One of my favorite reasons for eating plant-based is the incredible energy it gives you. Say goodbye to snoozing the alarm and sluggish afternoons. When we provide our body with enough of the right nutrients, it runs all day long without a hitch. How do you do this? Start by shooting for ten servings of produce per day. Each snack and meal should balance protein, fat and fiber. Fiber is a key component, and 97 percent of people do not get enough. This is where plants come in!
Here are a few examples:
Breakfast: Avocado toast, oatmeal with non-dairy milk and fruit, tofu scramble, veggie scramble with black beans, Ezekiel toast with almond butter and blueberries
Lunch: Buddha bowls with veggies, chickpea mash sandwich, falafel, quinoa salad, lentil salad
Dinner: Bean chili, lentil tacos, tofu noodle bowl, green goddess pasta, plant-based chili mac
Memorial Day usually involves get-togethers with lots of food. Here are some delicious and energizing, outside entertaining recipes. Give them a try!
Black Bean Burgers
2 cans (or three cups) black beans, drained
1 cup cooked quinoa
1 cup rolled oats
2 tbsp. ground flax seed
½ cup BBQ sauce
½ tsp. liquid smoke
1 tsp. garlic powder
½ tsp. onion powder
1. Preheat oven to 400 degrees.
2. Partially mash black beans, then add in rest of ingredients.
3. Form into 6-8 patties. Place on baking sheet with parchment paper and bake 15 minutes. Then flip and brush on more BBQ sauce—Cook 15 more minutes.
5. Top with ketchup, mustard, tomato, lettuce, pickles and jalapenos. I build it on Dave’s Killer Buns!
French Potato Salad:
12-14 medium Yukon or red potatoes (or a mix of both)
½ cup Italian parsley, chopped
¼ cup fresh dill, chopped
3 scallions, chopped
¼ cup olive oil
3 tablespoons champagne vinegar
1 clove garlic, crushed
1 tablespoon Dijon mustard
1 tsp. salt
½ tsp. pepper
1. Wash the potatoes and put them in a medium pot. Cover with water and boil 20-30 minutes. You will know they are done when you stick a fork in, and it comes out easily.
2. While the potatoes are cooking, chop the parsley, dill and scallions.
3. In a small bowl, mix the olive oil, vinegar, crushed garlic, mustard, salt and pepper.
4. Let the potatoes cool for about 10 minutes, then chop. Add them to a large bowl and toss with dressing. Chill or serve at room temperature.
TLT Pasta Salad
10 oz. pasta
1 cup grape tomatoes, halved
¼ cup red onion
2 cups arugula
1 pkg. tempeh bacon
3 tbsp. tahini
2 tbsp. apple cider vinegar
2 tbsp. water + more as needed to thin out
1 tbsp. nutritional yeast
1 tbsp. soy sauce
2 tsp. yellow mustard
1 tsp. salt
1 lemon juiced
¼ tsp. garlic powder
1. While cooking pasta, dice and sauté the tempeh bacon.
2. Mix up dressing.
3. Toss it all!
— Miriam Hahn is the owner of YouCare-SelfCare, a private wellness practice specializing in plant-based lifestyle and disease prevention. youcare-selfcare.com