2 easy, affordable, plant-centered dinners – . Health Blog

Plant-based diets have taken root in American culture in recent years, largely thanks to growing knowledge of the health benefits of these eating habits. But contrary to what some people think, vegetable does not necessarily mean that you have to do without all animal products. Rather, you may eat meat or dairy products less often or in smaller portions. To replace those lost calories, you should eat more beans and legumes, vegetables, whole grains, and fruits. These mostly low-fat, nutrient-dense foods have been linked to improvements in many health problems, including high blood pressure, diabetes, and heart disease.

Better for your budget and the planet

Eating a plant-based diet can also help reduce your food budget. And there is another reason to feel good about this eating behavior: It helps to keep our planet healthy. A diet low in animal foods requires a fraction of the resources such as water, energy and land to be cultivated and produces fewer greenhouse gases. Additionally, by consuming unprocessed or minimally processed foods, you avoid the extra energy and packaging that goes into making processed foods.

"Eating a plant-based diet can be an important way to reduce your carbon footprint," says Teresa Fung, associate professor at . T.H. Chan School of Public Health. Research suggests that diets high in red meat account for five times the emissions of plant-based diets.

How Much Plant-Based Food Should You Go For If You Want A Truly Sustainable Diet? In early 2019, the EAT Lancet Commission on Nutrition, Planets and Health – a multidisciplinary group of 37 leading scientists from 16 countries – outlined the type of diet needed to feed a world population of 10 billion people healthy by 2050 sustainable way. His report urged people to double the amount of fruits, vegetables and nuts they eat and reduce their consumption of red meat and added sugar by at least 50%. The recommendations differ significantly from what most Americans eat – they only allow a single 3.5-ounce serving of red meat per week. The commission included a graph of their "Planetary Health Plate", which shows how much of a person's total diet should come from plant sources.

Simple skillet frittata

This recipe goes very well with frozen vegetables. Two to three people can be served here for dinner. If possible, add a side salad.

• 1/2
  small onion, chopped
• 1
  Cup
  red and green peppers, thinly sliced ​​or chopped
• 4th
  cups
  Spinach and / or other leafy greens, shredded or chopped (1 cup if using frozen)
• 1
  tablespoon
  Extra virgin olive oil or rapeseed oil
• 1/4
  TL
  Garlic powder
• 1/4
  TL
  black pepper
• 1/2
  TL
  dried oregano and / or basil (or 2 tablespoons of chopped fresh herbs)
• 4th
  Eggs

1. Use a medium pan over medium heat and heat the oil until it is shiny.

2. Add the onion and stir until just tender

4. Stir until the onions and peppers are very soft and just brown.

5. Add the spinach / vegetables to the pan and stir until wilted and hot.

6. In a bowl, crack the eggs and beat them with a fork until they are evenly yellow and a little frothy.

7. Pour the eggs over all the vegetables, turn the heat on low, and cover the pan.

8. Shake the pan a few times as it cooks, which will spread the eggs more evenly and prevent them from sticking.

9. Check the frittata after three to four minutes.

10. When the eggs look done, use a spatula to loosen them to make sure they don't run. If so, cook covered for 30 seconds to a minute longer.

11. Using a spatula, carefully slide the frittata onto a large plate and serve. We cut it open like a pizza.

Make your own soft tacos

This recipe will serve six people, if some of those people are young children. For hungry teenagers and adults, expect it to feed three or four.

• 1
  15-ounce can of unsalted black beans
• 1
  can corn niblets, unsalted
• 2
  Avocados
• 1
  red peppers, thinly sliced
• 1
  Tablespoons of lemon juice
• 1
  Cup of salsa (fresh or in glasses)
• 1
  Cup of grated cheddar or Monterey Jack cheese
• 1/2
  Cup of Greek yogurt
• 1/2
  Cup of pepitas (pumpkin seeds), unsalted (optional)
• 1/2
  Cup of green olives (optional)
• 8-12
  Corn tortillas (made without lard)

1. Dice the avocados and mix carefully with the lemon juice.

2. Heat the beans in the microwave or on the stove. stir.

3. Heat the tortillas (you can wrap them in a clean towel and zap them up in the microwave for 30 seconds).

4. Put all of the ingredients on the counter (or table) and let everyone create their own healthy tacos.