8 Ways to Eat More Plants

Great follow up to my plant-based blog post from last week

Health Room Blog

By Luke Jones. Follow him on Twitter and Facebook. 

There are a lot of contradictions in the world of nutrition. Many different experts have many different ideas, and the sheer volume of varying information can be enough to make your head spin if you’re not careful. Hopefully though, there’s one thing we can all agree on:

Whether we’re talking vegan or paleo, high carb or low carb, athletes or the sedentary, healthy or sick:

Everyone could benefit from including lots of whole plant foods in their diet.

There’s a quiet movement happening in the background of our lives. Plant foods are increasingly being recognised for their health benefits, and their role in preventing and even reversing many chronic diseases. People are beginning to wake up and smell the kale.

In terms of micro-nutrients, generally vegetables are the most mineral dense foods available, and fruits are often the most…

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Lean, clean & green

There are endless possibilities for a lean, clean and green meal, here are some ideas to get you started with what you already have in your kitchen:

Lean protein with greens. Lean chicken breast or fish pan-seared or baked. The meat will be 1/3 of your plate. To prepare the chicken or fish, use any marinade that is light and just a few ingredients. I like lime juice, olive oil, salt and crushed red pepper. Prepare any green to represent 2/3 of your plate. My favorite is roasted brussel sprouts. Slice and toss them in a bowl with olive oil, paprika, red pepper, salt and rosemary. Towards the end of roasting, I add sliced almonds.

Quinoa bowl. Cook 1 cup of quinoa as directed (serves 2) and portion between bowls. I love this because it’s quick, easy, and can be eaten cold or warmed up. The ingredients you add are endless. The best part is the presentation of the bowl (you can have a theme!) Here are some that I like:

  • roasted chick peas (seasoned with red pepper & paprika — do you spot a theme yet?)
  • fresh or roasted fennel
  • cucumbers
  • fresh peppers
  • carrots
  • roasted corn
  • avocado
  • tofu
  • chicken breast
  • fresh spinach / kale
  • tomatoes
Cauliflower mac & cheese

Cauliflower mac & cheese

Cauliflower Mac & Cheese

  1. Boil the whole cauliflower in stock for 5-7 minutes, remove it from water and break down into little florets.
  2. Boil 1 cup of pasta in the same water. (or could use quinoa). When you finish the pasta you can toss all but 1 cup of water.
  3. Place florets & pasta in a lightly oiled baking dish.
  4. Next saute onions, garlic in a bit of butter/oil. Add to it 2 cups of milk of your choice and about 3 tbsp of flour (some people use nutritional yeast). I added about 2-3 tbsp of dijon mustard, some salt & pepper. Add about 1 cup of grated cheese, whatever kind your heart desires.
  5. Pour this into the baking dish, add the remaining cup of water, and sprinkle bread crumbs all over the top and bake at 400 for 10-12 minutes, or until you get that nice brown crust.