppers, leafy greens, or any other vegetables you have in your refrigerator. Instead of using mayonnaise, try pesto or a spreadable vegan cheese. This way, you can enjoy a delicious and nutritious plant-based sandwich.

Make Fruits and Vegetables Your Go-To Snacks

Instead of reaching for processed snacks, opt for fresh fruits and vegetables when hunger strikes between meals. Keep a fruit bowl on your counter or table, and always have cut fruits easily accessible in your fridge. You can also get creative by making fruit skewers or pairing apple slices with peanut butter or any other nut butter.

Get Creative with Your Favourite Dishes

You don't have to give up your favourite dishes to add more plants to your diet. Simply find ways to incorporate extra vegetables or plant-based alternatives. For example, if you're making a pizza, you can use a plant-based crust and top it with veggies like mushrooms, bell peppers, squash, and arugula.

Dress up your salads

Salads are a great way to add more plants to your diet. Here are some tips to make your salads more interesting and tasty:

Use a variety of greens

Instead of sticking to just lettuce, try using a mix of different salad greens such as watercress, sprouts, frisée, and chicory. These add colour, texture and flavour to your salad.

Add some crunch

Nuts and seeds are a great way to add some crunch to your salad. Try using almonds, pumpkin seeds, sesame seeds, walnuts, sunflower seeds, or flax seeds. Not only do they add a satisfying texture, but they also provide healthy fats, protein, and fibre.

Include fruits

Fruits can add a burst of sweetness and flavour to your salad. Try using raisins, dried fruit, berries, apples, or fresh seasonal produce.

Experiment with herbs

Fresh herbs like basil, parsley, or mint can elevate your salad and add a flavour punch. They also have the added benefit of being packed with nutrients.

Don't forget the dressing

A well-chosen dressing can bring all the elements of your salad together. Try using olive oil and vinegar, or get creative with a pesto or romesco sauce.

Top it off with protein

Adding a serving of protein to your salad will make it a more substantial and satisfying meal. Try using cooked tofu, beans, or a plant-based cheese.

By following these tips, you can create delicious and nutritious salads that will help you easily incorporate more plants into your diet.

Make fruits and vegetables your go-to snacks

Making fruits and vegetables your go-to snacks is a great way to add more plants to your diet. Here are some tips to help you do that:

Firstly, keep fruits visible and easily accessible for snacking. Have a fruit bowl on your counter or table, and always keep cut fruit in your fridge. This makes it more convenient to grab a piece of fruit when you're hungry. You can also try making fruit skewers with a variety of fruits and a dip, such as cinnamon yoghurt. Another idea is to pair fruit with a source of protein, like cheese or nut butter. For example, apple slices with peanut butter or celery with almond butter.

You can also get creative with vegetables. Try slicing up some peppers, cucumbers, or carrots and pairing them with a dip like hummus or guacamole. Roasted chickpeas or wasabi peas are another tasty, plant-based snack option. If you're craving something crunchy, opt for sweet potato chips, plantain chips, or taro chips. You can even make your own salsa fresca with chopped tomatoes, parsley, onion, jalapeño, and lime juice to enjoy with your favourite chips.

Smoothies are another excellent way to get your fill of fruits and vegetables. You can blend in sweet potatoes, spinach, kale, frozen cauliflower, or any other veggies you like. Add fruit and spices like cinnamon and ginger to sweeten your smoothie naturally.

Lastly, don't forget about dried fruit and nuts. Trail mix is a perfect snack option that combines both. You can make your own mix by combining your favourite dried fruits, nuts, and even some dark chocolate for an extra treat.

Batch-cook vegetables

Batch cooking is a great way to save time and money, and it's an excellent strategy to ensure you always have a nutritious meal ready to go. Here are some tips for batch-cooking vegetables:

Planning and Preparation:

Before you start, decide on a batch cooking day each week. This will help you plan and prepare the vegetables you need. After shopping for fresh produce, you can wash, chop, and cook your veggies all at once.

Cooking Methods:

There are several ways to batch cook vegetables, including oven roasting, sautéing, and steaming. These methods are quick and easy, and you can have all three going at once! For example, you can oven-roast eggplant, steam broccoli, and sauté cabbage simultaneously.

Cooking Tips:

When oven roasting, coat the vegetables with a small amount of olive oil, salt, and pepper, and cook at 375-450°F depending on the vegetable. For sautéing, use a large skillet with a lid and a little olive oil, salt, and pepper. Steaming can be done in the microwave or on the stovetop with a small amount of water and a lid.

Versatility:

The beauty of batch cooking vegetables is that you end up with a plain base that can be combined with different foods and seasonings throughout the week. You can add your batch-cooked veggies to bowls, salads, pasta dishes, sandwiches, or really anything you want!

Storage:

Batch cooking will leave you with a fridge (and freezer) full of veggies that can be used as foundations for meals, side dishes, or added to salads, soups, or dips. Label and store your cooked veggies in the freezer to benefit from nutritious options that are ready to enjoy later.

Frequently asked questions