Nutritional Therapy with Diana Galindo
Brimming with colors and flavors, this Thanksgiving menu is a delightful healthy feast bringing together fifteen vegetables and fruits (cranberries, blueberries and apple), whole grains, four herbs and three different nuts.
My intention was to celebrate nature’s bounty; the end result is dairy-free, mostly gluten-free with plenty of vegan food.
Variations
I make a double recipe of the mushroom ragout and freeze half to use another day.
Can serve it with pasta or over Cauliflower Mashed Potatoes (simply mash the same amount of cooked potatoes and cooked cauliflower, add milk, 1 tablespoon butter, salt and pepper to taste).
Sometimes I make extra polenta for breakfast with eggs.
How to make a difference? Eat Less Meat
Climate change seems overwhelming and beyond our control. 2017 brought hurricanes Harvey, Irma and Maria, earthquakes in Mexico, raging wild fires in Oregon, Minnesota and California, flooding southeast Asia drowning thousands of people. What will 2018 bring?
Last year proved that we cannot wait for government or politicians to address climate change. The good news is that we can take individual action. Eating less meat is a way to do something about climate change. Even if only once a week. Joining the global Meatless Monday global campaign makes a difference.
Consumption of meat and dairy is a major driver of climate change. Changing global demand for meat and dairy can improve our planet’s health.
[su_expanding_quote_web alignment=”full” source_site=”Natural Resources Defense Council” source_url=”https://www.nrdc.org/experts/sasha-stashwick/tackling-climate-change-through-diet-change” full_quote=”The meat we eat comes with a heavy environmental footprint. In particular, red meat from ruminant animals, like cows, sheep and goats, is actually a major driver of climate pollution. Raising these animals requires a lot of pastureland and a lot of grain production—often on land that might otherwise be forested soaking up carbon from the air. Working on a global scale to replace some meat with other foods will be critical to achieving our climate change goals. A shift towards healthier patterns of meat-eating could bring a quarter of the emissions reductions the world needs to avoid the worst consequences of climate change.” short_quote=”The meat we eat comes with a heavy environmental footprint.”]Imagine if all 340 million people in the US were part of the Meatless Monday global movement? Giving up meat one day a week would make a significant difference. NRDC estimates that if every American eliminated just a 1/4 pound serving of beef per week, greenhouse gas emissions would be reduced to the equivalent to taking 4–6 million cars off the road.
[su_expanding_quote_web alignment=”full” source_site=”Chatham House” source_url=”http://www.chathamhouse.org/expert/comment/16379″ full_quote=”The livestock sector is responsible for nearly 15 per cent of global emissions—similar to that produced by powering all the cars, trucks, planes, trains and ships in the world. Livestock production is also the largest source of two of the most potent greenhouse gases: methane and nitrous oxide. Methane results from digestion in ruminant animals such as cows, sheep and goats. Nitrous oxide is produced from manure and from fertilizers used to grow feed crops. Large amounts of carbon dioxide are also produced as forests are converted for pasture or to grow feed crops.” short_quote=”The livestock sector is responsible for nearly 15 per cent of global emissions—similar to that produced by powering all the cars, trucks, planes, trains and ships in the world.”]Not only is less meat better for the planet, it’s better for us as well. Eating less meat also leads to better health.
http://www.meatlessmonday.com/images/photos/2016/09/meatless-monday-global-toolkit.pdf
Meals that are built around vegetables, beans and grains tend to be cheaper than meals built around meat. It can be challenging to serve healthy meals on a budget, going meatless once a week can save money for the purchase of more of fruits and vegetables.
If current crop production used for animal feed and other nonfood uses (including biofuels) were targeted for direct consumption, some 70 percent more calories would become available, potentially providing enough calories to meet the basic needs of an additional 4 billion people, reducing world humber.
It can take up to 12 kg of grain to produce 1 kg of beef. Some 800 million people on the planet suffer from hunger or malnutrition, yet an amount of cereal that could feed three times this number of people is fed to cattle, pigs and chickens.
What to do?
Be part of climate change solution by
“Consumers can also reduce the carbon footprint—and other environmental and health impacts—of their beef by buying meat that’s been certified as having been produced on well-managed ranches and farms.”
Recipes
Moroccan Tagine with Chicken and Garbanzo
Pasta with White Beans, Pesto and Sun-dried Tomatoes
Orzo with Garbanzo Beans, Goat Cheese and Basil
For More Empowerment
Animal Agriculture is Chocking the Earth and Making Us Sick. We Must Act Now.
How Reduced Meat Consumption Could Save $31 Trillion – and The Planet
Raising Beef Uses Ten Times More Resources Than Poultry, Dairy, Eggs or Pork
Love this! It’s a fun twist on traditional tabbouleh, which is made with bulgur. This dish comes out of my kitchen with frequency during the summer months. It is very versatile; I make it as as a one-dish dinner served over a bed of spinach or as a side to grilled chicken, or roasted pork tenderloin.
It’s perfect for summer dinner parties, enjoyed by vegans/vegetarians and omnivores alike.
I’ve made it as a simple lunch for girlfriends; served on a bed of baby kale tossed with CMF Lime Vinaigrette, along with Olive Tapenade, fresh feta and pita bread.
Finished off with Peach and Blackberry Crisp served with a small scoop of plain Greek yogurt drizzled with honey and voila! Happy tummies filled with Mother Nature’s food.
As usual with my leftover grains, they get rolled into a wrap with greens and a spread of hummus or pesto. Or tossed into a salad with greens, perhaps shaved cabbage or grated carrots, whatever I have on hand.
Variations:
Eat it for pleasure. Eat it for life!
Not just a delight to eat with its bursts of crunch, zing of lemon and aromatic mint, but it is so good for our bodies too.
Because it’s tasty, hearty and nutritious, this is a regular fall dinner at our house. It can be made a day or two early for those busy weeknights.
Variations:
It’s a great way to use leftover Butternut Squash and Sweet Potato Puree after Thanksgiving. Layer it over the leftover Wild Rice, Turkey Sausage and Leek Stuffing. If no stuffing is left, make the filling with leftover turkey instead of turkey sausage.
Serve it with Kale, Apple and Cranberry Salad with Pumpkin Seeds
The colors and flavors of sweet potato and kale take this pizza to a whole new delicious and nutritious place. Truly a superfood pizza loaded with carotenoids and other phytochemicals (naturally occurring plant chemicals) linked to health-promoting and disease-fighting activities.
For a vegan meal, replace goat cheese with toasted pumpkin or sunflower seeds
Simplify by making the sweet potato puree the day before.
If making homemade pizza crust, my favorite recipe is 100 Days of Real Food: Whole Wheat Pizza
For a delicious lunch or light supper, spread this Southwest Hummus , enriched by red bell pepper and cilantro, on a wrap or into a pita bread, add black beans, avocado and spinach for a healthy, delicious quick lunch or light supper. For an extra-kick add some chopped jalapeño, locoto or serrano.
Traditionally basil pesto is made with pine nuts, but they’re expensive and sometimes hard to find so I generally use almonds. Basil pesto is also made with Parmesan cheese, but I generally skip the cheese.
Basil has exceptional flavor and is a rich source of nutrients – vitamins A and K, iron, calcium, magnesium and important phytonutrients (plant chemicals). I like using fresh herbs as much as possible; they always have antiviral and antibacterial properties.
Red lentils are made from whole yellow lentils that are peeled and split in half, exposing the red color under their outer seed coat which makes them cook quickly.
This dish comes together easily and leaves bellies full and happy.
If cooking for children or those who don’t enjoy spicy food, leave the Serrano/jalapeño peppers out of the pot; serve them on the side so people can add them as desired.
I serve it over brown rice; start cooking the rice first as it takes longer than the curry.
Variations:
Pad Thai is noodle dish of stir-fried rice noodles with vegetables, peanuts, sprouts and a choice of meat. One of the most well-known Thai dishes, it can be found at Thai restaurants around the world and roadside stands in Thailand. The balance of flavors and textures makes it so popular.
Thai food usually incorporates lemon grass, and kaffir lime leaves which are not in my staples so this is my adaptation.
I love the colors and nutrient-density of this meal, my families loves the flavors. It’s an excellent one-dish option on weeknights, particularly if the vegges are prepped ahead of time.
Go vegan with tofu and/or edamame or add beef, shrimp, chicken or pork. I aim to include key nutrient-dense foods (Greens, beans, onions, nuts/seeds)
I’ve recently discovered black sesame seeds; they’re a whole unhulled variety often used in Asian cooking both for flavor and to create a color accent.
Health Benefits of Black Sesame Seeds
Variations
Variations
I make a double recipe of the mushroom ragout and freeze half to use another day.
Can serve it with pasta or over Cauliflower Mashed Potatoes (simply mash the same amount of cooked potatoes and cooked cauliflower, add milk, 1 tablespoon butter, salt and pepper to taste).
Sometimes I make extra polenta for breakfast with eggs.
Love this! It’s a fun twist on traditional tabbouleh, which is made with bulgur. This dish comes out of my kitchen with frequency during the summer months. It is very versatile; I make it as as a one-dish dinner served over a bed of spinach or as a side to grilled chicken, or roasted pork tenderloin.
It’s perfect for summer dinner parties, enjoyed by vegans/vegetarians and omnivores alike.
I’ve made it as a simple lunch for girlfriends; served on a bed of baby kale tossed with CMF Lime Vinaigrette, along with Olive Tapenade, fresh feta and pita bread.
Finished off with Peach and Blackberry Crisp served with a small scoop of plain Greek yogurt drizzled with honey and voila! Happy tummies filled with Mother Nature’s food.
As usual with my leftover grains, they get rolled into a wrap with greens and a spread of hummus or pesto. Or tossed into a salad with greens, perhaps shaved cabbage or grated carrots, whatever I have on hand.
Variations:
Eat it for pleasure. Eat it for life!
Not just a delight to eat with its bursts of crunch, zing of lemon and aromatic mint, but it is so good for our bodies too.
Because it’s tasty, hearty and nutritious, this is a regular fall dinner at our house. It can be made a day or two early for those busy weeknights.
Variations:
It’s a great way to use leftover Butternut Squash and Sweet Potato Puree after Thanksgiving. Layer it over the leftover Wild Rice, Turkey Sausage and Leek Stuffing. If no stuffing is left, make the filling with leftover turkey instead of turkey sausage.
Serve it with Kale, Apple and Cranberry Salad with Pumpkin Seeds
The colors and flavors of sweet potato and kale take this pizza to a whole new delicious and nutritious place. Truly a superfood pizza loaded with carotenoids and other phytochemicals (naturally occurring plant chemicals) linked to health-promoting and disease-fighting activities.
For a vegan meal, replace goat cheese with toasted pumpkin or sunflower seeds
Simplify by making the sweet potato puree the day before.
If making homemade pizza crust, my favorite recipe is 100 Days of Real Food: Whole Wheat Pizza
For a delicious lunch or light supper, spread this Southwest Hummus , enriched by red bell pepper and cilantro, on a wrap or into a pita bread, add black beans, avocado and spinach for a healthy, delicious quick lunch or light supper. For an extra-kick add some chopped jalapeño, locoto or serrano.
Traditionally basil pesto is made with pine nuts, but they’re expensive and sometimes hard to find so I generally use almonds. Basil pesto is also made with Parmesan cheese, but I generally skip the cheese.
Basil has exceptional flavor and is a rich source of nutrients – vitamins A and K, iron, calcium, magnesium and important phytonutrients (plant chemicals). I like using fresh herbs as much as possible; they always have antiviral and antibacterial properties.
Red lentils are made from whole yellow lentils that are peeled and split in half, exposing the red color under their outer seed coat which makes them cook quickly.
This dish comes together easily and leaves bellies full and happy.
If cooking for children or those who don’t enjoy spicy food, leave the Serrano/jalapeño peppers out of the pot; serve them on the side so people can add them as desired.
I serve it over brown rice; start cooking the rice first as it takes longer than the curry.
Variations:
Pad Thai is noodle dish of stir-fried rice noodles with vegetables, peanuts, sprouts and a choice of meat. One of the most well-known Thai dishes, it can be found at Thai restaurants around the world and roadside stands in Thailand. The balance of flavors and textures makes it so popular.
Thai food usually incorporates lemon grass, and kaffir lime leaves which are not in my staples so this is my adaptation.
I love the colors and nutrient-density of this meal, my families loves the flavors. It’s an excellent one-dish option on weeknights, particularly if the vegges are prepped ahead of time.
Go vegan with tofu and/or edamame or add beef, shrimp, chicken or pork. I aim to include key nutrient-dense foods (Greens, beans, onions, nuts/seeds)
I’ve recently discovered black sesame seeds; they’re a whole unhulled variety often used in Asian cooking both for flavor and to create a color accent.
Health Benefits of Black Sesame Seeds
Variations