Four Ways to Lead a More Plant-Based Lifestyle
At Ki’s Kitchen, we cook solely plant-based meals that are packed with flavour, protein, and nutrients. This diet serves our clientele well in that the food we prepare is based on anti-inflammatory principles and supports people dealing with compromised immune systems.
However, we understand that this lifestyle isn’t for everyone.
Many of our clients do consume some animal products and we are ok with that. What we do find, though, is that more and more of the people we meet are looking to increase the amount of plant-based foods that they consume.
These are some of our favourite ways to ensure your body is getting a wide variety of flavourful, filling, and nutritious plant-based foods.
#1 – Everyone’s Favourite – Pasta
Have you ever met a person who doesn’t love pasta? They may exist, but they’re sure not common! Pasta is comfort food at its best. We always want to try to get the biggest nutrient bang for our buck, so try using some pasta alternatives now and then –
There are lots of options available now that are nutrient dense –
- a) Try noodles made from lentils, beans, or even kelp. They are packed with protein so will fill you up and help your metabolism.
b) Make your noodles from spiralized veggies – zucchini, carrots, beets, and sweet potatoes work well.
c) Add some diced veggies to your favourite marinara sauce – garlic, eggplant, mushrooms, peppers, zucchini, or even cauliflower.
BONUS TIP: If your kids protest to chunks of veggies in their sauce, simply use an immersion blender right before serving – they will never know they’re in there.
Love a creamy sauce, but not all the calories that come with it? Make your alfredo sauce using riced cauliflower, and/or pureed white beans with some sugar free oat or coconut milk. You will end up with a smooth, creamy sauce with increased nutrition. If you joined our signature group – Feed Your Joy! you would have received our plate licking recipe.
#2 – Increase the ratio make veggies 3/4 of your plate
A family I have worked with said that one of their favourite meals to cook is a stir fry. However, in their endeavour to eat MORE vegetables, they reduced the quantity of meat protein in the dish (and also the quantity of rice they served it with) and significantly increased the amount of veggies.
BONUS TIP: Use a homemade veggie stock for added flavour.
Some of our favourite veggies to include in a stir fry are:
1) sweet peppers
2) snap peas, snow peas, or Chinese long beans
3) mushrooms
4) broccoli
5) Chinese greens like Bok Choy or Chinese broccoli
6) cauliflower
7) cabbage
And, don’t forget the fresh garlic and ginger! They both add loads of flavour and are so good for you.
#3 – When in doubt, just add dip!
Most people (including kids) love to dip! When the dip you use is plant based and healthy, it is a win-win for everyone involved.
Try incorporating any of these fast and fresh dips into your repertoire:
- Pesto – made with fresh basil, spinach (adds iron), sunflower seeds, extra virgin olive oil, and nutritional yeast for a completely plant-based version.
- Hummus – a protein packed dip or spread made with chickpeas, tahini (rich in calcium), fresh lemon juice, extra virgin olive oil, and garlic
- Roasted red pepper dip – fresh garlic will add flavour and antioxidants, and some chopped parsley will add extra vitamin C
#4 – Sauce it up!
As we mentioned in the section on pasta above, when veggies are hidden in sauces, soups, or stews, even the pickiest of eaters will not complain. This is where an immersion blender can become your best friend.
Here are some of our tips for adding plant-based ingredients to your favourite dishes:
Beans! Because of their creamy texture when blended, beans are a great way to add plant-based protein to soups, sauces, and stews.
Try adding white or pinto beans to a butternut squash soup. Top with sautéed kale and a sprinkle of chopped almonds.
Cauliflower! This vegetable is seriously the best thing ever! Its mild flavour and versatility mean that it can be used as a substitute for so many things – mashed potatoes, rice, even pizza crust!
Here at Ki’s Kitchen, we make a delicious Shepherd’s Pie (completely plant-based) with kidney beans and veggies as the filling, and cauliflower mash as the topping.
Tomatoes – Tomatoes are an amazing way to both disguise other veggies in your food, and, aid in the absorption of key nutrients like iron.
A plant-based chili, for example, made with kidney beans, mushrooms, eggplant, peppers, and tinned San Marzano tomatoes, is a perfect example of how ingredients work together to nourish your body.
And, we could go on…our love of plant-based meals and ingredients, does not end here.
If you’re starting to become veggie curious or need to eat a more plant-based diet for health reasons, please reach out to us. We’d love to help.
Thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it!
Please feel free to share this post with anyone who might benefit, and comments are always welcome!
I look forward to connecting with you next time!
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From our kitchen to yours,
Love + Joy
Kiran