Suzanne's Mom's Blog

We do not have a plant-based diet in our house, although I’ve been taking baby steps in that direction as far back as the early 1970s when my little sister (now departed) gave me the Frances Moore Lappé book Diet for a Small Planet. This was when my sister was still in college and studying to be a poet. Long before she went to medical school and became a doctor.

I used to make an eggplant, mozzarella, and brown rice dish from that book. It was yummy but took too long to make. I’m a lazy cook.

Still, I keep being reminded that the effort is important — for example, when Robyn Vinter wrote for the Guardian in October about the environment summit in Glasgow, Scotland.

Vinter reported, “Plant-based dishes will dominate the menu at the Cop26 [Conference of the Parties no. 26] climate conference. … The low-carbon menu includes 95% British food, especially locally sourced Scottish produce, and each menu item has an estimate of its carbon footprint, ‘helping attendees make climate-friendly choices.’

“Delegates will be served dishes such as potato, leek and rosemary chowder, smoked salmon and ‘a spiced mushroom and onion burger served with a vegan tomato mayo, slaw and shoots.’

“Caterers are using sustainable suppliers including Edinburgh’s Mara Seaweed, which is abundant, entirely sustainable and does not require fertilizer, fresh water or soil to grow, and carrots and potatoes from Benzies, which uses wind turbines to power their cool storage, biomass to provide heating and recycles the water used. Hot drinks will be served in reusable cups that can be washed 1,000 times, which organizers say will save 250,000 single-use cups.”

How does the list at the Guardian sound to you?

” Winter squash lasagne (0.7kg CO2 equivalent emissions) – celeriac, glazed root vegetables and winter squash, with a vegan cheddar.
” Organic kale and seasonal vegetable pasta (0.3kg CO2 ee) – spelt fusilli, field mushrooms, kale and seasonal vegetables.
” Braised turkey meatballs (0.9kg CO2 ee) – with organic spelt penne pasta in a tomato ragu.
” Organic spelt wholegrain penne pasta (0.2kg CO2 ee) – with a tomato ragu, kale, pesto and oatmeal crumble.”

Mmmm. Maybe it’s worth the effort.

Meanwhile, at the Harvard Health newsletter, you can read why a plant-based diet is also better for your health. Katherine D. McManus, MS, RD, LDN, says, “Plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

“What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.

“The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity. …

“Here are some tips to help you get started on a plant-based diet.

” Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
” Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
” Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
” Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
” Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
” Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
” Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
” Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.”

To read McManus’s meal suggestions and her answers to readers with specific diet problems, click on the Harvard Health newsletter, here. More at the Guardian, here. And don’t forget to investigate Diet for a Small Planet, here.