Plant-based diets are becoming more popular

The 2023 National Nutrition Month campaign encourages people to eat with the environment in mind and to consume more plant-based foods. This means meat is seen rather as a sidekick than a main attraction. With plants being the center of attention on the plate, people are experimenting with vegetables and trying new recipes, baking breads made with nut and bean flours, and committing to a plant-based diet. Following a plant-based diet doesn’t mean you are necessarily vegan or vegetarian, it’s just a way of eating that includes fewer animal sources and more plant sources of foods such as fruits, vegetables, whole grains, and plant-based proteins. Personally, I would say I am on an 80/20 plant-based diet. 80% of the foods I eat are plant sources and the other 20% are animal sources like lean meats, eggs and yogurt.

Health benefits

Plant-based proteins include beans, peas, lentils, and chickpeas (pulses). These are often overlooked but are excellent sources of protein, fiber, and a significant source of vitamins and minerals such as iron, potassium, zinc, folate, and magnesium. They also contain saponins and tannins (phytochemicals) which possess antioxidant and anti-carcinogenic effects. 

Pulses have been shown to reduce cholesterol, blood pressure, and inflammation which is an indication that they have the potential to reduce the risk for several chronic diseases such as cancer, heart disease, and diabetes.

Including only ½ cup of these per day can greatly enhance diet quality.

Adding more plant-based proteins to your meals is easy!

• Make a batch of green or brown lentils. These can be added to your salads, wraps, tacos, and nachos (my personal favorite!) for quick lunches throughout the week. Leftovers can be frozen for later use.
• Some plant-based proteins work well in smoothies without changing the flavor. Try these smoothie ideas which use tofu as the protein source.
• If you like hummus, try making similar dips with other beans and even lentils. Check out the recipe below for a Sweet Potato and Red Lentil Dip.
• Add plant-based proteins to your soups, stews, and chili. I like to add two-three different types of beans to my chili along with ground turkey for a hearty meal full of fiber. Try these yellow-split pea recipes.
• Add beans or lentils to your baked goods for added moisture or as an egg replacement. This works well in pancakes, cupcakes, and quick breads. Try these lentil chocolate chip bars, black bean brownies, and blueberry bean cake recipes!
• You can also try replacing all or half the meat in your recipes with beans or add them to your pasta sauce for new flavors and textures.

Sweet Potato and Lentil Dip

Ingredients:

• 2 cups peeled and cubed sweet potato
• 1Tablespoon oil or spray for roasting sweet potatoes
• ½ cup cooked red lentils
• 2 Tablespoons fresh lemon juice
• 2 Tablespoons extra virgin olive oil
• 1 Tablespoon tahini
• 1 garlic clove, minced or chopped
• Salt and pepper to taste
• Optional garnish: red pepper flakes or sumac

Instructions:

1. Preheat oven to 375˚F. Line a baking sheet with parchment paper. Wash hands with soap and water.

2. In a large bowl, toss together sweet potato, oil, salt, and pepper. Dump onto the prepared baking sheet, arrange in a single layer, and bake for 30-35 minutes. Stir occasionally. The sweet potatoes will be golden and tender when done. Remove from oven and let cool to room temperature.

3. Place sweet potatoes, lentils, lemon juice, oil, tahini, and garlic into the bowl of a food processor. Process until smooth. Adjust seasoning with more salt and pepper, if needed.

4. Scrape the dip into a bowl. Drizzle with more oil and sprinkle with red pepper flakes or sumac. Serve at room temperature. Refrigerate and enjoy within three days.

*To reduce cooking time, pressure cook sweet potatoes instead of roasting

Serving Size 1/4 cup (60 mL)

Nutritional analysis per serving

Calories 90, Total Fat 5 g, Saturated Fat 0.5 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 2 g, Sugar 2 g, Protein 2 g, Sodium 90 mg, Potassium 171 mg, Folate 28 mcg

Recipe adapted from www.pulses.org

Written by: Kristin Bogdonas, nutrition and wellness educator serving Henry, Mercer, Rock Island, and Stark Counties.

Sources:

Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. EatRight, Academy of Nutrition and Dietetics. Dec 2016.

Building Muscle on a Vegetarian diet. Eatright, Academy of Nutrition and Dietetics. October 15, 2019.

Vegging Out: Tips on Switching to a Meatless Diet. Eatright, Academy of Nutrition and Dietetics. February 24, 2020.