Plant-based diets have been gaining rapid popularity, and it’s widely discussed as a top food trend for 2018. A plant-based diet can offer numerous health benefits, but it’s important to know some basics before drastically changing your eating habits to ensure you’ll thrive in this lifestyle.
What is a plant-based diet?
While there’s no formal definition, it’s generally viewed as a diet that features plant foods at the center of the plate – foods such as fruits, vegetables, grains, starches, legumes, and nuts. Animal-based foods, such as meat, fish, eggs, and dairy, are limited and serve more as a compliment to a meal.
Are plant-based diets healthier?
They absolutely can be, particularly if you’re consuming more minimally-processed, nutrient-dense foods! Plants are typically higher in fiber, potassium, flavonoids, and many vitamins such as vitamin C and vitamin E. Plant-based diets have also been shown to reduce the risk of heart disease, diabetes, and cancer.
1 lb. okra, 1/2-inch slices, caps and tips discarded
1 oz. tomato paste
28 oz. crushed tomatoes
16 oz. vegetable broth
2 tsp. Spice House King Creole seasoning
1 Tbsp. Spice House Gumbo File
2 bay leaves
1 oz. fresh thyme
16 oz. chickpeas, rinsed
Salt and pepper to taste
In a saucepan combine flour and vegetable oil over medium heat and cook until deep brown, set aside.
In heavy bottom pot, heat olive oil until shimmering; add onions, green pepper, celery and garlic. Sauté until onion is translucent, approximately 4 minutes. Add mushrooms and sauté until they release the...
Preheat grill to high. Cut all fruit into slabs 2 inches thick. Brush with olive oil and season with salt and pepper. Grill fruit on high for 2 minutes, then quarter turn and grill for an additional 2 minutes. Flip and grill an additional 2 minutes. Let fruit cool then cut into 2 inch cubes. While cooling, reduce the balsamic vinegar by half.
Preheat grill to high. Cut all fruit into 1 ½ inch steaks. Brush the steaks with olive oil and season with salt and pepper. Grill the fruit on high for 2 minutes, then quarter turn and grill for additional 2 minutes. Fip and grill an additional 2 minutes.
Recipe by Angelo S., Flik Independent School Dining Senior Director of Dining Services
Fresh berries, mint sprigs or lemon slices for garnish
Combine 3 cups of water with the ginger in a small saucepan. Bring to a boil over medium-high heat. Boil for 2 minutes. Remove from the heat, cover and let infuse for 15 minutes.
Strain the ginger-infused water into a pitcher, pressing on the ginger solids to extract all the liquid. Add honey (or maple syrup) and molasses; stir until dissolved. Stir in lemon juice, vinegar and the remaining 6 cups of water. Chill until very cold, at least 2 hours or overnight.
Stir the punch and serve in tall glasses over ice cubes. Garnish with berries, mint sprigs or lemon slices, if desired.
Makes 6-8 servings.
Recipe by Joseph W., Flik Independent School Dining Chef Manager
Bring 1 cup of water to a boil. Add the rice and simmer for 20 minutes. Let cool. Combine the orange juice, ketchup, brown sugar, vinegar, ginger, sambal oelek and cornstarch together with 3/4 of the pineapple and bring to a boil. Let cool. Add the red pepper and tofu.
When all ingredients are cool, combine 3/4 of the broccoli, 3/4 of the red pepper, 3/4 of the green onion with the tofu, sweet and sour sauce and rice.
Place on a platter and garnish with the remaining broccoli, pineapple, red pepper and green onion.
1 small bunch cilantro, chopped – reserve a few leaves for garnish
2 cups barbecue sauce
Preheat oven to 475°F. Combine brown sugar and all spices together in a medium bowl. Place cubed tofu in a separate bowl and toss with enough of the spice rub to coat the cubes well. Spread tofu out on a greased sheet pan without piling. Bake the tofu in the oven until well browned and crusty, approximately 15 minutes. Meanwhile, heat a heavy sauté pan over medium...