But with a plan in place, you can stick with your plant-based proclivities, while still soaking up all the seasonal cheer the holidays have to offer. Here’s how to sail through all the soirées on your calendar — not just surviving, but thriving.

Your Vegan Holiday Survival Guide

Here are some easy tips to make any holiday party you attend or host a bit easier for plant-based attendees.

Bring a Vegan Main Dish

Showing up empty-handed to a dinner or holiday party is frowned upon in most social situations — but especially when you’ve got personal dietary restrictions. If you can, let your hosts know ahead of time that you’re vegetarian or vegan, as most consummate hosts will at least try to accommodate. But also let them know you’ll plan to bring along a vegan side dish that can serve as a main course for you or anyone else who’s vegan, so they don’t need to add another big prep to their list.

Try a spelt pizza topped with zucchini and pine nuts, these curry hand pies, or a casserole dish full of vegan stuffed shells.

Whatever you bring, just be considerate of oven space and reheating availabilities — don’t plan to actually do any cooking once you arrive — just a quick pop in the broiler or microwave if necessary.

Give Yourself a Bit of Grace

If you’re pursuing a plant-based diet but aren’t on a strict no-animal-products regimen, consider allowing yourself a little leeway to sample a few of your favorite foods here and there so you don’t feel like you’re missing out.

A whiskey sour at the company party, a cheese puff at your family friend’s bash, and a few oysters and a small slice of beef wellington on Christmas Eve won’t derail all your plant-based progress, especially if you load the rest of your plate with veggies and stick to your normal eating habits when you’re not celebrating.

And if you give yourself a totally free pass for a week or so? That’s okay, too. Show yourself a little compassion and leniency as you navigate this busy season — if you make a misstep, don’t dwell on it, just get back on track when it makes sense. Perfection isn’t the goal, which is why this plan is all about small lifestyle shifts to help you enjoy the party plans and still stay true to yourself.

Choose the Crudités 

An age-old tactic for avoiding overeating at any party is to fill up on healthy snacks at home before you leave for the event, then steer clear of the cheese boards once you get to the party. This applies to those following any healthy diet plan.

Have some hummus and crudites while you get ready. That way, you won’t be so hungry that you’re tempted by that charcuterie spread, because you’ve already eaten your fill at home. Other celebratory foods to try as pre-gamers: Vegan nachos or a small bowl of coconut curry. You can even bring these as welcome nibbles to add to the party spread.

Try a New Recipe

It’s easy to get excited about meal planning for the holiday cooking extravaganza when you’ve got a brand-new, delicious-sounding recipe in your hands. Rather than simply adapting your old traditional favorites, spend some time finding a vegan or plant-forward cookbook you love, then map out the fresh, new, plant-centric meals you want to share with friends and family this holiday season. Maybe it’s a vegan Eton mess cake, a roasted squash salad, or dairy-free gooey cinnamon rolls.

Read More: The Best Vegan Dessert Recipes

Make It a Family Affair

The best part about the holidays is surrounding yourself with the people you care about — so why not share your love of veggies and plant-based protein with your friends and family? Ask Grandma to take part in a vegan eggnog taste test with you.

Set up a DIY cocoa bar complete with oat milk and vegan marshmallows on Christmas morning for your kiddos to create their own concoction and photograph their masterpieces. Whip up a plant-based wellington with your partner in the kitchen to serve on New Year’s Eve. And check out The Beet‘s holiday celebratory recipes to make cooking these new treats easy and delicious.

After all, celebrating the season means you’re making new memories and traditions to remember while honoring old ones, too. 

For more plant-based inspiration, check out The Beet’s recipe library. 

The post Your Plant-Based Holiday Party Survival Guide appeared first on The Beet.

The true goal with any smoothie you whip up? To preserve the beneficial fiber. All that high-speed blending can break down the complex cell walls of fruit, transforming your humble smoothie into a speedy glucose delivery system (it’s a fact that some fruit-laden sips can spike your blood sugar just as quickly as juice!), which is why you’ll need to add a few extra fiber-rich elements to your recipes. Here’s how to get the most benefits from your blend.

The 4 Essential Ingredients for the Perfect Smoothie:

The key is in the equation. When crafting your next smoothie, make sure your blender is packed full of these four elements: fruit, fat, protein, and fiber. Being mindful of this ensures that you’re creating a balanced blend that’ll keep you feeling full and satisfied long after you finish the last sip.

1. Fruit

The base of any smoothie is whole fruit, but the kicker is in the quantity. As a rule, I recommend no more than 2 servings of fruit per beverage—and one serving equals ½ cup of raw fruit. Fruits with edible skins, like berries, apples, peaches and pears tend to be higher in fiber and are therefore slower to spike your blood sugar.

Wondering if you should choose fresh or frozen? Both options are solid, but research has shown that when just-picked fruit is flash-frozen, the process can actually preserve more nutrients than in its fresh counterparts (plus, you usually don’t have to add more ice—one fewer step!).

Recipe: Sweet + Simple Berry Smoothie

• 1 cup organic frozen mixed berries
• ½ can organic coconut cream
• 2 Tablespoons freshly ground organic flaxseed

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

2. Healthy Fat

If you’ve been making fat-free smoothies up until this point, you’re doing it wrong. Not to be rude, but the creaminess that stems from coconut milk or cashew yogurt or a handful of walnuts is what makes sipping a smoothie that much more enjoyable, not to mention healthful—your brain, skin and hormones all loooove fat. And those slow-burning fatty acids means that smoothie will stick with you all the way till lunch.

Nut or seed butters (I love almond butter or coconut butter in smoothies) or even half an avocado are all great ways to bulk up your blends—just add a little extra water if things get too thick.

Recipe: Almond Strawberry Smoothie

• 1 tablespoon raw almond butter
• 3 raw walnuts
• 1 cup filtered water
• 1/2 cup fresh or frozen strawberries
• 1/4 avocado
• 1/2 teaspoon fresh ginger root, peeled
• 1/2 teaspoon cinnamon
• 1 tablespoon flaxseeds (see note below)
• 2 to 3 ice cubes, depending on how cold you like your drinks

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

3. Plant-Based Protein

There’s a reason for the zillion protein powders flooding the market these days: they’re a quick and easy way to boost your energy, build muscle and turn a snack smoothie into a meal. Choose a plant-based protein that uses pea, hemp, or pumpkin seeds as the main ingredients, as brown rice and soy formulas have been found to harbor heavy metals (eek).

Powders are a cinch, but you can also pour in your own concoction of nutrient-dense seeds if you’re looking for a whole-food option. Try 2 tablespoons of chia seeds (4 grams of protein) or hemp hearts (8 grams of protein) or mix them together.

Recipe: Chocolate Avocado Smoothie

• 1/2 avocado
• 1 c zucchini
• 1-2 T organic pumpkin seeds
• 1-2 organic pitted dates
• 1 c organic coconut milk
• 1 T organic cacao powder
• 1-3 T organic 100% pea or hemp protein powder
• 1 T organic cacao nibs
• 1/2 tsp Himalayan pink sea salt
• 1/2 tsp organic vanilla extract

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

4. Filling Fiber

Along with fat and protein, fiber is the third element of a filling smoothie. Essential for long-burning fuel, fiber not only supports good digestion but also boosts metabolism. If you’re sipping your smoothie in place of breakfast or lunch, fiber is key for making it a healthful meal replacement.

Pack in the leafy greens (try baby spinach, baby kale) or seeds (hemp, chia, sesame, or flax), but don’t forget about less commonly used veg, too, like zucchini or summer squash, cooked sweet potato, frozen cauliflower and peas. These relatively neutral-tasting plants are fiber superstars that’ll transform your smoothie into a powerhouse without compromising on flavor.

Recipe: Green Goddess Breakfast Smoothie

• 1 cup unsweetened cashew milk
• ½ avocado
• 1 cup spinach/kale
• ½ cup blueberries
• ½ cup raspberries
• 2 tablespoons raw almond butter (organic if possible)
• 1 tablespoon ground flaxseeds
• 1 tablespoon unrefined coconut butter (or oil)
• ½ teaspoon cinnamon
• 4 ice cubes

Add all ingredients to a high-powered blender and blend until a smooth consistency is reached.

Jessica D’Argenio Waller, CNS, is a board-certified nutrition specialist and herbalist with an MS in Nutrition and Integrative Health from Maryland University of Integrative Health. She writes a weekly column about how to best transition and sustain and plant-based lifestyle. To submit a question for her to answer, please fill out this form. 

Your Guide to The Best Plant-Based Protein Powders: We Tasted 9 Bestsellers

1. Vega Protein & Greens

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega’s protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as “artificial” whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won’t break the bank at $1.20 a scoop.

2. TB12 Vanilla Plant-Based Protein

Tom Brady’s TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12’s pea protein-based powder is a great option. It’s hard to say no to this powder with 24 grams of protein. Don’t hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn’t available in stores or on Amazon. Less than $2 per serving!

3. PlantFusion Complete Protein

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion’s protein powder set this brand apart from the rest. Some testers found the flavor wasn’t overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren’t a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion’s powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

4.Vivo Perform

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

5. Elevate Plant-Based Performance Protein

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn’t mix well with water and becomes chalky. If you aren’t in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate’s Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

6. Momentous Absolute Zero

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

7. Garden of Life

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn’t love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn’t overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it’s only $1.20 per scoop!

8. Tone It Up Plant-Based Protein Vanilla

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don’t suggest adding this powder with just water but instead a smoothie with fruits and veggies.

9. Nuzest Clean Lean Protein

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn’t seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.

The post How to Build the Perfect Smoothie: A Nutritionist’s Guide appeared first on The Beet.

What is Fiber, Anyway?

First, a little background. Simply put, fiber is an indigestible carbohydrate that makes up the structure of plant foods. It provides the framework that allows plants to stand up straight. Where animals have a skeleton, plants have fiber. There are two types of fiber: soluble and insoluble.

Think of soluble fiber like a sponge: it soaks up water and leaves you with a feeling of fullness. It also absorbs excess cholesterol, hormones and toxins and helps move them out of the body. Soluble fiber is primarily found in foods like oats, apples, beans, lentils, and carrots.

Insoluble fiber, on the other hand, is more broom-like. It’s a hard-to-digest compound that humans technically aren’t able to break down and absorb, so this type of fiber actually passes through our digestive system relatively unchanged, sweeping other waste out with it. Think of insoluble fiber as the roughage from plants, like celery and broccoli stems, the skin of many fruits and vegetables, and the outer shell or kernel of whole grains and corn.

You definitely need both types in your diet but don’t worry about calculating gram goals for each. It’s the overall total fiber that you need to focus on—and eating a diet rich in plant foods should easily get you to your target—more on that below.

Fiber and Your Gut

Insoluble fiber is also known as fermentable fiber because as it passes through the colon unchanged, it serves as fermentable food for the trillions of bacteria living there.

Known as your gut microbiome, this symbiotic colony is responsible for numerous health processes in the body, including making certain nutrients and neurotransmitters, boosting immunity and even helping to balance blood sugar and modulate weight. Consuming high amounts of fermentable, insoluble fiber is crucial for the optimal functioning of your microbiome—and for your health in general.

How Much Fiber You Need

According to the Institute of Medicine (IOM), here are the following fiber recommendations.

•     Men 50 and younger: 38 grams of fiber per day

•     Women 50 and younger: 25 grams of fiber per day

•     Men over 50: 30 grams of fiber per day

•     Women over 50: 21 grams of fiber per day

The Institute of Medicine also specifies that fiber should come from whole food sources, not supplements.

In contrast, the American Heart Association (AHA) recommends that all adults get 25-30 grams of fiber daily. But we’re falling short: Current averages state that Americans’ daily fiber intake is only around 15 grams per day or about half the recommended amount. In fact, fiber is one of the most under-consumed nutrients in the Standard American Diet (SAD).

So how do you get the 30 grams that are recommended a day?

Turns out it’s not that hard. A bowl of steel-cut oatmeal (one cup) has 8 grams, a kale salad with broccoli and chickpeas has around 15 grams, while a cup of lentil soup has around 8 grams. See our chart below for the top 20 sources of fiber to add to your diet—all while eating delicious, plant-based foods.

If you like popcorn you can get four grams of fiber per serving (about 3½ cups) so go get yourself an air popper and enjoy air-popped popcorn without added oils, for a great source!

The Health Benefits of Fiber

It’s unlikely that you’ve ever heard of anyone attributing their health or weight loss success to fiber, but that’s why it’s truly an unsung hero. Fiber works in the background and is one of the primary reasons why a predominantly plant-based diet is considered so healthy.  Fiber does a host of good for your body, including:

1. Keeping your cholesterol in check: Soluble fiber has been shown to help keep low-density lipoproteins at reduced levels.
2. Removing excess hormones: Extra estrogen and cortisol get flushed out with a big dose of fiber, leading to a more balanced hormone environment.
3. Balancing blood sugar: Soluble fiber helps slow blood glucose absorption.
4. Assisting with weight loss and weight maintenance: Fiber helps keep you feeling fuller longer, which studies have shown leads to reduced overall calorie intake and helps maintain weight at healthy levels.
5. Supporting your gut microbiome: Fermentable fiber feeds good gut bacteria so they can create short-chain fatty acids and other nutrients for the body to utilize.
6. Eliminating toxins: Fiber binds harmful toxins and helps them leave the body daily.
7. Reducing your risk of cancer, heart disease, and diabetes: Studies have shown that a diet rich in fiber can reduce your risk of colorectal cancer and metabolic syndrome (a cluster of chronic conditions including heart disease and diabetes).
8. Fiber can assist with your gut health and IBS: Whether you have constipation or diarrhea, fiber increases the weight and volume of your stool, making it easier to pass.

The Top 20 Fiber-Rich Foods to Add to Your Plate

Here are the 20 most fiber-rich foods—note that they’re ones you’re probably already eating on a plant-based diet (go ahead, high-five yourself!).

1.     Lentils = 1 cup has 16 grams of fiber

2.     Black beans = 1 cup has 15 grams of fiber

3.     Pistachios = 1 cup has 13 grams of fiber

4.     Prunes = 1 cup has 12 grams of fiber

5.     Corn = 1 cup has 12 grams of fiber

6.     Chickpeas = 1 cup has 10.6 grams of fiber

7.     Artichokes = 1 artichoke has 10 grams of fiber

8.     Peas = 1 cup has 9 grams of fiber

9.     Oatmeal = 1 cup has 8 grams of fiber

10.    Raspberries = 1 cup has 8 grams of fiber

11.    Avocado = ½ avocado has 7 grams of fiber

12.    Pears = 1 medium unpeeled pear has 6 grams of fiber

13.    Chia seeds = 1 tablespoon has 5 grams of fiber

14.    Brown rice = 1 cup has 4 grams of fiber

15.    Apples = 1 small, unpeeled apple has 4 grams of fiber

16.    Broccoli = 1 cup has 2.4 grams of fiber

17.    Kale = 1 cup has 2.6 grams of fiber

18.    Spinach = 1 cup has 4.3 grams of fiber

19.    Celery = 1 cup has 1.6 grams of fiber

20.    Dark chocolate = 1 ounce has 3.1 grams of fiber

Check out a few of our favorite fiber-rich lentil recipes and get your daily dose.

Bottom Line: If you can get 30 grams of fiber a day, you’ll feel great, be healthier in the long-term and help your body maintain your weight.

Here’s a small caveat: You don’t need much more than the recommended 30 grams/day: In fact, excess fiber can block the absorption of some minerals such as calcium, iron and zinc by binding them in the gut, which is why if you take a vitamin or mineral supplement, you shouldn’t take it at the same time as any meal containing fiber. Fiber excess can sometimes result from taking too much of a fiber supplement. You’re unlikely to overeat whole-food-based fiber, however, since the fullness effects are usually self-regulating. So as always, eat your nutrients, fiber included!

The post The 20 Best Sources of Fiber, Your Diet’s Unsung Hero appeared first on The Beet.

But embarking on any new dietary adventure can be daunting—how do you swap out lifelong eating habits for new ones—and make sure they stick? The key to making and maintaining a meaningful diet switch is to not try to do it overnight. Small, smart steps are essential for sustainable success. Here’s your guide to going plant-based.

What is a vegan vs a plant-based diet:

First things first: Let’s define exactly what a plant-based diet looks like. While the term is often used interchangeably with “vegan,” the two aren’t identical.

A vegan diet:

A vegan diet is one devoid of animal products and byproducts, which may comprise not only all types of meat, poultry and fish, but also eggs and dairy, and even honey and gelatin. The main difference? A vegan diet can be plant-based, but a plant-based diet is not always vegan.

A plant-based diet:

A plant-based approach on the other hand, is one that focuses on foods that come from plants: Vegetables, fruit, tubers, whole grains, legumes, nuts and seeds. But the real beauty of a plant-based diet is that it’s flexible and you can choose to go fully plant-based, or lean into plants, or think of yourself as plant-forward, meaning as you get used to this way of eating, you may need to make allowances for your own pace and adoption of a whole new lifestyle.

What makes going plant-based healthy?

Just as with most diets, there’s a healthy way to go plant-based…and a not-so-healthy way. The former involves choosing whole foods that are close to their natural state (i.e. not processed or refined), which is actually pretty inexpensive—think dried chickpeas, brown rice and sweet potatoes. The not-so-healthy way? Well, plant-based ice cream is still ice cream, and yes, Twizzlers are technically vegan, but they’re both highly processed foods. And who needs that?

The ideal way to go plant-based is to stick to the basics: Eat mostly plants (fresh or frozen), shop the perimeter of the store, avoid packaged foods whenever possible, stock up on beans and whole grains, and seek out seasonal produce whenever you can (our favorite way? Sign up for a community-supported agriculture [CSA] program in your neighborhood! If there is none, hit the farm stands or the farmer’s market).

Benefits of choosing plant-based

The science doesn’t lie. There are numerous health benefits to pursuing a predominantly plant-based diet, including:

• Prevention or even reversal of chronic disease, thanks to lower blood pressure and cholesterol as a result of a higher nutrient-dense diet
• Boosted energy and better weight management, courtesy of increased fiber from vegetables and complex carbs, which help to speed up metabolism
• Improved immunity, thanks to all those phytochemicals (beneficial nutrients from plants) such as antioxidants from foods like berries and leafy greens
• Decreased inflammation, per reduced reliance on inflammatory foods such as dairy and a higher intake of antioxidants
• Reduced environmental footprint, as animal-origin foods are a top contributor to greenhouse gases

Here’s the how-to on going plant-based:

1. Begin with breakfast: Think about going plant-based as a lifestyle change, not just a diet. Starting with small, incremental changes is the best recipe for your success. You’ll create momentum by making one meatless meal each day (hint: breakfast is usually easiest). Try a spinach, banana and coconut cream smoothie, a warm bowl of oatmeal with hemp hearts and blueberries, or a dairy-free, egg-free morning glory muffin. As you get more comfortable, start to transform your lunch, too, and keep going until all your meals are plant-based. Making just one change that you can slowly build on means a sweeping shift is that much more manageable.

2. Plan out your proteins: It’s easy to simply skip the meat in your favorite meals to make them into meatless versions (think: veggie lasagna instead of beef), but that will only sustain you for so long. Opening up your plate to more plant-based proteins such as beans, lentils, tofu, tempeh, seitan, nuts and seeds will, in turn, help you see these foods as the main event. Try centering a meal around these plant provisions alongside a small serving of meat for the first few weeks, then start to reduce the portion of your meat until it’s almost just a garnish, then absent altogether. This will help your brain and body get used to not relying on meat as the main focus.

3. Reduce refined carbs: Part of sticking with a whole-food plant-based program is reducing your reliance on processed and packaged foods. Crackers, cereals, granola bars and yogurt can all masquerade as “health foods,” but they’re often filled with refined oils, flours and sugar that make them not much better than dessert. Consider these foods occasional treats, but the bulk of your carb intake should consist of whole grains and complex carbs, such as brown rice, quinoa, sweet potatoes, squash, oats, popcorn, plantains, etc.

4. Focus on fats: The secret to a truly satisfying meal? Fat. High-quality plant-based fats are great for heart health, skin and hormone support, plus they boost HDL cholesterol levels (considered “good” cholesterol). Cook with avocado oil and toss roasted veggies in olive oil, add fresh avocado to your sandwiches or whip up guacamole, try unsweetened dried coconut strips in your trail mix or add coconut milk to soups, snack on olives, and sprinkle your salads with chopped nuts and seeds.

5. Keep trying new things: Even if you’ve sampled vegan options such as tofu or tempeh before you went plant-based and didn’t love them, stay open to these types of foods as you add more plants to your diet. You’ll find that while eating an abundance of whole foods, your tastebuds may start to crave more natural treats and less of the processed, chemical tastes that you may have been accustomed to before. So while you might not have liked quinoa six months ago, you may find that after beginning a whole foods, plant-based diet, it’s exactly what hits the spot now.

6. Get some new go-to’s: Keep a roster of no-fail meals that you know you’ll love to make and eat over and over. Stay simple with bowl-based dishes like black beans and sweet potatoes with tahini dressing or warm grain salads with roasted veggies and fresh greens—these are endlessly adaptable and can usually be whipped up with whatever’s in the fridge. For more options, check out a new plant-centric cookbook from your local library and search the web for plant-based food blogs that offer simple recipes. No matter how you eat, the important thing is to identify and stock up on the ingredients for easy recipes you enjoy so that you always have healthy, satisfying options waiting for you in the fridge.

7. Stick with it: It might happen immediately, or it might take a little time, but you’ll soon start to notice how much better you feel after going more plant-based. We’re betting you’ll be benefitting from a faster metabolism and smoother digestion, plus more energy, clearer skin, and deeper sleep. Aim to stay on the plant-based path for 30 days to really see the biggest benefits: Three to four weeks seems to be the magic number for most people to start to notice the feel-good effects, as that’s about the average time it takes for dairy to be eliminated from the bloodstream. (As most people have a low-grade inflammatory response to most commercial dairy, the reduced inflammation starts to become more pronounced around this time—think less sinus congestion and reduced joint pain). Studies suggest that it takes 66 days to form a new habit—and one month in, you’re nearly halfway to your healthy new lifestyle.

Jessica D’Argenio Waller is a clinical nutritionist and health and wellness writer with a passion for plant-based eating and science-backed self-care. She’s always on the lookout for healthyish comfort-food recipes and new wellness trends to obsess over (earthing, anyone?). Find her most recent musings on nutrition and self-care at welltribe.co.

The post Here’s How to Go Vegan or Plant-Based, According to a Nutritionist appeared first on The Beet.

7 Easy Ways to Reset Your Diet Habits

1. Have a Mug of Lemon Water First Thing in the Morning

Proper hydration is a year-round requirement for a healthy body, but starting your day with warm lemon water in the morning can help rehydrate and energize you after a long night’s sleep. Even better, lemon water can kickstart sluggish digestion first thing in the morning — without the help of coffee.

Before you have your first cup of joe, fill a mug with 8-12 ounces of hot water (near-boiling but not quite) and squeeze in the juice from half a lemon. Sip slowly. Warm water stimulates the gut and intestines, and lemon juice increases your natural stomach acid production, which helps you absorb more vitamins and minerals from food.

2. Try Intuitive Eating, and Walk Away from the Co-Working Snacking on Chips

Intuitive eating is essentially all about tuning into your body’s needs. Practice mindfulness at every meal to learn to recognize the signs of hunger, fullness, and satiety. Setting aside proper time and space for your next meal without distraction (meaning no phones, computers, TV, or eating on the go) can help you take note of how you’re feeling in the moment. Think about the meal bite by bite, and savor the taste, texture, and increased feeling of fullness as you go.

Be sure to honor your hunger cues, and eat when you’re truly hungry, but also recognize when you’re eating simply because you’re bored, angry, stressed, or tired (we all do it!) or just because someone else opened a bag of chips (we are guilty of this too!). In those cases, remove yourself from the food source (either your kitchen, the work pantry, or your friend with the bag of chips) by taking a walk, whether it’s around the block or a real hike in nature, or spend a couple of minutes journaling or doing gentle yoga and breathing, which can heal you more than junk food when you don’t need it can do.

3. Incorporate Raw Foods, and Get Yourself a Spiralizer

In the warmer months, raw foods provide a cooling effect on the body, which is refreshing when the mercury rises, and they leave you feeling lighter and more energized. If you don’t have one already, pick up a spiralizer or buy pre-spiralized zucchini, carrots, and squash, try your hand at pressed salads, or simply add more raw fruits and veggies to your snack rotation.

4. Fall in Love with Steaming, and Lightly Steam Your Veggies

Don’t get us wrong: We love the intense flavor and sweetness brought about by roasting a tray of veggies in the oven. But the beauty of steaming is that the vegetable or legume retains most of its nutrient content and stays super hydrated, which means more benefits for your body. Break out that bamboo steamer basket or the under-appreciated stainless steel steamer basket and start steaming your broccoli before topping it off with a little furikake. You’ll never look back.

5. Try Beet Kvass, Yes, Just Like Your Grandmother Said It.

Kvass is like kombucha’s sassy older sister — a bit earthier and saltier, but still bubbly and bright. Beet kvass is a traditional Lacto-fermented beverage with major probiotic benefits, and you can make it right on your countertop. Beets are incredibly liver-supportive, and fermenting them provides the “good” form of probiotic bacteria that can help your gut be its healthiest, not only aiding digestion, but also overall heart health and mental health as well. Beet Kvass is a great springtime sip to mix with a little sparkling water whenever you need a pick-me-up, and thanks to its lack of sugar and caffeine, it is actually a bit higher on the health spectrum than most bottled kombuchas.

6. Get on the Smoothie Train, and add Greens, Seeds, And Every Type of Fruit

As the ultimate easy on-the-go breakfast, smoothies are packed full of fiber, healthy fats, antioxidants, and plant protein — if you make them properly. To use a smoothie as a meal replacement, make sure to check all the boxes: Aim for one to two ½ cup servings of fruit, toss in some seeds (hemp, chia, and flax are all packed with immunity-boosting compounds), pick a vegetable (mix it up: try frozen cauliflower or zucchini for adding thickness, or kale, spinach, swiss chard or other dark leafy greens for fiber and carotenoids), and choose an alternative plant-based milk (oat, almond, hemp).

Add a plant-based protein powder of your choosing, and drizzle in vanilla, maple, or agave if you want an extra jolt of sweetness. Find a formula you love, then make it for breakfast—it’ll hold you over till lunch, and prevent that 11 am snack craving or hunger pang that can send you to the snack cupboard.

7. Drink Dandelion Tea

We could wax on about the myriad benefits of drinking dandelion root tea, which includes everything from protecting your liver to balancing blood sugar by helping your body break down the fats that you eat. It’s easy to find, delicious to taste, and should go into rotation with your green tea, lemon water, and coffee or latte habit.

Best time to drink it: Try a cup of dandelion tea after dinner — or even in place of your morning beverage after you’ve had your breakfast. The digestive compounds in dandelion tea are beneficial after any meal. There are several great herbal coffee alternatives out there—we love Rasa, which combines dandelion with other herbs and spices for a warming and health-supporting morning drink without the jitters.

Remember this is a two-week reboot. Needless to say, you want to avoid added sugar and stay away from processed or packaged foods.  If you can’t grow it, skip it!

The post 7 Ways to Reboot Your Diet to Stay Healthy and Feel Better Right Now appeared first on The Beet.

And if you’re following a plant-based diet, there’s no hiding the fact that there are several major food groups (meat, poultry, eggs, fish, seafood, dairy) that you won’t be consuming on a regular basis, which means you’ll miss out on certain vitamins and minerals.

As a clinical nutritionist, I generally recommend that all my adult clients, no matter their dietary plan, age, or sex, take a regular multivitamin-mineral supplement. That’s primarily because today’s modern farming practices, which successfully provide food for millions around the globe, often resort to using harsh chemicals and overproduction techniques that deplete the topsoil — and leave our plant foods (both conventional and organic) not nearly as nutrient-dense as in the time of our great-grandparents.

Add to that the fact that researchers estimate 50 percent of the world’s population is deemed vitamin D insufficient, and that humans have less exposure to sunlight and dirt than in any prior century, and we’re coming up short.

A good quality supplement that is taken daily – or at least a few days per week – can help you bridge the gap to achieving your personal health and wellness goals, without a ton of effort.

Here are the seven primary nutrients to supplement on a plant-based diet: Read on for more about what to take depending on your life stage.

Note: As some supplements may interact with certain medications, check with your doctor first before starting any new supplement regimen.

1. Vitamin B12

Naturally found in animal products, including meat, fish, poultry, eggs, and milk, vitamin B12 is a water-soluble vitamin necessary for nervous system support and the creation of red blood cells. Even though it’s water-soluble, stores of the vitamin can circulate for years throughout the body, which means that deficiencies may take up to five years to develop.

The vitamin is produced by bacteria found in dirt — thus when animals consume grass or other plants, they’re consuming the B12 that then gets passed onto humans who eat animal products. It’s true that if you don’t wash and peel your root veggies, you might get a tiny bit of B12, but, thanks to sanitization standards and the topsoil nutrient depletion noted above, this isn’t really a stable or sustainable source of the vitamin.

Certain plants, such as some seaweed and mushrooms, may have a small amount of B12 but aren’t adequate or consistent enough for long-term sustenance. Strict vegans who don’t supplement will possibly consume enough B12 to prevent a true deficiency but definitely won’t get enough to benefit from the vitamin’s brain- and nerve-protective effects. Many vegan foods are now fortified with a highly absorbable, crystalline form of B12, but fortified foods would need to be consumed two to three times per day to reach the recommended amount—a supplement just makes things simpler.

The recommended dietary allowance (RDA) of vitamin B12 is:

• 2.4 mcg for males and females
• 2.4 mcg for teens
• 2.6 mcg for pregnancy
• 2.8 mcg for lactation

B12 deficiency could lead to lasting nervous system damage or anemia, and so generally speaking, those following a plant-based diet should take a supplemental form of B12 as part of a daily multivitamin or on its own. If taking as a singular supplement, look for the B12 form methylcobalamin in a sublingual spray, which doesn’t rely on stomach acid to metabolize the nutrient and results in better bioavailability (a.k.a. absorption in the body).

Where to Buy Online:
Amazon – Garden of Life B12 Vitamin – Raspberry, 2oz Liquid, $12

2. Vitamin D

Essential for bone health and immune function, vitamin D is a fat-soluble vitamin that acts as a hormone in the body, promoting calcium absorption, supporting optimal blood pressure levels, and healthy heart function.

Vitamin D is present in very few plant or animal foods, including a few fatty fish, eggs, and mushrooms, but the primary source is via direct sun absorption on large swaths of skin (think: thighs and belly) for 20 to 30 minutes per day. However, if you regularly wear sunscreen or live in a climate that doesn’t get great sun exposure year-round, you should supplement — whether you eat meat or not, as it’s difficult to meet the RDA from food alone.

The recommended dietary allowance (RDA) of vitamin D is:

• 600 IU for males and females
• 800 IU for adults over 70
• 600 IU for teens
• 600 IU for pregnancy/lactation

A deficiency in vitamin D could lead to brittle bones, depression, and an increased risk of cardiovascular disease. Many foods are now fortified with the vitamin in its D2 or D3 form, but for best results, seek out a supplement of vitamin D3. Standard versions typically originate from lanolin, a sheep byproduct, but vegan versions stemming from lichen are also available.

Where to Buy Online: Thrive Market Vitamin D3 Plant-Based 2000 IU, $15, thrivemarket.com

3. Iron

Prevalent in both plant and animal foods, iron is necessary for carrying oxygen in the blood and for forming new DNA. It’s also used in energy metabolism and is essential for growth.

There are two classifications of iron: heme (from animals) and non-heme (from plants). Heme iron is more bioavailable for humans, which is why experts recommend that strict vegans may require more iron (up to 1.8 times) if the main source of iron is from plants. Also, it’s now known that meat, poultry, and seafood consumption can increase non-heme iron absorption–so if you don’t consume those foods, you’re still at a disadvantage.

However, there are numerous plant sources of iron, including lentils, beans, peas, cruciferous veggies, nuts, seeds, and dried fruit. To help with the absorption of non-heme iron, combine iron-rich plant foods with a vitamin C source (strawberries, lemon, and kiwi are good options) to maximize bioavailability. Additionally, cooking in a cast-iron pan can add a small amount of iron content to food.

The recommended dietary allowance (RDA) of iron is:

• 8 mg for males
• 18 mg for females age 19-50
• 8 mg for post-menopausal people
• 11 mg for non-menstruating teens
• 18 mg for menstruating teens
• 27 mg for pregnancy
• 9 mg for lactation

Iron deficiency can lead to anemia and fatigue. Plant-based athletes, menstruating teens, and pregnant people should seek out supplements, as they’re the groups in need of extra iron. However, due to iron’s status as an oxidant (the opposite of an antioxidant), over-supplementation may be even more dangerous. Your personal supplementation needs are best determined with the help of a healthcare professional who can assess your hemoglobin and ferritin status via bloodwork.

Where to Buy Online: Mary Ruth’s Liquid Iron, $30.95

4. Iodine

A trace mineral, iodine is essential for optimal thyroid function and is a critical component of thyroid hormone, which is responsible for protein synthesis, myriad enzyme reactions, and for the nervous system and skeletal system development in babies.

Many people following a strict vegan diet are considered at high risk for iodine deficiency, as the predominant sources of iodine are fish, shellfish, and dairy products.

The primary plant source of iodine is seaweed, though the amounts vary greatly by type. Nori (the seaweed wrap most often used in sushi preparation) has the lowest iodine content (around 11 percent of the RDA), whereas kelp or kombu has the highest (around 2000 percent of the RDA). Some fruit and vegetables can be good sources of iodine, but the consistency varies, as it depends on the iodine content of the soil. However, iodized salt can also cover your daily needs at just half a teaspoon per day.

Iodine is especially critical for pregnant and breastfeeding mothers and can lead to birth defects if not sufficiently supplied. Iodine deficiency can also lead to hypothyroidism or goiter in adults and may have serious repercussions on metabolism and energy production.

The recommended dietary allowance (RDA) of iodine is:

• 150 mcg for males and females
• 150 mcg for teens
• 220 mcg for pregnancy
• 290 mcg for lactation

Look for dulse or kombu flakes to sprinkle on top of foods, or supplement with a multivitamin or prenatal vitamin with at least 150 mcg of iodine.

Where to Buy Online: SmartyPants Prenatal Complete Daily Gummy Vitamin, $14, amazon.com

5. Zinc

An essential mineral required for optimal immune function, hormone support, sense of smell and taste, and regular growth, zinc is used in more than 100 different enzyme reactions throughout the body. There is no internal storage site for zinc, however, so consistent daily intake of the mineral is key. There’s a high prevalence of zinc deficiency in the U.S., especially among vegans.

Zinc is primarily found in oysters, red meat, crab, and poultry, but is also found in pumpkin seeds, cashews, baked beans, chickpeas, and some fortified foods, such as breakfast cereals. As animal products enhance zinc absorption, the bioavailability of zinc in plant-based diets may be lower than in non-vegetarian/vegan diets.

Additionally, beans and legumes, a staple of plant-based diets, contain anti-nutrients called phytates that bind zinc and prevent absorption. As a result, strict vegans may need up to 1.5 times the RDA for zinc, according to some experts. One way to reduce the phytate content of beans and legumes is to soak and sprout them first before cooking or to cook them with a strip of kombu, which can help break down the phytates. Leavening also breaks down phytate: meaning that breads may be better sources of zinc than unleavened grain products such as crackers.

The recommended dietary allowance (RDA) of zinc is:

• 11 mg for adult and teen males
• 8 mg adult females
• 9 mg for teen females
• 11 mg for pregnancy
• 12 mg for lactation

Symptoms of zinc deficiency include depressed immune function, fatigue, delayed wound healing, and slower growth in infants and children. Supplementation with zinc picolinate is the ideal form, as it’s easier to metabolize than other forms. However, supplementation dosage should not exceed 30mg daily, and zinc status should be assessed via bloodwork after three months before continuing.

Where to Buy Online: Thorne Zinc Picolinate, $11, thorne.com

6. Omega-3 Fatty Acids

The human brain and eyes are made primarily of DHA—and so this nutrient is crucial for pregnant and nursing mothers. It’s also been found to be helpful in the prevention of breast cancer, depression, and ADHD.

Primary plant sources of omega-3s include flaxseed, chia seeds, and walnuts, however, these plant foods only contain the ALA form of omega-3, whereas fatty fish such as salmon, herring, sardines, and mackerel are excellent sources of EPA and DHA. As less than 15 percent of ALA is converted to EPA and then to DHA, a supplemental source is helpful for those who don’t eat seafood.

The recommended dietary allowance (RDA) of omega-3s is:

• 1.6 g for adult and teen males
• 1.1 g for adult and teen females
• 1.4 g for pregnancy
• 1.3 g for lactation

There are several vegan algae-based forms of omega-3 on the market today. Small studies show that the bioavailability of algal oil-derived EPA/DHA is equal to that of cooked salmon.

Where to Buy Online: Nordic Naturals Algae Omega 715 mg, $30, nordicnaturals.com

7. Calcium

There are plenty of plant foods rich in calcium, such as broccoli, kale, bok choy, and some grains, nuts, and seeds, but you’d have to eat cups upon cups every day to meet the RDA. For example, 1 cup of cooked kale has 94 mg of calcium, but the RDA for adults is a whopping 2500 mg. Dairy foods such as milk, yogurt, and cheese are the primary natural sources of calcium, which is why a plant-based diet often comes up short.

• 2500 mg for males and females
• 2000 mg for adults over 70
• 3000 mg for teens
• 2500 mg for pregnancy/lactation

Calcium is essential for bone formation, muscle function, nerve transmission, and blood pressure, so it’s super important to find a good source of calcium. It’s also worth noting that vitamin D is essential for calcium absorption, so these two nutrients go hand-in-hand and are ideally supplemented in tandem.

However, recent research has shown that a high intake of calcium supplements may increase the risk of kidney stones, cardiovascular disease, heart attack, or stroke, especially in women over 50, and so I generally don’t recommend calcium supplementation for most. However, vegans who consume less than 525 mg of calcium daily were found to be at higher risk for bone fractures. Your best bet is to eat a wide variety of calcium-rich plant foods and fortified foods such as calcium-fortified tofu and soy/nut milks — and to possibly include a small amount of dairy on occasion.

Sources: National Institutes of Health: Office of Dietary Supplements Health Professionals Fact Sheets for Iron, Calcium, Iodine, Zinc, Vitamin B12, Vitamin D, Omega-3 Fatty Acids.

The post 7 Supplements to Consider When Starting a Vegan Diet appeared first on The Beet.

Living Food

Taking a page from Mother Earth, the act of soaking and sprouting your food mimics the natural process of seed germination.

Plants can’t move, so they’ve learned to adapt. Grains, beans, and nuts are all forms of seeds—meant to pass through the body of humans and animals undigested so that they can be transported elsewhere to promote their own propagation. To ensure that they’ll sail through unharmed, seeds have built-in antinutrients that make them more difficult to digest. They also have natural enzyme inhibitors that stop germination so they’ll be preserved until the right time for sprouting—i.e. when the weather’s warm.

But here’s the kicker: these enzyme inhibitors can also block your own enzyme activity when you eat unsoaked or unsprouted beans and grains.

By soaking or sprouting, you’ll be reducing the enzyme inhibitors and antinutrients to naturally make the seed itself more digestible, and in turn, creating a living food that’s incredibly nutrient-rich.

Phytic Acid: Friend and Foe

The primary anti-nutrient present in all legumes, grains, nuts, and seeds is known as phytic acid. This compound has been shown to inhibit the absorption of iron, zinc, calcium, and certain B vitamins (key nutrients often found lacking in a predominantly plant-based diet).

But some actually consider this antinutrient a powerful antioxidant. We now know that phytic acid may be helpful in binding iron if it’s in excess (iron is an oxidant, after all—the opposite of an antioxidant), and chelating or binding other heavy metals such as lead and arsenic.

And here’s some more conflicting info: when phytic acid is broken down, it’s converted into inositols—special micronutrients that help regulate blood sugar and hormonal health by improving insulin sensitivity. Pretty powerful stuff.

The enzyme responsible for breaking down phytic acid, phytase, is one that humans don’t naturally possess. Instead, traditional cooking techniques have honed the process of soaking and sprouting beans and grains to increase phytase activity, as each of these foods contains both phytic acid and the enzyme phytase.

So should phytic acid be reduced through soaking and sprouting? The bottom line is that if grains and legumes make up a large part of your daily diet, it’s wise to use these methods to block the mineral-binding action of phytic acid so that you don’t end up with mineral deficiencies.

Benefits of Soaking and Sprouting

Scientists have found that sprouting and soaking beans grains can increase iron and zinc absorption, as well as vitamins A and C and B vitamins, while also boosting protein content, digestibility and reducing some common allergens (especially with wheat and grains). Most studies show that the act of sprouting or germination actually reduces more phytic acid than soaking—up to 40% reduction—but this does take slightly more effort.

Luckily, the process of soaking and sprouting is largely hands-off, and once it becomes habit, it’s easy to plan for and incorporate into your daily routine. It’s also both cheaper and better for the environment—buying dried grains and beans in bulk cuts down on the amount of cans and packaged pulses you may be purchasing.

A note on soaking and sprouting nuts: there’s very little research on the benefits of soaking and sprouting nuts, and one recent study found that soaked almonds had no improvement digestion or gastrointestinal tolerance.

How to Soak

Getting started with soaking grains and beans is simple: place your desired amount of dried grains/beans in a large mixing bowl, cover with hot water and let sit for eight to 48 hours. Most recipes suggest soaking overnight (about eight to 12 hours—seven hours minimum). You may also add an acid like lemon juice or apple cider vinegar to increase the release of phytase. Rinse grains/beans thoroughly before cooking. In fact, cooking time may also be decreased after soaking–another added benefit.

How to Sprout

To sprout grains and beans, fill a mason jar one-third full with your dried grains/beans, add filtered water to the top of the jar, and cover with a screen lid or cheesecloth. Soak overnight and pour off the excess water. Then rinse well, without removing the screen lid, invert the jar at an angle (so air can circulate) and let it drain. Rinse the seeds twice per day, letting drain in between. Sprouts will be ready in one to four days. Rinse again, shake out excess water, and cover with a solid lid and store in the fridge. Sprouts can be consumed raw, but be careful not to overdo it, as raw sprouts may contain irritating substances (the same ones that keep animals from eating the shoots). Your best bet? Lightly steaming or sauteeing sprouts or adding to soups and casseroles.

Soaking/Sprouting Chart

Sprouting Kits

Here are a couple of sprouting kits that’ll make your new sprouting hobby a little simpler.

1. Seed Sprouting Jar Kit, $46, amazon.com

2. Gardens Alive! Seed Sprouter, $12, gardensalive.com

How to Use Soaked and Sprouted Seeds

Sprouting and soaking a food doesn’t change its flavor—in fact, it enhances it.

Sprouted seeds such as mung bean and broccoli seeds can be added to sandwiches and salads thanks to their light, crunchy texture. Note that I don’t recommend consuming alfalfa seeds in large quantities—the amino acid canavanine found in alfalfa sprouts can be toxic!

Sprouted grains such as quinoa or buckwheat can be used in granola or cereals.

Soaked and sprouted lentils/beans can be cooked and added to soups, stews, dals, and other main dishes.

The post Do You Really Need to Soak Your Beans? A Nutritionist Answers Your Questions appeared first on The Beet.

And that’s exactly how you should be thinking of snacks: As an excuse to cram more
nutrients into your daily diet outside of your regular meals. Try adding in some seaweed
here (high in iodine and other minerals), some olives there (rich in monounsaturated
fatty acids), and some fiber-filled gummies (I swear they’re delicious) when you need a
sweet kick.

The other rule of thumb when it comes to making a healthy bite? Keep your macronutrients in mind. An ideal snack would be a mini version of a balanced meal, containing a good mix of protein, fat, and fiber to keep you feeling full and satiated—and not just hungry for more snacks. That may mean picking one packaged carb snack and combining it with a fruit (an orange or apple or a handful of berries) and fat (a few almonds, a spoonful of sunflower seed butter, or a little chia pudding). It can take some time—and a good bit of planning—to get accustomed to thinking about snacks this way, but the picks below are a great place to start. Bonus—they’re portable!

Here are the 10 plant-based snacks I’m loving right now.

1. Pan’s Original Mushroom Jerky, $9

The meatiness of shiitake mushrooms lends itself well to a jerky-type treat, and Pan’s
really hits the spot when you’re in need of a little umami in your life.
Nutrition notes: These are hard to beat: one serving provides 45% of your daily value
of vitamin D, and they also contain 6 grams of fiber (21% of your daily value), plus a
little calcium, iron, and potassium.

2. SeaSnax Lime, $9 for 12

I never considered myself a seaweed person before trying these dried seaweed crisps,
but Seasnax has transformed me. I now crave this strangely delicious, crunchy-salty-
citrusy snack. The lime powder changes everything.
Nutrition notes: Seaweed is chock full of trace minerals like iodine, zinc, copper, and
selenium.

3. Cocoyo Yogurt, (price may vary)

I’ve tried a lot of dairy-free yogurts, but I keep coming back to Cocoyo. The fluffy texture
and tangy taste make a great base for a handful of blueberries or a scoop of nutty
granola.
Nutrition notes: Made from the meat (not the milk!) of the coconut, this is a great
source of plant-based fat—and probiotics, of course.

4.  Just a Handful of Olives, $10 for four

I can’t tell you how many times finding one of these pocket-sized packs of pitted, salty manzanilla olives in my bag has saved me from near starvation. Each pouch packs exactly 10 olives, no more, no less. It’s a fatty snack that fuels you instantly.
Nutrition notes: There are 5 grams of total fat in these, with 3 grams of monounsaturated fat (the anti-inflammatory kind).

5. Treeline Cashew Nut Cheese, $9 in stores

Missing a cheese board? Treeline’s line-up of cashew cheeses mixed with herbs and spices are the answer. Slathered on toast or crackers, it makes for a super savory snack that feels like just the right amount of luxe.
Nutrition notes: Made with whole food ingredients, one ounce has 3 grams of protein,
7 grams of fat, and just 3 grams of carbs.

6. Smart Sweets, $20 for 6

These healthy twists on the candy of your youth are all fun without the guilt. Smart
Sweets are made with corn fiber and chicory root and honestly taste just as good as the
real thing. I’m partial to the peach rings.
Nutrition notes: One pouch has 86% (24 grams!) of your daily value of fiber. From
candy. Really.

7. Lesser Evil Paleo Puffs, $4

These grain-free cheeze puffs are made with cassava flour and coconut oil plus lots of
nutritional yeast for that savory, cheesy flavor. Full disclosure: they’re pretty addicting.

Nutrition notes: No “natural flavors” here: it’s all good stuff on this label, like organic
sweet potato powder, organic pink Himalayan crystal salt, and organic cassava and
coconut flours.

8. Kraut Krisps, Dill Pickle, $3

Hear me out: Dill pickle-flavored cabbage chips may not sound appetizing, but I assure
you, they’re mouth-puckeringly delicious. Especially served on the side of a veggie
powerhouse sandwich—they’re a level up from your standard tortilla chip.
Nutrition notes: Packed with sauerkraut, this is a fermented food that’s as good for you
as it is tasty.

9. TJ’s Chocolate Hummus, $2

We could likely write an entire article about all the vegan snacks at Trader Joe’s, but this
one tops the list. Their dairy-free chocolate hummus is just the kind of thing I’m always
looking for—healthy food with big (chocolatey) flavor.
Nutrition notes: One 2-tablespoon serving has 1.5 grams of fat and just 5 grams of
sugar, plus 2 grams of protein.

10. Brami Beans, $4

Never heard of lupini beans before? The Italian deli classic got a makeover, thanks to
Brami Beans. Now in flavors like sea salt and chili lime, you too can swoon over their briny, salty, satisfying taste. Nutrition notes: Lupini beans were beloved by Roman warriors for a reason: they’re chock-full of protein (7 grams) and slow-burning carbs (5 grams of fiber!).

On a snack kick? More options right this way.

The post Need a Snack? Try One of These 10 Vegan Snacks, Nutritionist Approved! appeared first on The Beet.

Once you’ve tried 21 days of eating a whole-food, predominantly vegan diet, you’re probably at an impasse as to what comes next. Do you keep going?. Revert to your old way of eating, or find something in between? And if you do want to eat some animal protein, will that reverse the health benefits of the changes your body has seen over the last three weeks? Or is there a way to be “mostly” plant-based and gain “most” of the healthy living advantages?

Hopefully, by day 21, you’re feeling energized, excited, and amazed at just how great you can feel eating only plant-based foods. Maybe you’re also feeling chuffed because you know you’ve just made an impact to counteract your carbon footprint over the past few weeks — since a vegan diet has the lowest carbon footprint--at 1.5 tons CO2e (Carbon Dioxide Equivalent) less than half that of meat-eaters’ footprint of 3.3  tonsCO2e annually.

The most important thing to keep in mind is that being “plant-based” follows a spectrum—how much or how little you do it is up to you and only you. In fact, studies show that you’ll still reap big benefits from even small changes. Just following a semi-vegetarian diet has been found to improve metabolic health markers, including weight, blood pressure, and reduce the risk of chronic diseases such as type 2 diabetes.

Maybe you’re proud of how much more you’ve been cooking at home rather than eating out—and your body (and budget) is grateful. Or that you’ve reduced your lifetime risk of heart disease, cancer and ALL forms of mortality. Whatever your reasons for going plant-based in the first place, remember them and recall them now. We’re here to show you that it’s not hard to continue this lifestyle—and it very much is a way of life—and we’ve got 10 helpful tips to continue your progress without overwhelming you.

1. Keep your favorite plant-based meals on repeat.

Did you love the sweet potato gnocchi? Found the creamy pasta and broccoli bake super easy and delicious? Bookmark those favorites, then make them again. Working in a few simple, tried-and-true recipes every week will take the guesswork out of that age-old question: What’s for dinner?

2. Write your personal plant-based manifesto.

Just as with any lifestyle change, it takes regular reminders to keep yourself on track. Make your mission front-and-center by writing out the top three (or more!) reasons why you’re pursuing a plant-based diet, then tape that list to your fridge. You’ll get a little memory-jog of why you’re making these habit shifts every time you look for something to eat.

3. Find your ideal ratio of plant-based foods

Even eating just one plant-based meal a day can have an impact on your health in terms of increased fiber and nutrient density from plant foods. Studies show that microbiome diversity increases by following a plant-based diet, thanks to higher fiber that leads to the production of short-chain fatty acids (SCFAs), which serve as fuel for the bacteria taking up residence in your colon.

But if you can’t go 100% plant-based, find the percentage that works for you. After all, you’ll still get some benefit from just one or two meals vegan meals per day. Find your ideal ratio of plant-based to animal-product foods but keep in mind that more plants equal better benefits. There are studies, quoted by T. Collin Campbell, that show a small amount of animal product will not tilt the microbiome back, so keep the animal products at a minimum, to see maximum health benefits. The goal is to keep your lifestyle manageable and sustainable for the long-term, so if that means still eating some cheese here or a burger there, then go for it—it’s not an all-or-nothing game.

4. Stick to plant-based snacks.

The realm of vegan snacks is growing exponentially every day, making it even easier for you to not fall into the trap of snack boredom (hummus and carrots…again?). Keep an eye out at your local health food store for the latest in fun snacks (think: coconut yogurt, lupini beans, vegan cheddar puffs) that’ll keep your interest piqued in following this lifestyle.

5. Plan to cook at least two to three times per week.

Another way to keep things manageable? Don’t cook every night. Double up on your favorite recipes, or stock up on a huge salad at the salad bar of your local natural foods store—getting an extra portion means you’ll have leftovers for lunch tomorrow. Or keep things even simpler with what we like to call “assembly meals” like avocado toast topped with tomatoes and balsamic, a can of lentil soup topped with sprouts and croutons, or other thrown-together meals that end up being super satisfying without requiring a ton of prep.

6. Use your oven to make healthy roast veggies to keep on hand. 

I make it a rule that whenever I pulling out one baking sheet, I pull out a second. If the oven’s on, why not use it! It doesn’t take much extra work to roast up a pan of chickpeas with garam masala spice, or broccoli with red chili flakes, or tofu doused in coconut aminos—all in addition to whatever else you were already baking.

7. Try a plant-based delivery meal service.

There are a ton of great vegan delivery options on the market right now—and heck, they’re convenient. Sign up for a trial run of Plantable, Purple Carrot, Green Chef, or the vegan options from Sun Basket. Sure, some can get a little pricey if you’re not careful, but the time you’ll save in prepping and cooking? Priceless.

8. Do just a little meal prep every Sunday. 

We’re not talking about setting aside four hours every Sunday to shop, chop and cook a week’s worth of meals. Instead, try to make one plant-based protein (like savory tempeh), one grain (such as brown rice or quinoa), and one sauce (try a kale pesto) that’ll get you through a few iterations of healthy plant-based weeknight dinners.

9. Make a fridge breakfast.

Overnight oats and chia pudding are the definition of plant-based fast food—and super healthy, to boot. Whip up a few jars of each the night before that you can tote to work on busy mornings or make up a big batch to portion out at home and then top with fresh berries, maple syrup, and other add-ons, depending on your morning mood.

10. Get your order down.

One of the toughest questions we get from newly-minted plant-eaters is what to do when dining out. Our best tip? Keep a running list of restaurants near you where you know you can get a great plant-based meal, then try to schedule that client dinner or family celebration at one of those establishments. But for those times when you don’t get to choose the location, it’s crucial that you get comfortable asking for substitutions or seeing if the chef can prepare a market vegetable plate, usually featuring a grain or starch, plus whatever veggies are on hand and some kind of sauce. Headed to the diner? Try to find one with a veggie burger, or just make do with a side salad and pasta with marinara.

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But no one’s forcing you to change your ways in one sweeping shift. If you’ve been basing your breakfast around bacon for years, it can seem daunting to miraculously switch overnight to overnight oats. Start small, as tiny steps (a few blueberries here, some almond butter there) can compound and add up to bigger and bigger changes. Here are 10 easy ways to ramp up your vegetable and fruit intake, and love every bite.

1. Fall in love with tofu

Ahem, we mean the crispy, super savory kind—crunchy exterior, pillowy interior. The key is to look for the extra-firm variety (organic, please—soybeans are one of the most pesticide-laden crops) and to press out as much water as possible before sautéing briefly in avocado oil and then baking in a very hot oven. If you’re short on time, buy a baked tofu, which simply needs to be heated it up a bit to enjoy rather than pressing, straining and cooking the raw variety. Top your perfectly crispy tofu with peanut sauce, coconut aminos, tamari or curry spices—it’s your call.

2. Prep two veggie sides at dinner

If you haven’t made friends with your roasting pan yet, now’s the time. Whenever you’re turning on the oven, be sure to toss in one small sheet pan of spiced chickpeas and a separate sheet pan of chopped vegetables (whatever’s languishing in your crisper drawer: think broccoli, cauliflower, dressed with olive oil and salt). Serving up two plant-based side options with your main course is an easy way to keep the focus of your meal on plants—and slowly start to inch meat off your plate.

3. Load up on lentils

These hearty, fiber-filled legumes take pride of place in pasta sauce and dinner salads where they add instant texture and richness. Try a lentil Bolognese over chickpea pasta (we heart Banza) or make this curried lentil salad to liven up a sad desk lunch.

4. Break out the sauce

That smoky-sweet BBQ flavor isn’t just for ribs and wings. Drizzle a bowlful of roasted veg (think: cauliflower, zucchini, red onion, asparagus) with tangy BBQ sauce and top with slices of creamy avocado—we’re betting you’ll barely miss the meat. If a kick of spice is more your thing, we love adding a chili garlic sauce for some fiery flavor.

5. Embrace breakfast salads

Little gem lettuce with roasted butternut squash and pomegranate seeds? Baby arugula with lemon and blueberries? There’s no good reason not to eat your greens for breakfast. Fill up on fiber-rich leafy greens for your first meal for a boost of energy and potent phytochemicals. Add some JUST Egg scramble on top for extra protein that’ll keep you powering through till lunch.

6. Learn the quickest way to whip up almond milk

Our secret technique couldn’t be swifter: Simply blend 3 tablespoons of almond butter (raw, if you can find it) with 1 ½ cups water for 30 seconds and watch your creamy concoction come to life—no soaking or straining required. If you’re feeling extra, add a pinch of salt, a dash of vanilla and a hint of maple syrup. Store in a mason jar in the fridge for 3 days.

7. Get into snack smoothies

Got a sweet craving? Two-ingredient frozen treats seriously hit the spot around 3pm. Blend 1 ½ cups frozen berries and ½ can of coconut cream. Serves two: Top each with a sprinkle of flaxseed or hemp hearts.

8. Try it on toast

Believe it or not, toast makes an excellent vegetable delivery system. Top a whole-grain or sourdough slice with butter or dairy-free cream cheese, then pile on the tomatoes, cucumbers, sauerkraut, roasted broccoli—or all of the above. Mandatory additions: Freshly ground pepper and flaky sea salt.

9. Do a dairy-free dessert

Your post-dinner dishes can get a plant-friendly makeover, too: Whip up some fresh cashew cream to garnish a bowl of berries, use up those brown bananas taking up space in your freezer for some nice-cream, or bake up a batch of dairy-free chocolate cupcakes, topped with coconut butter icing, of course.

10. Add an arugula salad to anything

The dark leafy green is bright, a little bitter and practically brimming with minerals and phytonutrients. Simply dressed with lemon, EVOO and salt, it sidles up nicely next to Just Eggs, soups, stews and grain dishes.

The post 10 Tips to Eat More Fruit and Vegetables, from a Nutritionist appeared first on The Beet.