Chickpeas and Sweet Potato with Basil and Garlic Tahini Sauce

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Ingredients:

  • 2 Sweet Potatoes
  • 2 cans of  Low Sodium Chickpeas (~3 cups cooked)
  • 2 Tbsp of Tahini
  • 1 Tbsp of Olive Oil
  • 1/3 cup of Unsweetened Soy Milk
  • 4 Cloves of Garlic
  • 1/4 Red Onion
  • 4 cups of Spinach (raw)
  • 40 Cherry Tomatoes
  • Basil

*Serves 4

Directions:

  1. Pre-heat the oven to 450 F.
  2. Cut the sweet potatoes into wedges and bake for 30 minutes. (Flip after 15 minutes)
  3. Mix the tahini, olive oil and soy milk.
  4. Add chopped garlic and basil to the tahini mix.
  5. Cook the chickpeas and spinach on light heat.
  6. Once the sweet potatoes are cooked, chop into bit size pieces and put in serving bowl.
  7. Add the chickpeas and spinach to the serving bowl.
  8. Then add the onion and cherry tomatoes.
  9. Finally top the dish with the tahini sauce.
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How to Eat a Healthy Plant-Based Diet on a Budget

complex carbs While most health conscious people would love to be eating an all-organic diet including an abundance of superfoods, the reality is that the price adds up quickly with those kinds of foods. Fortunately, you don’t have to break the bank to eat a healthy plant-based diet.

1. Be selective when it comes to supplements. A good supplementation guide for vegans can be found here.

2. Eating organic isn’t necessary to be healthy. While organic may be the ideal for a lot of people, it isn’t necessary to be healthy. It is far more important to be eating whole foods, including an abundance of fruits and vegetables.

3. Load up on whole grains and beans. Whole grains and beans are among the cheapest foods in the grocery store, in addition to being among the healthiest.

4. If it has a long enough shelf life, buy in bulk. 

5. Sacrifice some convenience.

BONUS: Check out asian and other international markets. Not only do they have produce that is difficult to find elsewhere, some foods like tofu are less than half of what they cost at a regular grocery store.

Chickpea Avocado Salad

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Ingredients:

  • 3 Cups of Chickpeas (cooked)
  • 1 Avocado
  • 1 Onion
  • 1 Tomato
  • 1/3 Cup of Lemon Juice
  • Garlic Powder
  • Onion Powder
  • Black Pepper

*Makes 4 servings

Directions:

  1. Cook chickpeas as instructed (or use canned chickpeas).
  2. Partially mash chickpeas in mixing bowl.
  3. Add lemon juice
  4. Add Avocado.
  5. Chop tomato and onion and add to mixing bowl.
  6. Add spices.
  7. Mix ingredients until evenly distributed.
  8. Eat and enjoy.

I’m Going Vegan! (and Why)

I’ve been eating a predominantly plant-based diet for a while, but recently I decided to go vegan. My motivations are for the environment, my health and animal welfare. Although, since my diet was already over 90% plant-based, I don’t expect it to make a significant difference for my health.

Health: popeye There is enough evidence that beyond reasonable doubt, humans in our society can thrive on a well-planned vegan diet. A whole-foods plant-based diet has even been shown to be advantageous in preventing nearly all of our top killers.

That said, there are a few nutrients that require special attention. It is recommended that vegans supplement with vitamin B12 (which can only be produced by bacteria) since there are no reliable plant sources. In addition to supplementing with B12, I am also taking an algae-based EPA/DHA supplement and Vitamin D during the winter.

Environment:

Animal agriculture is one of the top contributors to climate change.

Animal Welfare:

Animals are sentient beings that feel pain. I personally do not want to contribute to the suffering of sentient beings if I don’t have to to be healthy.

When it comes to non-vegan clothing/ cosmetics, etc., I plan on using them until they wear out.

Learn More:

Forks Over Knives (available on Netflix)

Cowspiracy

Earthlings (Warning: graphic)

Uprooting the Leading Causes of Death – Dr. Michael Greger

The China Study

Physicians Committee for Responsible Medicine

American Dietetics Association – Vegetarian/ Vegan Diets

Nutritionfacts.org

Veganhealth.org

Livestock and Climate Change

Livestock’s Long Shadow

Chickpea Tomato Curry

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Ingredients:

  • 1 can of Chickpeas (low sodium)
  • 3/4 cup of Brown Basmati Rice
  • 2 Tomatoes
  • 4 oz. Tomato Paste (low sodium)
  • 1/2 Onion
  • 4 cloves of Garlic chopped finely
  • 1-2 Tbsp of Fresh Ginger chopped finely
  • A few splashes of Lemon Juice
  • Cilantro
  • Curry Powder
  • Cayenne Pepper Powder

*Makes 2 servings

Directions:

1. Cook rice as instructed.

2. Chops tomatoes and onions and heat in sauce pan with 1/2 cup of water.

3. Add the rest of the ingredients to the sauce and simmer until the rice is ready.

4. Combine rice and sauce.