Mediterranean Sweet Potato Platter is a delicious and hearty meal that is well balanced in protein and nutritious vegetables. Instead of lentils, you can opt to just keep the chickpeas for your protein or try serving with pita bread. This recipe also makes for a …
Plant-Based Diets are commonly lumped in with recipes also labeled as “vegan,” “vegetarian,” or even “whole-food plant-based”. With all the different diet terms out there and shifting tides in the American diet, it’s important to understand what these terms mean when talking about nutrition and knowing the facts from the myths.
What are Plant-Based Diets?
According to the National Library of Medicine, a plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes animal products, such as red meat, poultry, fish, eggs, and dairy products.
The term “plant-based” has kind of become all-encompassing to vegans to a lesser extent, vegetarians. Overall, the throughline in each of these diet terms shows an increase in the amount of plant-based foods while decreasing the amount of traditional Western diet foods being consumed (meat, animal by-products, processed foods).
However, a plant-based diet is divorced from the ethical & political concerns ascribed to vegan and vegetarian philosophies. Simply put, to be plant-based is to primarily consume non-animal products but that doesn’t mean you don’t on occasion eat an animal-based product.
A “whole-food plant-based diet” is focused on wholly unrefined or minimally refined foods. This would encourage sourcing local foods & reducing commercially produced products.
Are They Healthier Diets?
Studies suggest that plant-based diets are linked to a healthier immune system because plant foods are rich in nutritional vitamins, minerals, and antioxidants, and can reduce inflammation.
Oftentimes, people will choose a plant-based diet with the intention of preventing or managing chronic diseases such as heart disease and diabetes.
However, while there are some studies suggesting vegan and vegetarian diets may decrease the risk of cancer, there are still no conclusive results on such diets having an effect on cancer mortality.
And not all plant-based foods are inherently healthy. Much like with anything, good things come in moderation. For instance, while a sandwich cookie might not contain animal products, eating those to supplement your energy levels as opposed to fresh fruit may not be the healthiest choice.
Are They Worth It?
A healthy diet varies from person to person depending on your unique nutrition needs. Consult your doctor or a nutritionist before making major changes to your diet.
On one hand, sourcing local produce can be great for your local economy & supporting small businesses. On the other hand, fruits, vegetables, and beans can be more affordable than meats and dairy.
Plant-based diets don’t require a trip to a fancy grocery store or the farmer’s market but does require a bit of research to determine what foods are right for you.
If you’re trying out a plant-based diet, it is important to strike a good balance of whole grains, fruits, vegetables rich in fiber, natural & complete proteins such as beans and legumes, and healthy fats from nuts and seeds.
If you’re looking for even more tasty recipes, keep browsing around Hearty At Home! And don’t forget to share your favorite recipes with your friends, family, and loved ones.
For instance, if you find a recipe you like, pin it to your dinner inspiration board!
Mocha Brownies that are allergen-friendly, rich, moist & delicious! A hint of coffee makes for a lovely mocha cocoa flavor. A perfect treat to make for a friend or special occasion or if you’re just feeling for a chocolate-y dessert! For a gluten-free version, substitute …
Hot Italian Sausage Pasta with Broccoli is a quick and easy sauceless pasta dish that is simply tasty! We made this version plant-based by using Beyond Meat’s Hot Italian Sausage, but you can modify this recipe to have traditional sausage and even make this dish …
Roasted Lentil Balsamic Bowl, a delicious grain & greens bowl with toasted lentils and balsamic roasted veggies served over a bed of fresh greens. This dish is great to enjoy for dinner or meal prep earlier in the week to have for lunch. This dish can be served as a hot or cold grain bowl.
Ingredients
Serves: 4-5 Time: 55 minutes
Roasted Lentil Balsamic Bowl
1 can or cup of cooked brown lentils (if cooking lentils see note below)*
1 small red onion, diced
2 small zucchinis or yellow squash, diced
1 bell pepper, diced
1/2 cup mushrooms, sliced
1 package tempeh, cubed (optional)
Balsamic vinegar
Olive oil
Salt
Black pepper
Italian seasoning
Garlic powder
2 cups purple cabbage, chopped
2-3 cups kale, chopped
Optional topping: mustard vinaigrette or other dressing is desired
*If you are cooking your lentils, use 1 cup dry lentils & 2 cups of vegetable broth. Combine on the stove in a medium pot, bring to a boil, and cover with lid and reduce heat to low and allow them to simmer for about 25-30 minutes. Drain excess liquid before proceeding with step 6.
Directions
Preheat the oven to 400ºF
In a large bowl, combine the prepared onion, bell pepper, zucchini, mushrooms, and tempeh.
Mix in about 1 Tbs of olive oil and 2 Tbs of balsamic vinegar and season with a generous dash of salt, black pepper, italian seasoning, and garlic powder. Stir together until the vegetables are fully coated.
Transfer the vegetables to a roasting pan and place them in the oven, roast for about 35-45 minutes, checking on them and stirring halfway through.
Meanwhile, prepare your cabbage and kale & set them aside.
After your vegetables have been cooking for about 25-30 minutes, drain and lay out your lentils on a baking sheet. Lightly coat with a touch of olive oil, about 1/2 Tbs.
Place lentils in the oven and roast for the remainder of the time while your vegetables roast, flipping after about 10 minutes.
Remove lentils and roasted veggies from the oven.
Combine equal lentils, roasted veggies, chopped cabbage, and kale in a bowl for serving and top with the desired topping.
If you’re looking for even more tasty recipes, keep browsing around Hearty At Home! And don’t forget to share your favorite recipes with your friends, family, and loved ones.
For instance, if you find a recipe you like, pin it to your dinner inspiration board!
Blueberry Banana Oat Bread, though not quite like our Hearty Banana Bread, this loaf is equally hearty & delicious! This recipe is simple and easy to make and is fully plant-based. You can substitute ingredients to make this loaf gluten-free with non-gluten alternatives or vegetarian …
Shredded Coconut Mounds, a macaroon style cookie that is super simple to make with just a food processor! These little coconut mounds are a delish & light treat to enjoy anytime of year. Ingredients Yield: 6-8 cookies Time: 20 minutes Shredded Coconut Mounds 3 cups …
Acorn Squash & Tofu Ratatouille with eggplant, zucchini, onion, garlic, and tomatoes. A delicious spin on the classic ratatouille. While we oven-roasted our tofu, you can try broiling or steaming it if preferred!
For your prep, begin by draining the liquid from the tofu package, and press the tofu by cutting it into cubes, lay them out on a plate lined with paper towels.
Cover the tofu with another layer of paper towels and place a baking sheet over the tofu with a heavy pan, pot, or cookbook on top of the sheet.
Next, slice the eggplant into about 1/4 inch thick slices and place them on a tray. Generously sprinkle salt over all the eggplant and cover with a kitchen towel. Allow them to rest for about 20 minutes.
Meanwhile, you can preheat the oven to 400ºF and prepare your acorn squash by de-seeding it and peeling the skin if desired (we left the skin on). Chop the acorn squash into small 1/2-inch chunks
Then, prepare and aside the onion, zucchini, garlic, and cherry tomatoes
Cook (~30-40 minutes)
After your tofu has been pressed for at least 20 minutes, drain the excess liquid and place the cubes in a mixing bowl.
Next, add about 1 Tbs of olive oil and a generous dash of Italian seasoning, and a pinch of salt, black pepper, and garlic powder (optional).
Carefully fold the ingredients with the tofu and then lay out the tofu on a baking sheet and place it in the oven.
Roast for about 40 minutes, checking on it halfway through and flipping. Save the remaining oil and seasonings in the mixing bowl.
Meanwhile, rinse and drain the eggplant in a colander and toss it into the mixing bowl from the previous step along with the acorn squash. Season with about 1 tsp of paprika and an extra shake of salt and pepper.
Then, lay out the eggplant and squash onto a separate baking sheet. Place in the oven and roast for about 25-30 minutes.
In a large skillet, set heat to high and heat about 1/2 Tbs of olive oil.
Next, add the zucchini and cook for another 5 minutes. Then add the diced tomatoes and sliced cherry tomatoes.
Season with a dash of salt, black pepper, and a light sprinkle of Italian seasoning.
Continue to cook on high for about 5-7 minutes, then reduce heat to low and cover with a lid, allowing the ingredients to simmer.
When your eggplant and squash are slightly browned and softened, remove them from the oven and add them to the tomato onion mix on the stove.
Then, when the tofu is at your desired level of crispness, remove it from the oven and pat dry excess oil with a paper towel. Fold in with the eggplant and squash.
Once the tofu, squash, and eggplant have been thoroughly mixed into the tomato base, remove from heat.
Top with chopped fresh basil if desired, serve and enjoy!
If you’re looking for even more tasty recipes, keep browsing around Hearty At Home! And don’t forget to share your favorite recipes with your friends, family, and loved ones.
For instance, if you find a recipe you like, pin it to your dinner inspiration board!
Creamy Lion’s Mane Pasta, a delicious and easy pasta dish with a homemade creamy tomato sauce. Lion’s mane mushrooms are known for their meaty-like texture and taste (akin to crab meat), and are perfect substitutes for plant-based dishes. Not only that, lion’s mane is low …