Thursday, June 27, 2019

Healthy and Environmentally Sound Plant-Based Recipes

by Andrea Conway

Consuming whole, plant-based foods is not only healthier for our bodies, but is also safer for the environment. Below are some delicious yet simple plant-based recipes for a spring luncheon, brunch or any occasion.

Based on reader response to the following salad recipe, we decided to publish it again.

G-G-B-O-M-B-S Salad
No measurements are necessary for this salad. Below are the ingredients commonly used, but any variant of each ingredient will work to craft a delicious and nutritious salad. Any green, grain, bean or seed that one might have on hand in one’s own kitchen will work—creativity is encouraged.

Greens – Washed, chopped and massaged* curly kale and/or chopped baby spinach
Grains – Quinoa
Beans – Garbanzo beans
Onions – Red onions
Mushrooms – Sliced white button mushrooms
Berries – Blueberries in dressing or can be put whole into a salad
Seeds/Nuts – Add a few pumpkin seeds, sunflower seeds or walnuts

*Massaging is to gently rub kale or spinach leaves for about 2 minutes, resulting in the leaves becoming softer and easier to digest.

Put desired ingredients into a bowl and toss.

Blueberry Vinaigrette (makes 1 qt, or 2 servings)

½ cup frozen blueberries
1/3 cup balsamic vinegar or vinegar of choice
¼ cup Dijon mustard
2 Tbsp maple syrup
1 Tbsp flax meal (to thicken)

Put all ingredients into a blender or food processor and pulse until smooth.

Chocolate Protein Muffins

1 Tbsp flax meal mixed with 2 Tbsp water
1 cup whole-wheat flour
¾ cup nondairy milk (such as soy or almond)
¾ cup applesauce
¾ cup coconut sugar
¼ cup unsweetened cocoa
¼ cup peanut butter powder
¼ cup maca powder
1 tsp baking powder
½ tsp baking soda
¼ tsp salt
¼ cup nondairy chocolate chips
¼ cup peanut butter

Preheat oven to 375 degrees. Grease a 12-count muffin tin. Combine flax meal with water and allow to stand for 5 minutes. Once congealed, add to mixing bowl with all other ingredients except for peanut butter. Mix until well combined. Pour batter evenly into greased muffin tin. Top each muffin with 1 tsp peanut butter. Bake for 20 minutes. Allow muffins to cool in pan.

Andrea Conway and her husband, Jimmy Conway, M.D., present seminars year round to educate the public about how plant-based diets can positively impact heart and joint/tendon health.