{"id":14221,"date":"2023-08-31T13:52:35","date_gmt":"2023-08-31T13:52:35","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=14221"},"modified":"2024-04-19T11:47:36","modified_gmt":"2024-04-19T11:47:36","slug":"food-vegetables-to-the-rescue","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/fall-2023\/food-vegetables-to-the-rescue\/","title":{"rendered":"FOOD"},"content":{"rendered":"

Vegetables to the Rescue<\/h3>\n

v<\/span>egetables continue to have their day in the sun as a \u201csuperfood\u201d to help us lead a healthy lifestyle. According to the U.S. Department of Agriculture, those who eat more vegetables and fruits are likely to reduce the risk of some chronic health issues such as heart disease, heart attack, stroke, and some cancers.<\/p>\n

A healthy diet is essential for the body\u2019s immune system and helpful in preventing type 2 diabetes and obesity.<\/p>\n

How much do you need to eat? The 2020 \u2013 2025 Dietary Guidelines for Americans<\/a> recommends adults should eat 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables daily.<\/p>\n

If you are looking for inspiration on how to add vegetables to your menu planning, cookbook author Sharon Palmer has 100 vegan recipes to share in her latest book, The Plant-Powered Plan to Beat Diabetes.<\/em><\/a><\/p>\n

Palmer, a registered dietician and the author of three previous books has a master\u2019s degree in sustainable food systems. She comes from a long line of farmers and attributes a lifelong journey of knowing the importance of plant-based foods to that heritage.<\/p>\n

\u201cA body of research has been brewing in recent years that illuminates the power of eating a more plant-based diet to wage war on diabetes along with all the destructive chronic diseases that often accompany this condition, such as heart disease, hypertension, obesity, and kidney disease,\u201d Palmer said.<\/p>\n

According to Palmer, \u201cBy eating a diverse range of plant-strong meals \u2013 made with earthy beans, nutty grains, vivid veggies, naturally sweet fruits, and crunchy nuts and seeds \u2013 you can fuel your body with important nutrients like phytochemicals, fiber, and antioxidant compounds that can help manage diabetes or prevent it from catching hold in the first place.\u201d<\/p>\n

The Plant-Powered Plan to Beat Diabetes<\/em> offers a guide with information and tools to confront diabetes. She provides background on diabetes and science-based evidence on why a plant-based diet can make a difference.<\/p>\n

Here are two recipes from her book to sample:<\/p>\n

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Raw Purple Power Salad from The Plant-Powered Plan to Beat Diabetes by \u00a9 Sharon Palmer. Published by Union Square & Co. Photography \u00a9 Ghazalle Badiozamani<\/p><\/div>\n

Raw Purple Power Salad<\/a><\/h3>\n

In the plant world, purple is the calling card for phytochemicals called anthocyanins, powerful compounds with antioxidant and anti-inflammatory qualities. They are found in a variety of super-produce\u2014including blueberries and blackberries\u2014and these nutrients are also found in purple vegetables. This stunningly beautiful salad offers a variety of crunchy, raw purple (and pink and green) veggies to power your day.<\/p>\n

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Shawarma-Inspired Cauliflower & Bulgur Bowls from The Plant-Powered Plan to Beat Diabetes by \u00a9 Sharon. Published by Union Square & Co. Photography \u00a9 Ghazalle Badiozamani<\/p><\/div>\n

Shawarma-Inspired Cauliflower & Bulgur Bowls<\/a><\/h3>\n

The vibrant flavors of Middle Eastern shawarma were the inspiration for this healthful grain bowl. I toss cauliflower and chickpeas with store-bought shawarma seasoning that includes ginger, coriander, fenugreek, and cinnamon, among other spices (you can find it in well-stocked gourmet markets or online), then roast everything until nicely browned. Nutty, quick-cooking bulgur is one of my favorite foundations for a grain bowl, and don\u2019t skip any of the toppings! The fresh veggies, herbs, and vegan yogurt dressing really make this dish shine.<\/p>\n

Reprinted with permission from The Plant-Powered Plan to Beat Diabetes<\/a> by \u00a9 Sharon. Published by Union Square & Co. Photography \u00a9 Ghazalle Badiozamani<\/h5>\n

The Vegetarian Reset<\/h3>\n

\u201cEmbracing whole foods and a plant-forward diet in this satisfying, delicious, and nutritious way allows your body to reset and will likely lead to a lasting overall change in your food preferences toward healthier options,\u201d Vasudha Viswanath, author of the new The Vegetarian Reset<\/em><\/a> said.\n\u201cIf you are a foodie that craves variety, flavor, and adventure, I wrote this book for you, \u201cVoswanath said.<\/p>\n

Vasudha Viswanath is the founder of We Ate Well<\/a>,\u00a0 a community for foodies that focuses on eating mindfully and sustainably on a vegetarian diet. She has been a lifelong vegetarian and passionate home cook.<\/p>\n

Her journey into eating healthy started with a doctor\u2019s note about her elevated blood sugar after a routine physical. She transformed how she cooks to cut out excessive starch and sugar and has never felt better.<\/p>\n

After spending over a decade on Wall Street, where she specialized in technology and business strategy, Vasudha left her career in finance to write a cookbook and create We Ate Well. She grew up in Bangalore, India, and now lives with her husband and daughter in New York City.<\/p>\n

The book is divided into nine chapters containing 75 recipes. Vasudha bases the book sections on what you would find on a restaurant menu: breads, salads, soups, pasta, desserts . . . She makes vegetarian substitutions for some ingredients. For example, she substitutes riced cauliflower or spiralized vegetables for white rice or noodles. She offers bread recipes made with less processed alternatives like chickpea and almond flour.<\/p>\n

Vasudha intersects what she calls \u201ca culinary trilemma.\u201d How to find the best way to combine a healthy vegetarian lifestyle with a foodie\u2019s sensibility?<\/p>\n

The Vegetarian Reset<\/em> is her answer.<\/p>\n

Here are three recipes to sample from her book and her notes about each recipe:<\/p>\n

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Adasi. From THE VEGETARIAN RESET: 75 Low-Carb, Plant-Forward Recipes from Around the World. Photo: Alexandra Shytsman<\/p><\/div>\n

Adasi<\/a><\/h3>\n

In my early days in New York City, I had a lovely dinner at Caf\u00e9 Nadery (sadly closed now), which served homestyle Persian food in the West Village. One of my takeaways from that meal was this lentil soup called adasi. Often served for breakfast in Iran, it also makes an easy, delicious, and comforting one-pot dinner on chilly nights. I replace the traditional potato with radish to make this soup lower in carbs, but you can also just leave it out or add any other vegetables of your choice.<\/p>\n

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Avocado Pasta. From THE VEGETARIAN RESET: 75 Low-Carb, Plant-Forward Recipes from Around the World. Photo: Alexandra Shytsman<\/p><\/div>\n

Avocado Pasta<\/a><\/h3>\n

This is a cold summer dish bursting with fresh Mexican flavors that could alternatively be considered a salad. We bring together traditional guacamole ingredients to make a creamy but spicy sauce and toss it with zucchini noodles, black beans, and fresh Pico de Gallo. You are unlikely to have leftover sauce, but if you do, use it as a dip or for avocado toast.<\/p>\n

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(Over) Stuffed Mini Peppers. From THE VEGETARIAN RESET: 75 Low-Carb, Plant-Forward Recipes from Around the World. Photo: Alexandra Shytsman<\/p><\/div>\n

Overstuffed Mini Peppers<\/a><\/h3>\n

These mini peppers started out modestly, filled with just the masala peanuts and cheese. Then, of course, I decided to make another filling with mushrooms and overstuff them. Definitely the right call. They make a hearty appetizer and will be much loved at any party.<\/p>\n

Reprinted with permission. THE VEGETARIAN RESET<\/a>: 75 Low-Carb, Plant-Forward Recipes from Around the World. For more information: www.v8well.com<\/a><\/h5>\n
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