Plant-Based Eating
Nutrition Blog

Plant-Based Eating

The benefits of a plant-based diet:

  • Helps with weight loss
  • Good for heart health
  • Reduce risk for certain types of cancer
  • Studies show that people who eat the most plant-based foods live longer, healthier lives.
  • Eating more plant-based foods is more environmentally friendly. See how here:

Ways to increase plant-based foods:

  • Have at least one main meal (lunch or dinner) a week that’s vegetarian
  • Add one serving of a fruit and/or vegetable to your breakfast
  • Snack on fruits, vegetables and nuts
  • Enjoy smoothies made with fruits and/or veggies
  • Add nuts and seeds to your soups and salads
  • Add chickpeas or other beans to your salads in place of meats or cheese
  • Use hummus as a spread on your sandwich in place of a slice of cheese
  • Add lentils and beans to whole grains like brown rice and whole wheat pasta
  • Try ethnic cuisines, like Asian, Indian and Mediterranean, as they’re more plant-forward than typical American eating style

Vegan Lasagna

Recipe Courtesy of Vegetarian Times

INGREDIENTS:

Tomato Sauce:

  • 2 Tbs. olive oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced
  • 1 6-oz. can tomato paste
  • 3 28-oz. cans peeled plum tomatoes, chopped with juices reserved
  • 1/2 cup chopped fresh basil
  • 1/2 cup chopped fresh parsley
  • 1 1/2 tsp. dried oregano
  • 1/2 tsp. crushed red pepper flakes (optional)

Lasagna:

  • 1 Tbs. salt
  • 1 lb. dry uncooked eggless lasagna noodles
  • 2 16-oz. pkg. firm tofu, drained
  • 2 cloves garlic, minced
  • 1/4 cup chopped fresh basil
  • 1/2 cup chopped fresh parsley

Directions:

  • To make Sauce: In large, heavy saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring frequently, until onion is soft, about 5 minutes. Add tomato paste and cook, stirring, for 1 minute. Add tomatoes with juice, basil, parsley, oregano and red pepper flakes. Cover and simmer over low heat about 1 hour. Season with salt and pepper.
  • Meanwhile, bring large pot of water to boil. When water boils, add salt and noodles. Cook until al dente, about 12 minutes. Drain, rinse with water and drain again.
  • Preheat oven to 400°F. Crumble tofu into medium bowl. Add garlic, basil, parsley, salt and pepper. Stir until well blended.
  • Spoon about 1 cup sauce over bottom of 13x9-inch baking dish. Add layer of noodles and top with one-third tofu mixture. Spoon over about 1 1/2 cups sauce and top with another layer of noodles. Cover with one-third tofu mixture and top with 1 1/2 cups of sauce and another layer of noodles. Top with remaining tofu mixture and 1 cup sauce.
  • Cover with foil and bake 30 minutes. Remove from oven and let stand about 15 minutes before cutting and serving. Serve with remaining sauce.

Nutrition Information:

Calories: 219

Carbohydrates: 27 g

Fat: 6 g

Fiber: 3 g

Protein: 13 g

Saturated Fat: 1 g

Sodium: 493 mg