Obvious Health Benefits of Eating a Plant-Based Diet

A few years ago, practicing a plant-based diet was a rare thing. But nowadays, it is the new normal! 

The reasons for trying out a plant-based diet are numerous. Many people reduce animal products in their diet to take a stance against animal cruelty or as a way to help the environment. Increasingly, people are adopting a plant-based diet for their health!

In the last decade, numerous health studies have come to light about the health benefits of eating a plant-based diet and cutting out animal products. 

In this article, we’re going to be talking about the most obvious health benefits of eating a plant-based diet!

What is a Plant-Based Diet?

First things first, let’s define a what it means to be plant-based!

A plant-based diet is exactly what it sounds like, a diet based around plants! This diet restricts or eliminates animal products altogether, as well as harmful things like refined sugar and other processed food. 

There are multiple types of plant-based diets, such as vegan, vegetarian, flexitarian, and pescetarian, but the important thing is that is focuses on the following five food groups:

  • Vegetables
  • Fruits
  • Tubers
  • Legumes
  • Whole Grains

Now that you know the staples of a whole food plant-based diet, let’s talk about the benefits!

Whole Food Plant-Based Diet for Weight Management

It is a well-known fact that obesity is on the rise for people of all ages, especially in the United States! The culprit to this problem is sitting right on our plates.  

The standard American diet is full of red meat, refined sugar, fried foods, pre-packaged foods, and other unhealthy staples. This all contributes to weight gain. 

Being overweight can lead to health issues such as increased risk of heart disease, type-2 diabetes, and cancer. 

Studies have shown that people who eliminate meat end up intaking far more nutrients as well as achieving successful weight management. A good place to start looking into this research is by looking into the Nutrient-Dense Approach to Weight Loss Management

The great thing about a plant-based approach to weight management is that it is less about what you “can’t” eat, and more about incorporating new foods into your diet!

A plant-based diet is not a “quick fix” for weight loss, it is a long term lifestyle switch to help you maintain a healthy weight for the entirety of your life.

 Lower Risk of Heart Disease and Other Diseases

In its current state, the health care system helps treat symptoms instead of prevent illness. 

The best way to prevent disease is by fueling it with a whole food plant-based diet. Here are the diseases and issues that this diet can help with:

  • Heart disease
  • High Blood Pressure
  • Type 2 Diabetes
  • Cognitive Decline

To learn more about the research behind a plant-based diet and disease prevention, here are a few great resources to get you started:

A Healthy Immune System

In a society that is very focused on calories and macronutrients, (carbs, proteins, and fats) we tend to miss out on the most important thing- nutrients.

Eating a plant-based is not only going to keep you in a healthy calorie range, it is going to ensure you are getting enough iron, calcium, vitamin A, potassium, fiber, and other essential nutrients!

A healthy immune system is what protects your body from harmful bacterias and viruses. It is your body’s first line of defense, so make sure it has the armor it needs.

The Health Benefits of Eating a Plant-Based Diet

Eating a whole food plant-based diet is a way to prevent and treat diseases, manage your weight, and maintain a healthy immune system. 

Many people report that the health benefits have transformed their lives in ways that they couldn’t have imagined! 

But don’t take my word for it! Try eating a plant-based diet for yourself and see how it feels. 

Enjoy reading about health and food? Make sure to check out the blog for more!

Spring Peas

As the weather warms and the ground thaws, it’s time to start thinking about eating and maybe even planting spring peas. By performing the small act of planting some seeds, you’ll be rewarded with climbing tendrils and sweet snacks that both you and your kids will love.

spring peas

Before you plant your spring peas, it’s important to understand the different types. Yes, there are different types of these veggies!

While there are hundreds of different individual varieties of peas available – including purple and yellow pods – there are three main categories: snap, snow, and shelling.

Snap Peas

snap peas

Often called sugar snap peas, these crunchy little veggies are seriously sweet! Since they’re one of my favorite spring treats, I find it hard to resist eating all of them as I’m harvesting.

When some do make it to the kitchen, I love to pair them in a salad with mint and lemon. The freshness of the mint and the sourness of the lemon balance out the sweetness of the peas.

Snow Peas

snow peas

Snow peas differ from snap peas in their pod shape and pea size. Snow peas have flatter pods that you should harvest when their peas are still small.

They taste similar to snap peas, but they’re a bit less sweet.

A great way to use snow peas is in a simple stir fry. Saute some minced onion, ginger, and garlic in oil on medium heat. Once these become fragrant, add in snow peas, sesame oil, and soy sauce and cook just until the peas are warm – about two minutes.

Shelling Peas

shelling peas

Also known as shell peas or English peas, these plants produce large, sweet peas encased in a tough pod. Unlike snap and snow peas, you don’t eat the entire pod.

These peas do take some work to eat since you’ll have to remove the individual peas from their pod by hand. However, this is a great activity for kids or a reason to get a group of friends together.

One of the best ways to prepare shelling peas is to simply saute them in some oil. They’re great with roasted or mashed potatoes.

How to Plant Peas

No matter what type of peas you choose to plant, it’s easy to grow your own.

These plants like cool weather, so plant seeds as soon as you can prepare the soil. Depending on where you live, this is typically some time in February, March, or April.

Plant seeds two inches apart and 1/2 inch deep. Once the pea plants are a few inches tall, they’ll start looking for something to hold on to. So, it’s a good idea to provide a trellis. You can weave a string between two sticks or t-posts, or you can build a teepee structure with bamboo or sticks.

About two months after planting your seeds, you’ll start seeing peas that are ready to harvest. Make sure to pick the peas a few times a week, as the pods mature quickly!

Snap to It

Now that you know about peas and how to grow them, it’s time to get started adding these to your garden. Even if you can’t grow your own, look for peas at local markets during April-June.

If you don’t know it already, you’ll soon learn that a fresh pea is one of spring’s sweetest treats!

If you like to garden, make sure to check out our other wonderful posts around growing your garden and 13 gardening hacks.

3 Healthy Activities for the Whole Family to do During Self-Quarantine

3 Healthy Activities for the Whole Family to Do During Self-Quarantine

Amidst the Covid-19 pandemic, many of us are in search for some healthy activities during our self-quarantine. I believe as many do that it’s an unprecedented time at which many families are recommended to stay-in in order to avoid spreading the virus. 

In many States, including my own, self-quarantine is required to all individuals and families, regardless if you have been exposed to the virus. These people should avoid all interaction with other people for 14 days and keep a close eye on the CDC guidelines

Self-quarantine is taking the term “family time” to the next level. We as parents are finding out that keeping a child entertained 24 hours a day is no easy task. 

It is tempting to hand your child an iPad or a phone and just wait it out. While it’s the easiest approach, this is not the most healthy activity during self-quarantine.

However-

Staying active and healthy is essential during this time. That’s why I’ve put together a list of three activities you can try to get your family up and moving! 

1. Go on a Family Walk

Go on a Family Walk

Bring it back to the basics and go on a family walk! As long as you are not interacting with other people, going on a walk is a great activity to try. 

There are lots of ways to make simple walks an engaging activity for the whole family. Here are some of our ideas:

  • Play eye-spy on your walk
  • Go on a “nature walk” and let your child collect new plants and leaves to learn about
  • Gather treasures and then make an art project when you get home
  • Let your child take pictures of things they enjoyed on their walk

Our children are used to running on playgrounds and playing with friends all day. Keep up their physical activity and their curious nature by taking a walk around your neighborhood! A perfect healthy activity during a self-quarantine.

2. Take a Wiggle Break

Teachers in schools have been using this strategy for years, and the time has come to share this with all parents! 

If you type in “brain break” or “wiggle break” into Youtube, hundreds of helpful videos will come up that guide your child through some movement activities. 

These short breaks will get your child up and moving, and it will give you a couple of moments to clean up a quick mess or put the finishing touches on dinner. 

With self-quarantine, it is so important to not get sucked into a video game or show for hours on end. 

Standing up and dancing, wiggling, and stretching is going to help prevent any meltdowns that might be bubbling up under the surface. 

3. Create a New Routine with Morning and Bedtime Yoga

Create a New Routine with Morning and Bedtime Yoga

Breathe in- 

Breathe out. 

Yoga is a healthy activity best during self-quarantine :). It has been found to help kids (and adults) control their emotions, have more stable energy throughout the day, improve mobility and core strength, and relax. 

When my big family is cooped up in a house all day together during self-quarantine, all of these skills come in handy! 

Creating routines helps kids feel safe. 

With that in mind- 

What better time to introduce this healthy activity into their routine than during the Covid-19 pandemic? 

To try this out, you have a few different options. You can try using kid yoga poses posters. Just type in “kid’s yoga” into Youtube, or check out a couple of highly rated yoga kids books on Amazon!

Try These Healthy Activities to Stay Active During Self-Quarantine

Incorporating these three healthy activities into your routine during self-quarantine are going to help you stay calm. But more importantly stay healthy and bond with your family! 

Hundreds of thousands of families are avoiding contact by self-quarantining during the Covid-19 pandemic. We are all trying to navigate this “new-normal” as best as we can. 

Focusing on the things you can control, like your physical activity, will help you navigate this experience with much easier!

From our family at planted.org to yours, please say safe, healthy and positive!

Like what you’re reading? Check out our other healthy living blogs for more!

Plant-Based Recipes that Your Kids Will Love

When it comes to food, making your kids eat veggies or plant-based meals is a big challenge. However, the good news is that you can make delicious, nutritious plant-based recipes for your kids without even letting them know. So, if you are looking for some plant-based recipes for your kids, then read along.

Vegetarian Chili

Summer is around the corner and the season calls for some healthy, nutritious barbecue, without meat. Surprised? Well, the trick is to make healthy and “good looking” food so that your kids cannot disapprove of the recipe. You will need the following ingredients to make this mouthwatering dish.

vegetarian chili

Ingredients

  • 1 large chopped onion
  • 4 large potatoes
  • 1 cup chopped cilantro
  • 1 cup dry red lentils
  • 1 can red beans*
  • 1 can black beans*
  • 2 cans fire-roasted diced tomatoes
  • 2 packs reduced sodium chili spice
  • 1 tbsp olive oil
  • 4 tbsp shredded cheese

*rinsed and drained

Instructions

  1. Wash potatoes and dry them with a paper towel. Now, pierce the dried potatoes with a fork and wrap them into aluminum foil.
  2. Bake the potatoes at 400F for 60 to 90 minutes.
  3. Meanwhile, sauté onions in olive oil for 4-5 minutes.
  4. Now, add dry lentils and keep stirring for 5 minutes.
  5. In the next step, add tomatoes, beans, chili spice, and cilantro with 1 cup of water. Lower the flame and let it cook for 30 minutes.
  6. Keep occasionally stirring until the lentils get fully cooked; add water if needed.
  7. Slice the potatoes in half and top them with as much vegetarian chili as your kid likes. You can also sprinkle shredded cheese.
  8. Serve it in a baked potato, burgers, chicken, or anything that your kids will approve.

Crispy Cauliflower with Potato Tacos

It is hard to resist potatoes, especially when paired with crispy cauliflower and creamy dill dip. Your kids will love the baked tacos. The recipe is simple but offers the yummiest flavors to soothe the tastebuds. The crispy cauliflower is the star of the dish – it’s baked, not fried.

Crispy cauliflower with potato tacos

Ingredients

  • 1/2 medium-sized cauliflower
  • 2 medium-sized potatoes (diced)
  • 4 cups cabbage (shredded)
  • 2 cups unsweetened almond/cashew milk
  • 1 tbsp apple vinegar
  • 1 1/2 cup finely ground almond flour
  • 1/2 cup raw pepitas (unsalted)
  • 1/2 cup cornmeal
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 2 tsp cumin
  • 8 corn tortillas
  • Creamy vegan sauce

Instructions

  1. Preheat oven to 400F.
  2. Finely cut the medium-sized cauliflower into thick strips
  3. Add milk, 1 1/2 cups almond meal, and cider vinegar in a separate bowl. Mix well until it becomes a thin liquid.  
  4. In another bowl, add 3/4 cup almond meal, cumin, garlic powder, chili powder, pepitas, and salt.
  5. Coat cauliflower slices and diced potatoes first in the milk mixture and then in the dry mix.
  6. Place them on parched cookie sheets and bake until golden brown.
  7. Meanwhile, prepare the creamy vegan sauce.
  8. Serve crispy cauliflowers with shredded cabbage on soft corn tortillas.

Greek Pasta Salad

You can make this simple recipe as a side dish or include in the main course by adding chicken or shrimp to it. Greek pasta salad also makes for yummy school lunch.

greek pasta salad
https://www.ahealthysliceoflife.com/simple-greek-pasta-salad/

Ingredients 

For the Salad

  • 8 oz cooked and cooled pasta
  • 1 large cucumber
  • 1/4 small, thinly sliced red onion
  • 1 pint grape tomato
  • 1 cup olives
  • 6 ounce crumbled feta cheese

For the Dressing

  • 1/2 cup olive oil
  • 1/4 tsp ground pepper
  • 1/4 cup fresh lemon juice
  • 2 tsp dried oregano
  • 1/2 tsp kosher salt

Instructions

  1. Cook the pasta, drain and rinse it with cold water.
  2. Cut the veggies.
  3. Add the dressing ingredients in another bowl and whisk to mix well.
  4. Combine the veggies and dressing in a large bowl and mix with a spoon. Serve the salad at room temperature or chilled.

Our taste buds can change and adapt to new flavors; all you need to do is frequently expose your children to fresh flavors. It will help them appreciate nutritious and healthy food like these plant-based recipes.

Once you’re done with these plant-based recipes make sure to head over and check out another great post about vegan recipes for the grill.

9 Delicious Vegan Snacks for Teens

delicious vegan snacks for vegan teens

With the presence of veganism in social media, it is no wonder that teenagers are switching to a vegan diet at higher rates than ever! As a parent of a vegan teen it is my job to ensure they have not only healthy meals but also delicious vegan snacks too!

However, being a vegan doesn’t necessarily mean being healthy… Teenagers tend to load up on processed foods like chips, candy, and soda, and if they do eat a solid meal it is usually a plate full of carbs. 

This is a problem since teenagers are going through rapid change in their development and their metabolism is skyrocketing! It’s essential to make sure teens are receiving the proper nutrition. 

The bottom line when it comes to teenagers is that they are busy, they don’t want to prepare their own food, and they want to eat something absolutely delicious! 

Keeping that in mind, we have compiled a list of 9 easy, nutritious, and delicious vegan snacks for teenagers! 

Savory Snacks

Lots of times, we forget that vegan food can be savory food! These three vegan snacks are going to satisfy any craving, while also providing nutrition to carry teens through the day!

  1. Spicy Sweet Potato Falafels

These spicy falafels can be prepared ahead of time and kept in the fridge until snacktime! With spices that pack a punch and a nice protein boost from the chickpeas, this snack will act as fuel.

  1. Spicy Sriracha Tofu Jerky

Let’s face it, jerky is just delicious. Lots of vegans might feel a small pang for missing out on this, but no longer! This spicy sriracha tofu is just as mouth-watering without all of the preservatives. 

  1. Oven Baked Vegan Taquitos

These taquitos are another snacking staple that you can make ahead of time and freeze for when you’re ready to chow down! These treats are creamy and crunchy and have a boost of protein from the black beans.     

Salty Snacks

Want something to snack on that’s a little less boring than popcorn or pretzels? These vegan snacks offer that same satisfying crunchy salty goodness, while packing in a bit of extra nutrition. 

  1. BBQ Roasted Chickpeas

Chickpeas are a great way to add some protein into a vegan diet! Roast these up ahead of time and your teen will enjoy snacking on them all week long. 

  1. Crispy Garlic Edamame

Besides just being tasty and an added source of protein, edamame is also rich in vitamin K, fiber, and antioxidants. Take this crispy variation out for a spin. 

  1. Chips and Creamy Avocado Dip

No list of snacks would be complete without the famed “chips and dip.” Try adding in this creamy avocado dip with the chips for a flood of vitamins and healthy fats!

Sweet Snacks

We all have a bit of a sweet tooth, and vegan teens are no exception. Skip the processed cookies and candy and give these guilt-free guilty pleasures a try!

  1. Pan Fried Cinnamon Bananas

This sweet snack could not be easier to prepare and have on the go! This recipe will have you saying, “Now, why didn’t I think of that?”

  1. Peanut Butter Quinoa Bars 

These sweet and salty protein packed quinoa bars will satisfy hunger in a second! They taste like dessert, but your teen can take them on the go for any time of day. 

  1. No Bake Vegan Turtle Brownies

These no bake vegan turtle brownies are the ultimate way to satisfy a sweet tooth. Ooey, gooey, savory and sweet, you’ll be fighting your teenager for the last one! 

Vegan Snacks for Vegan Teens

We hope that these 9 vegan snacks encourage you to whip up some tasty treats that your teen will love! 

These vegan snacks for teens are all delicious, but more importantly they are packed with healthy fats, protein, and other nutrients to help your child grow! 

Enjoy reading about this? Make sure to check out our other posts for more goodness.