What’s in My Pantry/Fridge #2 - Plant Based Essentials

My last pantry/fridge post, What’s in My Pantry/Fridge #1?, started with looking at the staples of what any new healthy eater needs. Now I am seeing interest in taking steps a little further covering the questions I have been getting and discussing with new clients about moving towards plant-based eating.

These are important items in any healthy diet but particularly in the plant-based world. It’s a short list that includes non-dairy milk products, beans & legumes and nuts.

1.Non-Dairy Milk Products - Coconut, Almond, Rice, Hemp, Oat & Soy Milks
Most of us were raised to believe that dairy (a.k.a. cow milk) is necessary for building a strong body. That is true for a cow – but not a human.
When you consider that dairy is designed to take a 100 lb. calf and turn it into a 600 lb. cow/steer within a year, you get an idea of what diary does – its grows things – animals, people, cells. This happens by raising your levels of something called IGF-1 (insulin-like growth factor 1) in your body. When we are young, growing is not such a bad thing, but as we get older, that is exactly what we don’t want. Plus, there are certain cells in our bodies that we don’t want to grow, no matter our age. Beyond simply growing cells, Dr. Barnard, a leading expert in health and nutrition states that dairy is linked to higher rates of cancer, obesity, migraines, asthma, digestive disorders and rheumatoid arthritis.
Whew, that’s a list! So, what are our options?
Since many of us were raised using a white milky substance as a beverage, to slosh on cereal, to ferment into cheeses, and use in cooking, it seems a substitute is needed – at least for some of these uses. Luckily there are many, including almond, coconut, rice, hemp, oat and soy milks. Each has its own flavor and depending on how you plan to use it some are better alternatives than others. Therefore, you should experiment to find the best one for you and your tastes. Personally, I am partial to coconut milk and almond milk for a splash in a hot beverage and for cooking. For my tastes, soy has a strong flavor and with all the negative discussion regarding soy estrogens and GMOs, I prefer to use my limited soy consumption (non-GMO) in other more meaningful ways like cooking with tofu or using edamame.
Finally, on the issue of cheese, it is almost impossible to replicate the cheesy flavor and texture of animal milk cheeses. This means that cheese is more in the category of a full divorce or an occasional ounce here or there. Plus, non-dairy cheeses themselves are highly processed and isn’t that what we are trying to move away from? Very rarely do I bother with a non-dairy cheese, except ones I make myself, like cashew cheese. It is simply easier to walk away or approach cheese with a very rare and occasional bite.

2.Beans & Legumes

Some of the best protein sources for plant-based eaters are beans and legumes. However, the biggest complaint I come across from people transitioning to, or trying a plant-based diet is that these staples make them gassy. I, too, was once a gassy bean/legume eater, but most of that is now gone and beans are a favorite of mine for dips, salads, and main dishes.
Before you prematurely turn away from beans and legumes and put up a hurdle on adopting these essentials, understand that the way your digestive system reacts can and will change over time. Generally, gassiness happens for three general reasons: a) the beans/legumes were prepared incorrectly. i.e. not rinsed, soaked and rinsed again before cooking, leaving in too much of the gas causing agent, oligosaccharides, b) your digestive system is struggling because of your gut health, and/or c) your digestive system is taxed because of the other foods served with the beans or legumes. The good news is that all of these can be solved with just a little effort.
Proper preparation is a key starting place but not the only issue. Preparing from dried, takes the effort of rinsing, soaking and rinsing again before cooking but using canned beans (BPA free) and rinsing these saves a lot of time and accomplishes the same thing. Second, I believe that the biggest issue is the health of your digestive system. I noticed that as I became a plant-based eater, gassiness went away except when beans/legumes were not soaked at all. How? Why? Likely because of the overall health of my gut - fewer toxins and more healthy bacteria. Plus, I also no longer have unusual mixes of foods in my system that require different digestive enzymes.
Finally, I now have a tendency to cook with spices and ingredients that are also know to aid digestion. These include cumin, turmeric, cardamom, cayenne pepper, ginger, epazote, fennel, and kombu. All in all, as you move towards plant-based eating, digestion improves and there are fewer intestinal wars from beans and legumes.
3.Raw Organic Nuts
Protein is a topic of big discussion once moving deeper into the plant-based world and although this is not “the” protein discussion, we are touching on two major sources of protein today. Clearly beans and legumes provide a lot of great protein and so do nuts and seeds. In addition, nuts and seeds are a great source of fiber (like beans and legumes) and healthy unsaturated fats, including omega-3 (particularly from walnuts and flaxseeds). Plus, if you eat most nuts and seeds, raw and organic, then you also reap the benefit of the enzymes they contain. These enzymes often aid in your digestion and overall health.
I know some who thinks that nuts and seeds are off limits because they are high calorie, high fat foods. They think that on top of their regular fare, nuts will put them over the sensible edge. In a way they are right - I’d say, use raw nuts and seeds instead of some of the other foods you are eating. Replace those not so great snacks with small doses of nuts. Find ways to add them to your cooking. Use them to create creamy sauces with no dairy whatsoever. Ever hear of cashew cheese sauce? I’ll share a recipe with anyone who emails or comments on facebook.) Nuts and seeds definitely have a place in your new healthy regime even if they are not a sky-is-the-limit type of food, like vegetables.

Try these plant-based pantry essentials, add them in, and crowd out other not-so-great foods. Experiment with them and get another step closer to the GLAD way of eating.

If this article was useful for you, or you are interested in the recipe for cashew cheese sauce, drop me a note - I’d love to hear from you (blog@gladforhealth.com).

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