Is a diet with minimally processed foods and more of plant-based ingredients the key to a healthier and longer life?
A plant-based eating pattern focuses on consuming unrefined, minimally processed whole foods in their original and unadulterated form. Staples include legumes, tubers, vegetables, fruits, seeds, nuts and whole grains. These are loaded with phytochemicals, antioxidants, vitamins and minerals and can supply the body with all the nutrients for healthy functioning.
WHY A PLANT-BASED DIET MAY BE GOOD FOR YOU
Plant-based diets offer plenty of benefits for the body. One of its significant advantages is weight management. As foods included on this diet are loaded with fibre and contain lots of water, they can promote a feeling of fullness and lessen food cravings.
In addition, plant-based foods are packed with vitamins, minerals, healthy fats and phytochemicals which can promote healthy skin with more radiance. Plant-based foods have other skin benefits as they are loaded with antioxidants, including vitamin C. A few sources of this essential vitamin are apricot and papaya, two fruits that assist in repairing and stimulating collagen production to reduce wrinkles and fine lines.
A plant-based diet also improves blood glucose levels especially among pre-diabetics and diabetics. It can also lessen one’s risk of diabetesrelated complications. It aids in digestion because it is full of fibre and can prevent constipation. Whole foods can also promote regular bowel movement and lower blood pressure.
5 PLANT-BASED RECIPES YOU SHOULD TRY
If you’re interested in trying a plant-based diet, check out the following simple and easy recipes that are so yummy, even your kids will love them!
EASY PEANUT NOODLES
Beginner or not in the kitchen, you cannot go wrong with this super easy peanut noodles recipe that’s both nutrient-dense and delicious! Your tummy will love it. It’s a satisfying recipe that is made tastier with a touch of peanuts that infuse the dish with fibre and protein. If you love pasta, you should definitely try this recipe. Don’t forget to load it up with your favourite vegetables!
FRENCH BREAD PIZZAS
This time around, you don’t have to order your favourite pizza treat, as you can now create a French bread pizza, as tasty as the store bought ones, right within the comfort of your own home. You can get as creative with ingredients as you want. After all, this recipe is versatile enough to accommodate whatever your heart desires. Just keep things green and choose natural plant-based ingredients.
VEGAN TUNA MELT
Use chickpea tuna to create yummy-licious sandwiches, have on crackers or with toast. It can be a great topping for your salads or in a delicious melt. Your choices are endless!
AVOCADO PESTO PASTA
You will love this pesto pasta made healthier with versatile, creamy and nutritious avocados. Add in some fresh basil and other herbs of your liking if you want to.
Also called butter fruit or alligator pear, avocados are one of the most nutritious foods on the planet. It is packed with monounsaturated fat and has almost 20 vitamins and minerals. By adding it to your diet, you can get vitamins C, E, K and B6 along with potassium, magnesium, pantothenic acid, niacin and riboflavin. And that’s not all! Avocados can also supply your body with omega-3 fatty acids, beta-carotene and lutein. This fruit is also loaded with beneficial fat, which can aid in weight loss, because it can keep you satiated and full for a longer time. The fat in avocados can slow down carbohydrate breakdown, maintaining a stable blood sugar level. Eating avocados can enhance fat-soluble vitamin and mineral absorption, support skin health and boost the immune system.
VEGAN MASHED POTATOES
Reinvent your favourite comfort food! Take it to the next level and add it to your plant-based diet. These mashed potatoes are simple and easy to make. It can be eaten as a side dish, a snack or whichever way you want. You can also be creative with what ingredients to add to it.
Are potatoes healthy? Yes, potatoes are naturally cholesterol and fat-free. What’s even better – it’s low in sodium. You will also love to give them as a treat to your kids as potatoes are rich in vitamin C - a boost for improving immunity. And if consumed with skin, you can get potassium too. Being low in sodium and a good source of potassium, potatoes may help reduce risk of stroke and high blood pressure.