Celebrating Earth Day with a Plant-Based Mindset
From providing us with oxygen to breathe, water to drink and delicious plants for us to eat—it goes without saying that our planet has done some pretty cool things for us! So, this month let’s celebrate this place we call home, learn about ways to help preserve it, and take action by reducing our meat consumption.
Why plant-based?
Food production is responsible for nearly 30% of all greenhouse gas emissions, with animal products accounting for more than half of these emissions! Meat production requires far more of our planet’s natural resources such as water and agricultural land. So even a slight shift towards plant-based eating can go a long way towards protecting the health of our planet by reducing the impacts of climate change. Not to mention that vegan, vegetarian and other plant-based diets are excellent for reducing heart disease, diabetes, and other chronic diseases. So not only are we protecting the health of our planet, we’re also protecting our own health!
How to Get Started...
There are a few things to consider before embarking on your plant-based journey. Take a moment to consider how much time and effort you are willing to invest. There’s no denying that starting a new diet may take up more of your time and effort so, our advice? Start simple. While some people like to dive in headfirst and go 100% vegan, we know that a sudden dietary change isn’t for everyone nor is it the only way to achieve overall health. As mentioned above, even a slight shift towards plant-based eating can go a long way. Whether you start by adding a few more greens here and there or cut down your meat consumption once a week – that is up to you. Meatless Mondays can be a fun way to try out more plant-based recipes with your family every week. You might even find that ditching meat at mealtime will encourage you to eat a wider variety of healthy foods you wouldn’t have chosen otherwise. Whatever you decide, we encourage you to go with the option that makes most sense to you and that you can sustain happily.
Plant-Based Protein Sources...
Whenever you cut out an entire food group, there’s always a risk of nutritional deficiency. In this case: – protein, iron and vitamin B12. So, it’s always a great idea to consult with your doctor before taking on a new diet! Planning is also key to ensure that you have lots of nutrient-dense foods on hand to avoid those health risks. Luckily, we’ve got you covered with some of our favourite plant-based sources of protein that you can start incorporating into your diet instead of meat.
Here are a few to help you get started:
Tofu
Nuts & seeds (peanuts, almonds, cashews, walnuts, chia seeds, etc.)
Beans & legumes (black beans, pinto beans, chickpeas, lentils, edamame, kidney beans etc.)
Pea Protein
Nutritional Yeast
Sprouted Grains (Quinoa, amaranth, Eziekiel bread)
Soy Milk & Other Fortified Plant Milks (Almond milk)
Now for the fun part...incorporating those plant-based proteins into some delicious new recipes!
Plant-Based Recipes to Try:
10. Tabbouleh Bowl
18. Easy Peasy Wraps
Remember, when making any changes to your diet we always encourage you to consult with your primary care provider and/or registered dietitian to ensure that you are meeting all your nutritional needs!
Hungry for more? Be sure to check out our Flexitarian Digital Recipe Guide for delicious 100% vegan meal ideas! Besides being great for the planet, these recipes are dietitian-approved and each meal is perfectly balanced to guarantee you’re getting enough protein and the nutrients your body needs!
Written by Gabi Abreu, Epicure Product Education Specialist (BSc Nutrition & Dietetics)