Sharon Palmer, RDN is my guest for today’s show. She is a registered dietitian, cookbook author, and mom of two sons. Her books include The Plant-Powered Diet and Plant-Powered for Life. They are packed with colorful and nutritious recipes and tips for switching from a meat-based diet to one rich in plants. I’m giving away a copy of Plant-Powered for Life, so head to my blog to enter.
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The topic for today is one that is of interest to many listeners. I’ve heard your questions about how to “go meatless” more often and how to feed a family when one person wants to eat a vegetarian diet while everyone else wants meat, so that’s what I talked to Sharon about on today’s show. Click the PLAY button above to tune in.
- The differences in terminology: vegan, vegetarian, plant-powered omnivore, etc.
- All the options within the plant world, like grains, legumes, soy, fruits, vegetables, herbs, seeds, chocolate, and coffee!
- The “SAD” (standard American diet), which lacks a wide variety of plants.
- The health benefits of a plant-based diet: reduced risk of chronic disease, a healthier body weight, and reduced carbon footprint.
- In Sharon’s 2nd book, a 52-week plan that makes plant-based eating easy and simple.
- Simple steps to implement more plant power: more whole grains, nuts, and seeds.
- What to do if the whole family doesn’t embrace plant-based eating:
- Try “meatless Monday” (and get creative!)
- Offer a variety of flavorful plant-based items with a small portion of poultry or fish
- Adapt favorite recipes, like lasagna
- Use meat as a seasoning and not the main course
- “Blue zones”—what are they and where are they found?
- Why the controversy around soy and tofu?
- How to “jazz up” tofu with flavorful sauces, casseroles, and stir-fry.
- Sharon’s recipes that I recently tried: Tofu Cobb Salad and Red Lentil Soup with Root Vegetables and Sage.
- How to deal with nutrition shortfalls in a plant-based diet.
- Cooking with dried beans and lentils.
- The growing market and availability of vegan cheeses.
- The versatility of cashews.
- How to deal with a bumper crop of home-grown vegetables.
- Sharon’s favorite recipes: Tortilla Soup and Pho—because they are customizable!
- Sharon’s favorite cookbook authors: Deborah Madison, Rich Landau, and Alex Caspero
- Sharon’s favorite chefs: Tal Ronnen and Matthew Kenney
- Serves: 8
- Serving size: 1-1/4 cups
- Calories: 195
- Fat: 13g
- Saturated fat: 1.5g
- Carbohydrates: 12g
- Sugar: 1g
- Sodium: 125mg
- Fiber: 5g
- 6 cups (282 g) torn, loosely packed romaine lettuce
- 1 tablespoon extra virgin olive oil
- 1 teaspoon red wine vinegar
- 1 tablespoon finely minced fresh herbs (e.g., oregano, tarragon, thyme), or ½ teaspoon dried
- ¼ teaspoon ground mustard
- 1 small garlic clove, minced
- ¼ teaspoon freshly ground black pepper
- Pinch of sea salt, optional
- 1 cup (185 g) cooked black beans, no salt added, rinsed and drained if canned
- 8 ounces (227 g) baked tofu (savory flavor), cubed (see Note)
- 2 small tomatoes, diced
- 1 medium avocado, peeled, cored, and diced
- 1 teaspoon lemon juice
- ½ cup (58 g) walnut pieces
- 2 tablespoons minced fresh chives
- Place the lettuce in a mixing bowl.
- Whisk together the olive oil, vinegar, herbs, mustard, garlic, black pepper, and sea salt, if desired, in a small dish. Add to the lettuce and toss well.
- Place the dressed lettuce on an oval platter in a uniform layer.
- Arrange the black beans on top of the lettuce, creating a row in the center of the platter.
- To the right of the black beans, create a row of baked tofu.
- To the left of the black beans, create a row of tomatoes.
- Sprinkle the avocados with the lemon juice to avoid discoloration and arrange them in a narrower row to the right of the baked tofu.
- To the left of the tomatoes, create a single smaller row of walnut pieces.
- Sprinkle the entire salad with the chives.
- Serve immediately.
Variation: Substitute any colorful cooked bean for the black beans, such as cranberry beans, kidney beans, pink beans, or green flageolet beans.
My email: [email protected]
Sharon’s website: www.sharonpalmer.com
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Also check out the meal plans at Super Healthy Kids – www.superhealthykids.com
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