I believe that everyone-vegetarians, vegans, and omnivores-can benefit from focusing on a diet based on whole, minimally processed plant foods. This way of eating is linked with a lower risk of disease and obesity. Plus, it's a simple, delicious lifestyle that can help you lower your carbon footprint, too. In my book Plant-Powered for Life, I offer 52 easy steps that everyone can follow to align their lifestyle more closely to a plant-based diet. Some people are hoping to turn from a meat heavy diet to one that is more based on plants, while others want to go from vegetarian to vegan, and vegans may want to "clean up" their diet and move from junk foods to whole foods. This book is for everyone. I also provide some of my favorite, home-tested, simple, globally inspired recipes that can help you achieve this beautiful lifestyle.
Plant Powered for Life
Why will plant food love you back if you eat it?
Plant foods are unique: they are packed with so many important nutrients, such as protein, healthy fats, vitamins and minerals. But they are the only foods that provide phytochemicals and fiber-two really beneficial compounds for our bodies. That is why diets that are packed with them promote good health and longevity. Humans once ate huge amounts of whole plant foods. In fact, most indigenous diets are based on these foods, and there is little chronic disease in these regions. Plants evolved over the centuries alongside humans, and we developed a symbiotic relationship. Plants helped protect us from disease, and humans helped the plants survive by eating them and dispersing their seeds.
What do you think is the biggest barrier for people not eating enough fruits and vegetables?
People aren't doing very well when it comes to eating enough fruits and vegetables. I think the biggest problem is that many people often wait until dinner to get their first serving in! I recommend at least 3 fruits and 6 vegetable servings a day. How are you going to achieve that if you're waiting for dinner to make it happen? We must include servings of these foods at each meal and snack. In many cultures, you eat veggies for breakfast. People are also crowding out these healthful foods with junk foods. Fast food drive-thus, vending machines, and chain restaurants aren't exactly offering tons of fruits and veggies on a typical basis! We are eating fewer home prepared meals, which makes it even tougher to get your fruits and veggies in.
Why did you decide to arrange the book into steps?
I call my first book The Plant-Powered Diet the "bible" of plant-based eating. It has everything you need to know about planning a wholesome, plant-based diet for all diet types, even omnivores. It has sections on plant proteins, whole grains, healthy fats, shopping, menu planning, samples menus, scientific references, and much, much more. However, some people want this information in a simpler, easier to access format. So Plant-Powered for Life breaks down this information into 52 easy steps you can take on to form plant-based habits. You could take on one habit a week, or do them at your own pace. The recipes illustrate the new step or habit you are assimilating into your diet.
What is your favourite recipe from the book?
I have so many! I'd have to say one of them is my Tortilla Soup. It is inspired by a traditional tortilla soup that you might find at most Mexican restaurants across the country-though many aren't exactly healthy! Having lived in Southern California for 25 years, I am enamored with Mexican food flavors. In fact, many indigenous Mexican foods are very plant-based and healthy, though they've evolved into less healthy versions in the US. So I created a healthy plant-based version of it, which is rich in black beans, vegetables, and Latin spices. It has an interactive element, as you can top it with baked tortilla strips and plant-based cheese, if you like. It's really a one dish meal, as it has so much nutrition in one bowl. My family just loves it!
Please tell us about your journey into veganism.
I've been some kind of vegetarian most of my life. My parents were semi-vegetarian, and I was raised in a household that rarely ate meat. I went to Loma Linda University to study nutrition-this is a famous Blue Zone, and the campus is completely plant-based! It was way ahead of its time. I dabbled a bit in different eating styles when I graduated and became a dietitian. I was a semi-vegetarian for a while, then moved to pescatarian for a while, then to lacto-ovo-vegetarian. I decided I'd like to investigate veganism as a form of research. I wanted to explore how it made me feel-both as a dietitian and ordinary person. I tried a one month challenge. I learned so much. I felt so good about myself-my feeling, health, and position in the world. It was so easy, and I felt good about having such a light footprint on the earth and animal welfare. I decided to simply embrace it! That was 4 years ago.
What are some of the pantry staples every vegan should have?
What's great about a whole foods plant-based diet is that many of the staples are economical and shelf stable. If you stock them up, you can make easy plant-based meals all the time. Just keep a variety of seasonal produce on hand, and a few fresh items (tofu, seitan, soy milk) and you're good to go!
Staples: whole grains (i.e., brown rice, quinoa, wheat berries, rye berries, millet, farro…), beans (a variety, such as garbanzos, kidney, navy, lentils, black-eyed peas-in dried and canned form), nuts and nut butters (i.e., almonds, peanuts, walnuts, pistachios), seeds (i.e., hemp, chia, sunflower), healthy additions, such as EVOO, spices, herbs, dark chocolate, coffee, tea. These are the foundations of a healthy, whole-foods plant-based diet.
What is next for you?
I am very passionate about my plant-based community, which I am supporting through my blog, free newsletter (sign up! at sharonpalmer.com), and social media (FB, Instagram, Pinterest, Twitter). I am out there speaking at events all over the country every month. My main goal is to help people-no matter where they're at-enjoy a plant-based lifestyle. It's good for animals, the planet and people! I want people to realize that this is a beautiful, delicious lifestyle. Anyone who has tasted my food, knows that I'm all about the intersection of health and deliciousness. I want to help people move past the barriers and myths regarding plant-based eating. I also love the idea that this lifestyle also embraces so many other aspects, such as local foods, farmers markets, growing your own food, food traditions, and living a more gentle life.
http://theexperimentpublishing.com/catalogs/spring-2014/plant-powered-for-life-2/
http://theexperimentpublishing.com/catalogs/spring-2012/the-plant-powered-diet/