Most people will not change the way they eat until they face a crisis of some sort (for example, deadly disease, weight gain, chronic headaches or arthritic pain).
And, sadly, we do not live in an environment that promotes eating a healthy plant-based diet. If you watch any television at all, you are bombarded with commercials about fast food, processed food and the drugs to remedy their effects on your body. When was the last time you saw a commercial touting the benefits of romaine, spinach or Brussels sprouts?
But even if you have a strong desire to create a healthier style of eating, you won’t have a fighting chance at success without a plan to ease the transition. Here’s a plan: stock up with frozen vegetables and pre-cook batches of grains and beans so you can quickly prepare simple, tasty food.
It’s easier to stick with whole foods if you make things convenient, with grains already cooked; beans already soaked and cooked; and veggies either washed and chopped, or washed, chopped, cooked and frozen. Or a bag or two of frozen vegetables saves time as well.
Grains
You can cook rice, millet, quinoa, amaranth or couscous in a large amount and divide it; most grains will last at least four days refrigerated and in the freezer at least two to three months, if not more. So, cook up a couple of different grains.
Quinoa is a great choice because it is a complete protein and is very versatile. It can be used for breakfast, lunch or dinner. Its crunchy nuttiness goes nicely with a variety of vegetables and fruits. Place a few days’ worth in your refrigerator and portion the rest and freeze.
Beans
Soak and cook some beans. Navy beans are the most dense in terms of nutrition, but also cook black beans, cannellini beans, garbanzos, adzuki (the most easily digested) or kidney. If you have a personal favorite, by all means cook that one. Yes, you can also use canned beans, but there is less salt in beans you cook yourself, less mushiness and more of a sense of accomplishment to boot. Keep enough for a week in the refrigerator and portion the rest and freeze.
Vegetables
Clean and chop broccoli, carrots, cabbage, cauliflower, squash or your favorite vegetables and place into a bag in the refrigerator. Have a bag or two of chopped spinach and broccoli in the freezer. (I am not mentioning other vegetables as frozen options because I think a lot of texture and flavor are compromised with most of them, but you be the judge.)
Now, it is that time of day when you are starving. You open your refrigerator and take out your grain, beans and veggies. What to do?
With a bed of fresh greens (baby kale, romaine or spinach) and a splash of olive oil and balsamic vinegar, you have a nutritious salad. Top with some avocado and pickled red onions and it’s a gourmet salad!
Pickled Red Onion
1 medium red onion, thinly sliced
apple cider vinegar
water
Choose a small container that will nicely hold the sliced onion. I like to recycle salsa jars. Place the onion slices in the jar and pour in vinegar to cover (in a salsa jar this is one-half to three-quarters of a cup); top off with water. Refrigerate overnight. These can be eaten right away, but are more flavorful after a day or more.
When the onions are gone, don’t toss the liquid; add more onion slices and top off with more vinegar. If the liquid begins to be funky, just start over again. I have kept mine going at least three months this way.
If you are interested in a hot meal, just warm the grains and beans and steam the veggies. Add some nuts such as toasted walnuts or almonds. Toss with some tamari (soy sauce) and toasted sesame oil.
Or, for another hot meal, saute a heap of garlic in olive oil, and when it is lightly browned (30 seconds or so) add some frozen broccoli or spinach or a combination. Add a cup or two of vegetable broth. Cook until everything is hot and serve over a grain or pasta.
Make a wrap: Use your favorite flat bread to make a wrap with grains, beans and veggies. I like to have a bag of broccoli slaw on hand for this. Just lay out the flat bread or tortilla wrap, put on some of your favorite grain, some of your beans, some of the slaw and a dollop of your favorite dressing—I like non-dairy mayo with chipotle—and wrap it up!
Soup? Of course. Saute an onion and a couple cloves of garlic in olive oil. Add your favorite veggies and vegetable broth. Cook until tender. Add beans and grain. Voila! (Be sure to flavor with your favorite herbs.)
Dessert? Rice or couscous, fresh sliced mango or pineapple and some adzuki beans is delicious.
Go for it! Get yourself ready to eat a whole-foods, plant-based diet and do it with little effort. Take it a step at a time. Experiment with your favorite flavors and come up with your own designer wrap or stew. This is fun, people. Love yourself and show it by eating well. Bon appetit!
Betsy Naselli owns The Holistic Lifestyle Company in the Syracuse area. www.TheHolisticLifestyleCompany.com
The Atlantic Chapter encourages you to move toward a plant-based diet to protect the environment, human health and wildlife, and to make better use of natural resources. To learn more and receive more recipes, contact the Biodiversity/Vegetarian Outreach Committee at LDESTEFANO3@twcny.rr.com, (315) 488-2140 , 5031 Onondaga Rd., Syracuse, NY 13215-1403; or go to www.newyork2.sierraclub.org/conservation/biodiversity.