PLANT POWER
MIX-N-MATCH
We give you the basic recipe – you decide the specifics using this nifty chart. Cut it out and keep it on your pantry door. It’s easy to go plant-based (or flexitarian) if you know what to stock up on and what swaps you can make
Splurge Try protein bombs like quinoa or bulgur wheat
WHOLEGRAINS Pearl barley Spelt PnP ancient grains Brown rice Samp
DRIED PULSES Lentils Split peas Mung beans 6-in-1 soup mix
CANNED LEGUMES Red kidney beans White kidney beans Baked beans Chickpeas
Excellent source of slow-release carbohydrates + fibre + vitamins
Excellent source of protein + fibre + slow-release carbohydrates
Excellent source of protein + fibre + slow-release carbohydrates
NUTS & SEEDS Almonds Walnuts Peanuts Pumpkin seeds Flax seeds (linseeds)
LEAFY GREEN VEG Spinach or Swiss chard Kale Broccoli Cabbage
HARDY VEG Butternut Sweet potato Beetroot
Excellent source of protein + healthy fats (including omega-3s) + calcium
Excellent source of iron + fibre + vitamins
Excellent source of slow-release carbohydrates + fibre + vitamins
Oil you need Not all fats are bad for you. Do-good fats like omega-3s are necessary for essential body functions and your body can’t make these on its own. Use olive, canola, nut or avocado oil when cooking, and add a teaspoon of nut butter or sliced avo to your meals.
66 | Fresh Living – Spring 2020
Plant based.indd 66
8/28/20 5:19 PM