How we grocery shop vegetarian(ish) Mediterranean

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Our modifications to the above chart: 🚫 meats, poultry, or cheeses. Yogurts when we have them, which isn’t very often,  are non dairy based. 

Hubby and I both did a ton of research. On my end I was checking out vegetarian, fruitarian, vegan and flexible nutrition plans and Keith was checking out keto and intermittent fasting plans. I know in the past I blogged about the direction we were headed with nutrition and food and I thought I’d update on what we finally decided works best for us and is as “clean” as possible, and steps forward as far as going vegetarian and ultimately vegan healthily. 

Vegetarian Mediterranean nutrition plans are vegetable heavy, so we experimented with recipes. Tried veggies in different ways, like cauliflower crust pizza. We eat kale or spinach salad with roasted sweet potato, eggs and peppers often for breakfast. And we have been working on making our three meals a day very balanced. I know we both used to eat barely anything in the morning and minimally at lunch, with dinner being our heavier meal. We are trying to balance that out and move towards breakfast being our heaviest meal and lunch being somewhat lighter and dinner being our lightest meal.

Think about it, we wake up after not eating for around 10 or more hours, shouldn’t our big meal be in the morning? We don’t need as much fuel when we sleep, do we? 

We’ve also been doing the intermittent fasting thing on the weekends. This where you eat your daily worth of food between certain hours and then “fast” the rest of the day/night.  On the weekends we finish your last meal at around 8pm and then don’t eat until 12 noon the next day, so we are technically fasting for 16 hours between meals. It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts, so I eat a small snack, like a handful of nuts, around 10am.

Taking it Vegan

Vegetarians who follow the Mediterranean diet “rarely need to worry about a deficit in protein if they eat a varied diet including nuts, beans, seeds, dairy, eggs, tofu, and high-protein whole grains such as quinoa.” ` Jennifer McDaniel, MS, RDN

And if you want to take a Mediterranean Diet Vegan, stay healthy with a Vegan Omega-3 supplements. Omega-3’s help with mood, eye and brain health, and can improve risk factors for heart attack. Omega-3’s are a great inflammation fighter and studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease (737475). The list goes on and on, so this is not something our bodies should be deprived of, even as Vegans, Vegetarians or humans for that matter.

ps…I’m always in search of new vegan and vegetarian tried and true recipes so if you have any to share drop the recipe or link in comments!

🥬ORGANIC VEGETABLES

  • Green leafy veggies
  • Cucumbers
  • Garlic
  • Ginger
  • Celery
  • Carrots
  • Bell peppers
  • Cauliflower rice
  • Broccoli
  • Squashes (mostly winter, I think summer squashes are bitter and nasty)

🍠TUBERS

  • White potatoes
  • Sweet potatoes
  • Yams

🍓FRUITS

Fresh and frozen 

  • Watermelon
  • Cherries
  • Blackberries
  • Blueberries
  • Peaches
  • Raspberries
  • Strawberries
  • Plums
  • Lemons
  • Avocados
  • Bananas
  • Frozen pitaya & acaii packets 
  • Apples
  • Pears
  • Melons

🌿FRESH HERBS

  • Mint
  • Basil
  • Rosemary
  • Thyme

🥚ANIMAL PROTEIN

Two or three times per week

  • Wild-caught shrimp
  • Wild-caught fish
  • Eggs

🌰NUTS & SEEDS

  • Nut butters
  • Tahini 
  • Chia seeds
  • Flax seeds 
  • Cashews
  • Almonds
  • Sunflower seeds
  • Macadamia nuts

🍞WHOLE GRAINS/NO GRAIN

  • Quinoa 
  • Rolled oats 
  • Whole grain pasta
  • Whole grain bread
  • Whole grain pizza crust

🧀NON DAIRY 

  • Cheese
  • Milks (coconut for me, almond for my hubby and Oat for random other things)

🥜LEGUMES

  • Chickpeas 
  • Black beans
  • Lentils
  • Peanuts

🥥OILS & HEALTHY FATS

  • Coconut oil 
  • Olive oil
  • Avocado oil
  • Walnut oil

🍯NATURAL SWEETENERS

  • Liquid Stevia
  • Organic coconut sugar 
  • Raw, local honey
  • 100-percent pure maple syrup

💧DRINKS

  • Water
  • Coconut water 
  • Teas
  • La Croix & Bubbly
  • Unsweetened almond & coconut milk 
  • Wine

🍵SUPERFOODS & SMOOTHIE EXTRAS

  • Maca powder 
  • Raw cacao powder 
  • Collagen peptides 
  • Protein powder 
  • Coconut flakes   

💁TIPS!

  • Eat locally and seasonally
  • Eat a variety of fruits and vegetables
  • Eat more beans
  • Lower meat consumption, and eat more plants
  • Reduce food waste

*”Scientists estimate that switching to a Mediterranean diet can reduce greenhouse gas emissions by up to 72%, land use by up to 58%, energy consumption by up to 52%, and water consumption by up to 33%. Remember, we do not inherit the earth from our ancestors; we borrow it from our children. Your children and your children’s children will thank you!”

*Excerpts from: SUSTAINABILITY TIPS FROM THE MEDITERRANEAN

7 Plant-Based Recipes for a Meatless Memorial Day + 1 extra!

 

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Grill Em Up Here!

 

 

 

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This light and fresh Cucumber and Black Bean Salad is the perfect side for all your summer grilling, but also works great as a taco topper, base for a bowl meal, or even a chunky salsa for chip dippin’. The freshness of the cucumber balances the earthy black beans, and the tangy homemade vinaigrette keeps everything light and fresh!

INGREDIENTS

  • 1 15 oz. can black beans
  • 1 cucumber
  • 1/3 cup finely diced red onion (about 1/4 onion)
  • 1/2 cup chopped cilantro, loosely packed
  • 2 Tbsp crumbled feta (optional)*
  • 2 Tbsp olive oil
  • 2 Tbsp apple cider vinegar
  • 1/2 tsp ground cumin
  • 1/8 tsp garlic powder
  • 1/4 tsp salt
  • freshly cracked pepper

Get the rest of the recipe and more at Budget Bytes!

 

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What’s For Dinner Tomorrow? Mexican Quinoa!

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Mexican Quinoa

Ingredients

  • 2 ¼ cups water
  • 1 ½ cups quinoa
  • 15 oz. can diced tomatoes no drained (mixed seasoning tomatoes, jalapeños or fire-roasted diced tomatoes will all work)
  • 15 oz. can black beans, drained and rinsed
  • 15 oz. can corn, drained
  • Two big red bell peppers chopped
  • 1 tablespoon fresh lime juice
  • ½ teaspoon chili powder
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper
  • 1 tablespoon chopped fresh cilantro
  • Optional: chopped green onion
  • Toppings: guacamole, salsa, vegan sour cream or plain Greek yogurt, dairy free cheese, etc.
Author: Tim-McComsey

Full recipe can be found at Sunwarrior

Miso Noodle Soup

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Delicious and easy!!

4 servings of soba or brown rice noodles, uncooked

3 cups vegetable broth

3 cups water

1 cup julienned carrot

1 cup julienned zucchini

1 cup thinly sliced shiitake mushrooms

1 cup broccoli florets

3 Tbsp miso paste

1 (14-ounce) package firm tofu, cut into 1-inch cubes (optional)

¼ cup chopped green onions

1 sheet roasted nori seaweed, broken into pieces

  • Prepare the noodles according to the instructions on the package. Set them aside.
  • 2 In a medium saucepan over high heat, bring the vegetable broth and water to a boil. Add the carrot, zucchini, mushrooms, and broccoli, reduce the heat, and simmer for 5 minutes.
  • 3 Use a ladle to transfer 1 cup of broth to a small bowl. Use a fork to dissolve the miso paste into the broth, then return it to the pot. Add the tofu, green onions, and cooked noodles, then simmer for 1 more minute, until everything is warm.
  • 4 Transfer to bowls and top with the nori seaweed.

Recipe Source: T. Colin Campbell Center For Nutrition Studies

Buddha Bowls

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Buddha bowls: how to!

  • whole grain
    • ex: rice, oats, barley, quinoa, spelt, bulgur, farro, teff, couscous, freekeh, amaranth, kasha, pasta, wheat berry, sorghum
  • leafy greens
    • ex: kale, spinach, chard, microgreens, cabbage, beet greens, collard greens, watercress, arugula, endive, bok choy,
  • protein
    • ex: tempeh, tofu, beans, lentils quinoa, chia seeds, spinach, chickpeas
  • healthy fat
    • ex: avocado, nuts, nut cheese, olive oil, egg
  • cooked veggies
    • sweet potato, beets, broccoli, carrots, brussels sprouts, peas, asparagus,
  • something fermented
    • ex: sauerkraut, pickles, tempeh, kimchi
  • sauce, dip or drizzle
    • ex: tahini, tamari, sesame seeds, fresh herb
  • garnish
    • ex: citrus fruits, sprouts, 

Get a head start on Mardi Gras! Go Meatless!

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Easy Red Beans & Rice
Vegetarian Gumbo
Creole Vegan Jambalaya
Saffron Baked Beignets
Cajun Stuffed Peppers
King Cake
Cinnamon Apple King Cake
 
One Pot Cajun Pasta
Cajun Tofu w/Grits & Greens
Spicy Gumbo
Creole Fried Rice
Do you have a recipe for a meatless Mardi Gras Celebration? Share in comments, would love to try!
Improve your carbon and kindness footprint! Go meatless for Mondays!
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