Plant Based for the Holidays? Yes You Can!!!

Thank you to my dietetic intern Anastasia Palshina, my guest blogger, for incorporating more plant-based foods into the holiday menu.

 

Winter holidays are here. It means delicious food will be on the tables of many Americans. While the current pandemic may destroy traditional gathering plans, it will unlikely affect the contents of the American holiday table. During the holiday season, there tends to be a spike in overindulgence and poor diet patterns. According to the Cleveland Clinic, 40% more calories are eaten at a holiday buffet by the average person versus dining alone.^[1]Overconsumption affects people not only on Christmas or New Year’s Day but during the whole holiday season. Families experience a lot of stress during preparation, and some people experience loneliness^[2] as well which contributes to overeating. Loneliness is intensified for many during the COVID-19 pandemic. The minimal consequences of such behavior may be a weight gain due to extra calories being consumed; people also may experience tiredness, mood swings^[3], due to the type of unhealthy food they consume. Those who suffer from preexisting conditions such as cardiovascular diseases, type 2 diabetes, and metabolic syndrome can have more severe consequences.

         In holiday stories we often see how people enjoy goose or pork, candy canes, and gingerbread cookies with eggnog. Unfortunately, replicating these habits at home, people don’t think that goose or pork have high-fat content, specifically high in saturated fat. A traditional symbol of Christmas - the candy cane has 22 grams of added sugar and that is just for one candy. The list can go on and on. No wonder that for many people holidays is a true test of will power. Regardless of one's culture, the holiday table can vary significantly but they all have the same problem. The type of food chosen is extremely important during the holiday season. Many traditional dishes contain a lot of sodium, sugar, saturated fat and even trans-fat in numerous holidays bakery goods.^[4]Trans fat destroys cell membranes, that is why it was banned by law. In small amounts trans-fat will not harm you. A single cookie or slice of cake is allowable; however, a holiday syndrome of overeating can increase consumption of trans fat. The hidden danger of trans fat can be also due to overconsumption of cooking oil, red meat, dairy products, and butter, whereas trans-fat exists in amounts less than 0.5g per serving and is not labeled. Several servings of such products certainly have the ability to be on the holiday table.¹ Nothing but the combination of food high in sodium, saturated fat, and alcohol can spoil holiday days. The condition known as “holiday heart syndrome” sends many people to the hospital every year.²

             To avoid such an unpleasant surprise during the holidays, a plant-based approach can be used. Many studies showed improvement in glycemic control and lipid balance in people who followed a plant-based diet, especially with type 2 diabetes.^[5][6][7] Even simply replacing some saturated fat with walnuts that have essential fatty acid and a high concentration of omega -3 (3.4g per 3 oz.)^[8]may not only help with bad lipid management but also enhance mood and regulate inflammation.^[9] While completely switching to a vegetarian diet is a challenge for many people, the replacement of some food during holidays can bring much more joy than stress and prevent health conditions caused by traditional food consumption. Replace salty and fatty foods like pork or goose with plant-based protein such as beans, legumes, and tempeh. Replace sugary treats with more fruit-based reduced sugar desserts. Overconsumption will not be as detrimental if the holiday table is full of healthy plant-based food.

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^[1] "Holiday Heart Health Secrets: Here's how to navigate a tempting holiday buffet without overeating and compromising your health." Heart” Advisor, vol. 21, no. 12, Dec. 2018, p. 4+. Gale Academic OneFile, https://link.gale.com/apps/doc/A563571526/AONE?u=cuny_hunter&sid=AONE&xid=e9a1ff1b. Accessed 13 Nov. 2020.

^[2] "Avoid holiday heart and other seasonal threats to your health: alcohol use and overeating can lead to heart palpitations, but holiday heart isn't the only cardiovascular risk this time of year." Heart Advisor, vol. 17, no. 11, Nov. 2014, p. 4. Gale Academic OneFile, https://link.gale.com/apps/doc/A387829468/AONE?u=cuny_hunter&sid=AONE&xid=92c14164 . Accessed 13 Nov. 2020.

^[3] MD ES. Nutritional psychiatry: Your brain on food. Harvard Health Blog. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626. Published March 31, 2020. Accessed November 30, 2020.

^[4] Trans fat: Double trouble for your heart. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114. Published February 13, 2020. Accessed November 30, 2020.

^[5] Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. Am J Clin Nutr. 2009;89(5):1588S-1596S. doi:10.3945/ajcn.2009.26736H

^[6] Trepanowski JF, Varady KA. Veganism Is a Viable Alternative to Conventional Diet Therapy for Improving Blood Lipids and Glycemic Control. Crit Rev Food Sci Nutr. 2015;55(14):2004-2013. doi:10.1080/10408398.2012.736093

^[7] Turner-McGrievy G, Harris M. Key elements of plant-based diets associated with reduced risk of metabolic syndrome. Curr Diab Rep. 2014;14(9):524. doi: 10.1007/s11892-014-0524-y. PMID: 25084991.

^[8] Gropper, S., Smith J.L., Carr T.P. Advanced Nutrition and Human Metabolism. Seventh edition, Student edition. Boston, Massachusetts: Cengage Learning, 2018; 137.

^[9] Kiecolt-Glaser JK;Belury MA;Andridge R;Malarkey WB;Glaser R; Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, behavior, and immunity. https://pubmed.ncbi.nlm.nih.gov/21784145/. Accessed November 30, 2020. 

Toasty Roasty Kale

Healthy snacks are important to have and when they are easy to make it is even better.  Toasty Roasty Kale fits in perfectly.  The easy part comes later.  Let's talk about the healthy aspects of kale.  I know, I know.  You are thinking - "Isn't that what they put in salad bars to make them look pretty?"  And the answer is YES!!!

Kale contains substantial amounts of the Recommended Daily Allowance (RDA) of nutrition essentials.  In one cup alone you have:

• About 20% of fiber (diet and digestion)
• Over 1300% of vitamin K (anti-inflammatory)
• 10%of omega-3 fatty acids (anti-inflammatory)
• 192% vitamin A (antioxidant)
• 88% vitamin C (antioxidant, immunity)
• Plus so much more.  

Kale is consumed all over the world.  There are different varieties.  

• Curly leaved (Scots Kale)
• Plain leaved
• Rape Kale
• Leaf and spear (a cross between curly leaved and plain leaved Kale)
• Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur Kale)*

Now, that you know the benefits of kale.  What the heck do you do with it?  KALE CHIPS! Unfortunately, Many of the kale chips you will find in the stores are very high in fat.  They use a lot of oil in the baking and/or frying.  There is absolutely no need for the fat.  In our Toasty Roasty Kale, there are just trace amounts of fat from the spray.  It keeps it very healthy and lower in fat than the store made ones.

Toasty Roasty Kale  

1 bunch of Kale, washed, ribs cut out, and in 1" pieces

Juice of half a lemon

Olive Oil sprayer

Salt 

Pepper 

Seasonings of choice

Preheat oven to 350F.

Place the kale on a sheet pan.  Squeeze the juice of half a lemon, spray with olive oil, sprinkle with salt and pepper plus any other spices you may chose to use.  Toss right on the pan. Level out.  Put in oven for 8-10 minutes.  Check and cook to desired crispiness.  

Prep time: 5 minutes

Bake time: 10 minutes

Level of difficulty - easy

Toasty Roasty Kale Printable Recipe 

With the Toasty Roasty Kale you can add any variety of spices to it ~ salt, pepper, paprika, garlic powder or salt, onion powder or salt, chili powder, cayenne, whatever floats your boat.  Remember, part of the fun of cooking is experimenting!!  And you can start enjoying them from start to finish in about 15 minutes. 

Watch the video, print the recipe, prepare any one of the dishes and you'll find yourself saying "That's Vegetarian?!"

http://www.healthdiaries.com/eatthis/9-health-benefits-of-kale.html
*http://en.wikipedia.org/wiki/Kale
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

Veggie Egg Bake - A Holiday Solution

It's holiday time when the house is filled with loved ones whom you want to keep happy and fed.  We don't like grouchies at the holidays, or any time for that matter.   

• The Veggie Egg Bake is super satisfying.  
• You can make it as easy or difficult as you like by what you choose to put in it.  
• Use leftover vegetables or saute up some fresh ones.   
• It's lower in fat and cholesterol by using all egg whites, tremendously satiating and bulky with the vegetables (since we do eat by volume most of the time), and leaving out the crust that you would find in a quiche.    
• Not to mention this is a great dish for leftovers.  They can help themselves whenever they are hungry.

Visit That's Vegetarian's website, blog , and YouTube channel for more information, videos, and recipes!!  You'll find yourself saying "That's Vegetarian?!"   

HAPPY HOLIDAYS!!!!!!

Veggie Egg Bake aka Crustless Quiche

 

1 c Onion, diced

2 cloves garlic, chopped

5 Mushrooms, sliced

10 Olives, chopped

1/2 Green peppers, diced

1/2 Red pepper, diced

2-3 stalks Broccoli, diced

10 Baby carrots, sliced

10 grape or cherry tomatoes sliced

Handful of spinach, chopped

Olive Oil

Parmesan cheese (opt)

16 oz carton Egg whites

1/4 t Celery salt

1/4 t Garlic powder

1/4 t Pepper

1/4 t Ground sage

1 t Tarragon

1/2 t Turmeric

1/4 t Paprika

3 T Fat free milk

5 Basil leaves, fresh chopped

2 oz Shredded cheese (opt)

1 Tomatoes, sliced

Preheat oven to 400F.  Spray the bottom of a pie dish with olive oil.  Sprinkle with Parmesan cheese.  Toss to coat.

Sautee vegetables to get any extra liquid out, otherwise the egg bake can be a little runny.  Start with onions, and then garlic then the harder veggies ending with the spinach. Place sautéed vegetables in bottom of pan.  Put shredded cheese and fresh basil on top.

Add spices and milk to egg whites and shake to mix.  Pour over veggies and cheese. Place the slice tomatoes to make a pretty design.

Bake at 400F for 10 minutes then lower temp to 350F and bake for an additional 25 minutes. 

Printable Veggie Egg Bake Recipe

Cheese Stuffed Fakin' Wrapped Dates

First and foremost, thank you for your support.  It's time to be thankful and show our appreciation.  What better way than to one, say it, and two, make some yummy food.  Here is a creative appetizer for the holiday season. I had this at a restaurant, came home and figured out how to make my version of Fakin' Wrapped Cheese Stuffed Dates. It was a simple appetizer to create an ohhhhh sooooo tasty!!!!!!!!!!!!

The easy part is which fakin’ to use. Morningstar Breakfast Strips are my favorite meat substitute. I do try to limit the amount of processed food but I just can’t forgo this one. The strips do contain dairy byproducts and most “veggie” cheeses also contain dairy byproducts. That makes it difficult to make this a vegan dish. You can check out other “fakin’” products but can’t say I like the way they taste.

Then it gets increasingly challenging. Which cheese? I did a taste test with sharp and medium cheddar, Brie, Gorgonzola, pepper jack, and Parmesan. The sharper the better for my taste, but use whichever you prefer. (See note above about “veggie” cheeses.)

Lastly, the dates. An old Arabic legend tells of the Date palm's creation: "After God had finished molding Man from Earth; He took the remaining material and shaped it into a date palm which he placed in the Garden of Paradise". * Dates are full of vitamins and minerals including manganese, potassium and copper. They are a heart healthy food. It is the only naturally dried fruit. There are hundreds if not thousands of types of dates. The most common are Medjool, deglet noor, and honey dates. I have had them all, ahem those three, and they are yummy!!!

Putting all of these ingredients together creates a savory, sweet, salty, creamy, smokey taste of heaven. Visit That's Vegetarian's website, blog , and YouTube channel for more information, videos, and recipes!!  You'll find yourself saying "That's Vegetarian?!"  

Fakin’ Wrapped Cheese Stuffed Dates

10 Dates

10 Strips of Morningstar Breakfast Strips (aka Fakin’)

A few ounces of Cheese of choice (I prefer Gorgonzola or Parmesan)

Preheat oven to 350F.  Cut dates in half lengthwise.  Remove pit if there is one. Stuff with sliver of cheese.  Wrap with 1/2 Morningstar Breakfast Strip.  Stick with toothpick to keep strips in place.  Place on parchment paper or silicon-coated pan. Bake at 350 for 15 minutes.  Enjoy hot or room temperature.

Prep time: 15 min 
Cook time:  15 min
Serves 5, 2 each
Difficulty level: Easy
(5pp)
Fakin' Wrapped Cheese Stuffed Dates Printable Recipe