Veganism. Vegetarian diets. Plant-based lifestyles. You may recognize some of these terms that have grown more popular over the last few years. According to a study from Nielsen IQ, nearly 40 percent of Americans are making efforts to eat more plant-based foods.
While some people shift their food consumption away from animal products because of their beliefs, a growing number of people are doing it for their health. A study published in Nutrition Reviews reports vegan and vegetarian diets to be highly effective for weight loss, and that those who follow these diets have lower rates of heart disease, high blood pressure, diabetes, and obesity.
If you are one of these people, or are spending this holiday season with these people, you may find yourself in need of a few plant-based holiday dishes. The Lifestyle Medicine team at Rochester Regional Health, provides a variety of tips, tricks, and recipes to help you get started with plant-forward holiday cooking.
Whole food plant-based cooking is a diet comprised of fruits, vegetables, whole grains, beans, nuts, and seeds. Folks following this diet avoid processed foods (like white flour, sugar, and oil) and animal products (meat, dairy, eggs, and fish).
A whole food plant-based diet is one of the quickest and most effective ways to improve health. It’s the only diet proven to prevent and reverse heart disease, it helps patients reach a healthy weight, lower blood sugar, and much more.
Traditional holiday cooking often means classic holiday recipes passed down from generation to generation. If you’re looking to craft the same delicious food with plant-forward cooking, here are a few basic ingredient substitutions you can adopt.
If you plan on cooking one or more plant-based dishes this holiday, whether for yourself or someone at your holiday table, there are many ways to craft delicious plant-based variations of holiday classics.
The Lifestyle Medicine team shares a few whole food plant-based recipes of her own:
4 lbs. russet potatoes, peeled and chopped into 2 in. pieces
1 bag of frozen cauliflower florets (16 oz.) or 1 head cauliflower, cored and chopped into large florets
1/4 cup raw cashews
2-4 tbsp. almond milk unsweetened
1 tbsp. nutritional yeast
1 tbsp. tahini
4 cloves garlic, peeled
1 tsp. salt
2 cups vegetable broth
3/4 tsp. onion powder
¼ tsp. Smoked paprika
1 tbsp. Low sodium vegan chicken seasoning (Loris Natural Foods)
3 tbsp. nutritional yeast
1 tbsp. tamari or soy sauce
1/2 tsp. Dijon mustard
1/4 cup all-purpose flour (or use brown rice flour for gluten-free)
4 acorn squash
1.5 tbsp. coconut sugar
1 onion chopped
2 shallots chopped
5 celery stalks diced
1 tbsp. Thyme
2 2/3 cups cooked wild rice
1 cup toasted pecans
6 tbsp. dried cranberries
¼ tsp. salt & pepper each
2 cups rolled oats
2/3 cup pitted dates packed
1/3 cup nut butter
1/8 tsp. salt
2 tbsp. almond milk
1 can (15 oz.) pumpkin puree (pure pumpkin, not pumpkin pie filling)
3/4 cup raw cashews boiled 10 minutes and drained
1/3 cup almond milk
1/2 cup + 1 tbsp. pure maple syrup
1 tbsp. arrowroot powder
1 tsp. cinnamon
2 tsp. pumpkin pie spice
1/2 tsp. vanilla extract
1/4 tsp. salt
1⁄2 cup Wild Rice
1 cup vegetable broth
1/4 cup tofu (firm)
2 celery stalks, diced
1 medium carrot, diced
1 medium onion, diced, divided
1 tsp. Salt
1 tbsp. Poultry Seasoning Blend
1⁄2 cup Pumpkin Seeds
1 can (15.5 oz.) Great Northern Beans, drained
2 tbsp. tamari
Making changes in how you eat every day is not the easiest thing to do. Our team of experts and clinicians at the Nutrition & Weight Management Center help to make the process simpler and smarter.Learn More
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