Recently I’ve been getting a bunch of questions about plant-based diets. People want to know if it’s something they should try. Of course, the answer is, it depends on the person.
So today, I’ll give you a little information to help you with that decision. I will share what a plant-based diet is, the benefits, and, as an added bonus, “my” Lentil Spaghetti Sauce recipe. (I got it from a nurse I worked with at the Roanoke City Health Department in the 80s!).
So, what is a plant-based diet?
There really isn’t a specific definition (kind of like “clean” eating). To some people it means being vegetarian or vegan. To others it means a diet-based mostly on plants. “Flexitarians” consume mostly plant-based foods but are “flexible” and consume animal products in moderate amounts. These and other top rated nutritious diets, including the Mediterranean diet, the US healthy plate, and DASH (Dietary Approaches to Stop Hypertension) all incorporate more plant-based foods than animal foods. All of these could be reasonably referred to as “plant-based.”
Whether you decide to have animal foods or not is a personal choice. We all choose how we want to eat. There are many healthy eating styles in nutrition’s menu.
Regardless of what you call your eating style, it is healthy to eat plant-based foods. When I say plant-based foods I’m talking about grains (like cereal, rice and pasta), fruits, vegetables, legumes (which are beans, peas, and lentils), nuts, and seeds.
Here are just some of the benefits of a Plant Based Diet:
Plant-based foods provide fiber.
Fiber is the part of the plant that is not digestible. There are two types: (1) soluble, which dissolve in water; and (2) insoluble, which stays intact. Your gut microbiome loves fiber. Fiber is the key to gut and bowel health. It lowers cholesterol, improves blood sugar and can make you feel more satisfied with less calories.
Plant based foods provide vitamins and minerals.
Vitamins A, C, E, K and folate, along with minerals potassium, phosphorus, magnesium, and manganese are all key nutrients for good health. All are found in plant based foods. Vary the color of your fruits and vegetables to increase the variety of nutrients you get. In addition, many grains are fortified with these vitamins and nutrients as well. Surprise! Even “white” pasta is healthy.
Despite these benefits, most Americans consume well below the recommended amount of fruits, vegetables, and whole grains. Most of us really should eat more plant-based foods. (Yes, when your mother insisted that you “eat your vegetables” she was right!). Here are some suggestions for getting more of what you need.
Now, as promised, here is my “go to” meatless spaghetti sauce that uses lentils in place of meat. I love it because it tastes good, is economical, and is rich in fiber (which, again, makes me feel full with less). We take a Beano (containing the enzyme alpha galactosidase) tablet with the first bite that prevents the gas and bloating that comes from the indigestible fiber hitting our large intestines. (This is especially important when you don’t have a dog to blame for the suddenly altered atmosphere).
Lentil Spaghetti Sauce Recipe
Vegetable cooking spray
¾ cup chopped onion
2 garlic cloves, minced
4 cups of water
1 ½ cups dried lentils, uncooked
½ teaspoon crushed red pepper
¾ teaspoon of salt
½ teaspoon of pepper
1 can (14 ½ oz) no salt added whole tomatoes
1 (6 oz) can no salt added tomato paste
1 tablespoon white vinegar
2 beef flavored bouillon cubes
½ teaspoon dried basil
½ teaspoon dried whole oregano
Coat a Dutch oven with cooking spray. Add onion and garlic and sauté until tender. Add water and next four ingredients. Bring to a boil. Cover, reduce heat, and simmer 30 minutes.
Add the tomatoes and the next five ingredients. Bring to a boil. Reduce heat and simmer 45 minutes to 1 hour, stirring often. Serve over spaghetti or other pasta of your choice.
Nutrition Data–The Nutrition Facts information was not available on this handwritten recipe and I do not have the volume of sauce that the recipe makes. I have calculated the totals for the entire recipe. Calories 1284; Fat 4g; Carb 235g; Fiber 100g; Protein 86g.
If you divided this recipe into 6 servings, each serving equals 214 Calories; <1 g Fat; 39g Carb; 17g Fiber (not a typo); Protein 14g
If you have diabetes, and are concerned about the carbohydrate level in meatless meals, it is true that meals with lentils (and beans) in place of meat will be higher in carb, but the complex carbohydrate with resistance starch works well for people with diabetes. I recommend adding 1/6 of this total recipe to no more than 1 cup of cook pasta and see how it goes.
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