We already know that avoiding saturated fats is very important to maintain a healthy heart. Sneaky saturated fats can come in many forms and are hidden in surprising food products. While we focus on incorporating essential, healthy fats into our diet it is important to remember that even healthy fats should be eaten in moderation!
- Oils (avocado, coconut, olive oil)
- Whole eggs (or egg yolk)
Many people like nuts because of the crunchy texture they bring to meals and snacks. Try one of these substitutes:
- Roasted chickpeas or soybeans
- Diced carrots, celery or jicama
- Water chestnuts
Tips + Tricks to use less oil
- Saute veggies using a small amount of water or broth, adding 1 – 2 tbsp at a time.
- Bake or roast veggies using parchment paper or a silpat (silicone) baking mat.
- Steam veggies using a steamer basket. Serve when tender and sprinkle with sea salt, pepper and your favorite herbs.
- Salad dressings, sauces and sides can be made with pureed veggies or beans and a little apple cider vinegar, lemon juice or fruit juice. Be creative with your own spice blends to add different flavors!
If plant based cooking is new to you it may be intimidating. With meal prepping and the fun learning of new habits in the kitchen you will find yourself creating fast and delicious plant based meals with ease in no time.
- Try batch cooking: prepare extra servings of staples such as beans, rice and grains, veggie sticks, hummus, and even soups and veggie burgers. This saves time and ensures you always have healthy food options on hand.
- Use a slow cooker or pressure cooker for one-pot meals and low-maintenance cooking. A pressure cooker can dramatically decrease the cooking time of beans and grains!
Also, keep fresh flat leaf parsley on hand – add a small amount to smoothies and salads, or garnish your lunch and dinner entrees. Parsley is a nutritional powerhouse and also a natural flavor enhancer!
Sample Menu for Earth Heart
Breakfast: Buckwheat Porridge
Snack: Chickpea Snack Mix
Lunch: Mediterranean Lentil Salad
Dinner: Baby bok choy and tofu stir fry