Vegan recipes for beginners

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Are you interested in trying a plant-based diet? Going Vegan is no simple feat, but if you’re considering the switch, below are 7 recipes to jump-start your meat-free week.

A little on the health background: A 2014 study published in Nature Research found that there are many alternative dietary options that can substantially improve diet-related non-communicable diseases like Cancer, Type II Diabetes, High blood pressure and Coronary Mortality (heart disease).

The study analyzed the impact of the Mediterranean, Pescetarian and Vegetarian lifestyle. Veganism was not explicitly defined; however it is similar to Vegetarian cuisine (except vegetarians consume dairy products such as milk and eggs)Plant-based lifestyles require well-planned, intentional, conscious shopping and eating.

Most cultures include an animal product in their meals; however America has the largest portion consumption at one time. According to Food and Agriculture Organization of the United Nations (FAO), the U.S. had the third largest per capita meat consumption out of 171 countries. That means we’re eating a lot of meat! That statistic and the heath data surprised even me, which is why I’m so interested in lowering my animal product intake.

For African-Americans, this is especially worth looking into as we are high-risk for heart disease and high blood pressure.

And although weight-loss can be a result, it is important to note that it is not marked as a weight-loss specific option. Without proper planning, it is far too easy to eat a high amount of carbs and sugar. 

It’s a new year, so it’s time to try something different! What have you got to lose?

Plant-based sources of Omega-3 acids (nuts, healthy oils, legumes, leafy greens).

Here are 7 recipes/meal ideas from blogger-chefs we love:

  1. Meatless Mega Burritos (I made this without the walnuts or cashews and its still great)

2. Spinach and Artichoke Quinoa Bake 

3. Chia Seed Pudding (substitute heavy cream with coconut milk)

4. Low-sugar Berry Smoothie 

5. Epic Avocado Toast

6. Spicy Chickpeas Lettuce Wraps w/Cilantro Jalapeno Sauce

7. Mexican Chopped Salad w/Avocado dressing

For #7, save time by using Trader Joe’s Green Goddess dressing – it’s Vegan too. Drop us a comment here or on social media, let’s discuss. If you enjoy this and want to know more, let us know here. Maybe we can post a trial-and-error, meal planning week for us to try together!

 

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