Plant Based Diet Recipes
If healthy eating is on your New Year’s resolution list, perhaps it’s time to explore some plant based diet recipes which can help you stick to your resolution and improve your overall health. Whether you are trying to lose weight, manage your cholesterol, diabetes or other health ailments, a plant based diet will help.
You don’t need to be vegetarian or vegan to enjoy a plant-based diet.
Plant-based means incorporating more plant products and plant proteins into your daily diet without completely eliminating animal products. Basically, plant-based can mean upping your veggie intake and reducing your intake of animal products, or removing certain types of animal products from your diet.
U.S. News and World Report just issued their list of the best overall diets for 2019 and a plant based diet ranks #3 behind the Mediterranean Diet and the DASH Diet. It’s always fascinating to me that some of the uber-trendy diets like Keto and Whole 30 are at the bottom of their list as it pertains to overall health and nutrition.
Just because it’s trending and popular, does not mean it’s good for you!
I’ve personally followed a plant-based Mediterranean diet as a vegetarian/ovo-pescatarian for 20 years, since I was 18 years old. Meal planning is a must when following a plant-based diet because fruits and veggies don’t have a long shelf life, so you need to know how you plan to use them when you purchase. This is all part of the fun to find new and creative recipes using the produce aisles at your local grocery store.
Benefits of Plant-Based Diets:
The health benefits of a plant-based diet are well-documented. “Eating more plants and cutting back on meat is almost always a good thing, as research tells us consuming a plant-based diet can help reduce our risk of developing chronic conditions like diabetes, obesity, and heart disease,” says Julie Andrews, R.D.N., C.D., a dietitian and chef who owns The Gourmet RD. There’s also evidence that suggests breast cancer rates are lower in those who stick to a plant-based diet, according to Shape magazine.
Additionally, it’s better for the earth when we consume a plant-based diet because fewer resources are utilized in getting the plants from the field to your plate than in getting animals from the field to your dinner table because those live higher on the food chain.
Ways to Incorporate More Plants into your diet:
If you just want to start incorporating more plant-based meals into your weekly meal planning, slipping in more fruit, veggies or nuts every day is an easy solution. Replace your morning toast with a nutritious smoothie or fruit filled overnight oats. Swap a salad for that burger at lunch and to step it up even further, swap a meat meal for a meatless meal one night a week.
Meatless Monday is a great plan to follow because it’s consistent and you only have to prep for a healthful and delicious meatless meal one night a week. You’ll not only see a benefit to your waistline, but to your wallet as well because fruits, vegetables, legumes and whole grains are much cheaper to purchase than meat.
Swap your dairy products for non-dairy alternatives like Silk or So Delicious plant-based milks, creamers, yogurts and desserts. Try delicious almond milk, cashew milk or soy milk instead of your usual dairy milk in cereal, blend up a tempting smoothie, or pack a delicious dairy-free yogurt alternative for lunch. Every sip or spoonful counts.
I personally use Silk Dairy-Free Yogurt Alternative and Unsweetened Vanilla Almondmilk (a staple in my house) because they’re dairy- and lactose-free, have an amazing wholesome taste, and can easily be swapped into recipes that contain dairy.
See below for 15 Recipe ideas to start adding more plant-based meals to your repertoire.
Plant-Based Breakfast Recipes
Lemon, Blueberry Poppyseed Parfait
Chocolate Almond Coconut Banana Smoothie
Tropical Pineapple Kale Smoothie
Blueberry Pie Protein Smoothie using the Silk Protein nut milk which has 10 grams of protein per serving.
Strawberry Mango Ginger Smoothie – using Silk yogurt alternative for a creamy and nutritious smoothie
Cereal Breakfast Bar – perfect to make ahead and eat all week as a filling, yet nutritious breakfast option.
Plant-Based Lunch and Dinner Recipes
Zucchini Fritters With Garlic Sauce – use a non-dairy yogurt to create a zesty garlic sauce for a perfect side dish or appetizer.
Roasted Carrots and Creamy Quinoa
Hearty Black Bean Chili – made with quinoa and fresh veggies but no meat for a filling, plant-based meal.
Spring Rolls with Coconut Peanut Sauce
Plant-Based Appetizers or Party Foods
Spinach Artichoke Dip – use dairy free milk for extra creaminess in this delicious party food. Serve with chopped veggies in lieu of chips or crackers for an extra serving of vegetables.
Plant-Based Dessert Recipes:
Chocolate Peanut Butter Ice Cream – swap traditional high fat milk and cream for low-fat non-dairy milk to make this decadent dessert.
This post is sponsored by Silk in an effort to raise awareness of the benefits of a plant-based diet and how Silk products can be incorporated in that diet. As always, opinions are my own.
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