Recently, Cypress House has had the pleasure of publishing Dr. Cassandra Ohlsen’s book, Enlightened Eating: The Eightfold Path to Health. It’s a wonderful handbook for moving toward a more plant-based diet.
Te see and hear Dr. O in action, check out her recent interview on Om Radio: http://omtimes.com/iom/2018/04/meditation-and-broccoli/
Working with Dr. O inspired me to think back to many years ago (back in the 70s!), when I ran a six-night-a-week cabaret and coffee house. We served a diverse community when it came to diet. Along with standard bistro fare, I learned how to prepare vegetarian, vegan, macrobiotic, and even fruitarian meals. I was asked to make a series of presentations at our local health club on how to adapt family recipes using healthier options and to introduce carnivores to tasty vegetarian options. Back then, vegetarian recipes were extremely heavy on cheese and beans and nut loafs. I think perhaps that was part of our emotional transition from the “heft” of red meat toward plant-based foods. It’s nice that today’s lighter and more varied options have taken hold.
Four Ways to Give Your Diet A Spring Cleaning
Swap salty, high-fat snacks like corn chips and dips for sugar snap peas (or carrots and celery) and hummus.
A 2-ounce serving of corn chips (about 18 chips) contains 140 calories, 19 grams of carbohydrate, 6 grams of fat, and 2 grams of protein, and is a minimal source of vitamins and essential minerals.
A full cup of sugar snap peas contains just 60 calories, and delivers 10.5 grams of carbohydrate, 3 grams of fiber, zero sodium, zero sugar, and is a great source of vitamins and minerals.
Hummus contains many crucial nutrients. High in minerals like manganese and copper, it also supplies calcium, iron, magnesium, and zinc, and is rich in vitamins C, B6, E, K, Folate, and Thiamin. A 1-tablespoon serving has just 25 calories, 1.4 grams of fat, zero cholesterol, and as little sodium as you add.
Swap the red meat in your stroganoff for mushrooms. A mix of shiitake, crimini, and portobellos is chewy and delicious and wonderfully satisfying. For a garnish with a tasty crunch, add some tamari-roasted cashews, which contain 4 grams of protein per ounce.
Beef is undoubtedly a good source of protein (22 grams in a 3-ounce serving), iron, and vitamin B-12, but that 1 serving contains 213 calories, 13 grams of fat (5 grams of saturated fat), 61 mg of sodium, zero dietary fiber, and little in the way of other vitamins.
Mushrooms are high in nutrients, though a 3-ounce serving has just 3 grams of protein. Mushrooms are, however, extremely low in calories and are a great source of B vitamins and many minerals such as: selenium, copper, potassium, phosphorous, zinc and manganese. They’re also a good source of antioxidants.
Swap Potato Chips for Baked Kale Chips.
Just 2 ounces (56 grams) of salted potato chips contain 320 calories, 20 grams of fat, 30 grams of carbohydrate, 2 grams of protein, 2 grams of fiber, 2 grams of sugar, and 270 mg of sodium.
A 2-ounce serving of baked kale chips (made from 6 ounces a raw kale) contains just 100 calories, while supplying 6 grams of protein, 20 grams of carbohydrates, 4 grams of dietary fiber, and zero fat. As a bonus, you get lots of iron, potassium, and vitamin A. Topped with a salt-free seasoning blend, which you can buy or easily make, baked kale chips contain no sodium and no sugar.
Swap your breakfast toast and jam for sliced apples spread with almond butter.
A 1-slice serving of toast and strawberry jam contains 135 calories, 210 mg of sodium, 3 grams of fat, 60 grams of carbohydrate, 24 grams of sugars, 8 grams of fiber, and 10 grams of protein.
A medium-sized apple contains 95 calories and no fat, sodium, or cholesterol. That apple contains 4 grams of fiber (17% of the recommended daily intake), and is high in fiber, vitamin C, and antioxidants. Apples are also very filling. A 1-tablespoon serving of almond butter contains 100 calories, 10 grams of fat, zero cholesterol, zero sodium, zero sugar, 4 grams of carbohydrate, 1 gram of fiber, and 2 grams of protein. Your 195-calorie breakfast packs full satisfaction and great flavor without the sugar, sodium, and excess carbs.
I hope you’ll visit Dr. O’s site and subscribe to her blog: http://www.drcassandraohlsen.com/new-blog/
Enlightened Eating is available at your favorite store and online, too.
Nutritional values courtesy of the United States Department of Agriculture