A plant-forward diet is exactly what it sounds like. A typical menu boasts flavorful fruits and vibrant vegetables, satisfying whole grains, and a variety of wholesome, nutrient-packed foods such as legumes, nuts and seeds, edamame and tofu. To compliment plant foods, include low-fat milk and dairy products, seafood, lean meat, poultry and eggs in this balanced meal plan.
Rather than restricting or excluding food groups, a plant-forward diet encourages being more mindful of how to add and enjoy more plants on the plate. Consistent with the dietary recommendations, enjoying more plant foods as part of balanced meals and snacks makes for healthier lives. Researchers concluded that even if you’ve eaten a poor diet for half your life, adding more healthy plant foods as an adult can help reduce your risk of chronic diseases.
Introducing a plant-forward diet is a process. Start including more plant-based foods slowly. Take of look at what you currently eat and see where you might be able to “beef up” your intake of fruits, vegetables, whole grains, and legumes.
Search for some vegetarian recipes that are easy to prepare and sound appealing to you and your family. Who doesn’t love a taco, right? For a fresh spin on a family favorite, take a traditional beef taco recipe and replace some of the ground meat with mushrooms or cooked lentils. Or enjoy these easy-to-make shrimp tacos. Seasoned with a little spicy cayenne and chili powder, they are topped with black beans and avocado for a light and delicious meal. For something a little more out-of-the-box, these asparagus bean and quinoa tacos might be fun to serve for dinner one night. Loaded with fiber, plant-based protein and healthy fats, this easy recipe can be made in about 30 minutes.
For an easier transition towards more plant-based meals, be sure to choose ingredients and flavors you know your family will enjoy. For example, look at this easy to be green pasta salad recipe below that was sampled at my nutrition program last month. Featuring spinach, edamame, avocado, and more, this is not your mother’s macaroni salad! Feel free to switch up the pasta for a whole grain or a lentil-based pasta or substitute in a whole grain like farro. You can ease this salad into your diet as a side or let it stand alone as a main course.
You may have heard about “Meatless Mondays” which a great way is to encourage meatless meals just one day a week. This is especially productive if your dinners are typically “meat and potatoes.” With some planning, menus can easily include favorite recipes that can be enjoyed meatless.
- Start the day with a healthy mediterranean breakfast casserole loaded with eggs, veggies, and quinoa. Packed with protein and baked with flavorful herbs, this simple recipe will make morning easy and delicious.
- For about 250 calories, 7 whopping grams of fiber and 13 grams of protein, these vanilla overnight oats can’t be beat. This make-ahead recipe is perfect for busy mornings. You can customize your oats with your favorite toppings like fresh fruit or nuts.
- Instead of a turkey sandwich at lunch, try this veggie wrap made with sauteed zucchini, hummus, creamy avocado, and more.
- Make a meal out of a can of chickpeas! Combine chickpeas, scallions, carrots, celery, bell peppers, and pickles and mix in avocado and mustard for a delicious and colorful salad. Spread the salad on slices of whole wheat bread for a wholesome veggie chickpea sandwich or skip the bread and serve over a bed of greens.
- This noodle and meat-free eggplant lasagna checks all the boxes for a vegetarian, low-carb, and low-calorie dinner. Serve with a side salad and you can’t go wrong.
- Fire up the grill for these black bean burgers. Don’t fret if grilling is not your thing as these burgers can also be cooked on the stovetop in a nonstick pan. Black beans, quinoa, and walnuts enhance the protein and content of these tasty and satisfying burgers. Top off with avocado, tomatoes, fresh spinach, or whatever else your heart desires.
Hopefully these recipes inspire you to start a plant-forward journey. Join Jill at her next nutrition program Plant-Forward Eating for healthy information and menu ideas!
Easy-to-be-Green Pasta Salad
For Salad
- 8 oz. elbow macaroni
- 3 cups packed fresh spinach
- 1 cup fresh or frozen edamame, defrosted and drained
- 2 Persian cucumbers or ½ English Cucumber quartered lengthwise and chopped
- ½ cup freshly chopped herbs, such as parsley, basil, or cilantro
- 2 jalapenos, thinly sliced into rounds- optional
- 3 Tbsp. capers, drained
- ¼ cup toasted hulled pumpkin seeds
- 1 avocado, cubed
- Freshly ground black pepper/ crushed red pepper flakes – optional
For Dressing
- ¼ cup lemon juice from 1 large lemon
- 2 tablespoons white wine or white balsamic vinegar
- ½ medium shallot, minced
- 1 tsp. agave nectar or honey
- 6 tablespoons extra-virgin olive oil
- 2 tsp. lemon zest
- Freshly ground black pepper – to taste/Kosher salt – optional
Directions
- In a large pot of boiling water, cook pasta until al dente. Drain pasta in a colander, then run under cold water to stop cooking and rinse off starches. Set aside to drain while you make the dressing.
- Make dressing: in a medium bowl, whisk together lemon juice, white wine vinegar, shallot, and agave/honey. Whisking constantly, slowly drizzle in olive oil until mixture is emulsified. Season with salt(optional) and pepper.
- In a large bowl, combine pasta, spinach, edamame, cucumbers, herbs, jalapenos (optional), capers, and lemon zest. Toss for 1 to 2 minutes, until spinach has reduced in volume and is slightly wilted. Add avocado and pumpkin seeds and toss gently until just combined. Season to taste with salt, pepper, and crushed red pepper flakes.
Nutrition Information: Per Serving (Serves 6/about 2/3 cup each):
290 Calories/15 g fat/2 g saturated fat/0 cholesterol/320 mg sodium/33 g carbohydrate/ 4 grams fiber/4 grams sugar/8 grams protein
Values listed represent a nutritional analysis. There are natural variations that occur in all recipes; these figures may not be exact and are provided for informational purposes only.
