Rachel

Plant-Based Diets and Sustainable Eating

The scientific evidence supporting the link between environmental sustainability and plant-based eating is overwhelming. The Eat Lancet Commission Report confirmed that one of the biggest things we can do for the environment (and our health) is to cut back on animal foods. The report states ‘Food is the single strongest lever to optimize human health and environmental sustainability on Earth.’ (1)

There are a number of factors that make plant-based eating the right choice for our health and the health of the environment. By understanding how our food choices play a role in transforming the planet’s ecosystem and how this has a direct effect on our health will help us make the sustainable changes needed to ensure the well-being of current and future generations….

Simple Chickpea Flour Flatbread – 3 Ingredients

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Chickpea flour flatbread changed my world. How could something so easy be so delicious? It helps elevate a simple curry into something special and is a great replacement for store-bought wheat-based bread. The best part – it is only 3 ingredients! I’ve included some top tips for variations and my favourite meals to pair it with.

If you haven’t gotten your hands on some chickpea flour, also known as besan, now is the time. My favourite way to use it is to make flatbreads – I find the slightly nutty and bean-y flavour lends itself nicely to savoury dishes. It is packed full of protein and fibre, making it a great lower carb alternative to rice or traditional wheat-based flatbreads.
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Cold Beet Salad with Goat Cheese and Green Beans

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A simple cold beet salad to welcome in the warmer months. I love the simplicity of this dish – only 5 ingredients and lightly seasoned with quality olive oil and salt and pepper. Serve this dish alongside any BBQ, or have it on its own for a light and nutritious lunch.

This dish was introduced to me by one of my good friends Sage. She made it over a summer weekend when we rented a house on the beach for a beautiful fun and friend-filled weekend in Tofino. The dish allows for the ingredients to speak for themselves. I love steaming my vegetables for maximum nutrient availability, but the beets and green beans can also be boiled for ease. Seasoned lightly with some fresh lemon, olive oil and salt this is a delicious cold beet salad is a must for any recipe repertoire.
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Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts

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This fun twist on the classic chia seed pudding uses traditionally Canadian ingredients. Wild rice is packed full of fibre, vitamins and minerals and add’s the perfect amount of low glycemic index carbohydrate to this otherwise no-carb meal. Topped with some antioxidant-rich berries and hazelnuts, this breakfast celebrates some of our beautiful country’s native foods.

The original recipe for this was done in April of 2014 and was originally meant to inspire traditionally Indigenous foods found across what is now called Canada. Now, 6 years later, I wanted to share and reupdate the recipe. Many people don’t know that along with wild rice and berries, maple syrup and hazelnuts were eaten by Indigenous populations across Canada prior to European contact. While chia seeds are Indigenous to another continent, they do well to bind all these Canadian Indigenous ingredients together. The food that comes from this land is both nutritious and sustainable. I’ve written more about what we can learn here – What Western Medicine Can Learn About Traditional Indigenous Healing.

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Baked Asparagus Pearled Barley Risotto with Lemon and Hazelnuts

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This simple baked asparagus pearled barley risotto helps save on time in the kitchen, and the resulting risotto is higher in fibre, more filling and more nutritious than the classic risotto. Using seasonal asparagus is a great way to celebrate this high prebiotic vegetable. One serving of this dish provides 15 grams of fibre – more than half of our daily requirement!

Learning different ways to make familiar things can help keep our brains sharp. NPR posted an article titled “Learning A New Skill Works Best To Keep Your Brain Sharp.” While the rest of us are busy buying into expensive supplements and “superfoods” to increase brain power, these seniors took up new skills to prevent dementia and the results of the study were impressive – significant memory gains after 3 months! This asparagus pearled barley risotto is a new way to prepare a traditional favourite – and turns out it is higher in fibre and easier to make!

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Roasted Rhubarb Apple Crisp – 6 Ingredients [Vegan, Gluten-Free]

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This roasted rhubarb apple crisp recipe is so simple – with only 6 ingredients and minimal prep time, it is the perfect springtime dish. The crisp topping is based on oats, and is free of refined flour and refined sugar, making it a healthy high-fibre dessert.

Why roast the rhubarb you may ask? Simply to save on dishes and prep time. A conventional rhubarb crisp will require that the rhubarb and apple be cooked on the stovetop to break down prior to putting in the oven with the oatmeal topping. By baking the rhubarb and apple first you cut back not only on dishes but also time spent in the kitchen. This is one of my favourite crisp toppings – I’ve finally mastered the flour-free crisp and I am so excited for you to try it!
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Almond & Tempeh Vegan Meatballs Recipe [GF]

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This almond and tempeh vegan meatballs recipe is a quick and delicious way to add some variety to dinner. Following a plant-based diet doesn’t mean that you can’t enjoy some of your favourite dishes. I love serving these tempeh meatballs with a pasta bolognese sauce, or on their own on a light salad. A simple and delicious fuss-free recipe, and it’s vegan and gluten-free!

Tempeh is a must in any plant-based foodies repertoire. Tempeh originated in Indonesia, and Indonesians enjoy it fried and spicy and often will add it to dishes such as Gado Gado (see my simplified recipe for Simple Peanut Sauce Indonesian Style), or enjoyed fried in a spicy sambal and served with rice. It is as versatile as tofu, but many prefer the firmer texture of tempeh over its soybean cousin. Here is my play on tempeh, and a good one to get you started on your tempeh journey – Easy Almond Tempeh Vegan Meatballs.
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Tahini Coconut No-Bake Energy Balls |GF

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The combination of tahini and honey is one of my all-time favourites. Add a little toasted coconut into the mix and you have yourself a gourmet treat! I love making a big batch of these no-bake energy balls, to have on hand for when I need a healthy snack. They taste great frozen as well!

With so many energy ball recipes available on the internet, what makes these Tahini Coconut No-Bake Energy Balls different? Tahini is made from roasted sesame seeds, and that’s exactly what it tastes like – some would describe the flavour as nutty or earthy. When tahini is married with honey, it offers an amazing combination – and this healthy snack is so delicious could be mistaken for a dessert. This no-bake energy ball recipe is comparable to my 100 Calorie Peanut Butter Energy Balls which are one of the most popular recipes on my blog….

What Is Flexitarian? The Environmental Sustainability of Eating Meat

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What is a flexitarian diet? What do flexitarians eat? Are there sustainable meat options? All questions that I have been asking myself as I sort through my version of ethical eating. Read on for my view on flexitarian eating, and I have included some of my top flexitarian recipes.

Girl in stripped shirt sprinkling cheese on cast iron shakshouka

Finishing touches on Shakshouka, baked eggs in spices with tomato base topped with cheese.

The new Canadian Food Guide is out and with the removal of the Dairy Food Group, and the focus on Plant-Based Proteins over meat, it has sparked a lot of healthy conversation. The benefits of a plant-based diet for general health and environmental sustainability have been discussed in previous posts, and if you have landed on my blog you are likely interested in eating for a healthy planet (see my post Health and Environmental Benefits of a Plant-Based Diet). For many people, eating meat can be part of a healthy sustainable diet. For those who wish to consume meat sustainably and consciously, and follow more of a ‘Flexitarian” approach, here are some tips on how to make the right choice for environmental sustainability, and your health.
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Raw Chocolate Date Bars | Vegan GF

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I am all about the minimal ingredient recipes. I love that these raw chocolate date bars can be made with as little as 4 ingredients, and they are naturally refined-sugar free, gluten-free and vegan. A simple healthy dessert recipe that can be made in batches, and frozen for later – when you need that sweet treat.

The best thing about making raw desserts is that they are naturally free of refined flour and refined sugar. Most of the time they are sweetened with dates, which are not only a great natural sweetener, they are also packed full of fibre and potassium. Here is my recipe for a Raw Chocolate Date Bars which rivals my other favourite raw chocolate date bar recipe, this favourite Raw Chocolate Brownie with Caramel Icing.
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Pantry Essentials For Meal Planning on a Plant-Based Diet

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Now more than ever we need to think about how we are stocking our pantries. We want to have a good balance between things that are going to nourish our bodies, food items that are practical and can create a quick healthy meal, and some items to help us curb our cravings for sugar and sweets for those long days at home. Here are some of my top pantry essentials for meal planning on a plant-based diet.

Ingredients for French lentil stew: ginger, garlic, onion, coriander, cayenne, carrots, couscous, lentils and parsley

I have been thinking a lot about how I have been stocking my pantry lately, and how by limiting my trips to the grocery store this is changing how I have been eating. Meals are still nutritious and delicious, but they do take a little more creativity and no longer am I following recipes from my favourite online bloggers. I wanted to put together some tips on how to stock your pantry with pantry essentials, and some of my strategies on how to create simple and healthy meals out of what you have on hand.

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Zinc Rich Foods For Vegetarians

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Zinc is becoming increasingly known for its role in immunity, and zinc deficiencies have been linked to an impaired immune response. Some of the best sources of zinc are not suitable for a vegetarian or vegan diet, so I have compiled a list of some of the best zinc rich foods for vegetarians and vegans!

Ingredients for seedy peanut butter oatmeal cookies in white bowls

Ingredients for Seedy Peanut Butter Oatmeal Cookies: Peanut butter, honey, sunflower seeds, pepitas (pumpkin seeds), sesame seeds and rolled oats

Zinc is a mineral that we need in small amounts every day for optimal health. It has a role in normal growth and development and helps to keep our immune system strong. Now more than ever people are looking towards zinc and wanting to ensure they are getting enough of this important mineral. While most people can get enough by eating a varied diet, there are certain foods that are particularly good sources of zinc, and certain factors that can impact the availability of this nutrient….

Rachel

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