Tips for Plant Based Living - Dining Out

One of the most common concerns for those newly transitioning to a plant based diet is what to do when faced with eating in restaurants.  Those that have never had any experience with any type of plant based diet may feel completely lost at their once favorite restaurants staring at their once go to menu item of choice. But, don't fret!  Plant based eating while out is not as hard as you might think if you follow these simple tips:

7 Tips for Plant Based Restaurant Eating:

1. If possible, choose a vegan, vegetarian, or vegan / vegetarian friendly restaurant - Depending on the occasion or the person you are dining with, you may be able to dictate the restaurant that you dine at. There are several IPhone / Android apps, both free (VegMan) and paid (VegOut, shown in the pic), that will recommend any known vegan or vegetarian restaurants near your location (using GPS location tracking on your phone).  No smartphone? No problem! Similar information is available online on sites such as www.happycow.com and www.vegdineout.com
   
   
2. Know the menu before you go - If you can't choose the restaurant yourself, but know in advance where you'll be going, take some time to review the menu online before you go.  Most restaurants have not only menus available online, but also allergen information.  Dishes with meat, poultry, or fish are typically not difficult to spot, while dairy and eggs can be more challenging; however, since these are two of the big, legally mandated allergies in the US, you can spot non-plant based items by checking to see if they are labeled with allergy warnings for dairy or eggs.  Here's what an allergen guide looks like from a commercial chain restaurant. You can even print the allergen info to take with you to the restaurant, just in case you need to double check an item.



3. Don't be afraid to ask questions - The servers are there to
   help; they work off tips, so they want you happy!  If you're curious about an item, ask your server.  If they don't know, they will, if they are a good server, have no problem checking with the kitchen. If you are concerned that you will be a bother or be faced with an annoyed servers, you may find it easier to allude to allergies as the reason for your avoidance.  Restaurant staff will be even more inclined to assist you with getting accurate
   information when they are concerned that you may become ill if ingesting certain ingredients!
   
   
4. Check for house specialty menus, even in chain restaurants - Restaurants can vary by location, and depending on your area's market, some stores may create vegetarian menus, which should have items for selection that can be made sans cheese to become vegan dishes. You would be surprised where vegetarian, and even gluten free, menus are popping up these days.
   
   
5. Avoid common items where non-plant based ingredients may hide - If you haven't been able to review the menu and don't want to rely on the wait staff, stick to avoiding common non-plant based foods and dishes.  Creamy sauces, breaded fried items, breads and baked goods (although this is definitely one worth asking about because MANY breads are vegan), re-fried beans at Mexican restaurants, Indian food cooked traditionally with ghee, coffee beverages such as those at Starbucks, fresh pastas, beef broth based soups, and, surprisingly, most veggie or black bean burgers to name a few common ones.  If you are into cooking, then this may be easier since you have a basic idea of what's "usually" in dishes.
   
   
6. Go for simply ingredient dishes or plain sides - In conjunction with step 4, you can gravitate toward simply, few ingredient items - green salads, any vegetables requested without butter, most pastas (as long as not fresh), vinaigrette salad dressings.  If the dish you've ordered only has a few ingredients, then it's easier to make sure all the ingredients are plant based.
   
   
7. Modify or substitute certain ingredients - At most restaurants, turning a dish plant based is as simply as requesting to have one ingredient omitted or substituted with a plant based option.  At your favorite Mexican restaurant, substitute black beans for any burrito or tacos that normally have meat. Request pastas or salads without meat, or if a tofu option is available You may still have to pay full price even if you are ordering a a chicken salad without the chicken, but in a pinch, at least you would be able to eat something plant based.
   
   
8. When all else fails, carry snacks and enjoy the socializing - If you are fearing the worst, throw a few almonds in a baggie, grab a green smoothie to go, or munch on an apple on the way there. Once at the restaurant, focus on enjoying the company, rather than the food! ;) 

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Food Facts: Chia Seeds

If you remember the 80’s and think the name sounds familiar, you are probably right!  The same little seeds that give those terracotta figurines their signature hair-like greenery are actually a powerful super food.  The Chia Pets of the 80's may have replaced the 70's pet rock as the must have fad whilst simultaneously planting the jingle in our heads for years to come ("Cha-cha-cha Chia!"), but using chia seeds as a food source has actually been in practice for much longer.  In fact, chia seeds were a staple food of the Aztecs.  Today, chia seeds are slowly coming back into mainstream, thanks in large part to health based TV shows like The Dr. Oz Show, and with good reason.  These little seeds have powerful nutritional value and can be effortlessly added into any diet.

Nutritional Powerhouse

There are two varieties of chia seeds.  Black chia seeds, Salvia, which is generally wild grown, and white chia seeds, Salba, which is the cultivated version.  While there is some debate over whether white or black have more nutritional value, most experts seem to believe the nutritional difference are minimal.  Black chia may have more fiber, while white may have slightly more Omega-3.  What is certain, however, is that when it comes to super foods, chia is at the top of the list.  The nutritional facts are impressive and almost definitely will surprise those that have no experience with this super seed.

• Chia is a complete protein, meaning is has ALL the essential amino acids that the human body must get from food sources.
• Chia has gram for gram more omega-3 than salmon
• Chia has gram for gram more calcium than milk
• Chia has gram for gram more fiber than flax seed
• Chia has gram for gram more iron than spinach
• Chia has gram for gram more antioxidants than blueberries
• Chia has gram for gram more magnesium than broccoli
• Chia has gram for gram more folate than asparagus

Weight Loss Benefit

In additional to the powerful nutritional punch delivered in these seeds, chia is often called the "Dieter's Dream Food" because it absorbs liquid and expands, increasing its bulk.  This, in combination with the high fiber content, does two important things for those trying to limit calories - fills you up while making you feel full longer and digests slowly, keeping blood sugar stable.  

Versatility

Chia is extremely versatile and can be used in many dishes and preparations.  1 tbsp of chia seed can be combined with 3 tbsp of water, then put in the refrigerator overnight to create a gel.  The gel, which is taken as is by some athletes as an energy / protein gel, can be used to thicken smoothies or even used in baking as an egg replacement.  Gelling chia also helps to make the nutrients in the seeds more easily available and absorbed by the body.  Whole or ground seeds can be sprinkled in almost any dish - in oatmeal, over fruit, in soups, in salad.  Chia seeds do not have a strong or distinctive taste, so they can be added to almost any dish without changing the flavor.  Chia is also found in a popular brand of baby food pouches, HappyTot; the pouches are a combination of fruit, vegetable, and Salba, and can be kept chilled in the refrigerator and used as a quick snack for kids or adults.

Recommended Serving

As chia is a high fiber food, it is best to start with a smaller amount and increase over time, especially for those with an existing diet that is low in fiber.  Start with ½ a tablespoon added to food once a day, then increase gradually until reaching 2 - 3 tablespoons daily.  Those with food allergies to sesame or mustard seed or those on high blood pressure medication should consult a physician before added chia to their diet.

More Info

http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/chia-ancient-super-secret

http://salba.com/index

http://www.salbasmart.com/salba-chia-versus-generic-chia/

http://www.realrawfood.com/chia-seeds-10-benefits

http://www.webmd.com/diet/features/truth-about-chia?page=2

http://www.happybabyfood.com/categoryblog/173-whatissalba

Done in 60 Seconds – Amaranth “Popcorn”

Air popped popcorn, from non-GMO corn, is one of my favorite snacks. Perfect for movies with a little vegan butter, garlic powder, and course salt. Great for the holidays when coated in caramel and mixed with nuts for popcorn balls. A low cal snack that’s great source of fiber.

So when I stumbled upon an article that mentioned popped amaranth, I was intrigued, and after making it, I was addicted! It quickly became a favorite of both my husband and especially my two year old!

   

If you’ve never heard of amaranth, it is one of the ancient or Biblical grains. Used largely in Mexico, especially as a coating for candy to give a textural crunch. It’s packed with protein, fiber, calcium, and tons of other essential nutrients, and cheap to buy, especially from a bulk source like Whole Foods or your local farmers market or health food store. What you are buying and cooking is actually the seed of the grain, and the seeds are tiny.  When raw, it looks like this:

It can be cooked like rice, 2 to 1 ratio, boil then simmer 15 – 20 minutes, and prepared this way has a texture similar to cream of wheat with a bit of a sweet, nutty flavor. Popped, the taste and flavor are completely different. Somewhere between popcorn and puffed oats, it’s a fast, filling snack with tons of possibilities.

This recipe uses garlic and hemp oil, giving it a rustic Italian flavor, while added healthy Omega 3 and 6. Alternatively, you could coat in melted vegan butter and cinnamon sugar for a sweet snack or dessert. Or, replace the hemp oil with olive oil for a more traditional, less nutty flavor while adding a squeeze of lime juice and some cayenne for a little heat. Plain amaranth can be added to salads for texture and added protein, or try rolling a banana in it for a quick breakfast on the go!

This is such an easy, wholesome, crowd pleasing snack that you will want to make a lot!  Luckily, if you run out, it only takes a second to whip up a new batch!

Garlic Hemp Oil tossed Popped Amaranth

1 cup amaranth

2 tbsp hemp oil (you can substitute olive oil if you don’t have hemp oil on hand)

1 tsp garlic powder (or more to taste)

Pink Himalayan salt to taste

Heat a large skillet or frying pan with lid (you will need a non-stick pan with a clear lid) on over medium to medium-high heat for about 3 minutes. Once the pan is hot (you can test by sprinkling a little water on the pan, if it jumps and sizzles, the pan is ready), pinch a handful of amaranth between your fingers and drop them on to the pan in a circular motion so that they are evenly distributed throughout the pan. Cover the pan immediately. Amaranth will begin to pop within 10 to 15 seconds, if they do not, the pan is not hot enough. Allow amaranth to pop for 30 seconds or so.

You will see the seeds turn white as they pop:

You will be able to see when most kernels are popped and popping slows. Do not overcook! They will quickly go from done to burned, so err on the side of undercooking rather than overcooking. Not all kernels will pop, this is OK. They have still been toasted and are edible and should be left mixed in with the popped kernels. You are just looking for most of the kernels to pop. When about 70 – 80% have popped, the batch is done and must be removed from the hot pan immediately. You must transfer the popped amaranth to a bowl, removing it completely from the hot pan. Even if the pan is removed from the burner, it will still be hot enough to continue cooking, and potentially burn, the amaranth.

Set aside bowl with popped amaranth, and continue popped the remaining amaranth in batches. Batches of small handfuls work best. You do not want to pour the whole ½ in at once because it will over crowd the pan and more amaranth will burn before most can pop. Small pinches with your fingers work best, each batch should average around a ¼ or less. If you do decide to pour the amaranth in the pan with a measuring cup, you will need to give the pan a little shake to disperse the grains evenly in the pan. If they are piled up in the pan, they will not begin popping right away, which will lead to burned amaranth.  

Once all batches are complete and transferred to bowl, drizzle oil over amaranth and sprinkle with garlic powder and salt. Use a spoon to toss the amaranth so that it is evenly coated.

Serve immediately or store in bags for later. It can be eating with your hands but can get messy, more apt for eating off a spoon.









The kernels are small, but very filling!