If you are looking to reduce or completely rid your cooking of fatty oils – like coconut, olive, and vegetable oil – it can sometimes be difficult to think of a good replacement. A whole foods, plant-based diet with no oil has been advocated by many plant-based doctors, and I even attribute much of my successful weight loss to this diet and lifestyle change.
I have been rereading The China Study by T. Colin Campbell, PhD and Thomas M. Campbell II, MD as it is a dense book that I seem to be able to pull valuable information from each time I refer to it. Chapter 11 is titled: "Eating Right: Eight Principles of Food and Health." In the process of reviewing this chapter, I felt it would be conducive to a simple article for the website where we can have a conversation about these 8 Principles and how they apply to our lives. Having the educated insights of The China Study paired with my own personal story of how I changed my life on a whole foods, plant-based diet will hopefully be fuel for your own changes towards a healthier you!
So, you want to eat a whole food, plant-based diet but don’t know where to start? And hardest of all, you have concerns that joining this lifestyle will cause your grocery bill to skyrocket? If you are impacted by these thoughts, let me tell you there is a solution to eating a healthy, plant-based diet that will not break the bank. It is a misunderstanding that vegetarians and vegans spend extra money on the food they enjoy when compared to others. While it is certainly possible to rack up the food bill on any diet, with a little planning ahead and some simple considerations before you run out to the store, you will find you are spending a similar amount (if not less) than you did before.
Cooking my smoky flavored beans is made incredibly easy with my Instant Pot pressure cooker. It can take between an hour to multiple hours of cooking, but ultimately requires very minimal energy on my end. It may require some experimenting to find a setting and cook time that works best for you. For my smoky flavored beans, I recommend setting the Instant Pot to cook under pressure for about one hour. It can then sit on the low heat setting to continue simmering and bring out the natural flavor of the beans for a few hours more. I have found this to work best to make the beans meet my tastes, and it is a perfect cook time as I am able to go out back and work in my garden or setup in my bird blind to get some nice wildlife photographs you may have already come to love.
The Panini-Grilled Carrot Reuben is a bit of a "classic" in the Plant-Smart Living kitchen. Farmer Fred has come to realize that, as strange as it may seem, carrots have a quality that make them a good replacement for meats that would traditionally adorn sandwiches. The convenience of the shape paired with the juiciness, and subtle sweetness makes carrots an appealing alternative to meats without going down the "rabbit hole" into having literal replacements like a veggie burger. The Grilled Carrot Reuben requires a little bit more preparation than many recipes we have, however the payoff when it is fully prepared is quite amazing!
Swiss chard is one of my favorite vegetables due to it's taste, versatility in recipes, and nutritional content. Medical doctors would agree that Swiss chard is a "nutritional powerhouse" as it is an excellent source of Vitamin A, K, C as well as magnesium, potassium, iron, and dietary fiber. Swiss chard is one of those miracle vegetables that I always like to mention to people who are questioning if they can really get the essentials for living from eating a plant-based diet. I have the added benefit of growing this veggie in my organic garden as well, which helps me to live the sustainable, eco-friendly lifestyle I desire.
Cooking fresh kale in an Instant Pot Pressure Cooker is surprisingly easy. I always enjoy eating kale (and most other vegetables) in their raw, unaltered form, but the reality of vegan eating is that it is sometimes best to "mix it up" from time to time. There are times when I return home from a long work day and just need something easy. My Instant Pot DUO60 Pressure Cooker provides me with the opportunity to make something tasty without having to spend a large amount of time in the kitchen. Much like other appliances like a microwave or oven, once you add the food you are planning to cook, you just set the time and let it do the rest.
I wanted to provide some detail on how you can cook apple crisp in an Instant Pot Pressure Cooker. I am using the affordable Instant Pot IP DUO60, 7-in-1 Programmable Pressure Cooker. Those eating a whole foods, plant-based diet and exploring a vegan lifestyle may quickly come to ask the question, "What do I eat for desert that is sweet and tastes good?" Unfortunately, modern society has ingrained in our minds that the tastiest foods have a lot of unneeded sugar and processing. I have found that nature provides us with plenty of sweet treats. Apples serve as an excellent base when looking for something like this because of the natural sugars, yet they are still very nutritional and a key element of a vegan diet. I am happy to say that cooking some apple crisp is not all that difficult, and is actually made easier by using a pressure cooker!