More people are choosing a plant-based diet now than ever before, which makes sense when you consider the many benefits this type of menu offers us. Those new to eating primarily plant foods—as opposed to meat and animal products—may need some help getting into the groove, however.
The key to a smooth transition is getting equipped with food components that make it easy to create daily meals and snacks. The best staples will be nutritious and tasty, as well as versatile so they can be used in many ways. They should also be easy to access and affordable. For example:
1. Beans and legumes
These filling gems are a superb plant-based anchor food, especially rich in protein, with a half cup providing as much as an ounce of meat, without the fat and cholesterol. In fact, the soluble fiber in beans actually lowers both cholesterol and triglycerides (fats in the blood).
Beans and legumes also offer valuable fiber, complex carbohydrates, iron, potassium, calcium, folic acid, essential fatty acids and more. Plus, they act as prebiotics, which means they feed probiotics, the beneficial bacteria that promote a healthy digestive system. To enjoy more beans—and legumes such as split peas and lentils—try them in soups, stews, salads, tacos, and burritos. You can also sprout them for enzyme-rich, living protein; great salad component or topper for any dish! How about this black bean chili with squash and pepitas to get you cooking?
2. Grains
Whole, fully intact grains are smart grains, loaded with nutrients, fiber and healthy, energizing carbs. Think oats, brown and wild rice, barley and millet, as well as quinoa and buckwheat, both of which are protein-rich seeds rather than grains—all naturally gluten-free. Nutritious, satisfying grains are easy to enjoy when prepared ahead. For example, you might try soaking whole oats overnight with soy or almond milk and dried fruit; a quick warm-up in the morning and voilà, you have a hearty breakfast!
You can also use a rice cooker to prepare rice, millet or quinoa in advance to use later in salads, stir-fry dishes, tacos, pilafs, or as a base for marinated or grilled veggies. For a winning entrée, check out this spicy veggie fried rice.
3. Nuts
Almonds, walnuts, pecans, cashews, Brazil and macadamia nuts, among others, are mighty allies in your plant-based kitchen—not to mention everything that can be crafted from them! Yes, nuts are rich, but a mere one-ounce serving delivers up to 12 grams of protein.
They also contain plant sterols, which help keep cholesterol levels in check. Nutrient-dense nuts are highly versatile at home in both sweet and savory dishes. You can make your own nut milk, sprinkle them over salads, soups and entrées, or use them to create sauces, dressings, cheese, even ice cream! Why not try this grilled romaine salad with macadamia nut cheese, walnuts and cranberries, or for dessert, this sublime cherry cheesecake? Always use nuts in their fresh, natural state to maximize the nutritional benefits.
4. Seeds
You may already be eating unprocessed sunflower, sesame and pumpkin seeds, which are all rich in protein, healthy fats and a host of nutrients. But other seeds such as hemp and chia are important additions to your plant-based diet as well, as they are both sources of complete protein, plus essential fatty acids.
Hemp seeds are nutritional royalty, with a mere one-ounce serving dishing up 9 grams of complete, highly digestible protein—twice as much as most other seeds—and a super beneficial ratio of omega-3 to omega-6 fatty acids. Raw, unheated seeds, which are simpatico with both sweet and savory foods, work well in shakes, smoothies, over oatmeal, salads, entrées, sides and more. And, like nuts, they make rock star milks, cheeses, dressings and sauces, such as this vegan spinach hempseed pesto.
5. Fermented foods
People across the globe have wisely consumed fermented, probiotic-rich foods such as kimchee, sauerkraut, kombucha, miso and tempeh for centuries. The process of fermentation modifies the original food, enhancing the flavor, texture and nutrient content.
These zesty-tasting foods support healthy digestion and immune wellness by helping to populate our systems with beneficial flora (bacteria). To enjoy them, use miso in soups, broths and sauces, marinate and bake nutty-tasting tempeh for a protein-rich entrée, grab a side of kimchee, and/or quench your thirst with refreshing kombucha, available in many flavors. Why not also make your own easy, fermented veggies?
With these cool staples on hand, you can create a wide range of vibrantly healthy meals and snacks, and continue to expand your plant-based culinary repertoire over time. Buena salud!