Happy Healthy Gut (24 page)

A giant variety of whole grains is essential; every grain that you purchase for your family should be whole. The nutritional difference between white bread and whole wheat bread is immense. For example, one slice of white bread has zero grams of protein, and zero grams of fiber. One piece of whole wheat bread has, on average, two grams of protein, and two grams of fiber. Better yet, one slice of spouted grain bread has up to ten grams of protein, and seven grams of fiber. Grains to become familiar with are brown rice, kamut, spelt, barley, oats, millet, buckwheat, and quinoa.

Beans are so incredibly important to a plant-based diet. These tiny powerhouses are absolutely teeming with protein, fiber, and other fantastic nutrients. My personal favorites are chickpeas, red kidney beans, lentils, and black beans. Although I do often use canned beans for a quick fix (no added salt, and sold in packaging containing no BPA), I also store dried lentils, kidney, and navy beans in my freezer. Dehydrated beans are super cheap, too. They fill you up, and lend great energy. There are tons of great dishes that center around the bountiful bean. Chili, black bean and corn quesadillas, and chickpea curries are always favorites at my house. Also, bean burritos, bean-filled pitas, and beans atop a salad are weekly ways that beans make it into my tummy. Soon, they will make their way into yours.

Sprouts. Yep—we are going there again. I know that most sprouts originate from a vegetable or bean, both of which I have already
rallied for, but once these foods sprout, they become different. Because the seed or bean has been “sprouted,” it contains active digestive enzymes that your body both needs and loves. Sprouts are so good for you, whether they are purchased pre-packaged, or you grow your own.

Tofu, seitan, and tempeh are excellent sources of a complete protein, because they are all soy products. They are also very versatile, but I urge you to experiment with different types and textures until you find a product that you love. Make sure you buy organic, because these foods are made from soy, and the majority of soy grown in the United States and Canada is genetically modified. Keep in mind that these foods are also processed, so maybe try and limit these products to a couple of times a week, max. The unrefined version of soy is the beans in their original pod. Called edamame (you might already be familiar with this, as many vegetarian-friendly restaurants offer this dish as an appetizer), they are delicious when steamed and sprinkled with sea salt.

Plant butters, such as peanut butter, almond butter (my fave), and cashew butter are key pantry staples. Tahini is good too. It’s a sesame seed paste, and is also a great spread or base for a dip. (You can find these items in the health food aisle at your grocery store.) Each type has variances in their benefits, but all are fantastic plant-protein options for the meatless eater. Obviously, nuts themselves are also important to have on hand. Raw almonds are the best in terms of energy lent to the consumer with the least amount of fat content. Nuts are naturally chalk-full of good fat, protein, and essential fatty acids. They pack a large punch for their small size. Again, just be aware of the pesticide issue, and buy organic. Peanuts in particular are known to contain high quantities of toxins due to chemical sprays, so make sure you buy organic peanut butter, too. Store your raw nuts in the freezer to prolong freshness.

Seeds are so, so underrated. They are excellent snacks, and are full of great nutrients. Sunflower, pumpkin, flax and sesame seeds
are definitely the most popular. You can eat them by themselves, or sprinkle them in baking, or on your salads or oatmeal. You can mix them in cereal, or even make your own trail mixes. Because many schools and workplaces are now “nut-free zones,” a small container of seeds is a great replacement for the sadly banned, recently forbidden nut. I throw ground flax seed in everything. (Flaxseeds need to be ground to unleash their awesome nutrient-rich potential! We don’t digest the seed easily if it’s in its whole form.) Stir it in applesauce, blend it in smoothies, throw ¼ cup in spaghetti sauce, sprinkle it in baking. Flax, although relatively high in calories because it’s a fantastic source of good fat, is also very high in both protein and fiber. It’s too nutritionally important to not have on your refrigerator’s shelf. Plus, you can sneak it into anything your kids (or partners) eat!

Frozen fruit is awesome to have on hand, because it makes smoothie creations easy and exciting. It’s also a great way to use fruit that is too ripe to eat fresh. Freeze your softening strawberries, your bruised blueberries, and your brown bananas. Frozen fruit is also easy to blend and make your own homemade popsicles. Blend with coconut milk or water, organic soy yogurt, filtered water, or 100% juice (the only kind you should stock), and easy smoothies (and popsicles) can be made quickly and deliciously.

Cultured or fermented vegetables are virtually overlooked in our area of the world. Include them in your diet a couple of times a week in order to reap the enormous amount of benefits they offer. You can make them yourself, which is best, or you can purchase organic sauerkraut. Add them to sandwiches, veggie burgers, and salads. They are extremely high in digestive enzymes.

Sea vegetables such as kelp, dulse, arame and wakame, are excellent sources of iron, Vitamin C, iron, and digestive enzymes. I personally enjoy nori, which comes in a dried sheet, to help make things like wraps and vegetable rolls. These sheets are easy to prepare and store for a long time in your pantry. You can get them all at the health food store. Hint: please get them wet! You need to rehydrate the seaweed before you roll with it. Sounds silly to have to explain, but the first time I tried it, I totally dry-rolled and it was gross! Plus, I did it in front somebody who was fixing something in my kitchen for me. He thought I was super weird, I’m sure . . .

Meat alternatives are another fun food to have around in the first leg of your plant-based journey. Just be aware that they are highly processed, so they don’t carry as much love as good ole’ veggies and beans. Vegan ground round is an excellent alternative to ground beef, so you can use this for pasta, tacos, cabbage rolls,
etc.
Veggie hotdogs and burgers are also available, but I totally challenge you to make your own veggie burger patties out of mushrooms, nuts, beans, and other veggies. There are tons of great recipes out there. Speaking of convenience foods, I also personally love frozen, veggie pizzas. You can get them gluten-free and/or soy-free, even. Check these items out in the refrigerated sections of your local grocery store’s health food aisle. Again, think of these foods as bridge foods. Start with these, and slowly wean yourself off by making your own food masterpieces. Processed food is simply not as good (in terms of taste and health) as homemade fare.

Tons and tons of easy-to-grab snacks are also great to have on hand. Consider organic, whole grain tortilla chips and salsa, plain
popcorn, veggies and hummus, 100% fruit juice popsicles, soy yogurt cups, Clif Bars (high in protein; about twelve grams per bar; Chocolate Mint is my fave), Leslie Stow’s Raincoast Crisps, fruit, apple slices and almond butter, edamame with sea salt, garlic-stuffed olives, homemade kale chips,
etc.
For the sweet tooth, my favorite guilty pleasure is organic, dark chocolate almonds or hard peppermint.

Natural sweeteners. Let’s be honest: sometimes you need the sweet stuff. When you do, you don’t want to bust yourself throwing back a tablespoon of refined sugar. (I’ve actually seen someone do that!) Better choices for toppings or baking are agave syrup, brown rice syrup, or stevia. These three sweeteners, as you have already seen, score lower on the glycemic index than their more refined friends, and therefore are a smoother ride than what other sweeteners can offer you. You want to avoid the spike and crash that inevitably accompanies refined sweeteners.

Condiments are absolutely essential to include in your dietary staples. If you are going to try new foods, they need to be accompanied by new flavors, sauces, and dips. Some of my favorites are Tamari (organic, gluten-free, super-tasty soya sauce), miso paste, miso bouillon cubes, wasabi, tahini dipping sauce, and curry paste. You will often find that these items are required in recipes that you will see in vegan and vegetarian recipe books. Another great new product to try is Daiya, a dairy, casein, lactose, gluten, and soy-free substitute for cheese. It makes it much easier to make such dishes as vegan lasagne. You can find all of these products in the health food aisle of your local grocery store. Embrace the new! Out with the yuck!

Supplements. Specifically, probiotics and vitamin B12, which are both highly beneficial to someone eating a plant-based diet. Probiotics are fabulous, because they provide friendly bacteria for your intestines, which help to keep the bad bacteria in check. Vitamin B12 has already been discussed a couple of times, so by now, it should be a no-brainer. If you feel that you may not be getting
enough vitamins and minerals through your plant-based diet (maybe you’re a picky eater?), then a good quality multivitamin should also help, in theory. That being said, if you are eating a varied plant-based diet, rich in raw veggies and whole grains, you probably won’t need one. Again, always remember that a whole food is always better than the sum of its parts.

So, in conclusion of this section, here is your shopping list: fresh, organic, raw produce, whole grains, beans, tofu and tempeh (if you feel brave), organic nuts and nut butters, seeds, organic frozen fruit, healthy fats and cold-pressed oils, sea vegetables, picked vegetables, organic hemp, rice, almond, or soy milk, anything that looks interesting in the refrigerated section, low-fat, nutritionally high snacks, new cooking condiments, and the supplements that were just mentioned. Most of these items can be purchased from your local grocery store, but if your grocer doesn’t stock them, they are sure to be found at your local health-food store. Keep these items on hand always. Yummy, quick, interesting food equals better success when you are modifying your diet.

Breakfast Ideas

• Fresh, organic juices (make your own)
  
• Good quality, whole-grain cereals with unsweetened, organic rice/hemp/soy/almond/coconut milk
  
• Homemade oatmeal topped with raisons, raw pumpkin seeds, and raw sunflower seeds
  
• Quinoa cooked with unsweetened almond milk instead of water, and banana slices
  
• Fresh, organic fruit, organic soy yogurt, and raw walnuts
  
• Smoothie with frozen fruit, avocado, flax oil, water (Add some organic soy yogurt if you want)
  
• Homemade
  muesli made with dry oats, coconut, thinly sliced organic apples, and almond milk
  
• Sprouted grain toast with almond or peanut butter (Silverhills Sprouted Bakery makes great sprouted bread)
  

Lunch/Dinner Ideas

• Black bean taco made on an organic corn tortilla, with homemade salsa, homemade coleslaw, lime, and cilantro
  
• Black bean quesadilla made with organic, soft corn tortillas, homemade salsa, cilantro, and lime
  
• Salad with seeds, nuts, avocados, chickpeas and/or roasted beets
  
• Lettuce wraps with portabella mushrooms, carrots, pea shoots, etc
  
• Portabella mushroom fajitas with organic, whole grain wraps, lettuce, homemade salsa, etc
  
• Homemade soups with veggie broth, beans, and veggies
  
• Homemade soup with pureed squash, etc
  
• Vegetarian sandwich made with sprouted grain bread, veggies, avocado, and hummus
  
• Amy’s Organic Lentil Soup—you can buy this soup in bulk at Costco
  
• Vegetarian chili
  
• Vegetarian stew
  
• Open-faced veggie burgers (nut and bean mix) with pickled peppers, lettuce, and tomato on portabella mushroom “bun”
  
• Salad or vegetable rolls with wasabi
  
• Make your own pizza using whole wheat wraps or pita bread and soy cheese
  
• Whole wheat spaghetti with ground round and veggie tomato sauce
  
• Whole wheat pita stuffed with brown rice, beans, sprouts, cucumber, tomato, and tzaziki
  

Snack Ideas

• Sprouted grain bread with hummus and sprouts
  
• Raw nuts and seeds
  
• Kale chips
  
• Raw, organic veggies and dip
  
• Organic fruit and organic soy yogurt
  
• Clif Bars (some are totally vegan)
  
• Organic apple slices with almond, cashew or peanut butter
  
• Organic brown rice cake with tahini (sesame seed paste), drizzled with agave syrup
  
• Rice Works snacking chips
  
• Vegan seven-layer dip and good-quality tortilla chips (refried beans, guacamole, salsa, soy cheese, black olives, red and green peppers)
  
• Green olives stuffed with garlic
  

Sweet Cravings

• Dark, organic chocolate
  
• Dried fruit or fruit leathers (try making your own!)
  
• Organic soy or coconut ice cream
  
• Organic baked apples or pears, stuffed with cinnamon, oats, and a little agave syrup
  
• Organic apples, halved and stuffed with peanut butter and oats
  
• Chai tea sweetened with agave syrup or brown rice syrup
  
• 6 oz. glass of organic red wine (only if you know you don’t have a sensitivity towards it).
  

Now that you have a good grasp of what kinds of foods you should be eating to soothe that exhausted, over-indulged, cranky tummy of
yours, you certainly don’t want to break your new routine by eating food that is not specially prepared by you. Here are some tips: