plant based

Everything Smashed Potatoes

Everything Smashed Potatoes

Everything Smashed Potatoes (Photo: Molly Morgan)

EVERYTHING SMASHED POTATOES

Serves 6.

Ingredients:
1.5 pounds baby gold potatoes, whole (about 4 cups)
1 tablespoon butter, melted
2 tablespoons Everything Bagel Seasoning
1/3 cup cheddar cheese, shredded

Click here to add the ingredients to your Instacart!

Directions:

  1. Preheat the oven to 425 degrees Fahrenheit. Scrub and clean the potatoes.

  2. Bring a pot of water to a boil, then add the potatoes. Boil for 20 to 25 minutes to until the potatoes are tender.

  3. Drain the potatoes, let cool slightly. Transfer the potatoes to a baking sheet. Using the bottom of a measuring cup, firmly press the potatoes to “smash”.

  4. Drizzle the melted butter over the smashed potatoes. Sprinkle on the everything bagel seasoning over the potatoes and the shredded cheese.

  5. Roast the potatoes for 15 to 20 minutes, until the potatoes are lightly browned, and the cheese is melted.

Nutrition facts (per serving): 150 calories, 7 grams fat, 4 grams saturated fat, 20 milligrams cholesterol, 250 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 1 gram sugar, 4 grams protein

Disclosure: I earn a commission from Instacart from qualifying purchases.

Print Friendly and PDF

Air-Fried Taco Spiced Chickpeas

Air-Fried Taco Spiced Chickpeas (Image source: iStock)

Serves 4

Ingredients:
1.5 cups canned chickpeas, drained and rinsed
1 tablespoon extra virgin olive oil
2 tablespoons taco seasoning

Directions:

  1. Arrange chickpeas on air-fryer tray. Toss the chickpeas with olive oil. Then add the taco seasoning and toss to coat.

  2. Air-fry at 400 degrees for 12 to 15 minutes or until the chickpeas are crispy.

Serving suggestion: Serve in your favorite taco shell and toppings!

Nutrition facts (per serving): 140 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 275 milligrams sodium, 20 grams carbohydrates, 5 grams fiber, 3 grams sugar, 5 grams protein

Print Friendly and PDF

20 Ways to Eat More Plant-Based!

Earth Day 2021 - Image Source (iStock)

Earth Day 2021 - Image Source (iStock)

Today on Earth Day is the perfect day to think more about increasing the Amount of plant-based foods in your eating routine. Foods to Focus on EATING MORE OF: fruits, vegetables, whole grains, NUTS/SEEDS and beans/legumes.

Eating more plant-based foods can help your health and the health of the planet. Although, the relationship between food and your health and the health of the planet, is complex, there continues to be a growing amount of research supporting health and environmental benefits of eating more plant-based foods.

For example eating more plant-based foods can reduce green house gas emissions, conserve water, preserve forests, and protect biodiversity.

Excess meat consumption, especially red meat and processed meat has been linked with heart disease, type 2 diabetes, obesity, and cancer. A study showed that consumption of processed meats is associated with 42-percent higher incidence of coronary heart disease and 19-percent higher risk of diabetes.

For more on the environmental and health benefits from eating meatless, check out: MeatlessMonday.org

22 ways to eat more plant-based foods!

Dessert Hummus (Image Source: iStock)

Dessert Hummus (Image Source: iStock)

  1. Add dried fruit to nuts for a trail mix

  2. Snack on pieces of fruit like apples, pears, and oranges

  3. Serve up a fruit salad or sliced fruit as a side dish at meals

  4. Have a meatless meal at least one day per week, like Taco Stuffed Peppers or Veggie Spiedie Sandwich (tofu-based!)

  5. Snack on sliced veggies with your favorite dip

  6. Add veggies to smoothies like a handful of spinach - it will add a boost of vitamin C, vitamin, A, vitamin E, calcium, and more!

  7. Add sautéed vegetables to eggs like peppers and onions

  8. Make up a batch of bean and veggie dip to have on hand as a snack!

  9. Add sliced veggies to sandwiches like tomato, cucumber, lettuce, or spinach

  10. Start your day with a bowl of oatmeal and add frozen or fresh berries as a topping

  11. Swap in brown rice in place of white rice

  12. Switch half of the flour in baked goods for whole wheat flour or use all whole wheat flour, try this Blueberry-Banana Bread or Maple Oat Muffin recipe

  13. Make up a batch of museli or oat-based energy bites

  14. Use whole wheat noodles for a pasta-night meal

  15. Try a plant-based meat alternate, click here for a quick list of some favorites

  16. Make up a batch of DIY granola like Cran-Walnut Granola

  17. Add-in beans in a surprising way like dessert hummus! Click here for a delicious Chocolate Hummus recipe

  18. Make a plant-based version of chili, click here for a Veggie Chili recipe

  19. Serve up an extra vegetable side dish at meals, like Garlic-Parm Spaghetti Squash or a veggie platter with dip

  20. Sign-up for a produce delivery service like Misfits Market, which delivers fruit and vegetables to your house!

References:
1. Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation 2010;121(21):2271–83. https://pubmed.ncbi.nlm.nih.gov/20479151/

Print Friendly and PDF

Q: What plant-based meat substitute products do you recommend?

Plant-based meat substitue recommendations (Image source: iStock)

Plant-based meat substitue recommendations (Image source: iStock)

A: There are SO MANY plant-based meat substitutes available now and some are definitely better than others. A few of my favorites and staples are from their nutrition profile, ingredients, and taste are: Field Roast, Quorn, and Beyond Meat.

While there are many others that I like and have routinely, these are definitely some of my go-to, plant-based meat subsititute products!

Message me if you have questions and report back if you give any of them a try.

Field Roast Smoked Apple and Sage Sausage (Image Source: Fieldroast.com)

Field Roast Smoked Apple and Sage Sausage (Image Source: Fieldroast.com)

FIELDROAST

There are several delicious products from Fieldroast including plant-based sausage that is made with a base of potato and wheat protein - seasoned with delicious spices. Some favorites are: Smoked Apple Sage Sausage and Apple Maple Breakfast Sausage.

A great way to prepare Fieldroast sausage is in a skillet on the stove, it browns up nicely and cooks up quickly! I like to have it cooked up in a skillet with sauteed peppers and onions served on a whole grain roll! OR sliced and browned up with roasted potatoes.

Nutritionally what is great is that Field Roast sausages are protein packed - thanks to the wheat protein that delivers 23 grams of protein per sausage. Plus there is only 0.5 grams saturated fat per serving.

To check out where you can find Field Roast products, visit their website: https://fieldroast.com/

Quorn Meatless Patties (Image Source: Quorn.com)

Quorn Meatless Patties (Image Source: Quorn.com)

QUORN MEATLESS PATTIES

I think of Quorn is a perfect chicken subsititue, it is tasty and convenient!

A go-to is Quorn meatless patties, which heat up quickly and taste - especially great prepared in an air fryer.

Quorn products are made from a base of mycoprotein which is a plant-based protein and for more info, check out a blog post on my Fuel2Win Sports Nutrition Site with all the details, click here.

Quorn products are available in a variety of different formats from nuggets to ‘chicken’ pieces, plus they are offered in vegan varieties and a vegetarian (has egg whites) versions.

A nutrition highlight is that Quorn products are protein rich, yet relatively low in calories while delivering fiber. For example each Quorn meatless pattie has zero grams saturated fat, only 130 calories, plus has 5 grams fiber and 8 grams protein.

For more details on where to buy Quorn, visit their Web site: https://www.quorn.us/

Beyond Burger Plant-Based Pattie

Beyond Burger Plant-Based Pattie

BEYONDMEAT PLANT-BASED PRODUCTS

Beyond Meat has come out with so many great products, including burgers, Italian sausage, Brats, and breakfast sauage. I love them all!

From an ingredient perspective, Beyond Meat products are made with a variety of plant-based proteins including: pea, mung bean, faba bean, and brown rice. And nutritionally they are protein packed. For more on the ingredients in Beyond: https://www.beyondmeat.com/about/our-ingredients/

The Beyond Meat burger tastes and looks so much like beef! In fact, if you don’t like beef - this may not be the product for you. This burger grills up great and gets that char-like texture and taste like a traditional beef burger. I love it grilled and served on a roll with lettuce, tomato, and onion.

The Beyond Meat breakfast sausage patties sizzle up just like traditional sausage and has such a delicious flavor - with each serving having 11 grams of plant protein. And the Beyond Meat Italian and Brat sausages are great on the grill or cook up well in a skillet.

Also look for the Beyond Meat products on restaurant menus like Pizza Hut and Dunkin! I have tried the Dunkin Beyond Sausage Breakfast Sandwich and it is very tasty, check it out on your next trip to Dunkin.

For more on Beyond Meat and to find where their products are sold: https://www.beyondmeat.com/

Stay Healthy! Message me with your food and nutrition questions - click here.

Print Friendly and PDF

Creamy Pasta Primavera

This delicious summer dish is so tasty! The pasta that is used is Banza chickpea based pasta which helps to boost the protein content of this dish. While chickpea pasta is a little pricey for the fiber and protein boost that you gain, it is definitely worth a try.

Now for the cheesy flavor… this dish gains it’s cheesy flavor from nutritional yeast which also brings along nutrition benefits because it is loaded with B-vitamins and adds protein too! You can purchase nutritional yeast in the ‘health food’ section of grocery stores or from on-line retailers like Amazon, click here for a link to purchase Nutritional Yeast from Amazon.

So if you haven’t guessed already, this recipe is vegan! If you think you won’t like vegan meals, this recipe could change your mind. Report back if you give it a try or even share a photo with Molly on social media (Instagram: @mollymorganrd, Twitter: @mollymorganrd, or Facebook!

The idea for this recipe came from Food and Wine Magazine!

Creamy Pasta Primavera - Photo: Molly Morgan

Creamy Pasta Primavera - Photo: Molly Morgan

Creamy Pasta Primavera
Serves 6

Ingredients:
3 tablespoons olive oil, divided
1 small sweet onion, chopped
3 tablespoons garlic, minced
1 cup unsweetened cashew milk
2/3 cup cashews, soaked in 1 cup water and drained*
5 tablespoons nutritional yeast, divided
1 teaspoon sea salt, divided
1/2 teaspoon black pepper
1/2 cup whole wheat panko breadcrumbs
5 medium multicolored carrots, sliced
1 medium zucchini, chopped
1 cup frozen green peas, thawed
8 ounces Banza Rotini Pasta (or whole wheat pasta)

*Soak the cashews in water for at least 1 hour to soften

Directions:
1. Prepare pasta to package instructions and drain, reserving 1/2 cup of pasta cooking water.
2. Place zucchini and carrots on sheet pan, drizzle with one tablespoon of the olive oil, and roast at 425 degrees Fahrenheit for 20 minutes until roasted and lightly browned.
3. In skillet add one tablespoon of the olive oil and chopped onion, and two tablespoons of garlic. Cook over medium heat for 10 minutes, stirring often.
4. In a blender combine the cashew milk, drained cashews, three tablespoons of the nutrition yeast, 1/2 teaspoon of the salt, and pepper. Pulse until smooth. Set aside.
5. In a small skillet add remaining one tablespoon olive oil with the panko breadcrumbs, two tablespoons nutritional yeast, and one tablespoon garlic. Cook for about two minutes until panko is crispy and lightly toasted.
6. Return the pasta to the pot, add the roasted vegetables, peas, pasta cooking liquid, and sauce. Season with remaining salt. Serve topped with the panko mixture.

Nutrition Facts (per serving): 450 calories, 18 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 550 milligrams sodium, 58 grams carbohydrates, 10 grams fiber, 9 grams sugar, and 23 grams protein

Print Friendly and PDF

Becoming Vegetarian - Health, Environment, and Tips

Vegetarian Meal - Image Source: Getty Images

Vegetarian Meal - Image Source: Getty Images

Eating vegetarian is definitely linked to health benefits and working in more meatless meals can help your health and the planet.

There are well-researched health benefits associated with vegetarian eating patterns, including: lower weight/body mass index, lower rates of obesity along with reduced risk of heart disease, diabetes, certain types of cancer, and high blood pressure. In general those following a vegetarian eating pattern compared to non-vegetarians, consume fewer calories from fat, fewer total calories, along with more fiber, potassium, and vitamin C, all of which could contribute to the health benefits associated with vegetarian eating.

Vegetarian or vegan eating patterns are considered appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.

There are also environmental benefits. For example: The water consumption of livestock is greater than that of vegetables or grains; it takes about 1850 gallons of water to produce a pound of beef, compared to about only 39 gallons of water to produce a pound of vegetables.

What about protein? Image Source: Getty Images

What about protein? Image Source: Getty Images

What about protein?

The number one question I get about vegetarian eating is how do you get enough protein? A well-balanced vegetarian or vegan eating plan can deliver plenty of protein and all the other nutrients the body needs to grow, stay healthy, and be strong. Additionally research has found that when calories are adequate in a vegetarian or vegan eating pattern that protein needs are met or exceeded. 

Types of Vegetarian Eating Plans

There isn’t just one type of vegetarian or vegan way to eat - there are varying degrees of restrictions. Typically, all vegetarians do not include any meat or fish: chicken, beef, pork, and all other types of meat. Here is a run down on some of the different types of vegetarian eating patterns:

The least restrictive form of vegetarian eating is lacto-ovo-vegetarian, which traditionally exclude meat but include eggs and dairy products.

Lacto-vegetarians follow a similar eating pattern to a lacto-ovo-vegetarians but additionally do not eat egg or egg products.

The most restrict type of vegetarian eating is vegan. Those following a vegan eating pattern will not have any animal-based products, and exclude milk, dairy products, gelatin, and may exclude honey.

Making the Change

Once it is determined what type of vegetarian eating plan is going to be followed, then you can start to put together meal ideas. As you start eating and cooking vegetarian, have an open mind because you can learn great ways to prepare vegetarian dishes that are delicious. I know this firsthand, as I have been eating mostly vegetarian for eight years now. While it still requires some explaining to friends, co-workers, and family about why I am choosing to eat this way, overall eating vegetarian can be easy to adapt to.

Vegetarian Meal - Image Source: Getty Images

Vegetarian Meal - Image Source: Getty Images

Tips to getting started eating vegetarian:

Have the whole family eat meatless at least one or two times per week. This is great even for families without a vegetarian in the house!

When you are making meals with meat or seafood, consider just making a simple protein-rich alternate for the vegetarian - such as, tofu or tempeh sauteed with a drizzle of barbecue sauce or a sandwich with hummus and sliced veggies.

Always have a stock pile of beans on hand. In one cup of beans there is about 220 calories, 17 grams of fiber, and 14 grams of protein. They are a great protein go-to, serve a cup of beans topped with a drizzle of olive oil, vinegar, and spices at meals.

When throwing a party have a vegetarian option available like: grilled marinated tofu cubes, grilled vegetables, veggie burgers, roasted vegetables, grilled cheese sandwiches, and/or hummus and vegetables.

At restaurants ask to customize a dish to make it vegetarian, for example order a grilled chicken salad without the chicken and ask for more of the vegetable toppings to be included on the salad instead.

Stock up on prepare easy to grab vegetarian foods like: hummus, 3-bean salad, Greek yogurt or Icelandic yogurt (more protein than traditional yogurt), hard-boiled eggs, guacamole, cottage cheese, peanut butter, almond butter, trail mix, nuts, seeds, dry roasted edamame or other dry roasted beans, etc. 

Watch outs, When to Call-in Professional Support, and Supplements

One of the biggest watch outs for vegetarians is to make certain to include a wide variety of plant-based protein foods (e.g. nuts, seeds, peanut butter beans, tofu, tempeh, edamame, meat substitutes, hummus, etc.). If you or your child won’t eat plant-based protein foods than eating vegetarian may not be the best choice for them. As mentioned above, a well-planned vegetarian eating pattern is appropriate for any age but if you eat vegetarian or vegan and just fill up on foods like chips, French fries, and bread, you certainly will be missing out on nutrients the body needs.

Sometimes professional support is helpful, especially if vegetarian eating is unfamiliar to you. Working with a registered dietitian can help guide you and your child through the transition to vegetarian eating. Also discussing the eating change with your child’s pediatrician and any concerns that they may have or blood work that they would like to monitor to ensure your child’s needs are being met.

Lastly those following a vegan diet require vitamin B-12 supplementation because it is primarily found in animal foods. Although, vegetarians how are routinely consuming dairy foods will not likely require supplementation.

You Can Do It

Check out the recipe ideas in the blog gallery on this site, many of which are vegetarian/vegan or that can be easily adapted to be vegetarian and check out the resources listed below. Enjoy the adventure of trying, tasting, and preparing delicious vegetarian foods - you can do it!

Resources:
Meatless Monday Recipes: http://www.meatlessmonday.com/favorite-recipes/

Vegetarian Dietetic Practice Group – Consumer Web site: www. vegetariannutrition.net

Feeding Vegetarian Teenagers - https://vegetariannutrition.net/docs/Teens-Vegetarian-Nutrition.pdf

Vegetarian Resource Group - www.vrg.org

References:

Academy of Nutrition and Dietetics Vegetarian Diet Position Paper: http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx

Mekonnen, M.M. and Hoekstra, A.Y. (2010) The green, blue and grey water footprint of farm animals and animal products, Value of Water Research Report Series No. 48, UNESCO-IHE, Delft, the Netherlands.

Print Friendly and PDF

Ranch Kale Chips

Ranch Kale Chips (Image Source: Molly Morgan)

Ranch Kale Chips (Image Source: Molly Morgan)

If you have never tried kale chips before you think you won’t like them, buy a bunch of kale and give them a try! They are seriously so crunchy and delicious, plus there are endless ways to switch them up.

RANCH KALE CHIPS
Serves 6

Ingredients:
2 bunches of kale (about 6 cups)
1/4 cup olive oil
1/4 cup Ranch seasoning mix (purchased or see mix recipe below)

Ranch Seasoning Mix Ingredients:
1/2 cup dry buttermilk
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon dried dill
1 teaspoon sea salt
1 teaspoon ground black pepper

Directions:

  1. Remove the thick stem from the kale leaf and break kale into pieces.

  2. If making your own Ranch seasoning mix, mix together the ingredients in a separate mixing bowl. Note: this will make more than you need, save the rest for later!

  3. In a mixing bowl, toss the kale pieces together with olive oil and Ranch seasoning powder.

  4. Transfer to an air fryer basket or baking sheet.

  5. AIR FRYER: Air Fry at 325 degrees Fahrenheit for 5 minutes, toss and then air fry for another 5 minutes. OVEN: In a pre-heated oven to 425 degrees Fahrenheit, bake for 10 minutes, toss and then back for another 5 - 10 minutes.

    The key is continuing to air fry or bake until the kale is crispy!

Nutrition Facts (per serving): 130 calories, 10 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 250 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 2 grams sugar, 4 grams protein

Print Friendly and PDF

Product Highlights - Bada Bean!

There are tons and tons of new products on the market all the time! It can be overwhelming to keep up and to know what is really worth the money. Here one of our favorite tried and true products that we think are worth considering to add to your shopping list!

The product: Bada Bean Bada Boom from Enlightened

I have sampled these crunchy protein-packed beans with hundreds of people and the overwhelming majority of people LOVE them!!

Why are they so great? They are full of flavor plus they deliver protein and fiber, so it’s a snack that actually will fill you up. Each serving has only 100 calories, while delivering 7 grams of protein and 5 grams of fiber! And for those that need gluten free foods, they are gluten free!

What are they? They are fava or broad beans that have been tossed with sunflower oil, rice flour, and seasonings. If the fact that they are beans, scares you away… don’t let it! Give them a try, you will likely be very surprised.

Where to buy? Look for these beans in the “health food” section or you can buy them on-line as well from Amazon or their Website. Note - they also come in single serving packs, which are great for on the go snacks.

As a side note - my favorite flavor is Sweet Sriracha! Although there is a new flavor available now, Zesty Ranch and I have a feeling that will be a favorite with everyone in my house.

If you try them, let us know what you think!

Note: This is not a product endorsement, just a product we love!

Print Friendly and PDF