Tag: plant based

Healthy Homemade Snickers Bar

Healthy Homemade Snickers Bar

For the Base:
1/2 cup peanut butter
2 tbsp honey
2 tbsp gluten-free all-purpose flour
1 pinch of salt

For the Caramel:
1/4 cup peanut butter
1/4 cup honey

Vegan Spicy Creamy Carrot Soup

Vegan Spicy Creamy Carrot Soup

Ingredients:
6-8 carrots
1 large yellow onion
4 cloves garlic (peeled)
1 tbsp avocado oil
1 tsp salt
1 tsp cumin powder

Creamy Vegan Garlic Celery Soup

Creamy Vegan Garlic Celery Soup

Creamy Vegan Garlic Celery Soup - Tayler Silfverduk - Cooling and refreshing green soup to nourish your mind and body. #vegan #plantbasedrecipe #veganrecipe #celerysoup #creamycelerysoup #creamysoup #creamysouprecipe #glutenfree #celiac #celery #celeryrecipe #recipe #blendersoup #healthysoup #nourishingfood #rd2be #dietetics


Creamy Vegan Garlic Celery Soup

Those of you who know me know that celery is my absolute favorite vegetable.

I’m talking buying at least three bunches of this delicious vegetable a week.

Why do I love them so much? Maybe it’s because I have a huge “salt” tooth (is that a thing? Well if it’s not it is now) and celery has a fairly high sodium content for vegetables.

Furthermore, celery makes for a delicious and crunchy snack. Perfect for dipping into hummus or tossing into quick salads (which we all know are two other weaknesses of mine).

Celery is a good source of:

Vitamin A – good for vision & immune health

Vitamin K – has a role in blood clotting & bone health

Folate – vital for a healthy pregnancy & cell health

Dietary Fiber – Promotes heart health & healthy bowels

And of course, celery is rich in other vital nutrients and phytochemicals!

Want to reap the benefits of celery yourself?

This Creamy Vegan Garlic Celery Soup is perfect for diving into the wonderful flavors of celery, cilantro, and garlic. Not to mention it’s gluten-free! What more could you ask for?


Creamy Vegan Garlic Celery Soup - Tayler Silfverduk - Cooling and refreshing green soup to nourish your mind and body. #vegan #plantbasedrecipe #veganrecipe #celerysoup #creamycelerysoup #creamysoup #creamysouprecipe #glutenfree #celiac #celery #celeryrecipe #recipe #blendersoup #healthysoup #nourishingfood #rd2be #dietetics
Print Recipe
5 from 1 vote

Creamy Vegan Garlic Celery Soup

Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Main Dish
Cuisine: Dairy-Free, Gluten-Free, Vegan / Plantbased
Servings: 4 bowls

Ingredients

  • 4 cups celery diced
  • 1/2 cup onions diced
  • 2 tbsp avocado oil
  • 1 tsp salt
  • 1/4 tsp garlic powder
  • 1 tsp cumin
  • 1/4 tsp ground pepper
  • 1/2 cup fresh cilantro roughly chopped
  • 1/2 cup raw cashews
  • 3 cups water
  • 2 tbsp Lemon Juice

Instructions

  • Heat the avocado oil in a large pot on medium/high heat
  • Add in the diced onions and cook until clear
  • After cooking the onions, add in the lemon juice, diced celery, salt, pepper, garlic powder, and cumin
  • Cook until al dente (semi soft) (making sure to stir occasionally)
  • Once celery is al dente add in the water, cashews, and cilantro
  • Bring the pot to a simmer and cook for 5 minutes
  • After simmering for 5 minutes, transfer the soup to a blender and blend on high until smooth
  • Garnic and enjoy hot or cold
  • Keeps for up to 5 days in an airtight container in the fridge
Adaptogenic Lemon Matcha Bliss Bites

Adaptogenic Lemon Matcha Bliss Bites

Ingredients:
1 cup coconut flakes
1/4 cup almond flour
2 tbsp honey
1 tbsp coconut oil
1.5 tsp Four Sigmatic matcha tea powder
1 tbsp lemon juice

Sneaky Ways to Eat Enough Protein

Sneaky Ways to Eat Enough Protein

Let’s get Sneaky with Protein!
Do you struggle with eating enough protein during the day? It can be tough to eat enough protein if you’re plant-based, vegan, or if you simply just don’t enjoy meat. However, just like there are creative ways to eat enough vegetables, there are some sneaky ways to eat enough protein.

Health Benefits of a Plant-Based Diet

Health Benefits of a Plant-Based Diet

Benefits of a Plant-Based Diet - Tayler Silfverduk - Curious as to why it seems like everyone is jumping on to the plant-based diet bandwagon? There might be more to it than you think! Learn all about the scientifically proven benefits of a plant-based diet here.

Plant-based eating has been growing in popularity over the past few years. People have been swearing by eating a plant-based diet as a means to good health.

As we all know, nutrition is a key aspect of overall health and wellness. With the United States facing a growing obese and chronic disease plagued population, it’s important to start focusing on diet.

By diet, I mean a person’s overall lifestyle and eating pattern, not a temporary means to achieve a goal.

Diet is a vital tool for preventative and complementary care. It can be impactful in improving the health of individuals.

Recent studies have shown that a plant-based diet could be a healthy option that adults can use as the way to prevent some chronic diseases and lose weight.

With the all of the health benefits of eating plant-based, it’s no wonder people are starting to follow this increasingly popular diet.


What is a plant-based diet?

A plant-based diet is one that focuses on foods sourced from plants and not from animals. This means people who follow a plant-based diet will try to avoid eggs, meat, poultry, dairy products, etc. and instead focus on eating more fruits, vegetables, whole grains, and legumes.

A recommended daily eating pattern for a plant-based diet involves:

◊ Vegetables: as much as you desire
◊ Fruits: 2-4 servings
◊ Whole Grains: 6-11 servings
◊ Legumes: 2-3 servings
◊ Nuts: 1-2 ounces
◊ Seeds (ex. chia, flax, hemp): 1-3 tbsp
◊ Fortified Plant Milk (ex. Cashew milk): 2-3 cups
◊ Fresh herbs and spices: as much as you desire
(Hever)

It’s important to note that the amount of recommended servings is dependent on your calorie needs and thus the ranges are provided. It’s also important to note that a plant-based diet is not the same as being vegan.


Health Benefits of a Plant-Based Diet - Tayler Silfverduk - #plantbased #healthfacts #nutritionfacts #vegan - Want to know if adjusting your diet to be vegan or plant-based can benefit you? Find out more on my informational blog post all about making the switch! #veganfacts #dietfacts #dietinfo What are the health benefits of a plant-based diet?

In her written piece, Plant-Based Diets: A Physician’s Guide, Julieanna Hever talks about the many specific health benefits of a plant-based diet.

Some of the found health benefits include:

◊ Weight management
◊ Reduced risk of heart disease
◊ Management of hypertension & hyperlipidemia
◊ Management of hyperglycemia and even diabetes
(Hever)

This means a plant-based eating pattern can effectively help you lose weight and keep it off, a battle that many struggle with. The key is that following a plant-based diet becomes an enjoyable lifestyle rich in nutritious and delicious food that will keep you eating healthy.

Additionally, a plant-based diet can help with managing heart health and blood pressure due to its high-fiber nature. Lastly, this diet can help regulate blood glucose, and much more.

It’s no secret that eating a diet rich in a variety of fruits and vegetables is healthy and a plant-based diet involves doing just that.

Fruits and vegetables are rich in phytochemicals, which are plant chemicals that provide beneficial impacts on the body. Fruits and Vegetables are also rich in vitamins, and antioxidants that all provide their own positive impacts on the body as well. So naturally consuming a diet higher in these beneficial compounds would have a beneficial effect.

Additionally, consuming a diet rich in whole grains, legumes, and produce will provide the body with a good source of soluble and insoluble fibers. These dietary fibers found in these foods help promote digestive, heart, and immune system function (Hever).

Thus, following a diet, such as a plant-based diet, that is naturally rich in these foods can have a valuable impact on health.

Some things to take into consideration:

All of these benefits occur when consuming a balanced plant-based diet. It’s important to know that a deficiency in vitamin B12 can occur as it’s the only nutrient not able to be sourced directly from plants. Supplementation may be necessary in order to ensure adequate intake, however, some plant milk is fortified with it. Additionally, vitamin B12 can be found in fortified cereals and nutritional yeast.


What to take away:

It’s easy to see why a plant-based diet is growing in popularity. The benefits like weight management and improved heart health associated with this eating pattern make it an appealing diet to follow for those looking to improve their health through diet.

A great way to get your toes wet into plant-based eating is to eat plant-based for one day a week. It’s a great way to get creative in the kitchen and use up some of your produce before it goes bad.

Looking for some plant-based recipes? Try out my Zucchini Hummus or my 4 Ingredient Fudge.

*This post serves merely as an educational reference for those looking to learn more about a plant-based diet and it benefits. It is not by any means a formal recommendation. Please consult a physician or dietetic professional before making any serious diet or lifestyle changes.


Works Cited

Hever, Julieanna. “Plant-Based Diets: A Physician’s Guide.” The Permanente Journal 20.3 (2016): 93–101. PMC. Web. 26 Apr. 2018.

Easy Seaweed Salad Recipe

Easy Seaweed Salad Recipe

Ingredients:
For the Salad Base
2 Cucumbers
8 sheets of nori
2 bunches of kale
For the Dressing
1/4 cup tahini
1/4 cup lemon juice

Simple Gluten Free Granola

Simple Gluten Free Granola

Ingredients:
2 cups gluten-free oats
1/4 cup hemp hearts
1/4 cup chia sees
1/2 cup shredded coconut
1/4 cup raisins
1/4 cup melted coconut oil
1/3 cup honey
1 tsp honey

Difference Between a Plant-Based and a Vegan Diet

Difference Between a Plant-Based and a Vegan Diet

The Difference Between a Plant-Based and a Vegan Diet - Tayler Silfverduk - Want to know what's different between eating plant-based and vegan? This post breaks it down!

What’s the Difference Between a Plant-Based and a Vegan diet?

With all the different eating patterns out there, it can get hard to keep track of them all. There are two diets that are considered popular in the food world and it might be a bit difficult to tell them apart. While they sound like they are the same, a plant-based and a vegan diet are different from each other. What’s the difference between a plant-based and a vegan diet? To summarize it briefly, the difference is the extent to which an individual takes each lifestyle and eating pattern.

A Vegan Diet

I am a firm believer that any change in your diet is a lifestyle change. However, going vegan is different in that it impacts more than just the food eaten. Vegans eat solely plant-based thus, they don’t eat anything sourced from animals. This means vegans avoid meat, eggs, lard, dairy products, and sometimes even honey. However, vegans apply this avoidance of animal-products to all the things in their life. While avoiding animal-based foods, they also won’t use clothes, shoes, etc. that come from animal too (say goodbye to that leather jacket). Additionally, products tested on animals are also avoided. That eyeliner that was tested on animals? Yeah, that’s not going to cut it. Vegans are dedicated to sourcing products that don’t involve harming animals. Going vegan isn’t just a diet choice; it’s a lifestyle decision made based on moral beliefs.

A Plant-Based Diet

A Plant-Based Diet is not as extreme as a Vegan diet. This diet involves following a similar eating pattern as a vegan. However, a plant-based diet focuses on plant-based foods with limited to no animal products. A plant-based diet also doesn’t involve the same everyday product restrictions (so in this case, people eating a plant-based diet might still wear leather jackets and use hygiene products tested on animal etc.). The choice to follow a plant-based diet is not as morally loaded as it is to follow a vegan diet. Sometimes this decision is made in an effort to live a healthier lifestyle. This is because following a plant-based diet has been proven to provide a ton of preventative and overall health benefits to the people following it (Hever). Other times this decision is made out of respect for animals (much like making the choice to follow a vegetarian diet) without the need to take it to the extreme of avoiding all animal-based products.

Ultimately, the main difference between the two is simply the extent to which they avoid animal products. Vegans will avoid all animal products (even when it comes to clothing and soaps) and plant-based eaters will limit/avoid just animal food products.

Works Cited:

Hever, Julieanna. “Plant-Based Diets: A Physician’s Guide.” The Permanente Journal 20.3 (2016): 93–101. PMC. Web. 26 Apr. 2018.

The Difference Between a Plant-Based and a Vegan Diet - Tayler Silfverduk - Want to know what's different between eating plant-based and vegan? This post breaks it down!