Vibrant Vegan Meals from Greenfare Vegan Cafe

Hello, Angels Working on Earth Family!

I remember participating in a 21-day vegan kick-off program at Greenfare Cafe before COVID-19. Greenfare offers a variety of delicious vegan meals approved by physicians specializing in vegan diets. The best part was enjoying nutritious meals from a fantastic restaurant, Greenfare Organic Café.

Growing up, vegan food was often considered bland, but my experience has been quite the opposite. I love that I can enjoy flavorful and healthy vegan meals.

As I’ve gotten older, I’ve become more curious about creating vegan meals that will improve my health. Since starting my fitness regime, I’ve become more open-minded and creative, and I feel better too. Some vegan meals are sugar-free and salt-free, and I’ve only added a pinch of salt so far. For example, the meal at Greenfare contained organic red beans, collard greens, bell pepper, celery, brown rice, yellow onions, water, garlic, paprika, black pepper, thyme, and bay leaf. It was light and full of flavor. The serving size was for one person, with 380 calories, 20 calories from fat, 2g total fat, 89mg sodium, 74g carbs, 21g fiber, 7g sugars, and 21g protein. The dish contained 0g trans-fat and 0g saturated fat.

Those who want to add more flavor to their meals can do so by adding salt or spices. As for sugar, it was suggested that fruit be eaten with the meals.

Personal Anecdotes

I remember how excited I was to try something new at the beginning of the program! I couldn’t wait to experience the positive change from processed to natural foods. I wanted to feel vibrant and energized immediately, like Popeye and his can of spinach.

I loved the creative combinations of the food, but I initially found it lacking the rich flavor of the processed foods I had become accustomed to. I approached the meals from a health perspective, knowing that they would improve my well-being. I enjoyed most recipes, but I felt hungry and weak without the meat serving.

Now, I’m taking a different approach. For example, I still enjoy meat proteins but I’m increasing the number of plant-based proteins. The key is to gradually include plant-based foods in my meal plan. That makes me happy, and my gut is happy, too. Remember, we are all different, so do what is right for you.

Plant-based or plant-forward eating patterns involve a diet primarily consisting of plant foods. These include fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It does not require you to be a vegetarian or vegan and give up meat or dairy entirely. Instead, it means you consume more of your foods from plant sources than other sources.

Research has shown that plant-based eating patterns like Mediterranean and vegetarian diets are healthy. The Mediterranean diet includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets consumed less often. The Mediterranean diet is known to reduce the risk of various health conditions.

Vegetarian diets have also been shown to support health, lower the risk of developing certain diseases, and increase longevity.

Eating plant-based diets provides all the necessary nutrients for optimal health and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the required nutrients.

Vegetarian diets come in different varieties, and you can choose the version that works best for you. Semi-vegetarian or flexitarian includes occasionally eggs, dairy foods, meat, poultry, fish, and seafood. Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry. Vegetarian (lacto-ovo vegetarian) includes eggs and dairy foods but no meat, poultry, fish, or seafood. Vegan includes no animal foods.

Coach Tips

Change your thinking about meat. Try having smaller portions and consider it as a side dish rather than the main feature of the meal.

Eat plenty of vegetables. Fill half of your plate with veggies for lunch and dinner. Choose colorful vegetables and snack on them with hummus, salsa, or guacamole.

LOVE!

Reference

McManus, K. D. (2021, November 16). What is a plant-based diet and why should you try it? Harvard Health Publishing. Retrieved January 23, 2024, from https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760