January 28, 2020 at 11:00PM by CWC [youtube https://www.youtube.com/watch?v=KO5rBK1Lte0] Oat, coconut, almond, oh my! Find out which non-dairy milk is an RD favorite here. Nothing has gone from zero to hero quite like the explosion of alternative milks. Five years ago, if you were vegan or lactose intolerant, your choices were pretty slim. Fast forward to 2020 where the bigger question is, what can’t you milk? While having more options is definitely a positive, the amount of choices can be overwhelming. Thankfully, registered dietitian Tracy Lockwood Beckerman, RD, has some helpful advice on how to choose the healthiest milk substitute, which she shares in the latest episode of You Versus Food. “With an increase in both dietary and allergy concerns, people are relying on alternatives to cow’s milk more and more,” Beckerman says. In the video, Beckerman compares five of the most popular alt-milks (almond, oat, coconut, rice, and soy) to each other and also to cow’s milk. One of the OG milk alternatives is soy milk. “Nutritionally speaking, soy milk is the best plant-based milk because it contains as much protein as cow’s milk, but is low in calories,” Beckerman says. But she also adds that too much soy can negatively effect the thyroid. Then of course, you can’t talk about alt-milk without mentioning current queen bee oat milk. “Like whole oats, oat milk can provide energy and strengthen bones,” Beckerman says, adding that it’s also high in fiber and protein. Seems pretty legit right? Well, hate to break
Category: Vegetarians
Do you know where the ingredients in your supplements are grown? Here’s why you should definitely look into it
January 28, 2020 at 10:30AM by CWC There’s a specific routine you go through when shopping for the perfect avocado: Check out the color to estimate its ripeness, pick it up to feel how firm it is, read the sticker to see whether it’s grown organically, and repeat until you find one that meets your avo-toast standards. That process can apply to pretty much every piece of produce on your grocery list, but do you run your supplements through the same wellness litmus test? Similar to fruits and veggies that supply your body with nutrients to power you through, well, life—supplements deliver nutrients that, newsflash: are often sourced from plants. So don’t you want to know whether those ingredients are grown in such a way that they’d pass your grocery store inspection? Do you run your supplements through the same wellness litmus test as your fruits and veggies? “Since supplements are not regulated the same way pharmaceuticals are, it’s important to know yours have been tested for quality standards such as identity, potency, and contaminants,” says Adrienne Dowd, RD and health coach. “Making sure your supplement has been tested and verified for quality can ensure that what is on the label is actually what’s in the bottle.” (The reason we have trust issues, tbh.) If you notice there isn’t a mention of where a product was grown, you might want to skip over that bottle because Dowd says, “manufacturers that source from quality locations are generally proud to display this
8 healthy Super Bowl recipes that you will definitely make you a fan
January 28, 2020 at 01:00AM by CWC Watching the Super Bowl game at a party is fun, but let’s be real—the bigger draw tends to be all the incredible food. And while most spreads are made up of fried, super salty, and perhaps greasy offerings, it doesn’t have to be so. Some easy swaps can make your spread a bit better for you, if you’re looking to go that route. Whether you’re into wings, artichoke dip, nachos, or all of the above, these healthy Super Bowl recipes belong on your must-make and must-try list. Just be prepared: Once your guests get a taste, they may never want to leave. Whip up these healthy Super Bowl recipes for your party Photo: Food With Feeling 1. Cauliflower buffalo wings If you love cauliflower gnocchi, then you’re really going to love these crispy cauliflower wings that are smothered in delicious sauce. Photo: Minimalist Baker 2. Sun-dried tomato and basil pinwheels These healthy sun-dried tomato and basil pinwheels only take a few minutes to make, but they’ll impress your entire party. Photo: Veggiekins 3. Vegan kale artichoke dip Get in your veggies with in this dairy-free artichoke dip that’s made from cashews, almond milk, nutritional yeast, and plenty of greens. Photo: This Savory Vegan 4. Black bean and brown rice sliders Your guests will gobble up these little sliders that feature a black bean and brown rice patty and basil aioli topping. Photo: Pass the Plants 5. Vegan baked taquitos These taquitos get their
These graphics show how simple—and delicious—cooking with veggie scraps can be
January 27, 2020 at 08:30PM by CWC Even if sustainability is your jam—your crisper is full of “ugly” produce and you use a canvas tote when shopping in lieu of plastic bags—cooking with every part of the vegetable, as sustainability experts often recommend, can still be a little intimidating. Sure, you love veggies, but there are some parts of them that really don’t look like they should be consumed. (Corn cobs? Come on.) Even if they do, you have no idea how to make them taste good. Fortunately, some people have built a living figuring how how to use every single part of produce—and are happy to share their no-waste tips with the masses. Here, Reilly Brock, the content manager at Imperfect Foods, and Pulp Pantry CEO and founder Kaitlin Mogentale, share intel on how to use every single part of six popular veggies. Scroll down to see how to cook with vegetable scraps. Graphic: W+G Creative Leeks Brock loves cooking with leeks because they have a subtle sweetness and a bit of a bite. Most recipes call for the stem of leeks, which means that healthy eaters may just throw out the leaves and bulb of the plant without a second thought. However, Brock says you can truly cook with all three parts of the vegetable. “The leaves have the same sweet flavor as the rest of the plant—similar in taste to green onions—and taste amazing in vegetable stock,” he says. Brock and Mogentale both keep a plastic bag
Nope, it’s not just you—*no one* can find arugula right now
January 27, 2020 at 06:00PM by CWC If you’ve scanned every corner of the produce aisle trying to scout out arugula with no luck, a trip to the eye doctor isn’t necessary. It’s not there, and you’re not the only one who hasn’t been able to find it. Veggie lovers all across the country, from New York City to Seattle, are experiencing the horrors of arugulaless shopping carts too. The internet has been up in arms about the lack of the popular salad staple in grocery stores lately, even sparking a (pretty amusing) post on Reddit that dubbed the situation “The Great Arugula Shortage of January 2020.” While your other greens seem to be stocked and ready to eat per usual, there’s a simple explanation behind why this bitter variety is nowhere to be found: Austin360 reports prolonged, cool wet weather has damaged some of the prime growers’ crops, causing a shortage that either leaves the shelves empty or provides so little arugula that it’s sold out way too quickly. It’s like reliving the cauliflower gnocchi shortage all over again—something I wouldn’t wish upon anyone. Luckily, there’s another way to score some greens if your local grocery store is lacking the veggie: head to your nearest farmers market. Even though mass producers are experiencing a lack of product, local farms are still going strong. Sure, this is a tough time—no one wants to go without their favorite type of salad. But for now, you might be better off grabbing the
Your guide to healthy, easy meal prep on a plant-based diet
January 26, 2020 at 08:00PM by CWC Opening the fridge to find pre-made food is a godsend for busy healthy eaters. Investing a few hours on a Sunday to grocery shop and meal prep a few lunches or dinners at home helps make eating well throughout the week (without having to think too much) that much easier. But that planning can get tricky if you’re working on a new eating plan. The go-to recipes you may rely on for easy meal prep might not work with how you eat now, or figuring out how to build a healthy, filling meal might be harder depending on what macronutrients or ingredients are now emphasized with this particular way of eating. That certainly can be a challenge for people new to plant-based eating, which emphasizes putting vegetables, fruits, and other plants at the center of your plate. You have to get used to a different dietary style, which can make planning a week’s worth of lunches or dinners a bit more challenging than usual. The good news is that many plant-based foods and proteins are actually easy to buy and prepare in bulk—making them a meal-prepper’s dream if you know how to work with them. Here’s a starter guide to building healthy meals when you’re starting plant-based meal prep. Step one: Define what being plant-based means to you While people might think “plant based” is another way of saying “vegan,” that’s not quite the full story. A plant-based diet is a bit less
What to put in your oatmeal if you can’t do another day of raisins and cinnamon without falling asleep into your bowl
January 26, 2020 at 12:00PM by CWC Confession: I’ve been eating oatmeal for breakfast (almost) every single day for years. Overnight oats, in particular, are my fave because I can prep them at night, pop them in the fridge, and ta da! Breakfast is ready for me in the morning. That said, I won’t say no to a warm bowl of goodness either. Oatmeal is a habit I can’t seem to quit, but I’m not mad at it for a few reasons. Numbers one and two: It’s healthy and filling. Dietitians swear by it—as Tracy Lockwood Beckerman, RD, previously told Well+Good, “Oats contain a unique form of soluble fiber known as beta-glucan which helps you stay satiated for hours.” Three, it’s so easy and quick to make, especially if you’re like me and can’t be bothered to cook every morning. And four, the possibilities for flavor combinations are endless. The oatmeal itself is really just a blank canvas for whatever toppings you want to add. Need some inspo for what to put in oatmeal? Check out these 11 RD-recommended toppings to jazz up your bowl and elevate its nutritional value. 1. Date syrup Bored of honey and agave? Shake things up by sweetening your oatmeal with date syrup instead. “Date syrup is made from the superfruit dates, so it’s naturally rich in stress-relieving magnesium and potassium,” says Beckerman, who’s also the author of The Better Period Food Solution and host of Well+Good’s You Versus Food. “There are a lot of fun brands to
I went to India and got the perfect inflammation-fighting winter recipe—and it’s 100% vegan
January 25, 2020 at 12:00PM by CWC When I was invited on a a 10-day tour of India, the thing I was most excited about was the food. In the weeks leading up to the trip, I dreamt of the curries and masalas I would sample, and made a lengthy mental list of the spices I would smuggle back to the U.S. when my journey was over. While I certainly ate my weight in naan and butter chicken (and daal and aloo matar) my favorite food takeaway from the trip was actually one I could replicate right here at home in New York. At a cooking class with Gita Jaishankar of Gita’s Kitchen, between teaching us how best to sauté potatoes and organize spices, our teacher revealed that the best inflammation-fighting food combination, particularly during the winter months is spinach and green lentils. The fiber- and protein-packed ingredients are superfoods on their own, but when you put them together, some real magic happens. “The vitamin C from the spinach helps to power on the mighty iron compounds, known as non-heme iron, hiding in the green lentils,” says Tracy Lockwood Beckerman, RD. Since inflammation happens when there is poor circulation or lack of oxygen in your red blood cells, this flux of iron helps soothe inflammation, promote circulation, and boost energy. Finding a recipe that uses both of these powerhouse ingredients is as easy as one, stew two, three. “By throwing spinach—or even kale, swiss chard or collard greens—into a stock
These 10 recipes will make you want to eat protein-packed tempeh every day
January 25, 2020 at 02:00AM by CWC With all the different types of plant-based protein you can choose from, tempeh might not be your first choice… mostly because it can be hard to know what the heck to do with it. Made from fermented soybeans, it’s not only a gut-friendly staple, but also one that’s loaded with protein. One cup contains a whopping 31 grams. So instead of brushing it aside, it’s time to let these tempeh recipes shine center stage. Like tofu, there are about a billion and one different ways you can transform tempeh into the plant-based meal of your dreams. With a quick crumble, it becomes taco meat. When you cut it into strips, it becomes bacon for your BLTs or chicken tenders. You can even turn it into falafel and meatballs. To get you started, here are 10 recipes that will make you want to eat the high-protein food every single day. These 10 recipes will make you fall in love with tempeh Photo: Food With Feeling 1. Tempeh taco “meat” When you crumble tempeh, you get a super-meaty texture that’s similar to ground beef, making it perfect to season and add to your tacos and burrito bowls. Photo: Veggiekins 2. Rainbow tempeh rolls Sushi who? These pretty rainbow rolls can be made in minutes using thinly-sliced tempeh, zucchini wraps, veggies, and a tasty peanut sauce. Photo: The First Mess 3. Sesame garlic noodles with tempeh This warm and cozy tempeh noodle dish is super flavorful
A key part of healthy aging: eating more protein
January 24, 2020 at 07:00PM by CWC There’s no denying it: protein is massively important for your health. Whether you’re a vegan or an omnivore, the protein you eat helps build muscles, make enzymes and hormones to keep your body’s systems functioning properly, sustains healthy energy levels, and offers countless other benefits. “Protein is one of the three macronutrients—along with carbohydrates and fats—and therefore is required in high amounts by the body, as it plays an important role in cellular growth, development, and repair, immunity, cell signaling, and hormonal health to name a few,” says Juliana Dewsnap, RD, a dietitian for Baze. However, there’s another surprising protein benefit: it can help with healthy aging. In fact, the body actually requires more protein as you get older. Why, you ask? Here’s what you should know. Why protein requirements change as you age There’s some evidence that older adults are not as responsive to protein as they age, meaning they need more of it to function optimally compared to younger adults. And the need increases further if you are a woman thanks to menopause. “While technically increased recommendations by protein researchers consider those age 65 and older, menopause is a key time in a women’s life where due to hormonal shifts, body composition can change drastically in a short period of time,” says Kelly Jones, MS, RD, CSSD, LDN. These changes include increased body fat and decreased lean muscle mass, the latter of which can impact longevity. Considering that the average age of