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Find Your Pasture-Raised Thanksgiving Turkey from a Local Farm
Carolina Farm Stewardship Association | 11/08/2019
Support local farmers on Thanksgiving by buying a locally-sourced turkey.
It’s that time of the year where we share where you can locally source the centerpiece for most people’s Thanksgiving dinners: the turkey!A local, pasture-raised Thanksgiving turkey is a wonderful way to honor the tradition of the season – celebrating bounty, harvest, friends, and family. And furthermore, it’s also an easy way to support your local economy, have greater transparency with where your food comes from, and the taste—oh the taste!
In addition to being given lives on pasture, the turkeys you’ll find from CFSA member-farms in this list are also nutritionally better for you. According to the Rodale Institute, “Pastured birds eat grasses and legumes that contain vitamin A and omega-3 fatty acids, nutrients that are known to reduce cholesterol. Pastured birds also have more access to adequate space, fresh air, sunshine, and exercise, and thus maintain better physical health than confined birds. With more exercise, birds maintain a lower fat content, which is healthier for the bird and the consumer.”
Use your Thanksgiving feast as an affirmation of your commitment to sustainable agriculture or as a good excuse to start a new tradition! Check out this list we’ve put together of CFSA member-farms raising turkeys for the holidays. You’ll find:
If you don’t see a farm close to you, you can expand your search by talking to farmers at your local market or asking your favorite farm-to-table restaurant where they source poultry. A quick chat with the farmer or perusal of their website should inform you that their production practices align with your values.
- Contact Information
- Details on how to order
- A description of their turkey production practices.
Gobble, gobble!Midlands – South CarolinaUp On Cedar Knoll Farm, Jackie Cavallin & Steve Acuff
- Location: Blythewood, SC
- Contact Info:
- Preferred contact: email@example.com or (803) 240-6512
- How to order: All reservations are sealed by receipt of a $20 deposit. The deposit can be sent as a check or via Paypal using our email address above. Please include the desired weight range when making a deposit/reservation. Average weights for our Bourbon Reds, after processing, are 6-11 pounds for young hens, 11-18 pounds for young Toms, both at $8.00/lb. Smaller to mid-range weight birds reserve out quickly! This year’s birds will be fresh, not frozen, and come with roasting instructions. We will harvest on-farm Saturday, Nov. 23. Pickups will be on-farm on Sunday, Nov. 24 through Wednesday, Nov. 27. We do not ship. Balance due at pick up: cash, check, Paypal, Square for debit/credit card.
Five Forks Sustainable Farm, Lisa and Taylor Rees
- Farming practices: We raise heritage Bourbon Reds, which are laid, hatched, and raised free-range (cage-free) on our property. These turkeys forage naturally on our wooded pastures and are supplemented with herbs, various plants & trees, acorns and also vegetables grown in our garden. No added hormones or antibiotics. SCDOA Meat/Poultry Handlers License: H-00-218, National Poultry Improvement Plan: 56-519, SC Small Flock Certified, CFSA & Livestock Conservancy Members.
- Location: Pageland, SC
- Contact Info:
- Preferred contact: firstname.lastname@example.org or Facebook (above)
- How to order: We prefer email, a personal message on Facebook or ordering through our online store. Please let us know the approximate desired weight. Price is $5/lb, with pickup at Union County Farmers’ Market or at the farm. A deposit of $20 is required and can be made online. We can deliver with small delivery charge.
Coastal – South CarolinaVital Mission Farm, Jeff Siewicki
- Farming practices: We are raising a small flock of 30 Broad-Breasted Bronze turkeys on pasture with supplemental feed. Turkeys range from 10-30 lbs. Order early for the best selection of desired weight.
- Location: Wadmalaw Island, SC
- Contact Info:
- Preferred contact: Vitalmissionfarm@gmail.com or (843) 405-7227
- How to order: All of our products can be picked up at the farm (just call or email us in advance to be sure we will be there). We also deliver to your door in the Charleston area for a flat $5 fee regardless of order size. Just choose “Pickup” or “Delivery” during checkout. We deliver on Monday afternoons for purchases made the previous week, and we ask that if you will not be home to leave a cooler with ice on your porch to keep your turkey cold.
- Farming practices: All of our turkeys are pasture raised and obtain around 50 percent of their diet from grass and bugs they forage for. Due to this diet the birds stay healthy and we never have to use any medications or chemicals on our farm. They also act as our natural lawn mowers and fertilizers. Our mission is to grow food that is healthy for people, animals, land, and environment.
To see a list of North Carolina turkey farmers, click here.
A Squash for Every Season: 12 Powerhouse Gourds to Gorge On Through the Year
Whether you prefer spring, summer, winter, or fall squash, one thing's for certain: you can't go wrong adding gourds to your diet.
If you like pumpkins and other squash, chew on this unsavory thought: you may not have been able to eat these delectable gourds had they gone into extinction thousands of years ago. Once a mainstay of mastodons and giant ground sloths, squash almost disappeared with their predators when the landscape changed. A few remaining seeds kept them around, allowing the crop to be domesticated by humans.Today, squash is marked more by its season than its intriguing past. Although it can be eaten all year long, squash is planted, harvested, and picked during certain seasons and classified by when it's best to consume. But whether you prefer spring, summer, winter, or fall squash, one thing'sfor certain: you can't go wrong adding gourds to your diet. And with so much variety and nourishment in this versatile fruit-used-as-a-vegetable, you'll get to spread out the goodness yearlong.
Here are 12 squash worth your attention--and appetite. Gorge on these and see how, no matter what time of year, you can get heaps of tasty nutrition from a historic, ordinary food staple.Winter SquashWinter squash refers to gourds that are planted in warm weather but harvested before the first frost. You can store them in a cool, dry place and enjoy them for months. What's especially notable about winter squash is their colorful appearance--from bright oranges to deep yellows and greens--and rich, nutritious flesh, which has powerful anti-cancer benefits, according to the American Institute for Cancer Research. The seeds have something to tout too: chock-full of protein, soluble fiber, vitamins, and minerals, they can be roasted for a healthful snack. The versatility of winter squash dates back to the Native Americans, who ate the flesh, flowers, and seeds and used the outer shell for utensils and containers. Nowadays, winter gourds are typically baked or roasted to bring out their flavor and texture.Here are four top-ranked winter squash not to miss:
Spring and Summer SquashClaims the National Gardening Association, summer squash are "prolific, reliable producers" that grow fast--often maturing within two months of planting. They are harvested when immature and tender. While they continue to produce through the summer months, they don't store well, so you'll want to consume them soon after you buy them.
- Butternut squash. The brilliant orange flesh and sweet flavor of this popular gourd may be its claim to fame, but butternut squash has a host of health benefits too. It's abundant in beta-carotene, cancer-fighting alpha-carotene, and vitamin C and no slouch when it comes to fiber, with more than six grams per cup. Its mild flavor goes well in any number of dishes, from stews to smoothies.
- Hubbard squash. Hubbard squash is easy to spot. It's the large gourd--reaching up to 20 pounds in weight--with the dark green, orange, or blue rind. But don't be intimidated by its size; hubbard squash contains a pleasantly sweet, grainy flesh that's perfect for everything from pureed side dishes to filling for a pie. A fan favorite? Sauté diced hubbard in olive oil with onions, garlic, and rosemary for some savory hubbard hash.
- Acorn squash. Probably the healthiest winter squash of all, the acorn variety offers ample doses of folate, calcium, magnesium, and fiber, not to mention more potassium in a cooked cup than two bananas. You can't mistake this gourd, as it's shaped just like its name. Choose a squash that's heavy for its size with a good balance of dark green and orange coloring.
- Banana squash. Considered a superior gourd, banana squash can be used in place of other winter squashes, including butternut and kabocha squash. Resembling a banana in shape, this gourd can measure as long as three feet. Its nutrient-rich flesh has an earthy, sweet flavor. As large as this gourd gets, the seeds inside are few and far between, making it convenient to eat, whether sliced and roasted, baked, or grilled.
Summer squash, many of them available in late spring too, come in an array of shapes and colors. They deliver when it comes to nutrients and antioxidants, which make them a standout for fighting disease. They're also low in calories, carbs, and sugars. If you're heading to the farmer's market this spring and summer, you won't want to bypass these varieties of squash:
Fall SquashThough many squashes available during autumn get categorized as winter squash, they pop up at the market late summer through early fall. These gourds pack a punch when it comes to nutrients and don't lack in looks or versatility, either. You might pick up a squash or two to adorn yourhome and kitchen counters and tabletops for some festive fall decor.
- Zucchini. By far the most common summer squash, zucchini boasts a range of important nutrients, including vitamins C and A, manganese, and potassium. Zucchini also contains anti-inflammatory properties that help fight heart disease and carotenoid antioxidants to maintain good eye health. Resembling a cucumber, zucchini can be used in many dishes or eaten alone. Its high-water content makes zucchini a great weight-loss food and digestive aid, too.
- Yellow squash. Another common summer squash, yellow squash comes in crookneck and straightneck varieties, both with similar textures and flavors. Packed with vitamins A and C, fiber, and bone-strengthening manganese, yellow squash is a nutritional powerhouse with versatile uses. Fry it, grill it, or slice it and toss into spaghetti, chili, salads, soups, or a vegetable medley.
- Chayote squash. Pear-shaped and pale lime green, chayote squash is nearly 95 percent water--which, along with plenty of folate and vitamins C and K, makes this gourd excellent as a diuretic for gas and bloating as well as heart-protective. It can be eaten raw, like an apple, or sliced, boiled, and seasoned as a vegetable.
- Pattypan squash.With a strange name and an even stranger shape--resembling a disc-shaped UFO--pattypan squash has many of the same nutrients as other summer squash, with more vitamin A and cell-dividing folates than zucchini. Also known as scallop squash, pattypan can be sliced for salads, stuffed with mushrooms and herbs, or used in pies. Choose small pattypans, since they cook more easily and can be eaten whole.
While pumpkins may be the favorite and most well-known gourd of autumn, there are several other varieties that deserve recognition--and a place at your dinner table during the fall months:
Squash is a versatile, year-round food that can boost your health, inspire your taste buds, and keep your kitchen colorful, festive, and nutrition-filled. Enjoy these gourds of goodness through the seasons and make eating squash a health habit you won't regret.
- Carnival squash. Its colorful, speckled rind makes the carnival squash look as fun as its name. But inside, you'll find a wealth of nutrition and rich, buttery flavor. Carnival squash is actually a hybrid of the sweet dumpling and acorn squashes and tastes similar to a sweet potato when roasted. Another notable perk? It's one of the cheapest gourds you'll find.
- Delicata squash. Cylindrical with green stripes, you can't mistake the delicata gourd--and you won't want to. This easy-to-cut, clean, and cook squash make it convenient to eat, plus its creamy texture rivals no other. Either roast these gourds or stuff them with savory fillings, including herbs, nuts, and cheese, for a delicious meal or side dish.
- Sweet Dumpling squash. They say the best things come in small packages, and this may be true for sweet dumpling squash. It's petite in size, at less than two pounds, but has a tender rind that's edible along with a satisfyingly sweet flesh. You can do just about anything with this gourd--bake, steam, mash, or stuff it. Or, put it on display; the tiny, green-striped gourd makes an attractive fall decoration.
- Kabocha squash. Shaped like a small pumpkin, kabocha squash comes in green and red varieties. This Japanese gourd has a distinct chestnut-like texture and a honey sweet flavor. It cooks up like custard, which makes it ideal for pie filling. Because of its small size, kabocha squash is especially useful for single servings or to feed a small family.
Making nutritious choices
Dr. Imtiaz Khan | 04/30/2019
Did you know that fruit juice isn't the healthiest choice? Learn how to make healthier food and beverage choices that help you ...
- Vegetables and fruits — Eat a rainbow of colors!
Benefit: Helps reduce risk of heart disease, certain types of cancer and obesity
- Whole grains
Benefit: Helps reduce risk of type 2 diabetes and can help maintain or lower body weight
- Dairy products
Benefit: Helps reduce risk of osteoporosis and can lower blood pressure
- Lean proteins like fish, poultry, beans and nuts
Benefit: Helps with the formation of red blood cells and builds muscle
To get a better idea of how much you should eat, visit www.choosemyplate.gov.* They have online tools to help you plan affordable meals and learn about the best foods from each food group. Remember — balance is important when it comes to healthy eating.
Don’t shop when hungry, because it’s too tempting to make poor food choices. Check out these shopping tips:
- Some of the healthiest foods don’t have labels.
- The perimeter of the store is where you’ll find less processed foods — try to avoid the middle of the grocery store, if possible.
- If you buy produce that’s in season, you’ll get the best flavor and price.
- Think healthy swaps, like hummus instead of dressing for dipping vegetables, or veggie wraps instead of bread for lunches.
- Consider choosing a different food if “sugar” is listed as one of the first three ingredients.
True or false
□ True □ False Some ingredients can go by many names.
True. You might be surprised just how many names one ingredient can have.
□ True □ False A healthy eating plan limits foods high in added sugar and sodium and ones that contain trans fats.
True. Some examples of foods to limit are:
- Soda and candy. They contain added sugar.
- Lunch meats, breads, canned soups. They have added sodium.
- Trans fats. They can be hiding in microwave popcorn, crackers and biscuits.
□ True □ False Fruit juice is a great way to get a serving of fruit.
False. While you can get nutrients from fruit juice, it’s better to eat the whole fruit. The whole fruit contains fiber, which is good for your heart and will help you feel full. Adults should drink no more than 1 cup of juice per day, and kids age 4-6 should drink no more than half a cup per day.
Making just one better choice each day will help you feel empowered to live a healthier life. We’re here to support you all the way!
*Choose My Plate is an independent organization that offers health information you may find helpful. This link leads to a third-party website. Those companies are solely responsible for the privacy policies and content on their sites.
- Vegetables and fruits — Eat a rainbow of colors!
Turn Your Kids into Cooks for a Healthier Adulthood
Getting your kids interested in cooking can turn them into healthy adults.
Want your kids to be healthy eaters for life? Teaching them to cook when they're young may be the answer, according to a study published in the Journal of Nutrition Education and Behavior. Not only will learning to cook help them maintain healthy eating habits well into adulthood; they'll be more likely to avoid fast-food trips, eat nutritiously at home, and sit down with family to dine. The best part? It's easy to instill the love of cooking early on. Try these ideas and whip up some culinary fun with your kids:Show by ExampleIf you don't do much cooking, your kids probably won't have the inclination either. Children learn from adults and adopt habits and interests through example. Be a role model for them to follow. Spend time in the kitchen making meals and snacks for the family. Most importantly, have a positive and enthusiastic attitude while you cook and create healthy, flavorful recipes that everyone can enjoy.
Make Recipes Kid-Friendly
Kids need time to become culinary experts. Make sure you adjust recipes to fit your children's interests and level of understanding. Use cooking terms that are simple, along with ingredients that are familiar yet wholesome. There are many places to look for youth-friendly recipes. Check online, invest in a cookbook for kids, or get recommendations from cooking-savvy friends and family members.Begin with BakingBaking is a good segue to cooking because it's easy to learn, fun for kids, and satisfying to their sweet tooth. Once they master how to bake their favorite treats, they're apt to try more challenging endeavors in the kitchen. If you're worried about the nutritional downfalls of baking, keep this in mind: homemade baked goods are healthier than their store-bought counterparts, which can be loaded with sugar and processed ingredients.Take Them Grocery ShoppingGrocery shopping is productive entertainment for youngsters, especially when they have a part in selecting items. Help your kids write up a grocery list with foods they'll use to cook with. Research has shown that involvement in the entire process of cooking, including shopping for food, leads to better dietary habits long term. Plus, your kids will learn about the cost and nutritional value of different foods.Host Cooking Days with FriendsKids love spending time with other kids, so why not invite their friends over for a day of cooking? A group cooking activity is a great way to learn new culinary skills, socialize, and engage in teamwork as they prepare food with their peers. Have your children help decide what to make, gather the necessary cooking supplies and ingredients, and put together a cooking-day agenda.
It's never too soon to get your kids interested in cooking. You won't just engage them in a fun and useful activity; you'll help them improve their eating habits--and health--for life.
5 Ways to Get in Shape for the New Year
Have you vowed to take care of your health and lose weight for the New Year?
Have you vowed to take care of your health and lose weight for the New Year? If so, you aren't alone. Losing weight is one of the most common New Year's goals out there. The good news is that it doesn't need to be difficult to drop pounds and get in shape. Here is some advice that will not only help you reach your goal of losing weight, but also improve your health.Get MovingJust because it's winter doesn't mean you can't go outside! If you live near hiking trails, don't let the fact that there might be snow on the ground (or cold outside) deter you. Winter hiking is athletic and it has been shown that you burn calories at a faster rate than if it were warmer outside. If you don't have hiking trails, walking or running on a track or the road can also help you get in shape.However, you don't need to go hiking, walking, or running in order to get moving. You can easily get a great workout indoors, too. Options include joining a class at your gym, going out dancing, and walking or running on an indoor track or at the mall. You can also work with a personal trainer and even lift weights in order to move more.Eat Healthy
Many of us gain weight simply because our diet isn't healthy enough. It is so important to eat healthy foods when desiring to lose weight. To make matters worse, we seem to eat more when the weather is cold for a variety of reasons. For example, the cold temperatures can cause our serotonin levels to drop, which means that we may start craving starchy foods to make up for it.To get rid of the weight, eat a healthy diet filled with healthy carbohydrates, beneficial fats, plenty of fruits and vegetables, and lean proteins. Make sure you balance your food choices so that you can make sure that you get the right mix of vitamins and minerals from your diet.Get in Shape with FriendsGetting in shape doesn't need to be boring. Exercising with your friends can really help pass the time! Meeting some friends at the gym, taking a fitness class together, going for a run or a walk, or taking dance classes are all great activities to do with another person. Besides, chances are pretty good that your friend may even have the same goal of losing weight during the New Year.Drink Plenty of WaterIt's so important to stay hydrated in order to lose weight! Did you know that many people mistake feelings of hunger for simple dehydration? By staying hydrated, you can prevent this from happening. It would be a shame to eat extra calories if you're not even hungry.If you have trouble staying hydrated, consider carrying around a water bottle wherever you go so that you can take sips whenever you feel thirsty. You'll also want to make sure that you drink plenty of water when you exercise since people are especially susceptible to dehydration as they exercise.Once you have been diligent about hydrating, you may find that your energy levels are improving, your skin clears up, and you feel a lot more clear-headed.Try Something NewAre you stuck in a rut? When it comes to exercising and eating healthfully, doing the same things each day can get boring. When people get bored, they tend to abandon their weight loss goals. Don't let this happen to you! Make it a point to try something new on a regular basis so that you can keep things fun and exciting.Is there a dish you've always wanted to make but haven't tried it yet? Are you looking to challenge yourself in the gym or maybe even run a race? This is the perfect time to do these things, not only because it is fun to try new things, but also because it can help you get into better shape.Getting healthy is about more than just losing weight and hitting the gym. It's about developing good habits that will help you achieve better health. These tips can help with that.
7 Holiday Foods You Should Avoid
If you can avoid the wrong foods during the holidays, you can still eat healthy, or at least healthy-ish.
The holidays are a minefield of calorie-rich meals and treats. If you are on a diet, or simply concerned about eating healthy, this season might stress you out a little. But if you can avoid the wrong foods, you can still eat healthy, or at least healthy-ish, during the holidays. Here are the foods you should avoid:
At a staggering 223 calories per cup, eggnog should be at the top of your list of foods to avoid during the holiday season. Like other sugary drinks, eggnog is not very filling and is far too easy to have too much of. Instead, try to have light drinks like tea, coffee, or even a bit of hot cocoa.
A single tamale is nearly 300 calories, and as such, you should do your best to avoid it. Tortillas are surprisingly high in calories, and not exactly rich in nutrients. For a replacement, try to have seasoned chicken or lean beef. Paired with a low-calorie veggie wrap, you can have a tamale-like experience for a fraction of the calories.
For many, alcohol is everywhere during the holiday season. Most drinks are high-calorie and sugary, while often being mixed with sodas. On top of that, alcohol's intoxicating effects can increase your urge to eat while reducing your ability to refuse food. Try to avoid drinking as much as you can, and when you do drink, try to mix your liquor with diet sodas or soda water.
During the holidays, you'll come across countless frosted cakes and cookies. While cakes and cupcakes alone are already high in calories, frosting dwarfs them both. A half cup (100 grams) of frosting contains over 400 calories (about 20% of your suggested daily caloric intake), and that's not counting what it's paired with. Try to keep your frosting consumption low.
Chocolate is even worse than frosting. A half cup of milk chocolate can contain over 530 calories! What's worse, chocolate is not very filling and is everywhere during the holidays. Keep this in mind this holiday season, and if you do end up having chocolate, try to keep track of how much you're eating.
Who doesn't like pie during the holidays? Unfortunately, pies are some of the richest foods you can consume during the season. With a calorie dense crust and exceptionally sweet filling, pies can very quickly sabotage your healthy eating. Try to keep your pie consumption low, limiting yourself to a single, moderate slice.
- Mashed Potatoes
A cup of mashed potatoes is nearly as rich as a cup of eggnog. Now, while it may be more filling than eggnog, it is still very easy to overeat. Also, consider that homemade mashed potatoes might contain even more calories than typical store-bought brands, as people can add in extra butter and cream cheese. Limit your mashed potatoes to a single scoop, or try to substitute mashed potatoes with coleslaw.
Do your best to avoid these foods, and you can preserve your diet throughout the season. Now, it's okay to have a few sweets or rich foods during celebrations but remember to keep track of what you're eating. A balanced diet during the holidays can help you feel better and start the new year as a healthier you.
How to Eat Healthy at Restaurants
Plenty of healthy options are available when eating out at restaurants. Find out how with this plant based guide for dining out.
Living a healthy plant-based lifestyle does not mean you have to forgo your social life and give up the pleasures of dining out. Plenty of options are available, and there are a few things you can do to make your restaurant experiences quite enjoyable. Find out how with this plant-based guide for dining out.
Finding Good Vegetarian Restaurants
- Make recommendations when friends and family request input on where the group will dine.
- Look up the menu online if friends or family have already picked the restaurant, and become familiar with the options.
- Call ahead to ask questions, and have a good attitude.
I recently called ahead before dining at a restaurant, and the manager put me on the phone with the chef who asked a number of questions. Chefs enjoy a challenge and opportunity to use their culinary creativity in the kitchen. Don’t forget to leave great reviews for great experiences!
Eat Something Before You Go
If it looks like your healthy options will be very limited, eat something before you go. It’s better not to be ravenous if the only thing healthy on the menu is a salad. Being prepared can keep you from becoming “hangry” and make bad decisions when you are irritated and hungry.
Be Flexible and Polite
Don’t stress over every detail. It can be disappointing when there are no alternatives to refined foods like white rice and pasta. If brown rice and whole wheat pasta aren’t on the menu, just aim to select the best options available. Attitude is everything when dining out. When customers become difficult, servers and staff are less likely to accommodate you. They also know the menu much better than you do, so ask questions like, “Can you suggest something that is meat and dairy free?”
I did this a few years ago at a restaurant. When I politely asked the young waitress for assistance, she got so excited that she slid into the booth with us and started telling us all about their menu. She suggested we not order the rice because it came pre-seasoned with chicken stock, and the lemon sauce with vegetables had butter in it. She was able to make suggestions and talk with the chef, and we ended up with an excellent healthy meal. I can’t stress enough that it’s all about the attitude with which we ask.
Learn Where and What to Order
When you adopt a plant-based lifestyle, it is very important to empower yourself with knowledge about your options within different cuisines. Form a relationship with some restaurants that you visit frequently. A local Chinese restaurant that we order from regularly knows me well, and they know exactly what I want.
Types of Cuisine Choices
- Thai restaurants usually offer numerous plant-based options. Always ask for dishes to be made without fish sauce. Some menu items
that are good choices include:
- Fresh Garden Spring Rolls, also known as rice paper rolls loaded with vegetables and even some fruit
- Stir-Fried vegetable dishes
- Tofu and vegetable dishes
- Vegetarian noodle soups
- Steamed rice
- Chinese restaurants offer plenty of vegetable and tofu-based dishes, as well as noodles and rice. It is best to ask for things to
be prepared without oil, fish sauce, or oyster sauce. Look for the following options on menus:
- Stir-fried vegetable dishes
- Steamed tofu and vegetable dishes
- Vegetarian noodle soups
- Steamed rice
- Vietnamese food offer some delicious healthy options. Just make sure their broth is from vegetables or miso. Here are some options
I have found healthy and delicious:
- Fresh Garden Spring Rolls (AKA: Rice Paper Rolls)
- Vegetable Pho
- Vegetarian noodle soups
- Steamed rice
- Japanese cuisine typically offers plenty of low-fat vegan options, but make sure no cream cheese or fish product is added to
your dish. Some of our favorites include:
- Vegetable sushio
- Miso Soup
- Grilled tofu dishes
- Vegetarian soba noodle dishes
- Vegetarian rice dishes
- Italian choices can be a tough one, but here are a few options for healthy Italian dishes:
- Vegetable pizza without cheese and extra marinara
- Pasta and veggies with marinara
- House salad with balsamic vinegar or lemon juice
- Mexican restaurants often have a vegetarian menu, and some dishes can be altered by removing the cheese and sour cream to make it
a healthy plant-based meal. Always ask that your food be made without oil as most rice dishes have a lot of added oil, and make sure any beans
you order are made without bacon or other animal products. Some of our Mexican favorites include:
- Vegetable Fajitas
- Avocado tacos
- Bean and rice burritos
- Delis and sandwiches made without cheese on whole wheat bread, loaded with vegetables and seasoned with oregano or vinegar are healthy
and delicious. Options at these types of restaurants might be:
- Whole wheat bread with
- Lettuce, tomato, cucumber, beets, carrots and avocado
- Mustard, pickles and balsamic vinegar
- Black Bean Burger
- Portobello Burger
- Garden salad
- Baked potato with salad bar toppings
- Plant-Based Guide for Beginners
- What is a Plant-Based Whole Food
- Plant-Based Meal Planning 101
- Jeff Novick’s 10 Simple Recipes in Less than 20-Minutes
- What’s in My Plant-Based Medicine Cabinet? I Mean Pantry!
- Beginners Guide to Plant-Based Grocery Shopping
- Guide to Dining Out on a Plant-Based Diet
Learn more about Terri Edwards’ nutrition education, cooking classes and more at EatPlant-Based.com.
Fast Food Survival Guide
Eat smart on the run with these seven tips.
Eat smart on the run with these seven tips:
Visit our Eat Smart Blog for more healthy tips.
- Order a kid's meal. You will get less food for less money.
- Share your meal with a family member.
- Order water instead of soft drinks.
- Order a smaller hamburger and french fries.
- Think twice when ordering the value meal combo.
- Don't super-size it.
- Eat and prepare more meals at home.