Plant Positive

CNN recently reported on health problems experienced by folks who eat more animal based foods than plant based. (http://www.annals.org/content/153/5/289.abstract) Protein when eaten in animal food and fats are associated with higher mortality rates, more heart disease deaths as well as more cancer deaths. BUT low carbohydrate, high protein plant based diets were associated with lower mortality rates. How does that translate into food?

Plant based foods that have a lot of protein are things like lentils, split peas, chick peas, black beans, kidney beans as well as nuts like walnuts, peanuts, almonds. The study also found that the men and women who consumed the diet high in animal based foods had higher BMIs the measure of overweight and obesity.

Interested in eating more plant based proteins? Consider adding beans, legumes, nuts, seeds and yes tofu to the diet. Okay so eat more fruits, vegetables, whole grains - that's easy. It's the rest that can be a challenge. And putting together meals in 20 minutes or less that taste great may seem insurrmountable for some. Actually it is easier than you think.

Lentils don't need to be soaked before using like other dried beans. I through them into chili and soup all the time. It has become a real family favorite. http://allrecipes.com/recipes/Lentil-Soup/detail.aspxdetail.aspxp/detail.aspx Split peas, whether yellow or green are the same although not quite as versatile but soup with split peas can be a real comfort food in the fall and winter.

Black beans are a delightful addition to a lot of foods in addition to chilis and soups. I use them when making something that is "Mexican" in nature by adding to rice, a taco or simply with some additional seasonings as a side dish. http://allrecipes.com/recipe/Best-Black-Beans/detail.aspx Start by checking the canned food section of your grocery store where the beans are found. There are several manufacturers that have a very flavorful product. Let me know what you think!!

Start slowly; reconfigure serving sizes - more beans and/or sides less meat; add a surprise or two to favorite combinations starting with lentils and black beans and gradually risk tofu. I'll give you some more ideas in a later post. Until then...

Happy, Healthy Eating

Marcia