Dishes Made with Plant-based Impossible Meat at Cali-Mex Bar and Grill in Hong Kong

Burito

Tacos

Nacho

Advertisements

Cauliflower Burger

Ingredients

350 g beetroot, peeled and grated
1 small red onion, sliced thinly
1 tsp salt
1/4 cup red wine vinegar
1 tbsp light brown sugar
2 tbsp chopped fresh thyme
250 g cauliflower, chopped coarsely
140 g cheddar cheese
1/2 cup canned cannelloni beans, drained and rinsed
1 cup fresh breadcrumbs
2 tbsp chopped fresh flat-leaf parsley
2 tsp finely grated lemon rind
2 tbsp skinless chopped roasted hazelnut
1 egg white, beaten lightly
2 tbsp vegetables oil
8 large butter lettuce leaves
125 g heirloom cherry tomatoes, halved

Lemon Mayonnaise

1/3 cup mayonnaise
2 tsp finely grated lemon rind
2 tsp lemon juice

Method

  1. To make the lemon mayonnaise, whisk ingredients in a small bowl until combined. Season to taste.
  2. Place beetroot, onion, salt, vinegar, sugar and thyme in a medium saucepan. Bring to a boil. Reduce heat, simmer, uncovered, stirring occasionally, for 20 minutes or until beetroot is tender and slightly sticky. Cool.
  3. Boil, steam or microwave cauliflower until tender. Drain and leave to cool.
  4. Thinly slice 90 g of the cheddar. Grate remaining cheddar.
  5. Place cauliflower and beans in a food processor, pulse until coarsely chopped (do not over process).
  6. Place cauliflower in a large bowl with 1/4 cup of the breadcrumbs, the grated cheddar, parsley, rind and nuts. Season and stir to combine. Shape cauliflower mixture into four patties. Refrigerate for 30 minutes.
  7. Dip patties in egg white and coat in remaining breadcrumbs.
  8. Heat oil in a large frying pan over medium-high heat, cook patties for 4 minutes each side or until browned and crisp. Drain on paper towel. Immediately top with sliced cheese for cheese to melt.
  9. Place each patty in a lettuce leaf, top with tomato and a generous spoonful of the beetroot mixture. Drizzle with lemon mayonnaise and top with remaining lettuce leaf before serving.

Makes 4 servings.

Source: Everyday Power Foods

In Pictures: Food of Mana! in Hong Kong

Organic Plant-based Fast Slow Food

Everything You Should Know Before Trying A Plant-Based Diet

Christine Byrne wrote . . . . . . . . .

Plant-based diets have been around forever, but the term is gaining serious traction in 2019. Between #plantbased sweet potato nachos piled with colorful veggies taking over Instagram and Beyoncé offering up free concert tickets to fans who adopt more plant-focused habits, there’s never been a more popular time to move toward plant-based eating.

Plant-based isn’t the same as vegan.

Obviously, a plant-based diet means prioritizing plant foods. But there’s plenty of nuance (and individual flexibility) when it comes to plant-based eating.

“A plant-based diet means eating primarily whole plant foods rich in vitamins, minerals, fiber, antioxidants, and healthy fats,” says Alexis Joseph, RD, who writes the popular Hummusapien blog. In other words, the majority of your diet comes from minimally processed fruits, veggies, whole grains, beans, legumes, nuts, and seeds.

Veganism is one form of a plant-based diet, but it isn’t the only one. While a vegan diet cuts out all animal products, a plant-based diet isn’t so restrictive. (On the flipside, not all vegan foods are inherently plant-based: an egg-free brownie may be vegan, but if its packed with processed ingredients, it’s not quite a plant-based treat.)

“I consider myself plant-based because most of the foods I eat are plant-based,” says Joseph. “That said, I also eat yogurt, cheese, eggs, and fish when I feel like it, and that’s okay!”

“Think about plant-based eating as a template that encourages more plant foods, instead of as a restrictive diet that makes things off-limits,” says David Levitsky, PhD, professor of nutrition and psychology at Cornell University (where you can sign up for tons of online courses about nutrition and healthy living!).

For many people, this can be a healthier approach. “I used to feel like a fraud when I craved foods that weren’t vegan, and looking back, that was disordered behavior,” says Joseph. “I now honor my cravings and fuel myself accordingly, and that looks different every day.”

People choose to eat plant-based foods for a number of reasons.

First of all, there are plenty of health benefits. “A plant-based diet is centered around vegetables, fruits, grains, nuts, seeds, and pulses,” says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area. Basically, all foods filled with vitamins, minerals, antioxidants, and fiber.

Joseph echoes this sentiment. “Plant foods are packed with fiber and phytonutrients that support immunity, combat inflammation, and feed the healthy bacteria in your gut,” she says.

Swapping plant protein for animal protein has benefits, too. “Regularly consuming foods high in plant protein versus animal protein can help prevent and reverse a slew of chronic conditions, including diabetes and heart disease,” says Joseph, who adds that the nutrients in plants help support healthy cholesterol, blood pressure, and blood sugar levels.

Another major reason people choose a plant-based eating style? Cutting back on animal products has significant environmental benefits. “Eating more plant foods reduces your carbon footprint since livestock production is responsible for a good portion of global greenhouse gas emissions,” says Joseph. Plus, “twenty servings of vegetables have fewer greenhouse emissions than one serving of meat, with beef and lamb having the highest emissions,” she says.

Others opt for a plant-based diet to help with weight loss, which could work for you if you keep your calories in check. Plant foods are high in filling fiber and low in calorie-dense saturated fats. But as Levitsky points out, the only way to lose weight is to consume fewer calories than you burn, often referred to as a calorie deficit. (Want to learn more? Sign up for Professor Levitsky’s class here.)

Yes, it’s possible to get enough nutrients from plants.

One common criticism of primarily plant-based diets is that it’s tough to get adequate nutrients—especially protein and omega-3s. Well, it’s totally doable. “You may just need to think outside of the box at times,” says Gorin.

“Think about how you can enhance your diet without focusing so much on taking things away.”

To maximize your protein, she recommends adding nutritional yeast to pasta in place of grated cheese, blending white beans or chickpeas into smoothies, and eating nuts and nut butters on their own or in various sweet and savory recipes. A wide scope is important here since plants contain incomplete proteins (while animal products contain complete proteins). Eating plant-based protein from several different sources will help ensure you’re getting all the amino acids you need to support healthy body functions.

Joseph says not to stress too much about getting enough protein, though. “It’s important to note that protein isn’t just found in meat,” she says.

“A whole food, plant based-diet that’s well balanced with beans, legumes, whole grains, fruits, veggies, nuts, and seeds can easily provide your recommended daily allowance of nutrients like calcium and protein.”

Just be sure you’re eating plenty of these whole foods, as opposed to relying on processed foods for your calories.

Another thing to keep in mind if you’re eating a plant-based diet? Iron. “Your body absorbs heme iron, the type of iron found in animal products, more easily than it does plant-based iron like the iron found in spinach and tomato,” says Gorin. To aid the absorption of plant-based iron, she suggests pairing it with a source of vitamin C. Example: “Squeeze some lemon juice onto a green spinach salad.”

Eating a wide mix of plant-based foods is another simple way to help make sure you’re getting the nutrients you need. “Deficiencies rarely occur when you eat a variety of plants,” says Levitsky.

Gorin adds that taking supplements can be helpful on a plant-based diet.

“You may want to consider a vitamin B12 supplement since many sources of this vitamin are animal-based. You may also want to consider an EPA/DHA omega-3 supplement. These omega-3s would typically come from fatty fish, but vegan algae-based supplements exist. I take these myself!”

But a plant-based diet isn’t always a healthy choice.

Plant-based eating is a safe and healthy choice for the majority of people, but you should always talk with your doctor or registered dietitian before making big changes to your diet.

In Joseph’s experience, she notes that “anyone with a history of eating disorder or disordered eating shouldn’t follow a diet that eliminates food groups, as a plant-based diet in the wrong hands can be abused as another restriction diet.”

If you fall into this category, you can experiment with plant-based recipes, but should probably steer clear of any strict food rules, restrictions, or labels on your eating habits.

If you’re new to plant-based eating, take things one step at a time.

“I always recommend starting small,” says Joseph. “Overturning your entire diet in a day is overwhelming and lessens the likelihood of you sticking with it. Instead of jumping to extremes, pick two small changes to implement each week.” She suggests swapping cow’s milk for an unsweetened dairy-free milk as a first step.

[ . . . . . . . ]

Read more at Women’s Health . . . . .

Eating Lots of Meat Tied to Higher Risk of Liver Disease

Lisa Rapaport wrote . . . . . . . . .

People who eat a lot of animal protein may be more likely to have excessive fat in their livers and a higher risk of liver disease than individuals whose main source of protein is vegetables, a Dutch study suggests.

Researchers focused on what’s known as non-alcoholic fatty liver disease (NAFLD), which is usually associated with obesity and certain eating habits. While dietary changes are recommended to treat this type of liver disease, research to date hasn’t clearly demonstrated whether these changes can work for prevention.

For the current study, researchers examined data from dietary questionnaires and liver fat scans for 3,882 adults who were 70 years old on average. Scans showed 1,337 participants, or 34 percent had NAFLD, including 132 individuals who were a healthy weight and 1,205 who were overweight.

Overweight people who ate the most animal protein were 54 percent more likely to have fatty liver than individuals who consumed less meat, the analysis found.

“This was independent of common risk factors for NAFLD such as sociodemographic factors, lifestyle, and metabolic factors, said senior study author Dr. Sarwa Darwish Murad, a hepatologist at Erasmus MC University Medical Center in Rotterdam, the Netherlands.

“Perhaps most importantly, the association was independent of total caloric intake,” Murad said by email. “We also showed that a diverse diet is important.”

Study participants without fatty liver consumed an average of 2,052 calories a day, compared with 1,996 calories per day on average for people with fatty liver, researchers report in Gut.

People with fatty liver also got more of their total calories from protein: 16 percent compared with 15.4 percent without the liver condition. Vegetable consumption was similar for both groups; meats accounted for the difference in protein consumption.

Most people have a little bit of fat in their liver. Fatty liver disease can occur when more than 5 percent of the liver by weight is made up of fat. Excessive drinking can damage the liver and cause fat to accumulate, a condition known as alcoholic fatty liver, but even when people don’t drink much, they can still develop non-alcoholic fatty liver disease.

The study wasn’t a controlled experiment designed to prove whether or how diet changes might impact the risk of developing fatty liver. Researchers also relied on questionnaires to assess participants’ diets and calorie intake, which can be unreliable, and they lacked data on non-dietary causes of liver fat accumulation including certain medications and viral infections.

Even so, the findings add to the evidence suggesting that healthy eating habits can minimize the risk of fatty liver disease, even when people have a genetic risk for this condition, said Shira Zelber-Sagi, a researcher at the University of Haifa in Israel who wasn’t involved in the study.

“Meat contains saturated fat, especially red meat, which induces fatty liver,” Zelber-Sagi said by email.

Processed meat is particularly unhealthy because it can contribute to inflammation and so-called insulin resistance, or an inability to respond normally to the hormone insulin that can lead to elevated blood sugar levels and diabetes, Zelber-Sagi added. Both inflammation and insulin resistance can lead to fat accumulation in the liver.

The current study results add to the evidence suggesting that people should limit red and processed meat and try to eat more fish and follow a Mediterranean diet, Zelber-Sagi added. A Mediterranean diet is rich in whole grains, fish, lean protein, veggies and olive oil.

At most, people should eat red meat no more than once or twice a week, Zelber-Sagi advised. Processed meat should be avoided or consumed only rarely.

Source: Reuters


Today’s Comic