Plant Based versus Animal Based Diets

Plant Based versus Animal Based Diets

     Hi everyone, welcome to my blog! Today, I'm going to talk about plant-based VS animal-based diets.

What is plant-based diet?

     A plant-based diet is a type of diet that is composed of primarily plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. (Press, 2017) Which means, there are no meats, seafood, and products from animals. It is one of the popular diets for vegetarians and vegans. 

https://www.forksoverknives.com/plant-based-primer-beginners-guide-starting-plant-based-diet/

Why choose the plant-based diet?

     In recent years, more and more people chose plant-based diet instead of an animal-based diet. According to George Brown College Library Learning," Plant-based dieting became popular in the twenty-first century, following studies that showed the health benefits of diets consisting of primarily fruits and vegetables." (Press, 2017) 
     Here are three health benefits of choosing a plant-based diet instead of an animal-based diet.

First: low calories

http://www.longevitymedical.com/2017/04/stay-healthy-plant-based-diet/

     Having plant-based diet is intaking fewer calories than having an animal-based diet. According to the article,"The Benefits and Risks of a Plant-Based Diet" wrote that"If you are looking to stay slim and trim, a plant-based diet works well if you use it to reduce calories while ensuring you also consume enough protein. While "plant-based" does not mean a strict vegetarian, it does mean that the foundation of the diet rests upon foods that are grown in the ground, such as legumes, whole grains, fruits, vegetables, as well as nuts and seeds."

https://www.ruperthealth.com/blog/health/hypertension/

Second: Prevention of hypertension

     People having animal-based diet, especially those who love junk foods, have more probabilities to having hypertension. Instead of having animal-based diet, having plant-based diet have a lower risk to have hypertension. Said from the article,"The Benefits and Risks of a Plant-Based Diet","Hypertension, also known as high blood pressure, can be greatly influenced by a plant-based diet. Research from the Harvard School of Public Health suggests that diets rich in fruits and veggies can actually work to significantly lower blood pressure. With high blood pressure comes increased risk of having a stroke or developing heart disease, both of which are the two leading causes of death in the US. Eating plenty of fruits and vegetables each day as part of a plant-based diet can have real benefits for lowering blood pressure, and preventing serious health events."

Third: Away from diabetes and cancer

http://www.smchealth.org/veggiesvscarbs

     I believe that lots of people have heard this," An apple a day, keeps the doctor away." Fruits and vegetables to help us keep the doctor away, lots of fiber and potassium helps us stay away from chronic diseases. "It's well-known in the scientific world that diets containing large amounts of fruits and vegetables can help people prevent a variety of chronic diseases. Extra fiber and potassium help stave off heart disease, and when whole foods displace refined carbohydrates it helps individuals steer clear of diabetes. The potent phytochemicals found in fruits and vegetables can help ward off cancer as well." by "The Benefits and Risks of a Plant-Based Diet". 

Plant-based foods on my menu in the future

     I will say there have to have at least 1-2 dishes can choose in the plant-based diet. Since the number of vegetarians is getting larger and larger, more and more people will choose plant-based dishes. It is healthy and ethical. Just why not have a try?

Let's cook!

     The dish I made is red lentil fritters served with vegan citrus aioli. It is a dish that I learned from my school, and it is my first time to make a "mayonnaise" without egg, and it tastes great, let do it!

Red Lentil Fritters

Ingredient:

200g Red Lentils

250mL Water

10g Salt

100g Cooking onion, brunoise

25g Ginger, fresh, grated

10mL Ground cumin, 1 tbsp

2mL Ground cardamom, ½ tsp

2mL Ground Cinnamon, ½ tsp

2mL Ground allspice, ½ tsp

10sprigs Cilantro, washed, picked, chopped

20mL Pomegranate molasses

50g Pine nuts, toasted, rough chop

30gPomegranate seeds, ¼ piece

Preparation:

1. Soak the lentils in the water and salt for 1 hour. Drain.

2. Combine the lentils, onion, ginger, and dried spices in a food processor. Process until finely ground, scraping down the sides.

3. Transfer into a bowl and fold in the almonds and cilantro (Reserve a little of each for garnish). Season with salt and black pepper.

4. Shape into quenelles on a piece of parchment paper. Transfer quenelles into the deep fryer and cook until golden brown.

5. Transfer onto a baking tray and bake in the oven for 10 minutes.

6. Plate and drizzle with pomegranate molasses. Garnish with pomegranate seeds, toasted pine nuts, and roughly chopped cilantro leaves. Serve with Vegan Citrus Aioli (see recipe).

Vegan Citrus Aioli

Ingredient

5g Garlic, puréed (micro plane), 1 clove

15mL Dijon mustard, 1 Tbsp.

30mL Aquafina (chickpea water), 2 Tbsp

250mL Light olive oil

1pc Lemon, zest, and juice

½pc Naval orange, zest, and juice

To taste

Salt

Preparation:

1. In a stainless steel bowl, combine garlic puree, Dijon, Aquafina, lemon and orange zest, whisking together until combined.

2. Continue to whisk while drizzling in the olive oil in a thin stream, as you would for making mayonnaise. Continue until all the oil is incorporated and the liquids are emulsified.

3. Add approximately 1 tbsp of lemon and 1 tsp of orange juice to flavor and thin the aioli slightly.

4. Season with salt to taste. Adjust citrus to taste.

Review:

     I found this recipe in the recipe book from my school, and it is not to hard to make it. However, it is delicious. Aftertaste the dish, I think I understand why more and more people are choosing plant-based diets. I will definitely make the aioli in the future. Thank you for your reading and be healthier!

References:

Caffrey, C. (2017). Plant-based diet. Salem Press Encyclopedia Of
Health, 

Concepts，HOSF 1205，H112, H100, H601, H116，Culinary Skills – Chef Training，Culinary Management，Chef Training (2017)

http://www.bistromd.com/healthy-eating/the-benefits-and-risks-of-a-plant-based-diet

https://www.forksoverknives.com/plant-based-primer-beginners-guide-starting-plant-based-diet/

http://www.longevitymedical.com/2017/04/stay-healthy-plant-based-diet/

https://www.ruperthealth.com/blog/health/hypertension/