Plant-Based Thoughts and Recipes
Plant-based eating is a polarizing topic (especially within the CrossFit community, based on my anecdotal experience). I believe that the origin of this polarity is based on the belief that in order to be considered a ‘plant-based’ eater, you have to approach it as all-or-nothing, black and white, throw-out-everything-within-two-degrees-of-an-animal-except-maybe-the-honey-in-the-panty approach ... effectively making what I refer to as a Diet with a capital D. That is, a restricted form of eating that often leads people to eventually fall off a wagon, one that they never needed to get on to begin with.
Quick Aside: Some individuals choose to adopt a vegan, vegetarian or pescetarian lifestyle due to strongly held beliefs, usually ethical and/or environmental. While I respect and personally identify with the desire to support animal welfare and look after our incredible earth, this blurb is about how to eat more plants in a realistic way that also meets nutritional needs. And, moving on...
The nutritional benefits of plant-based eating lie primarily in the inclusion of antioxidants (polyphenols), a variety of quality sources of complex carbohydrates, a plethora of micronutrients, and a whole lot of fiber! Plant-based eaters exhibit reduced risks of heart disease, type 2 diabetes, hypertension, some cancers and obesity. Those with the greatest variety of plants in their diet tend to have the most diverse gut microbiomes. Beans, lentils, nuts, tempeh, tofu, seeds, and other plant protein sources help vegetarians and vegans adequately address protein needs (1.4-2.0 g/kg/day for athletes), usually with the help of non-whey protein powders, often made from peas or rice.
That’s fine, but I like meat a lot and it’s grilling season, so you’re about to lose me. Why are we talking about this?
Unfortunately, only 9% of adults in our country meet the recommended intake for vegetables (2-3 cups daily), and 12% meet the recommended intake for fruit (1.5-2 cups).
There are a number of reasons why we as a population aren’t getting enough plants in our diets, ranging from cultural to economic. Fried, packaged and processed foods are more readily available and affordable than fresh produce in impoverished food deserts. Most children are not educated on nutrition at school - and there is no guarantee that our young ones are learning the basics of healthy cooking at home, either. It is common for Americans to eat out as frequently (or more) than we cook at home, creating a barrier between us and our food.
So where does this leave us? In a bit of a pickle.
Fortunately, many of us in this community are blessed with both accessibility and means. This means that there are some easy solutions to enjoy and benefit from the power of eating more plants without becoming vegan or overhauling your diet. My favorite way to do this is a three-parter:
Make sure that 1/2 or more of my plate is vegetables, 80% of the time.
Have fruit on hand for snacks and desserts.
Planning a couple plant based meals each week.
That’s it!
My go-to plant based lunch or dinner is a little tofu, spinach and mushroom stir fry. I sprinkle some sesame oil in the pan, add baby bella mushrooms, saute for a few minutes before adding sesame ginger tofu, a sprinkle of turmeric and cumin, and finally stir in a few handfuls of spinach until it wilts. Serve over rice with Sriracha sauce, and you’ve got a meal!
If you would like to dive deeper into learning about plant based eating for athletes, check out this excellent article by sports dietitian Angie Asche. She touches on making small changes (as discussed above), meeting protein needs, and paying extra attention to micronutrients like zinc, vitamin D, iron, and B12 (this is primarily a concern if you choose to eschew meat entirely, as opposed to eating plant-based on occasion).
Finally, I will leave you with a few healthy and delicious recipes that may catch your fancy, should you be interested in trying out a few plant based meals on occasion:
Mediterranean Chickpea Bowl (Air Fryer)
Hearty Slow Cooker Vegan Chili with Lentils
Mediterranean Hummus Party Dip
Zesty Lime Marinated Black Bean Bowl
That’s it for this week, folks.. Until next time!
Laura
