Getting That Plant Based Diet

Going green dietwise means eating more plants. Some may think this is a task but it's easy thanks to  a new advice/cookbook. Anyone can eat and live healthier with delicious dishes that revolve around more natural ingredients. 

How To Eat More Plants (Penguin Books UK 2022) was written by Dr Megan Rossi and it's a great how to along with being  a must have in every home chef's library.Dr. Rossi is an internationally known gut health specialist  She is also the founder of the Gut Health Clinic, and the creator of the health food company BIO&Me along with being a practicing nutrionist and dietitian. She gives case examples along with excellent advice to anyone thinking of switching to a meat free diet.There is are pages on gut metabolism explained in detail that are fascinating and explain how what we eat works with it.Another good thing is a chapter on how to read labels and to fully pore over the inredient lsits. Dr. Rossi also write about how to de-stress and sleep better. It could be "forest bathing" a walk through nature or cuddling up with someone special. There is also a FODMAP chart and guide for those who have some intestinal distress  along with a how healthy is your gut test. As with any cookbook there are guides on what legumes and grains to buy along with a shopping list with the right ingredients.

How are the recipes? Not all are plant based, surprisingly.There are chicken meatballs and orange glazed salmon along with smoked mackerel and Thai inspired fish cakes. Some recipes also have cheese in them as well. Most, though are veggie based.Dr, Rossi includes everything from breakfasts to packed lunches to even homemade probiotic sodas. There is a fiber filled breakfast wrap, filled with yogurt, tofu and avocado and spiked with a fiery wasabi. Her mushroom bacon looks yummy on toast, The dinner recipes are wonderful. There are many variations on stir-fry from Indian to Italian along with an Indonesian version. All The Greens Phyllo pie is a tasty, flaky pie filled with spinach green beans and feta. It'll make for a good dinner or even Sunday lunch. She includes packed lunches. These include a chunky veggie and feta frittata.It can be served hot or cold, perfect in a school or office lunch. She has reinvented chicken burgers that have whole grain  breadcrumbs and egg in them. Yes there are sweets too and with chocolate too. like her probiotic Rocky Road  bark and zucchini chocolate chip cookie. She has a lemon and ricotta cheesecake and a hidden veggie (!) ice cream that holds cabbage and baby spinach. Try her drink recipes like the ginger soda ro the frothy cashew latte.

How To Eat More Plants is the perfect advice and cookbook for those who want a healthier diet. There are some great tips. Better yet there are recipes that are delicious to make for better eating.

Meals Of Inclusion

Today is a day we should think of others ,  other nationalities, other religions ,and other beliefs The best way to do this is to have inclusion brunches , lunches or dinners. They can be held at your house or at the school or house of worship. It's not only a great learning experience but a great dining experience too,.

Planning an inclusion meal can be just with neighbors and even welcoming new ones onto your block. First think of where you want it; If you have a big enough house, you can hold it indoors.If the weather is still warm and sunny, then think about having it outside (and if there's a chance of rain, then clear out the garage and set up tables). Since the kids probably have mingled already at school, set up a table for them.Have the adults at another so everyone can meet and greet.As far as food, keep in mind people dietary restrictions. One idea is cooking the main meal such as grilled chicken  and have everyone bring a dish from their family's recipe box. These can be set family style in the middle of the table , where everyone can reach  and pass or buffet style on extra tables set in a row.. A fun  getting to know you idea is having blank recipe cards  and pens on every plate . That way people can exchange the recipes for the dishes they've brought. Also  food is a safe topic and it opens up a discussion than can include everyone no matter what their background is.

If you belong to your local PTA , float this idea to board members. A great idea of inclusion is having a food fair. or  an international fair. There can be booths set up that can featuring different finger foods  like samosas and satays, Have one or two tables that feature sweets and baked goods too. This is also a good teachable event so set up workshops where adults and kids can talk about everything from racism to bullying.There can also be games with prizes for the younger kids.If you're planning this, first decide where to have it. It could be the school gym, but if it's a beautiful fall day, spread it out to the playground. It's then writing down volunteers' names and the dishes that they'll make. Make sure it's an evenly balanced menu.You don't want to have all savory or all sweet. Another point to consider is people's strengths. Have them make what they're good at. That way there are very few disasters and mistakes. Also have the kids create a poster about the recipe and what it means to them and their families. Churches can do this too, at their Sunday lunches.Houses of worship can unite to  create an inclusion lunch or dinner.It's a great  way of having parishioners learn about other religions  from those who practice as opposed to learning about them from fanatics or politicians.

This day is a day of deep remembrance. It's also a day to think and plan an inclusion meal where we can learn about  others and tolerance. It starts with a plate of good food and good conversations.

Lunchbox Cuisine

Yup, it's that time of year when parents start fretting about what to put in their little and not so little ones lunch boxes.Making a filling and taste grabbing mid day meal is tough. Will they like it or trade it for something better? The key is to keep them smiling with some fun foods that are packed with flavor.

Before you pack , ask yourself what does my kid like? If he or she is into Mexican, think about a small cup of guacamole and whole wheat tortilla chips. Avocado is great for growing bodies, thanks to the presence of good fats. Add tomatoes and onion and its' packed with even more antioxidants and vitamins. A taco salad is a lunchbox surprise. You can take the ingredients from last night's tacos or cut up chicken or beef  cold cuts along with crumbled tacos and mix with sliced tomatoes, onions and lettuce. Dress with hot sauce and shredded cheese or mix the taco sauce with mayo for a south of the border take on French dressing. If you have a Francophile, then think baguettes spread with Brie and tomatoes or sliced apples.A pan bagnat is a yummy treat and easy to make.It is packed with flavor from pitted kalamata olives and Dijon mustard. The recipe calls for hard boiled eggs but you can sub in tuna in olive oil for protein. Just good cold cuts on a baguette is a lunch treat  that anyone would enjoy.

Of course parents want to add a good dose of healthiness to their kids lunch boxes.Do this in the form of  julienned carrots and peppers along with celery sticks. These make perfect dippers for Greek yogurt zinged up with   a squeeze of lemon or lime. Other good dippers? Pretzel sticks and Melba toast.  These are neat surprises for those baby snackers who like nibbles more than actual meals. Toasted pita chips and the Indian bread naan  cut up are also great for dipping into hummus. This last may be a hard sell for some kids. After all it's this squishy, mustardy colored gook that may make some young foodies flinch and grimace. It's easy to make at home and you just need some chickpeas, along with olive oil and lemon.. To give it a lighter color add a 1/4 cup of cannellini beans. Peanut butter is another great dip or spread. Instead of buying it , try making it at home.It's pretty easy to do  thanks to  food processors. You can add chocolate to it for a take on Nutella.or add a dash of honey for some sweetness.

Lunchbox cuisine is simple to maneuver hrought if you know your kids' likes and dislikes. Zest it up with some different foods now and then, Add a dip to shakes things up or a favorite food for comfort. You'll get an A for effort from your choosy little foodies.

A School Ready Kitchen

Many schools are starting this week (bummer, right?) and that means revamping the fridge and pantry to fit students needs.Those scholars will  need fun and nutritious foods to help them through the day and those all important study hours.Feed  them right  and they'll do better at school - hopefully,

Kicking off the school day can be  a pain, especially if the little and not so little ones have spent the summer starting off with junk cereals.It's time to go back to eating healthier breakfast foods. One of the best cereals to eat is Mom's Best Cereals. The company creates good for you spins on Cheerios,Coco Puffs and Lucky Charms. They are made with without any high fructose corn syrup along with no partially hydrogenated oil and best of all no artificial flavors or preservatives. The  cereals also taste better than the national brands and don't have their residual cloying sweetness. The boxes also are fun, having interesting and fun facts on ecology and animals. Pancakes and waffles are always in demand- however make them with whole wheat or buckwheat flour.That classic oatmeal is always good , even in hot weather. It's a warm fulfilling bowl that can be supplemented with the fruits of the season.What about eggs? Should kids eat them or not? The answer is yes, but only if they don't eat too much cholesterol on a weekly basis. A poached egg or an egg sunny side up served with bacon can be saved for a birthday or holiday breakfast and not a school day one.

Lunches can be made both fun and healthy. One good investment is a bento box. This Japanese classic is perfect for storing sandwiches and snacks. The compartments let eaters have the right amount of the main dish and sides or snacks.These are easy to be had and can be found everywhere from Target to Amazon.com This allows you to make  a nutritious main such as a mini salad or sandwich along with tasty veggie and fruit sides.For sandwiches , always have whole wheat or seven grain slices instead of white  and think beyond the usual baloney and mustard. Make a guacamole spread  for sandwiches instead of mayo and think tomato slices or broccoli florets.If you do have to serve protein then think leftover steak or chicken which don't have the preservatives or nitrates. Salads can be made fun and colorful too. Add carrots along with diced red and green peppers.Extras  can be whole wheat croutons or sunflower seeds.Look for dressings that are low in fat  but high in natural ingredients such as extra virgin olive oil and lemon juice. Have the student make the salad to suit their likings.

Get your kitchen ready for the new semester. Have healthy ingredients for nutritious breakfasts and lunches. It'll make for a better student and better grades.