Six Anti-inflammatory recipes perfect for your holiday parties

Holiday parties often bring an abundance of indulgent foods, but if you're looking for healthier options that are still festive and full of flavor, anti-inflammatory recipes are a great choice! These dishes are not only nutritious but also packed with ingredients that help reduce inflammation, making them perfect for balancing out the more decadent foods typically found at holiday gatherings.

Here are 6 anti-inflammatory recipes that will impress your guests and help you feel your best during the holidays:

1. Roasted Sweet Potato and Brussel Sprouts Salad

Why it's anti-inflammatory: Sweet potatoes are rich in beta-carotene and antioxidants, while Brussels sprouts are high in vitamin C and fiber. Both of these ingredients help fight inflammation.

Ingredients:

• 2 large sweet potatoes, cubed

• 2 cups Brussels sprouts, halved

• 2 tbsp olive oil

• 1 tbsp maple syrup

• 1 tbsp apple cider vinegar

• Fresh parsley, chopped

• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Toss the sweet potatoes and Brussels sprouts with olive oil, salt, and pepper.

3. Roast on a baking sheet for 25-30 minutes, flipping halfway through, until tender and caramelized.

4. In a bowl, whisk together maple syrup and apple cider vinegar.

5. Toss the roasted vegetables in the dressing.

2. Turmeric Roasted Cauliflower Bites

Why it's anti-inflammatory: Turmeric is one of the most powerful anti-inflammatory spices, thanks to its active compound curcumin.

Ingredients:

• 1 large head cauliflower, cut into florets

• 2 tbsp olive oil

• 1 tsp organic turmeric powder

• 1 tsp cumin ground

• 1/2 tsp smoked paprika

• Salt and pepper to taste

• 1 tbsp fresh cilantro, chopped (optional)

• pistachios or other nuts for garnish (optional)

• 1 lemon, cut into wedges (for serving)

Instructions:

1. Preheat oven to 425°F (220°C).

2. In a large bowl, toss the cauliflower florets with olive oil, turmeric, cumin, paprika, salt, and pepper until well-coated.

3. Spread the cauliflower on a baking sheet in a single layer.

4. Roast for 20-25 minutes until tender and golden brown.

5. Garnish with chopped cilantro and serve with lemon wedges and nuts

3. Spicy Salmon Crostini with Avocado

Why it's anti-inflammatory: Salmon is rich in omega-3 fatty acids, which are known for their anti-inflammatory properties, and avocado provides healthy fats.

Ingredients:

• 1 lb fresh salmon fillet

• 1 tbsp olive oil

• 1 tsp chili powder

• 1/2 tsp smoked paprika

• Salt and pepper to taste

• 1 ripe avocado, mashed

• 1 tbsp fresh lime juice

• Whole grain baguette or gluten-free crackers, for serving

• Fresh cilantro, chopped

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Place the salmon on a baking sheet, drizzle with olive oil, and sprinkle with chili powder, smoked paprika, salt, and pepper.

3. Roast the salmon for about 15-20 minutes or until cooked through and flaky.

4. While the salmon is cooking, mash the avocado and mix with lime juice, salt, and pepper.

5. Toast the baguette slices in the oven or on a grill pan.

6. Flake the roasted salmon and spread a spoonful of mashed avocado onto each crostini.

7. Top with the flaked salmon and garnish with fresh cilantro.

4. Ginger Carrot Soup

Why it's anti-inflammatory: Carrots are loaded with beta-carotene, while ginger is well known for its anti-inflammatory and digestive benefits.

Ingredients:

• 6 large carrots, peeled and chopped

• 1 tbsp olive oil

• 1 onion, diced

• 2 garlic cloves, minced

• 1-inch piece fresh ginger, peeled and grated

• 4 cups vegetable broth (low-sodium)

• 1/2 tsp ground turmeric

• 1/2 tsp ground cinnamon

• Salt and pepper to taste

• 1/4 cup coconut milk (optional, for creaminess)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.

2. Add the carrots, ginger, turmeric, cinnamon, salt, and pepper. Stir to combine.

3. Pour in the vegetable broth and bring to a simmer. Cook for 20-25 minutes, until the carrots are tender.

4. Use an immersion blender to puree the soup until smooth (or transfer to a blender in batches).

5. Stir in the coconut milk for extra creaminess, and adjust seasoning if needed.

5. Crispy Chickpea and Kale Salad

Why it's anti-inflammatory: Kale is packed with antioxidants and anti-inflammatory properties, and chickpeas are a great source of plant-based protein and fiber.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 tbsp olive oil

• 1/2 tsp cumin ground

• 1/2 tsp smoked paprika

• 1 bunch kale, stemmed and chopped

• 1 tbsp tahini

• 1 tbsp lemon juice

• 1 tbsp water

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Spread the chickpeas on a baking sheet and drizzle with olive oil, cumin, smoked paprika, salt, and pepper. Roast for 20-25 minutes, shaking the pan halfway through, until crispy.

2. While the chickpeas roast, massage the kale with a little olive oil and salt to soften it.

3. In a small bowl, whisk together tahini, lemon juice, and water until smooth.

4. Toss the kale with the tahini dressing and top with the crispy chickpeas.

5. Serve immediately for a warm and crunchy salad.

6. Cranberry and Orange Chia Pudding

Why it's anti-inflammatory: Chia seeds are rich in omega-3 fatty acids, while cranberries and oranges provide vitamin C and antioxidants to help fight inflammation.

Ingredients:

• 1/2 cup chia seeds

• 1 1/2 cups unsweetened almond milk (or any milk of your choice)

• 1 tbsp maple syrup or honey

• 1 tsp vanilla extract

• 1/2 cup fresh cranberries, chopped

• 1/2 orange, peeled and diced

• Zest of 1 orange

Instructions:

1. In a bowl, mix the chia seeds, almond milk, maple syrup, and vanilla extract. Stir well to combine.

2. Cover and refrigerate for at least 2 hours, or overnight, to allow the chia seeds to absorb the liquid and thicken.

3. Before serving, stir in the chopped cranberries, diced orange, and orange zest.

4. Top with extra fruit or nuts for additional crunch.

These recipes are not only anti-inflammatory but also delicious, nutrient-dense, and perfect for holiday parties. They’ll keep you feeling energized, and your guests will love the variety of flavors and health benefits packed into each dish. Enjoy your holiday season!

How to successfully navigate holiday parties

Navigating holiday parties can be tricky, especially if you're trying to balance socializing, etiquette, and having a good time. Here are some tips to help you successfully navigate holiday gatherings:

1. Set Realistic Expectations

• Know your limits: If you're an introvert, don't overcommit to attending multiple events. If you're an extrovert, make sure you leave space for downtime.

• Prepare for small talk: If you're not into casual conversation, it might help to think of a few neutral topics or questions to ask others, like holiday plans or favorite traditions.

2. Know the Event’s Vibe

• Formal or informal?: Check if it's a casual gathering or more formal, so you can dress and act appropriately.

• Host preferences: If you're attending a party hosted by someone you know, think about their style and what they'd appreciate. For example, a quieter, intimate dinner may not need loud conversation or a lot of attention.

3. Be Prepared to Meet New People

• Make introductions: If you're attending a party where you don't know many people, don't hesitate to introduce yourself and be open to meeting new people. A friendly handshake or even just a smile can break the ice.

• Smile and show interest: A little small talk goes a long way. Asking someone what they do, how their year has been, or their plans for the holidays can easily get a conversation started.

4. Be Mindful of Alcohol

• Drink responsibly: While it’s tempting to have a few drinks, especially at a festive holiday gathering, it’s important to maintain control. The last thing you want is to overindulge and lose control of the situation.

• Pace yourself: If you're at a party with alcohol, try to drink slowly, and balance it out with water to stay hydrated. If you don’t drink alcohol, consider holding a non-alcoholic beverage in your hand to avoid pressure to drink.

5. Mingle, but Don’t Feel Obligated

• Don’t hover: Move around the room and meet new people, but don't feel obligated to stay at any one conversation for too long, especially if it’s not a natural connection.

• Find common ground: If you're at a party where you don’t have much in common with others, try to focus on shared experiences or things you can relate to, like the holidays themselves or mutual friends.

6. Show Gratitude

• Thank the host: Be sure to thank your host both at the party and afterward, either with a follow-up message or a small thank-you note. Hosts put a lot of effort into making the event enjoyable, so acknowledging their work is important.

7. Mind Your Manners

• Be polite: Good manners go a long way. This includes simple things like saying "please" and "thank you," not interrupting, and avoiding controversial topics unless you’re sure the crowd is comfortable with them.

• Don’t overstay your welcome: If you're unsure when to leave, follow the lead of the host. If the event is winding down or the host seems to be busy with other things, it’s usually a good time to exit.

8. Food Etiquette

• Try a little of everything: If you're offered a variety of food, it’s polite to try a little of everything. Don’t take huge portions of any one thing, especially if you’re not sure if others will want it.

• Be mindful of dietary restrictions: If you're vegan, vegetarian, or have any other dietary restrictions, it’s okay to ask what’s in the food. Hosts often appreciate knowing ahead of time so they can accommodate.

9. Get Into the Spirit

• Engage in holiday traditions: If there are games, songs, or special activities (like gift exchanges or a Secret Santa), don’t shy away from participating. It helps you get into the festive spirit and shows you're engaged with the group.

• Have fun: Holiday parties are about fun and connection, so try not to get too caught up in worrying about how you’re perceived. People appreciate authenticity and a good sense of humour.

10. Take Care of Yourself

• Take breaks if needed: If you start to feel overwhelmed or need a breather, step outside for a few minutes or find a quiet spot to recharge.

• Stay healthy: If you know you have a cold or aren’t feeling well, consider sitting out this year’s big gatherings or wearing a mask if you do attend, out of respect for others’ health.

Bonus Tip: Prepare Your Exit Strategy

• If you need to leave early but don’t want to seem rude, let the host know ahead of time that you might need to leave at a certain hour. This will help them understand, and they’ll appreciate you for being considerate.

Overall, the goal is to have a good time while being considerate of others. Stay positive, enjoy the moments you’re in, and you’ll navigate the holiday party season with ease!

Cacao to chocolate

Making chocolate is a fascinating process that transforms cacao beans into the sweet treat we all love.

Here’s a step-by-step overview of how chocolate is made:

1. Harvesting

• Cacao Pods: Cacao trees produce pods containing cacao beans. Workers harvest these pods by hand, using machetes.

• Extraction: The pods are opened to remove the beans, which are surrounded by a sweet, white pulp.

2. Fermentation

• Initial Processing: The extracted beans and pulp are placed in shallow containers or wrapped in banana leaves to ferment for several days.

• Flavour Development: Fermentation is crucial as it develops the beans' flavor and reduces bitterness. This process also helps to separate the pulp from the beans.

3. Drying

• Sun Drying: After fermentation, the beans are spread out in the sun to dry. This step reduces moisture content and prepares the beans for storage.

• Quality Control: Proper drying is essential to prevent mold and ensure good flavor development.

4. Roasting

• Roasting Beans: Dried beans are roasted at controlled temperatures to bring out their flavor. The temperature and duration depend on the desired chocolate profile.

• Shelling: After roasting, the beans are cracked open to remove the outer shells, leaving behind the cacao nibs.

5. Grinding

• Cacao Nibs: The nibs are ground into a thick paste called cocoa mass or cocoa liquor. This process releases cocoa butter, the fat found in cacao.

• Separation: Depending on the type of chocolate being made, the cocoa butter can be separated from the solids for further processing.

6. Mixing

• Ingredients: For dark chocolate, the cocoa mass is mixed with sugar and sometimes additional cocoa butter. For milk chocolate, milk powder is added as well.

• Blending: The mixture is blended to achieve a smooth consistency. The ratio of ingredients will determine the chocolate's flavour and texture.

7. Conching

• Refining: The chocolate mixture is then conched, which involves continuously mixing and aerating it. This process smooths the chocolate, enhances flavor, and reduces acidity.

• Duration: Conching can take several hours to days, depending on the desired quality.

8. Tempering

• Temperature Control: Tempering involves carefully heating and cooling the chocolate to stabilize the cocoa butter crystals. This process ensures a glossy finish and prevents the chocolate from melting easily.

• Texture: Properly tempered chocolate has a smooth texture and a satisfying snap when broken.

9. Molding and Cooling

• Shaping: The tempered chocolate is poured into molds to create bars, shapes, or other products.

• Cooling: The molds are then cooled to allow the chocolate to set properly.

10. Packaging

• Final Touches: Once cooled and hardened, the chocolate is removed from the molds, inspected, and packaged for distribution.

Conclusion

From the careful harvesting of cacao pods to the final packaging, the chocolate-making process is intricate and requires expertise at each step. Understanding this process can deepen appreciation for the craftsmanship that goes into producing chocolate, making every bite a little more special!

Sugar, sugar, sugar

When considering wholesome and healthy sugars, it’s important to focus on those that are less processed and offer additional nutrients. Here are some types of sugars that are generally considered better options compared to highly refined sugars:

Natural Sweeteners:

• Honey: A natural sweetener produced by bees from flower nectar.

• Maple Syrup: Extracted from the sap of maple trees, often used in baking and cooking.

• Agave Nectar: Derived from the agave plant, it has a low glycemic index.

• Stevia: A plant-based sweetener extracted from the leaves of the Stevia plant. It is intensely sweet but has zero calories.

  Less processed sugars:

• Coconut sugar: Made from the sap of coconut palms, it is considered less processed than white sugar.

• Date Sugar: Made from dried dates ground into powder, it retains the fiber and nutrients of dates.

• Monk Fruit Extract: Derived from monk fruit, it is intensely sweet and has zero calories.

• Molasses: A byproduct of sugar refining, it has a strong flavor and is often used in baking and cooking.

These sweeteners vary in sweetness levels, calorie content, and processing methods, catering to different dietary preferences and health considerations. When choosing a sweetener, it's essential to consider factors like taste, potential health impacts, and suitability for specific dietary needs (e.g., low-carb, diabetic-friendly).

Key Points to Consider:

1. Nutritional Content: Wholesome sugars often come with additional nutrients like vitamins, minerals, and antioxidants. This makes them a better choice compared to refined sugar, which provides empty calories with no nutritional value.

2. Moderation: Even healthier sugars should be consumed in moderation. Excessive sugar intake, even from natural sources, can contribute to health issues like weight gain and insulin resistance.

3. Whole Foods: Prioritizing whole foods, such as fresh fruits, for natural sweetness is generally a better approach than relying on added sugars, even if they are less processed.

In summary, while some natural and less processed sugars can be better for you than refined sugars, it’s still important to use them in moderation and focus on a balanced diet rich in whole foods.

Sugar alcohols are a type of carbohydrate used as sweeteners and sugar substitutes. Despite their name, they don’t actually contain ethanol (alcohol). Instead, they are derived from sugars and have a chemical structure that is somewhat similar to both sugars and alcohols. Here’s what you need to know about them:

How Sugar Alcohols Work:

1. Sweetening Power: Sugar alcohols are often used in lower amounts compared to sugar because they are less sweet, but they still provide a sweet taste.

2. Calories: They generally contain fewer calories than sugar. For example, sugar alcohols like erythritol have about 0.2 calories per gram, while xylitol has about 2.4 calories per gram compared to sugar's 4 calories per gram.

3. Blood Sugar Impact: They have a lower glycemic index than sugar, meaning they have a smaller impact on blood sugar levels, which makes them a popular choice for people with diabetes or those managing their blood sugar.

Common Types of Sugar Alcohols:

1. Erythritol: Has almost no calories and does not raise blood sugar levels. It’s also less likely to cause digestive issues compared to other sugar alcohols.

2. Xylitol: Contains about 2.4 calories per gram and can help with dental health by reducing cavity-causing bacteria. It can cause digestive issues in some people if consumed in large amounts.

3. Sorbitol: Contains about 2.6 calories per gram. It’s less sweet than sugar and can cause digestive issues like bloating and diarrhea if consumed in excess.

4. Maltitol: Contains about 2.1 calories per gram and is often used in sugar-free chocolates and candies. It can cause digestive discomfort for some people.

5. Mannitol: Contains about 1.6 calories per gram and is used in various sugar-free products, but it can also lead to digestive issues if consumed in large quantities.

Digestive Issues:

While sugar alcohols are generally considered safe, they can cause digestive issues, such as bloating, gas, and diarrhea, especially when consumed in large amounts. This is because they are not fully absorbed in the small intestine and can ferment in the large intestine.

Uses:

Sugar alcohols are commonly found in sugar-free gum, candies, baked goods, and beverages. They offer a sweet taste without the same calorie content as sugar and are less likely to contribute to tooth decay.

In summary, sugar alcohols can be a useful alternative to sugar, especially for those looking to reduce calorie intake or manage blood sugar levels. However, moderation is key to avoid potential digestive discomfort.

Artificial Sweeteners:

• Aspartame: A low-calorie sweetener commonly used in diet sodas and sugar-free products.

• Sucralose: Marketed under the brand name Splenda, it is a zero-calorie sweetener derived from sugar.

• Saccharin: One of the oldest artificial sweeteners, often found in sweeteners like Sweet'N Low.

• Acesulfame Potassium (Ace-K): Another artificial sweetener with zero calories, often used in combination with other sweeteners.

In summary, while artificial sweeteners can be a useful alternative to sugar, especially for those managing calorie intake or blood sugar levels, it’s important to stay informed about potential health impacts and consume them in moderation. Balancing their use with a focus on whole, nutrient-dense foods is generally a good approach to maintaining overall health.

Why you need carbs to stay healthy

Carbohydrates are essential for good health because they serve as the body's primary source of energy.

Here’s why they’re beneficial:

Energy Production: Carbohydrates are broken down into glucose, which is used by cells for energy. This is especially important for the brain and muscles during physical activity.

Nutrient Supply: Many carbohydrate-rich foods, such as fruits, vegetables, and whole grains, are also high in essential vitamins, minerals, and fibre. These nutrients support various bodily functions and overall health.

Digestive Health: Fiber, a type of carbohydrate found in whole grains, fruits, and vegetables, aids in digestion by helping to regulate bowel movements and prevent constipation. It also supports a healthy gut microbiome.

Blood Sugar Regulation: Complex carbohydrates, like those in whole grains and legumes, are digested slowly, providing a steady release of glucose into the bloodstream. This helps maintain stable blood sugar levels.

Satiety and Weight Management: Foods high in fiber can help you feel full longer, which can aid in weight management by reducing overall calorie intake.

In summary, carbohydrates are vital for energy, nutrient intake, digestive health, blood sugar regulation, and satiety. Choosing complex carbs and fiber-rich foods can maximize these health benefits.

What are good carbs?

Good carbs are typically those that are high in fiber and have a low glycemic index, which means they provide sustained energy and help maintain stable blood sugar levels.

Here are some examples of good carbs:

1. Whole Grains:

   • Oats: Rich in fiber and nutrients.

   • Quinoa: A complete protein and high in fiber.

   • Brown Rice: Contains more fiber and nutrients than white rice.

   • Whole Wheat Bread: Offers more fiber and nutrients compared to refined bread.

2. Fruits:

   • Berries: Such as strawberries, blueberries, and raspberries, which are high in fiber and antioxidants.

   • Apples: Provide fiber and a range of vitamins.

   • Pears: High in fiber and can help with digestion.

   • Oranges: Rich in vitamin C and fiber.

3. Vegetables:

   • Sweet Potatoes: Packed with vitamins and fiber.

   • Broccoli: High in fiber and essential nutrients.

   • Spinach: Provides fiber and various vitamins and minerals.

   • Carrots: Rich in fiber and beta-carotene.

4. Legumes:

   • Lentils: High in protein and fiber.

   • Chickpeas: Offer a good amount of fiber and protein.

   • Black Beans: Rich in fiber, protein, and various nutrients.

5. Nuts and Seeds:

   • Chia Seeds: High in fiber and omega-3 fatty acids.

   • Flaxseeds: Rich in fiber and healthy fats.

   • Almonds: Provide fiber, healthy fats, and protein.

Incorporating these good carbs into your diet can support overall health and provide sustained energy throughout the day.

Examples of bad carbs

Bad carbs, often referred to as refined or simple carbohydrates, can contribute to health issues when consumed in excess. These carbs typically have a high glycemic index, meaning they can cause rapid spikes in blood sugar levels and are often low in essential nutrients and fiber.

Here are some examples of bad carbs:

1. Sugary Foods and Beverages:

   • Soda: High in sugar with little to no nutritional value.

   • Candy: Contains high amounts of added sugars and unhealthy fats.

   • Pastries and Cakes: Often made with refined flour and added sugars.

2. Refined Grains:

   • White Bread: Made from refined flour that lacks fiber and nutrients.

   • White Rice: Less nutritious than whole grains due to the removal of the bran and germ.

   • White Pasta: Made from refined flour, which has fewer nutrients and fiber compared to whole-grain pasta.

3. Snack Foods:

   • Potato Chips: High in refined carbs and unhealthy fats.

   • Snack Cakes: Often loaded with sugars and refined flour.

4. Breakfast Cereals:

   • Sugary Cereals: Many breakfast cereals are high in sugar and low in fiber.

   • Instant Oatmeal: Often contains added sugars and less fiber compared to plain oats.

5. Some Sauces and Condiments:

   • Ketchup: Contains added sugars.

   • Sweetened Salad Dressings: Can have high amounts of sugar.

These bad carbs can contribute to weight gain, increase the risk of type 2 diabetes, and lead to other health issues when consumed in large quantities. It’s generally best to limit your intake of these foods and focus on whole, minimally processed options.

10 reasons you should include dates in your diet

Including dates in your diet can be beneficial for several reasons. Here are 10 reasons why you should consider adding dates to your meals:

1. Rich in Nutrients: Dates are packed with essential vitamins and minerals such as vitamin B6, potassium, magnesium, copper, manganese, and iron, which are important for overall health.

2. High in Fibre: Dates are a good source of dietary fiber, promoting digestive health and helping prevent constipation.

3. Natural Sweetener: Dates can be used as a natural sweetener in recipes, reducing the need for processed sugars.

4. Energy Boost: Dates are high in natural sugars like glucose, fructose, and sucrose, providing a quick energy boost.

5. Antioxidant Properties: Dates contain various antioxidants such as flavonoids, carotenoids, and phenolic acid, which help protect cells from damage by free radicals.

6. Heart Health: Dates have been shown to reduce triglyceride levels and decrease inflammation, contributing to better heart health.

7. Bone Health: Dates contain minerals like calcium, phosphorus, and magnesium, which are important for bone strength and preventing conditions like osteoporosis.

8. Improves Brain Function: The antioxidants in dates may help reduce inflammation in the brain and improve cognitive function.

9. Natural Remedies: Dates have been used in traditional medicine for their potential benefits in treating conditions like hypertension, anemia, and allergies.

10. Versatile in Cooking: Dates can be enjoyed fresh or dried, added to both sweet and savory dishes, and used in various forms like date syrup or date paste.

Including dates in your diet can contribute to overall health and well-being due to their nutrient density and various health-promoting properties.

Recipes that include dates as a sweetener

Dates are a versatile natural sweetener that can be used in a variety of recipes, both sweet and savoury. Here are some top recipes that include dates as a sweetener:

1. Date Energy Balls:

   • Ingredients: Dates, nuts (such as almonds, cashews, or walnuts), rolled oats, nut butter (like almond butter or peanut butter), and optional add-ins like cocoa powder, shredded coconut, or vanilla extract.

   • Method: Blend dates with nuts and oats until smooth, then mix in nut butter and other ingredients. Roll into balls and cover with shredded coconut and refrigerate.

2. Date Paste:

   • Ingredients: Dates and water.

   • Method: Soak dates in warm water until softened, then blend into a smooth paste. Use as a natural sweetener in baking, smoothies, dressings, or marinades.

1. Stuffed Dates:

   • Ingredients: Dates, soft cheese (such as goat cheese or cream cheese), and nuts (such as almonds, pecans, or pistachios).

   • Method: Remove pits from dates, stuff with cheese and nuts, and serve as a simple and elegant appetizer or dessert.

2. Date-Sweetened Smoothie:

   • Ingredients: Dates, frozen fruits (such as berries or bananas), yogurt or almond milk, and optional greens (like spinach or kale).

   • Method: Blend dates with other ingredients until smooth for a naturally sweetened and nutritious smoothie.

3. Date and Nut Bars:

   • Ingredients: Dates, nuts (such as almonds, cashews, or walnuts), oats, coconut oil, and optional seeds (like chia or hemp seeds).

   • Method: Blend dates with nuts and oats, press into a pan, and refrigerate until firm. Cut into bars for a healthy snack or dessert.

4. Date-Sweetened Oatmeal:

   • Ingredients: Dates, oats, milk or water, and toppings like nuts, seeds, or fresh fruits.

   • Method: Cook oats with chopped dates and liquid of choice until creamy. Top with favorite toppings for a nutritious and satisfying breakfast.

5. Date and Nut Bread:

   • Ingredients: Dates, flour (regular or whole wheat), baking powder, eggs, milk or yogurt, nuts (such as walnuts or pecans), and spices (like cinnamon or nutmeg).

   • Method: Blend dates with wet ingredients, then mix with dry ingredients and nuts. Bake until golden brown for a deliciously moist loaf.

6. Date-Sweetened Granola:

   • Ingredients: Dates, oats, nuts, seeds (like pumpkin or sunflower seeds), coconut oil, and spices (like cinnamon or vanilla extract).

   • Method: Blend dates with oil and spices, mix with oats, nuts, and seeds, then bake until crispy for homemade granola clusters.

7. Date and Banana Muffins:

   • Ingredients: Dates, ripe bananas, flour (regular or whole wheat), eggs, baking powder, and optional add-ins like nuts or chocolate chips.

   • Method: Blend dates with bananas and wet ingredients, then mix with dry ingredients. Bake until golden brown for moist and naturally sweetened muffins.

8. Date-Sweetened Chia Pudding:

   • Ingredients: Dates, chia seeds, milk or almond milk, and toppings like fresh fruits or nuts.

   • Method: Blend dates with milk until smooth, then mix with chia seeds. Let sit in the refrigerator until thickened. Serve topped with fruits, nuts and shredded coconut for a nutritious dessert or snack.

These recipes showcase the versatility of dates as a natural sweetener, providing sweetness along with fiber and nutrients in various culinary creations.

Seeds you should be eating

Incorporating a variety of seeds into your daily diet can contribute to overall health and well-being, providing a range of essential nutrients and promoting various bodily functions. However, it's essential to consume seeds as part of a balanced diet, alongside other nutrient-dense foods, to reap the full benefits of their nutritional content. seeds into your daily diet can offer numerous health benefits due to their nutrient-rich composition. Here are some benefits of eating seeds every day:

1. Rich in Nutrients: Seeds are packed with essential nutrients like vitamins, minerals, healthy fats, and protein. Different seeds offer varying nutrient profiles, but many contain significant amounts of fiber, omega-3 fatty acids, antioxidants, and various vitamins and minerals.

2. Heart Health: Many seeds, such as flaxseeds, chia seeds, and hemp seeds, are rich in omega-3 fatty acids, which are beneficial for heart health. These fats can help reduce inflammation, lower blood pressure, and decrease the risk of heart disease.

3. Improved Digestion: Seeds are an excellent source of dietary fiber, which promotes digestive health by aiding in regular bowel movements, preventing constipation, and supporting a healthy gut microbiome.

4. Weight Management: The fiber and protein content in seeds can help you feel fuller for longer periods, which may aid in weight management by reducing overall calorie intake and preventing overeating.

5. Blood Sugar Regulation: Some seeds, like chia seeds and flaxseeds, have been shown to help stabilize blood sugar levels due to their high fiber and protein content. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.

6. Bone Health: Certain seeds, including sesame seeds and chia seeds, are rich in calcium, magnesium, and phosphorus, which are essential minerals for maintaining strong and healthy bones.

7. Brain Health: Omega-3 fatty acids found in seeds are crucial for brain function and development. Regular consumption of omega-3-rich seeds may support cognitive function, improve mood, and reduce the risk of neurodegenerative diseases.

8. Antioxidant Properties: Many seeds contain antioxidants, such as vitamin E, selenium, and various phytochemicals, which help neutralize harmful free radicals in the body and protect cells from oxidative damage.

9. Skin and Hair Health: The vitamins, minerals, and healthy fats found in seeds contribute to healthy skin and hair. Omega-3 fatty acids, in particular, can help reduce inflammation in the skin and promote a clear complexion.

10. Versatility and Convenience: Seeds are versatile and can be easily incorporated into a variety of dishes, including smoothies, salads, yogurt, oatmeal, and baked goods. They also have a long shelf life, making them a convenient and nutritious pantry staple.

Here are six nutrient-rich seeds that you might consider incorporating into your diet:

1. Chia Seeds: These tiny black or white seeds are rich in fibre, omega-3 fatty acids, protein, antioxidants, and various vitamins and minerals. They absorb liquid and form a gel-like consistency, making them great for adding to smoothies, yogurt, or as a topping for oatmeal or salads. Chia seeds are a powerful source of antioxidants, known for anti aging and anti cancer benefits. As if this wasn’t enough, these tiny black seeds contain fibre that makes them beneficial for weight loss. Because roughly 60 percent of the brain is made of fat, and half that amount is omega-3 type fats, foods rich in this nutrient are a great addition to any vegan diet.This fat works in the brain to make nerve cells, improve memory and support one’s capacity to learn.

2. Flaxseeds: Flaxseeds are an excellent source of omega-3 fatty acids, lignans, fibre, and protein. They can help support heart health, improve digestion, and regulate blood sugar levels. Ground flaxseeds are more easily absorbed by the body and can be added to baked goods, smoothies, or sprinkled on top of cereal or salads. Flax seeds are mild, nutty and packed with nutrients. Just 1 tablespoon (7 grams) will provide you with fibre, protein and a helpful array of vitamins and minerals. Flax seeds contain thiamine, copper, manganese, magnesium, phosphorus, selenium, zinc, vitamin B6, iron, folate. It’s almost like having a huge multivitamin in one tiny seed!

3. Sesame Seeds: These small, nutty flavoured seeds are rich in calcium, magnesium, phosphorus, and antioxidants. They can help support bone health, improve blood pressure, and provide anti-inflammatory benefits. Sesame seeds are commonly used in cooking and baking or sprinkled on top of salads, stir-fries, or sushi. If you are on a hunt for a good source of calcium, look no further than the humble sesame seed. Even if you’re most familiar with sesame seeds atop a burger bun, they can be sprinkled on cooked vegetables, cereals or when in paste form called tahini- used as dressings or dips. Sesame seeds are loaded with calcium, offering nearly 88 milligrams in just 1 tablespoon. And with 42 milligrams of magnesium per tablespoon, they also have the potential to help lower blood pressure, according to the National Institute of Health.

4. Sunflower Seeds: Sunflower seeds are a good source of vitamin E, magnesium, selenium, and healthy fats. They provide antioxidant properties, support heart health, and may help reduce inflammation. Sunflower seeds can be enjoyed roasted as a snack, added to trail mix, or sprinkled on top of salads or yogurt.Not only are sunflower seeds tasty and perfect for snacking, but they also help reduce cholesterol levels and inflammation. By lowering inflammation, these seeds also may decrease the risk of heart disease. One ounce (28 grams) of sunflower seeds has a whopping 6,4 grams of omega 6 fats, as well as 47 percent of the daily recommended amount of vitamin E.

5. Pumpkin Seeds (Pepitas): Pumpkin seeds are rich in magnesium, zinc, iron, protein, and antioxidants. They can help support immune function, promote heart health, and aid in regulating blood sugar levels. Pumpkin seeds can be eaten raw or roasted as a snack, added to salads, soups, or baked goods. Pumpkin seeds offer heart health, bone strength and can even better one’s mood. Just 1 tablespoon (10grams) has 40 milligrams of magnesium.

6. Hemp Seeds: Hemp seeds are a complete protein source, containing all nine essential amino acids. They are also rich in omega-3 and omega-6 fatty acids, fibre, vitamins, and minerals. Hemp seeds have a mild, nutty flavour and can be sprinkled on top of yogurt, cereal, salads, or blended into smoothies. While hemp seeds originate from the Cannabis sativa plant, they don’t offer any mind altering benefits. They are, however, ripe with protein, fibre and good for you antioxidants, such as omega 3 and omega 6. In just 3 tablespoons (30grams) of seeds, are nearly 10 grams of protein. And it’s a full protein too, which means it contains a complete set of all nine essential amino acids. Among other benefits, hemp seeds are believed to boost heart health and perhaps help ward off neurological conditions like Parkinson’s disease or Alzheimer’s disease.

Top 5 super spices you need to use more of

Think back on the best meal you’ve ever had. The aromas, the texture, the flavour, all held together by our favourite kind of ingredient—spices. Here at Galloway’sWholesome Foods®, we take the phrase ‘spice up your life’ very seriously. A meal isn’t the same without the rich flavours and aromas fresh spices can add to your dish. But it’s not all just for taste, spices can have some fantastic health benefits as well. We call them ‘super spices’, and they will not only pack your meals with flavour but also benefit your body. Here are the top five super spices we’re excited about right now.

1. Cinnamon

Cinnamon is most known for its blood-sugar-lowering properties. Because of this, it’s popular amongst those struggling with insulin resistance, including patients with diabetes. But that’s not all—cinnamon is also loaded with antioxidants, evening more than other super spices such as garlic and oregano. Cinnamon also has anti-inflammatory properties which can help your body repair tissue damage. And on top of all that? This warm, delicious spice is incredibly versatile and works well in both sweet and savoury dishes. So, whether you spice up that morning latte or your evening root vegetables, your body will thank you for it.

2. Turmeric

Turmeric is known for its vivid orange hue that can add a pop of colour to any curry or soup, but did you know it has also been used as a medicine for centuries? In India turmeric was used in many ways, such as an inhalant to alleviate congestion, or as a paste to treat skin conditions. Countries such as Pakistan and Bangladesh also prepared turmeric in a variety of ways to treat coughs. Now turmeric is being hailed as a natural wonder capable of helping treat cancer and Alzheimer’s.

3. Cayenne

For those who really like to spice up their life, you’ll be happy to hear that this spicy pepper is hot in more ways than one. Originally from Central and South America, cayenne peppers have been used for thousands of years to treat a variety of health concerns. Most famously, cayenne is known to boost your metabolism. This means cayenne can help your body burn more calories per day than it would have without the spice. Cayenne is also known to reduce hunger, helping you stave off unhealthy binges between meals. And just in case that still isn’t enough to sway our most spice-wary readers, check out this list: cayenne may help lower blood pressure, prevent stomach infections, and relieve joint and muscle pain. Adding a little heat your dish never felt so good.

4. Ginger

Ginger is an extremely versatile spice that can be prepared fresh, dry, powered, as an oil, tea, or even juice. Originating from the southern parts of China, ginger has long been known for its digestive properties, mainly for its ability to help reduce nausea. This makes ginger an effective tool to help fight the flu and is said to be particularly effective against morning sickness. For newer found benefits, ginger is recently being investigated for its ability to lower blood sugar to fight against diabetes, as well as a method to reduce cholesterol

5. Cardamom

Originally found in Middle Eastern and Arabic foods, cardamom is steadily gaining popularity around the world, and we are all for it. Not only is cardamom a delicious addition to many recipes, it also has some incredible health benefits that are hard to pass up. As an oil, cardamom has been shown to have antibacterial properties that may be able to kill bacteria and fungi. Along these same lines, it only makes sense that people have also been using cardamom as a breath freshener. By helping fight oral bacteria that cause bad breath, cardamom is your new best friend for a fresh, and healthy smile. Finally, Cardamom may also help improve heart and liver health, so what have you got to lose!

If flavour wasn’t enough of a reason to spice up every meal, then the added health benefits are impossible to say no to. At Galloway we stock a variety of spices, including all five above, to pack your dishes with flavour from the healthiest seasonings. Check out our product page for more information.

We also have plenty of recipes to help you incorporate each spice into a healthy, and delicious meal. For something packed with spice, check out our vegetarian Indian food recipes. And while each of the spices listed above can be safe and healthy additions to your diet, make sure to talk to your doctor before introducing anything new into your health routine.

Questions for us? Don’t hesitate to reach out on our contact page, we love to hear from you!

What is gluten and should you try a gluten-free diet?

Photo Credit: Ales Krivec

The benefits of going gluten-free have been steadily gaining steam over the last couple of years, but is going gluten-free really beneficial to your health? Let’s start from the beginning, what is gluten? Gluten is a protein found in wheat, rye, barley and triticale—and unfortunately for those who are sensitive to it, it’s incredibly common. Of course, you will find gluten in bread, pastas, and any other foods that are made from wheat, rye, barley or triticale, but you will also find gluten in a surprising amount of other things. Gluten is added to many foods as a thickening or binding agent, or for flavouring or colouring. It can be found in beverages, vitamin and mineral supplements, medications, sauces, and even toothpaste! Gluten is in so many things that instead of reading the ingredients labels, it is often easier to just look for products that are specifically labelled as gluten-free or to look for whole foods that are naturally gluten-free to be safe. But is all this work really worth it? The answer is, for those with gluten intolerance, and especially those with celiac disease—yes, it is.

Celiac disease and gluten intolerance each come with a different set of symptoms. Celiac disease is an autoimmune disease where gluten triggers the immune system to damage the lining of the small intestine. This causes the body to eventually be unable to absorb nutrients from food. Gluten intolerance (or sensitivity) may cause abdominal pain, bloating, diarrhea, constipation, rashes or headaches, but the small intestine is not in danger of damage. If you think that any of these symptoms apply to you, make sure to visit your doctor for a diagnosis to ensure you can take the healthiest next steps for your body. If gluten is the cause of any of these ailments, eliminating gluten can have a variety of benefits:

1. Improved energy levels
Tired all the time? People with gluten sensitivity may be suffering from nutrient deficiencies, such as iron deficiency. After removing gluten from your diet, nutrient absorption can return to normal levels and you should find your energy returning in no time!

2. No more bloat
People with gluten sensitivity or celiac disease often experience excess gas and bloating after eating gluten. Remove the gluten, remove the problem! You’ll have a happier and healthier intestine and will notice an immediate improvement in digestive health. Other symptoms such as diarrhea, nausea and constipation may also be reduced after following a gluten-free diet.

3. Improved bone health
People living with undiagnosed celiac disease suffer from a variety of nutritional deficiencies, one of the major ones being calcium. Without the proper calcium intake, you are at risk of diseases such as osteoporosis. After removing gluten from their diet, celiac patients are shown to have a significant improvement in bone mineral density.

With these kinds of benefits, it can be easy to see why going gluten-free has been so popular in recent years. But what about those without gluten sensitivity or celiac disease? The results are less clear. For some, weight loss or self-treating digestive issues is the goal. Eating gluten-free often automatically eliminates many junk foods and other unhealthy treats because of the prevalence of gluten in these high-calorie snacks. But that may not mean that gluten is the cause, and stocking up on expensive, gluten-free alternatives doesn’t always mean that you are automatically choosing healthier options. Instead, focusing on eating whole, unprocessed foods is a great start if you are looking to reach or maintain a healthy weight, or to have a healthier digestive system.

Need help with that first step? We know that finding delicious recipes using whole and unprocessed foods isn’t always easy and having the time and knowhow to accomplish these recipes can be even harder. Don’t worry—we’ve got you covered.

Family meals for happier, healthier kids and adults

Photo Credit: Jimmy Dean

Let’s face it, humans are pack animals, we aren’t meant to be alone! Experiences that bring a sense of belonging are incredibly important, and nothing brings people together quite like a good meal. Thinking back on family meals growing up brings back fond memories for many of us, but the impact of eating together goes deeper than that. Eating as a family has been shown to benefit both physical and mental health not only for children, but parents as well. Why? Let’s delve a little deeper to find out. 

1. Mentally healthier teens

Families who eat together frequently have shown lower rates of depressive symptoms, suicidal ideation, and eating disorders in teens. The reason why can lead back to a variety of factors. For one, when parents are able to have quality interaction with their children on a daily basis, they are able to identify changes that may be an indicator of riskier behaviour such as changes in eating habits, friend groups, or academic performance. Parents are also more likely to identify instances of bullying, and therefore able to help their kids address the problem if it is occurring. This time spent together ultimately leads to happier and safer kids. 

2. Physically healthier kids and parents

Children and teens who regularly eat meals with their parents are less likely to be overweight or obese. This makes sense—parents can monitor what their kids are eating and prepare healthier options than the faster snacks and meals teens often choose for themselves. But the affect also leads to healthier parents! Parents who eat with their kids report less diet and binge eating behaviours, as well as reporting to eat more fruits and vegetables. Perhaps parents are trying to set a good example for their kids or cooking when they know they’re family will be eating it may lead to healthier choices when it comes to food preparation. But whatever it is, it’s working in everyone’s favour! And since eating healthier is a passion of ours in any situation, we can’t miss this opportunity to plug some of our plant-based meals and vegan life recipes—check it out and save yourself deciding what to make tonight!

3. A more sober present and future

Children and teens who regularly eat with their parents are shown to be less likely to abuse drugs and alcohol. And this affect doesn’t just apply to their younger years. Adults who reported eating regularly with their families as a child remain less likely to report incidences of drug abuse as adults. 

4. Better relationships

When it comes down to it, eating together is an opportunity to spend quality time as a family—that’s what’s most important. Busy schedules or night shifts might not make regular, family meals possible for everyone, and that doesn’t mean your family is doomed. If you are able to have consistent family time in another way, that’s also a great option! But for those of us who have the privilege of being able to schedule daily family meals, the benefits of eating together are hard to ignore. And having a dedicated time where parents and kids always know they can share and connect as a family is a great way to ensure family time doesn’t get lost in the hustle of everyday life. So, turn off the tv, prepare something the best you can, and start a new tradition. One that your kids can then pass down to their families for happier and healthier generations to come. 

Are you an omnivore looking to try plant-based meals?

For all the meat eaters out there, omnivores and carnivore’s alike, a full plant-based diet may not be something you want to consider. Maybe a diet with no animal products isn’t right for you, and there’s no shame in that. Knowing what works best for your body and lifestyle is the base of any healthy diet. But that doesn’t mean you can’t love your plants just as dearly as the rest! A good veggie can hold its own as the star of any dish. Trust us, even our most carnivorous friends can’t say no to a well-done black bean and mushroom burger or cauliflower wings. The difference is in the mindset, variety, and having a delicious recipe. Three things, we happen to know all about. 

1. Mindset

   Many of us have grown up eating animal products in every meal. In fact, a meal just doesn’t feel complete without them, and we can’t see that changing. Maybe we’ve had plant-based meals before and felt unsatisfied or are afraid that all plant-based diets are too restrictive for our lifestyles, but this doesn’t have to be the case. Adding even one plant-based meal to your diet is a healthy choice you can be proud of. Maybe you’re interested in adopting meatless Mondays, or only eating meat for dinner or when eating out. It doesn’t have to be a hard and fast line, and you can incorporate more veggies or beans into any meal you like. But what about the satisfaction? A meal with no meat? Is it even a meal, or just rabbit food? Let’s see. 

2. Variety

   Ever sat down for a beautiful meal of plain lettuce, only to eat a mountain of it and still feel hungry and unsatisfied? Who hasn’t. And while no one can argue that lettuce isn’t a healthy choice, it can’t be the only star. Balanced, plant-based diets are just as varied and delicious as their meat-based alternatives. And with more and more resources out there, it’s never been easier to find delicious, plant-based meals to try. The trick to feeling full and satisfied is to make sure your plant-based meal includes all the proteins, fats, and carbs your healthy, meat-based meals provide. Add tofu, tempeh, legumes or hummus for proteins. Avocados, healthy oils, and nuts and seeds for fats. Oats, sweet potato and banana for carbs. All these delicious foods are both filling and delicious. And by ensuring you are still getting your recommended intake of proteins, fats and carbs, you are making sure you feel fuller, longer, on healthy options. 

3. The Recipe

   One of the main complaints we hear about a plant-based diet is that it’s boring. People create the same meal they would have in their meat-forward diet, and just remove the meat. Let’s look at a classic—steamed broccoli with baked potato and steak. Now remove the animal products. What flavour are you left with? What did you do to spice up that broccoli? And how are the potatoes without the slab of butter, bacon bits and sour cream? No wonder it’s boring. Eating plant-based shouldn’t mean taking away. Plant based recipes are packed with flavour, and when those veggies are treated with the same time and care as a well marinated steak, they earn their place as the star of any dish. Not sure where to start?

With all these options, it couldn’t be easier to incorporate delicious, and filling plant-based meals into your diet. And with the right mindset, variety, and recipes, you won’t feel like you’re sacrificing anything. Once a week, once a day, or switch it up. If adding more plants, whether it be plant-based, vegetarian, or vegan meals, is something you’d like to try, why not today?

Plant-based vs. Vegan: What’s the Difference?

Photo Credit: Edgar Castrejon Unsplash

The idea of going vegan, or eating a more plant-based diet, is becoming more popular by the day. And with increasing information, exposure, and number of restaurants offering vegan and plant-based options, it’s easy to see why more people are interested in making the switch. But for those of us just starting out, how do we know which diet is best for us? We all have that friend, (or two or three) who tried switching to a strict, new diet only to drop the idea entirely after a couple of weeks and return to their previous habits. So, we want to make sure you have the resources you need to set yourself up for success. 

Changing your diet is a change in lifestyle, and it can be hard to do without the right preparation and information. For some, vegan or vegetarian diets are a bit of a mystery, and many others are also unaware of the changes they can make without committing to a strict, animal-free diet. To help you decide what option is best for you, we want to highlight the key differences between a vegan and plant-based diet. Let’s start with the basics:

A vegan diet contains no animal products. 

A vegan diet eliminates all meats, dairy, poultry, fish and honey. Anything derived from a living being counts and is removed. It might seem like a simple definition to follow, but what foods contain animal products isn’t always easy to see. For example, potato chips are often flavoured with seasoning that contains casein (a protein derived from milk). Casein is also commonly found in non-dairy creamers. Gelatin is found in many candies and salted peanuts, and even your wine or beer may be fined with isinglass (a gelatin obtained from fish), egg white, casein or gelatin. A person wanting to follow a strict, vegan diet would need to be aware of these potential ingredients and know which products are vegan friendly and which to avoid. 

A plant-based diet prioritizes plants but doesn’t necessarily exclude animal products. 

Following a plant-based diet doesn’t specifically include or exclude animal products. It’s up to you! As long as you are focusing on eating primarily plant-based meals, you are following a plant-based diet. So, what is plant-based? Plant-based foods include fruits and vegetables, but also include whole grains, plant-based oils, legumes, nuts and seeds. Eating plant-based also emphasizes eating whole-foods. This means your food is free from additives and processing, or is processed as little as possible. This is another difference from a vegan diet, which only specifies no animal products, and does not necessarily prohibit processing or additives. 

So, which diet is best—vegan, or plant-based?

This is really up to you. Many people choose veganism due to environmental or ethical reasons, which helps back their choice to follow a stricter diet. For others, a less strict diet focused on making healthier choices and avoiding processed foods may be in the priority, so they may choose a plant-based diet instead. No matter which diet you choose, or even if you decide neither is right for you, incorporating more plant-based meals into your diet is both an easy and delicious switch that has countless benefits for your health. The trick is finding what works best for your body, lifestyle, and values. 

If you are interested learning more about how you can incorporate more plants into your diet regardless of what diet you choose to follow, you can check out our 5 beginners tips for implementing more plant-based recipes into your diet.

5 Beginner’s Tips For Implementing More Plant-Based Recipes Into Your Diet

Photo by Jennifer Schmidt Unsplash

So, you’ve decided to explore the steps of how to implement a more plant-based diet into your daily life! That’s great. Whether it’s for health, environmental or religious reasons, going meat-free has many benefits. Reducing your meat intake can seem like a big feat, but when you break it down into smaller pieces, it’s way easier than we think. In the end, it can help with your overall health, save you money and you can add new recipes to your repertoire.

The great thing about going plant-based is it doesn’t need to be so black and white. You can make up the rules as you go and decide what works best for you. If you want to do “Meatless Mondays” or try vegetarian-friendly recipes a couple of times a week, that’s your call!

In this post, we break down the steps you can take to become more plant-based in your diet.

5 Steps to becoming a vegetarian plant-based eater

 1. Start slowly

When it comes to starting your journey into plant-based eating, you don’t need to cut everything out all at once. A lot of people start by eliminating red meat first (beef, pork, lamb) and then work towards a more pescatarian diet (only eating fish as their main source of animal protein). Over time, people will make a full transition, but keep in mind this is your journey. Do what’s best for your budget, lifestyle, body and timeline.

2.  Look for tasty substitutes

In recent years, finding plant-based substitutes has become easier. You can find alternatives for different meats, dairy products, and even eggs. Initially, many people think the only foods they can eat are fruits and vegetables, but with all these new food innovations, they can still enjoy meat substitutes. Tofu, tempeh, and Beyond Meat are just a few examples of meat alternatives you can implement into your plant-based grocery list. Just keep in mind that the faux meats have many preservatives, and ingredients that are not you cannot pronounce. Be mindful when transitioning and shopping for substitutes for meats and cheese. Stay on the whole foods journey as much as you can.

3. Don’t forget about your vitamins

When making the transition to a more plant-based diet, there are a couple of challenges to overcome. Our bodies are all different and you may need time to adjust to a new diet and meal plan. When you start eliminating meat, it’s important to make sure you’re getting enough protein and vitamins.

When making the switch, make sure to:

• Get extra protein by eating plain greek yogurt, eggs, cooked beans or lentils, whole grain pasta, quinoa, and nuts.

• Supplement with B12 vitamins! Normally, you’d get these essential vitamins from eating red meat. You can also add cottage cheese, nutritional yeast, soy substitutes, and oats for more B12 intake.

• Omega 3’s are another essential fatty acid for your body. If you’ve cut out eggs and fish completely, you can take them as a supplement and eat walnuts, flaxseeds or flaxseed oil, chia seeds, brussels sprouts, and hemp seeds.

4.  Start with a buddy

We all know doing challenges with friends or family makes anything more fun and exciting. Trying something new with someone you’re close to also helps keep you accountable. You can set your own check-in dates or even meal prep and try new recipes together.

5. Get creative in the kitchen

Once you’ve made the switch to vegetarianism or plant-based eating, you can start exploring new flavours, recipes, and styles of cooking. There’s a common misconception about vegetarian or plant-based food being boring, flavourless, and salad-based. But this couldn’t be more inaccurate!. Foods around the world have a plant-based foundation, including Indian, Thai, Mediterranean, Mexican, Southern Italian, and Chinese cuisines. Alternatively, you can also try plant-based meal delivery services that introduce you to new recipes and types of foods.

Finally, don’t forget to go easy on yourself. Enjoy the process as much as possible by experimenting with new ingredients and flavours. If you have some slip-ups along the way, that’s ok. We’re all different and our bodies have different needs, so do what’s right for you.