With Summer in full effect, now is the time that everyone starts growing their own fruits and vegetables. In this article by Katie Cavuto, she gives some great tips on creating the perfect satisfying plate.
Look around – it’s hard not to be inspired by your lush garden or your local farmers market overflowing with its colorful bounty. But for most omnivores, the idea of planning a meal around carrots sounds, well, lackluster at best. Fortunately, the concept of creating a vegetable-centric plate can, and often does, include meat, fish and poultry. The key is mindfully rearranging your plate so veggies are the star and the animal proteins are supporting.
Why mindfully, you may ask? By mindfully changing the way we view our plate, we can continue to enjoy all the things we love – which, in this case, includes meat, fish and poultry in conjunction with a plentitude of nourishing plant-based foods and a lot of veggies. You can take it one step further and mindfully eat, as well. Slow down and savor your food, so a few ounces of animal protein will be as satisfying as a full plate.
It’s no secret that a plant-based diet rich in vegetables boasts health benefits like decreasing your disease risk. It can be more cost-effective, as well. Plus, decreasing your animal protein consumption is an infallible way to reduce your carbon footprint. Yet the most compelling reason to embrace a vegetable-centric plate, from the standpoint of a vegetable lover, is the robust flavors of fresh, beautiful vegetables.
Are you willing to try rearranging your plate? Do you want to make sure it will be as flavorful and satisfying as your meat-centric meal? Here are some tips to get you started.
1. Find inspiration. Let’s be honest: When many of us are planning meals, the first thing we choose is which animal protein will headline the meal. Challenge yourself to plan a meal around a vegetable that inspires you. A picture on social media, trip to the farmer’s market, peak in your CSA box or a few moments in the produce aisle at your grocery store are all great places to start. You can even survey your family to find out their favorite vegetable, or choose a vegetable that’s new and interesting to you. Search the web for plant-based recipes that incorporate your chosen vegetable(s), and then choose a complementary animal protein you can add to it. Or be brave and skip the animal protein all together (even if just a few times a week). If you choose to incorporate an animal protein, visualize your rearranged plate for guidance. Aim for at least half your plate to be filled with colorful vegetables, and then fill in the gaps with other plant-based foods such as whole grains, fruits, nuts, seeds and beans. If you include animal proteins, limit the serving size to 1/4 of your plate – or a few ounces.
2. Experiment with plant proteins. It’s easy to omit the animal protein once you’re familiar with their plant-based counterparts – think nuts, seeds, beans and even whole grains. You can make homemade bean burgers, sprinkle nuts onto vegetables (think walnuts and green beans), or incorporate seeds into grains like quinoa with roasted vegetables and pumpkin seeds. Nut butters and seed pastes like tahini (sesame paste) are amazing additions to marinades and salad dressings. Speaking of salads – simply add nuts, seeds and beans to your favorite greens.
3. Eat real foods. Aim to be a purist when it comes to your food choices. It’s not necessarily healthier to replace animal proteins with highly processed “fake meat” plant-based foods. The quality of the ingredient is just as important as the breakdown of your plate. Whole foods are more nutrient dense than the highly processed and refined versions of their former selves. Use this “real food” test and choose items that have ingredients you can purchase at the grocery store if you wanted to make it yourself. Try to choose plants and animal ingredients that are free of pesticides, hormones, antibiotics and chemicals. Buy local to maximize the nutrient density of your ingredients.
4. Plan ahead. This is paramount when it comes to behavior change, as old habits are hard to break. It’ll be easier to incorporate more vegetables and other plant-based foods if you have a strategy in place. Choosing recipes, planning weekly menus and shopping for corresponding ingredients can help keep you on track. By planning your menus, you can mindfully choose to incorporate animal proteins in smaller quantities or into fewer meals. Cook larger batches of grains, beans and vegetables, and store them in the fridge for easy inclusion in meals throughout the week. Pre-cut fruits and vegetables so they’re easily accessible for snacking or recipe creations. For example, a batch of cooked millet can become part of your breakfast cereal, grain salad, pilaf or a chili – in all cases, letting the vegetables dominate the dish.
5. Get creative. Don’t feel limited to the literal concept of a vegetable-centric plate. There are so many creative ways to eat more vegetables and include more plant-based foods in your diet – even as an omnivore. Start your day with a whole-grain breakfast cereal fortified with fruit, nuts and seeds, or pair it with a vegetable-based smoothie. Cook up a frittata that’s overflowing with vegetables and light on the eggs. Snack on raw or roasted vegetables dipped into bean purees that are enhanced with roasted sweet potatoes or winter squash. Add vegetables to sauces such as a zucchini salsa verde or asparagus pesto, and couple it with a smaller portion of an animal protein. Create mouthwatering flavors with herbs and spices, and explore different cooking methods, such as grilling and roasting – which can bolster an ingredient’s natural goodness.
No matter your motivation, if you change your mindset to one where vegetables reign supreme, you’ll be on your way to a more vegetable-centric plate and plant-based diet. And yes, you can have your chicken, too.