Have you been thinking about starting a plant-based diet? If so, you’re not alone. During the pandemic, the plant-based market grew by 27% as more people began adopting a vegan lifestyle. While you may be hesitant initially, consuming a plant-based diet has several benefits.
For one, plant-based diets can lower your risk of chronic diseases like diabetes and some cancers. You can also improve your digestion and better manage your weight and overall nutrient intake. What’s more, plant-based diets can lower your carbon footprint. With all these benefits, why wouldn’t you try a plant-based diet?
Maybe it’s because you think you won’t get the nutrients you need or don’t know how to cook exciting, flavorful meals. However, with the right ingredients, you can eat a plant-based diet and maybe even forget about the meat you left behind!
Ingredients to get you started on your plant-based journey
Fruits and vegetables
Colorful fruits and vegetables help keep your meals exciting, are high in the vitamins, minerals, and fiber your body needs, and are the cornerstones of any plant-based diet. When shopping for these items, you should know that variety and seasonality matter. Tropical fruits like oranges, pineapples, and mangoes are always best in summer, but you can enjoy bananas all year round. You should also purchase your berries, apples, and melons depending on the season. Follow this same rule for vegetables, especially leafy greens, carrots, bell peppers, broccoli, cauliflower, and sweet potatoes.
Whole grains
If you’re trying to make your diet more hearty, incorporating whole grains will do the job. You might not be consuming meat and animal by-products any longer, but that doesn’t mean your meals have to feel scant. Opt for whole grains like brown rice, quinoa, barley, and whole wheat bread. These foods provide essential nutrients such as fiber, protein, and B vitamins and can fill you up the same way a meat-based meal may.
Legumes, nuts, and seeds
Beans, lentils, chickpeas, and other legumes are a great source of protein in any plant-based diet. They can help you feel full for longer and provide your body with fiber. Additionally, nuts and seeds like almonds, walnuts, pumpkin seeds, and chia seeds are another great source of healthy fats and protein. They also add a nice crunch to various meals and salads.
Spices
Don’t neglect your spices when it comes to plant-based cooking. To ensure your plant-based meals are as flavorful as their meaty counterparts, you should season everything the same way you would any snack or meal. By including a variety of spices in your plant-based diet, you’ll avoid burnout or feeling like you’re always eating the same thing. Since a plant-based diet is already better for the environment, take it a step further and consider ethically-sourced spices such as chipotle chile powder, bay leaves, and allspice, which add flavor and variety to your meals. In addition to adding flavor, these spices come with health benefits and can aid digestion and reduce inflammation.
Plant-based proteins
Today’s food markets have plenty in the way of plant-based proteins meant to mimic traditional meats, like chicken, beef, and more. Most are made of tofu and other plant-based proteins like tempeh and seitan, making them easy to incorporate into almost any meal. If you find yourself missing meat, these alternatives can fill the void.
Though plant-based diets can be as flavorful and exciting as other options, they aren’t necessarily suitable for everyone. For example, if you have certain nutrient deficiencies like low iron or B12, you may want to look into vitamin supplements or think twice before you start. Before completely cutting meat and other animal bi-products from your food consumption, consult your healthcare provider or registered dietitian.
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Shawn Gavin is the CEO and founder of Slofoodgroup, an importer of ethically-sourced premium vanilla products and spices from around the world. Before Slofoodgroup, Shawn worked as a chef in several high-end restaurants. He strongly believes in sustainable food practices, developing personal relationships with his global partners, and delivering quality products at a fair price.
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