Probiotics VS Prebiotics

Written by Emily Guido, PNW Intern, Fall 2020

A Healthy Gut

The human body contains trillions of live bacteria, both inside and out. This may sound gross but they actually play a vital role in our health. Most of our bacteria, billions of them, live in our digestive tracts. This is what’s known as the gut microbiota. 

When you eat fiber-rich, whole, plant-based food (like whole grains, potatoes with the skin, celery, etc.), this bacteria in our intestines feeds on the fiber that would normally be indigestible to us. This fuels the bacteria to do many wonderful things for our body, like synthesize certain nutrients like B-vitamins and vitamin K, and even lower LDL, the “bad”, cholesterol. A healthy population of gut bacteria is also linked to a healthy immune system. 

What you eat can greatly affect what kinds of bacteria will flourish in your gut. Eating a varied diet full of fiber from plant foods can promote the growth of certain healthy bacteria and also suppress harmful ones from populating. Additionally, a diet rich in both prebiotics and probiotics helps maintain a healthy gut microbiome as well. 

Prebiotics

Certain plant foods are used as fuel for the live bacteria that makes up the gut microbiota, helping them grow and thrive. Essentially,  prebiotics are the food for the live bacteria in your gut. Since your gut microbiota feeds on fiber, prebiotic foods contain complex carbs and/or different kinds of plant fibers. Here’s a list of some fantastic prebiotic-rich foods:

• Under ripe banana

• Apple (with the skin)

• Oats

• Garlic

• Onion

• Eggplant

• Cabbage (raw)

• Artichokes

• Jerusalem artichokes

• Dandelion greens

There are also prebiotic supplements that you can purchase. Researchers at the University of Reading in the United Kingdom recommend a minimum dose of 4g with a maximum dose of 20g coming from inulin or oligosaccharides. Anything above the maximum dose may cause unwanted GI side effects. 

However, we encourage you to get your prebiotics from foods since there are so many options that are easy to incorporate into your diet or may even be your staples. Something to always keep in mind is to try to eat your plant foods in their whole forms that still contain fiber. It’s good to include some of these every day because a happy gut means a happier, healthier you! 

Probiotics

Sometimes our gut microbiota can get out of whack from stress, lack of sleep, or environmental pollution which causes one species of bacteria to out-populate the rest. We may also lose a lot of our bacteria due to taking antibiotics. An unhealthy balance of gut bacteria can alter our digestion, lead to cramping and bloating, or even make us sick because our immunity is compromised. This is where probiotics can come in handy. 

Probiotics are live bacteria that can be purchased in a capsule or eaten in fermented foods to help populate the gut with healthy bacteria. As a supplement, there are hundreds of probiotics on the market to choose from so finding the right one can be daunting. One rule of thumb is to find one that has at least 2 billion CFU (colony-forming unit), which means 2 billion bacteria per serving. This is to ensure that enough bacteria reach your intestine because some will be destroyed by stomach acid. 

There are also many different bacteria strains and we are still learning which ones are the most optimal for specific conditions. If you’re considering taking a probiotic, it’s always best to run this by your registered dietitian and/or physician so that they can guide you on the best option.

Fermented Foods

Instead of relying on a supplement, especially as the science is still being perfected in this area, you can get probiotics from eating fermented foods. The process of fermenting food allows bacteria on the food to grow and thrive. This bacteria then converts the carbohydrates within the food into alcohol or organic acids, giving it that typical sour taste.

Many different cultures ferment foods as tradition and for their health benefits. Here’s a list of some common fermented foods:

• Kimchi (fermented spicy cabbage)

• Sauerkraut

• Pickled Vegetables

• Kefir (fermented dairy drink, non-dairy alternatives also exist)

• Tempeh

• Miso (fermented soybean paste, sometimes made with chickpeas)

• Yogurt 

These foods are good to include in your diet a couple days a week to help keep your digestion regular and your immunity boosted (which is very crucial in these current times). One thing to note is to make sure the fermented or pickled food you buy is unpasteurized. Pasteurization kills all the bacteria(the bad and the good!). 

Bottom Line

Our gut is highly related to our overall health so it’s important to treat it as best we can. Not only do plant-based foods do wonders for us by decreasing our risk of chronic diseases and helping us live longer, healthier lives, they also provide us with the power to heal and maintain a healthy gut. By incorporating many different types of fruits, vegetables, whole grains, and fermented foods into your days, you’ll optimize your gut and immunity. 

The Ultimate Guide to a Vegan Halloween

Written by Meredith Price & Emily Guido, PNW Intern, Fall 2020

Along with the fall season brings the spooky season. These days it seems like Halloween is all October-long and it’s got us feeling excited right down to our bones! We’re ready for horror movie nights with vegan candy and treats galore. 

For those of you who have little kids and/or who will be expecting trick or treaters (if Halloween actually happens this year?) or you just want to eat some candy in the spirit of Halloween, we’ve got you covered! Especially because many common and well-known candies actually happen to be vegan. 

Here’s a guide on how to spot vegan candy, which brands to choose and how to make your own as well as how to practice mindfulness around all of these sugary sweets.

How To Look For Vegan Candy

One quick way to determine if a candy is vegan is to look at the allergen statement on the package. Some of the top allergens are animal derived like milk and eggs.For example, underneath the ingredients of a candy it may say, “CONTAINS: milk, egg, wheat, soy.” This helps so you don’t need to read the entire ingredients list. 

There is also another allergen statement that says “MAY CONTAIN”... (ex: “may contain milk”), but as a vegan you don’t need to worry about this. This simply means that the candy was processed in a facility that also processed certain allergens, so the candy may just contain tiny traces of them. Only if you’re actually allergic to the certain food(s) do you need to worry about this statement. 

One pretty major caveat of this method is that there are still some animal derived foods that won’t be listed in the allergen statement. Some common ones for candy include: honey, gelatin and confectioner’s glaze. Confectioners glaze is commonly seen as an ingredient in sprinkles and other sweets (like candy corn!) and is derived from bugs (gross!). So once you see that there’s nothing animal derived in the allergen statement, quickly glance through the ingredients for any of these foods. 

If you’re over reading labels and just want to know what to buy without thinking too much about it, trust us, we feel you. 2020, man.

Here’s a cheat sheet of 17 commercial candies that happen to be vegan that will be perfect for this time of year.

1. Swedish Fish

2. Sour Patch Kids

3. Dums Dums

4. Twizzlers

5. Nerds

6. Jolly Ranchers

7. Laffy Taffy

8. Blow Pops

9. Now and Later

10. Airheads

11. Pixie Sticks

12. Fruit Roll Ups

13. Sweet Tarts

14. Skittles

15. Ring Pops

16. Lemon Heads

17. Dark Chocolate Peanut Chews

Vegan Candy Brands

The brands listed above are what we call “accidentally vegan” which means that they didn’t intend to be vegan but their ingredients happen to be. If you want to support brands that do their part by either being all vegan or having some vegan-certified options, here are some of our favorites.

A large brand known as Enjoy Life carries a huge range of vegan and allergy friendly products and for Halloween, they even have individually wrapped miniature chocolate bars. In addition to their Halloween treats, they’ve got chocolate chips, chocolate bars, cookies, pancake mixes, brownie snack packs, energy bars and more! They make great snacks for kids to bring to school and for grown-ups to bring to work!

UNREAL is one of our favorite candy brands that has a lot of vegan-certified options (note: their milk chocolate products are not vegan). They specialize in everything chocolate, and have alternatives to all our favorite chocolate candies: peanut butter cups, chocolate covered coconut bars, and most amazingly, peanut m&m’s. They call them peanut gems, and we love putting them in homemade chocolate chip cookies. 

If you’re more of a sugary candy fan rather than a chocolate fan, then you might want to try the brand Smart Sweets. Smart Sweets isn’t a completely vegan brand, but a big majority of their products are plant-based. They sell gummy candies that are actually really low in sugar so they’re fairly healthy and still taste sweet! One thing to be weary of is that since most of their plant-based gummies do not contain gelatin, they use a lot of plant fibers to give them that chewy, gummy texture. While fiber is of course healthy for you, having so much concentrated fiber at once may cause some GI upset. So if you can, try not to eat a large potion in one sitting!

Make Your Own Candy

Want something healthier but don’t want to dish out the cash for some healthy, vegan, low sugar, processed, candy alternative? Then you can try making your own candy!

You’d be surprised at how easily you can make some of your favorite vegan candies at home. Anything that’s made with chocolate will be the easiest to make. For example, if you really like chocolate peanut butter cups, then all you need is some vegan chocolate, peanut butter, a muffin tray and a microwave. Melt the chocolate in the microwave in 30 second intervals. Pour into the muffin tray to just fill the bottom. Let cool in the fridge until semi-hardened. Then spread some PB on top and cover with more melted chocolate. Once it sets, you have delicious homemade peanut butter cups!

If you like gummy candies, you can make healthy ones with fruit and agar agar powder. Agar agar is derived from seaweed and has a similar gelling effect that gelatin has. You can blend up your fruits and strain them to just get the juice, and then simmer the juice with agar agar powder. You can add a little sweetener of your choice. Pour into a mold and let sit in the fridge until it sets into gummies. These are great to make for kids! 

Making fruit roll ups is actually quite easy too! It works best if you have a dehydrator for this one, but you can also use your oven on the lowest setting possible. Blend up your fruits and/or veggies and then spread the mixture evenly onto a cookie sheet lined with a silicone mat. Dry or bake the mixture until it becomes pliable like leather. 

There are many recipes online for different kinds of fruit roll ups as well as the other candies mentioned. You just have to have to experiment and have fun! 

Mindful Eating During Halloween

We fully encourage you to enjoy the candies and treats that come with this wicked-fun holiday. If you follow PNW and our philosophies, you know that we fully advocate for a balance of healthful plant-based eating that includes sweets. 

What we want to avoid though is eating to the point of feeling overly full and/or uncomfortable which can happen when there is a big bowl of candy or chocolate and we’re eating mindlessly. 

Here are some tips on how to eat mindfully so that you can enjoy Halloween to the fullest:

Listen to your body: Are you truly hungry, or just bored? Or thirsty? Or maybe you just want to enjoy the damn candy - that’s ok too. It’s still good to practice this with other meals as well. 

Eat slowly and know when you are full: It takes 20 min for the stomach and brain to communicate so take breaks in between bites and slow down.

Use your senses: By paying attention to the smells, textures, and flavors of the foods we choose, it will make it much more enjoyable and satisfying. 

Acknowledge your surroundings: If you find yourself eating while standing up, on the phone, or watching tv, try to eat sitting down without as many distractions.

Don’t strive for perfection: We can’t eat mindfully 100% of the time. Try to do it as often as you can and take stock of the times that you can’t. Accept those times when you can’t and move on. 

Happy Halloween!

It’s amazing how many vegan options there are to enjoy on All Hallow’s Eve (and before...and after). So, creep it real and have some fun! Look at labels, go for a standard or a special candy, or be ambitious and make your own. No matter what option you choose, enjoy it mindfully when possible so that you can fully savor the flavors and avoid a tummy ache. 

Bone appetite! 

Vegan In The Fall

Written by Emily Guido, PNW Intern, Fall 2020

That cozy time of year is finally coming around. Get your oversized sweaters and pumpkin spice lattes because Fall is here! 

I love everything about Fall: the colors, the weather, the clothes and especially the food! Lots of delicious veggies are in season right now like those of the cruciferous family (broccoli, cauliflower, kale), squash, sweet potato and the infamous pumpkin. For fruits there’s apples, bananas, kiwis, pears and raspberries. I’m going to share with you some recipes and treats using these seasonal foods that will make you want to relax and unwind by the fireplace in your fuzziest slippers. 

Vegan Fall Recipes

Who doesn’t like a wam, cozy bowl of soup to snuggle up to when it’s chilly outside? I know I do! Check out this healthy broccoli cheese soup recipe from Brand New Vegan. This recipe is whole-food-plant-based, nut-free, soy-free and has no added fat. The base of it is actually cauliflower that’s blended with gold potatoes, carrot, onion, nutritional yeast and spices, giving it an extremely creamy texture and a cheesy taste. 

If you’re craving something sweet, but still want to eat something nutritious, try a sweet potato! Okay, ’ll admit that probably sounds pretty boring...but just trust me! The key is to cook the perfect baked sweet potato that’s incredibly sweet and packed with flavor. You’ll want to scrub the outside clean and poke a couple of holes in with a fork. Then place it on a lined baking sheet and bake it in the oven at 400F for about an hour (time may vary based on the size of your sweet potato). You’ll know it’s done when it’s fork tender and the juices begin to bubble out and caramelize a bit on the baking sheet. Now you have a blank canvas for so many delicious recipes! One yummy way to use your tater is to split down the middle, line the inside with a sliced banana, drizzle almond butter and maple syrup on top with a sprinkle of cinnamon. This makes a really tasty and nutritious breakfast! 

Are you hungry for something a little more comforting? Meaty without the meat? Well here’s a vegan meatloaf for you to try from Food with Feeling. It’s actually a very basic and probably familiar meatloaf recipe for a lot of people but it replaces the ground beef with a plant-based meat from the company Pure Farmland. When cooked, it’s got an extremely similar texture to an actual meatloaf! You can also substitute with your favorite raw meatless grounds if you can’t find that brand.

If you’re not into the faux meats here’s another meatloaf recipe to try. It uses brown lentils as the main protein, as well as other very simple and easy to find ingredients. This recipe is packed with fiber and several vitamins and minerals!

Vegan Fall Treats

Since everything is pumpkin spice flavor right now I need to talk about some vegan pumpkin spice treats! 

Mostly everybody loves marshmallows. Especially in their hot chocolate, s’mores, and rice krispies treats. But did you know that marshmallows aren’t always vegan? Most contain gelatin which is made from ground up animal bones, hoofs and cartilage (gross!). But have no fear, there are actually several brands of vegan marshmallows, including my favorite, Dandies. Dandies are gelatin-free, gluten-free, corn syrup-free and contain no artificial flavors. They have plain ones, peppermint ones for the winter holidays and pumpkin-spice ones in the fall. Trader Joe’s also carries their own version of vegan marshmallows and many kosher brands are vegan too (always check the ingredients list). Can you picture pumpkin spice flavored rice crispy treats? My mouth is watering! 

Another awesome pumpkin spice snack comes from the company Abe’s. They sell all vegan and allergen-friendly baked goods, so they make the perfect treats for kid birthday parties and school events! For the fall they have a pumpkin spice loaf and mini muffins. All of their products are incredibly moist and just the right amount of sweetness. You can also always make your own pumpkin treat, like these pumpkin cheesecake squares I’ve been eyeing over on Rabbit and Wolves. 

Speaking of sweetness, have you ever thought about how much sugar is in a pumpkin spice latte from Starbucks? Trust me, you don’t want to know...but I’m going to break it to you: 39g of sugar for a tall (12 fl oz). That’s more than the daily recommended amount of added sugar (25g) for the average woman according to the American Heart Association. Still want to have your latte without breaking the sugar bank? Well Califia Farms has got you covered with their almond milk based Pumpkin Spice Latte Cold Brew Coffee. Per 12 fl oz, it contains 14g of added sugar, which is less than half of Starbucks’ latte. Your teeth and blood sugar will thank you. 

Vegan Fall Activities (+ Another Easy Recipe!)

One of my favorite things about fall is enjoying the foliage and being outside while it’s still warm enough out to do so. Probably one of the most popular things to do in the fall is to go apple picking! It’s great to be outside with your loved ones and feel the crisp fall air while you walk through isles of gorgeous apple trees. After you’ve gathered your bushels of apples, then comes the next fun part: deciding what to do with all of them. Apple pie, hot apple cider, or apple and cranberry stuffing for your turkey-free thanksgiving day feast. Here’s a short fun breakfast recipe for Apple Pie Topping for Oatmeal and Beyond:

Ingredients

1 apple, peeled or unpeeled, chopped into small cubes

¼ tsp cinnamon

1 tbsp sweetener (I use maple syrup or coconut sugar)

½ tbsp lemon juice

Pinch of salt

½ tsp cornstarch mixed with 1 tbsp water

Directions:

Add everything except the cornstarch and water to a saucepan on medium heat and cook until the apples soften and release their juices. Then add the cornstarch mixture and cook until you see the liquid in the pan thicken. Now you have an easy apple pie topping that you can put on anything: oatmeal, yogurt, ice cream, or granola. You can also multiply this recipe and keep it in the fridge to have for multiple meals. 

Another fall activity includes being outside but for a good cause. Do you love animals and want to support an amazing cause that helps them? Then you should visit an animal sanctuary. These differ from zoos and farms in that they house animals that are rescued from situations of abuse or neglect. If you are local to New York then you must try to visit the Catskill Animal Sanctuary where you can meet over 300 rescued farm animals. Their mission is dedicated to helping as many animals as they can and spreading awareness of animal exploitation and promoting a vegan lifestyle. You can take a guided group tour or buy a day pass so you can have free roam of the property for the whole day! 

Enjoy the Fall!

We hope that you enjoy this wonderful time of year and make many vegan seasonal dinners and treats while also enjoying the outdoors. And, of course, have a great Halloween...which we’ll be writing about next! 

What’s your favorite fall activity or meal?

10 Reasons Why You Should Eat More Soy

Written by Emily Guido, PNW Intern, Fall 2020

Soy is one of the most powerful yet underrated plant-based foods out there. It’s incredibly versatile, a blank canvas for any seasoning profile and it’s healthy! Soy is a great source of protein, calcium, iron and B-vitamins and it comes with a load of health benefits. Studies show that consumption of soy is associated with lower risk of cardiovascular disease, lower blood pressure and lower blood sugar. There are also a lot of myths around soy that you may have heard of. Check out our original soy blog post that touches upon that. 

Here are 10 reasons why you should eat more soy:

1. Excellent source of plant-based protein 

2. Fiber-Rich

3. Full of minerals including iron, calcium, and potassium. 

4. Great source of B-vitamins

5. Associated with lower risk of heart disease

6. May help reduce risk of cancers, including breast cancer

7. Helps lower blood pressure

8. Assists in balancing blood sugar

9. Anti-inflammatory properties

10. Incredibly versatile for any type of dish, including dessert!

So how can you get more soy in your diet? Well first off, there are many different soy products to choose from: edamame, tofu, tempeh, soy curls, soy milk and more! 

Edamame

Edamame is simply just whole, unprocessed, young soybeans. Most commonly you will see them as an appetizer at a Japanese restaurant, steamed in the pod and salted. You can also buy them frozen in almost any grocery store. A half a cup of edamame is about 90 calories, 7g of protein, 2.5g of fat, 10g of carbs, 3g of fiber and 10% of the RDA for iron. This little green bean is incredibly versatile and can easily be thrown into a stir-fry, salad, soup, burrito, you name it!

Tempeh

This is a fermented soy “cake” that’s usually a mix of soybeans and whole grains like barley and brown rice, packed together into a block. For some, the flavor can be a bit funky at first but then quickly becomes an acquired taste. Since this product is fermented, it contains probiotics or healthy bacteria that can be beneficial for gut health. One 3oz serving of tempeh contains 170 calories, 16g of protein, 5g of fat, 14g of carbs, 6g of fiber and 15% of the RDA for iron. You can thinly slice some tempeh, marinate it to taste like bacon and pan fry it, which is a common way it is served. Cube it, toss it in a seasoning blend, and bake it for a nice crisp texture. It’s also a great substitute for meat in dishes that use chicken, pork, or even fish.

Soy Curls

Soy curls are a meat alternative created by the company Butler Foods, LLC, to resemble strips of chicken. They are made from whole, non-GMO and pesticide free soybeans, cooked and then dehydrated and packaged. Once rehydrated, they have a nice chewy and shredded texture similar to chicken! One serving of soy curls (¾ cup dry) contains 120 calories, 11g of protein, 5g of fat, 8g of carbs, 6g of fiber and 10% of the RDA for both iron and potassium. The best way to prepare soy curls is to rehydrate them in some vegan-friendly chicken broth to really make feel and taste like chicken! And then you can cook them however you’d like: sautee, batter and fry, soup, air fry - the options are limitless! You can purchase them through the Butler Foods website or through Amazon. 

Tofu

Can’t go wrong with some good old-fashioned tofu. Some may call it bland, tasteless; but I see it as the foundation for endless recipes. Tofu is actually made in a way similar to that of cheese: soybeans are cooked and blended together with a coagulant like calcium, and then the curds are pressed together into blocks of tofu. There are different varieties of tofu based on firmness starting with silken tofu, which has a super soft, smooth texture that’s great for creamy desserts or even smoothies instead of using a protein powder. Then there’s medium firm, firm, extra firm, and even super firm. Firm and medium firm tofu are good for crumbling into tofu scramble (like scrambled eggs), and the firmer tofus are great as a meat alternative. The nutrition info for tofu varies slightly depending on the firmness, but 6 oz of medium tofu contains 120 calories, 12g of protein, 6g of fat, 4g of carbs, 16% the RDA of iron and 20% the RDA of calcium. Check out this simple, crispy tofu recipe that you can have with any dish!

Soy Milk

The most OG plant milk on the market, and the easiest way to consume more soy. It’s thick, it’s creamy, it’s delicious and it’s nutrient profile is comparable to that of dairy milk. One cup of fortified soy milk contains 80 calories, 7g of protein, 4g of fat, 4g of carbs, and is loaded with vitamins and minerals like vitamin D, A, B12, calcium and magnesium. Soy milk is great in cereal, oatmeal, smoothies, curry, creamy sauces, or even just a cold glass with cookies. 

So now you know some different kinds of soy and how versatile of a bean it is. I hope you try some of the tips I mentioned, and remember: just have fun and get creative!

What You Need To Know About Carbs & Weight

Co-written by Meredith Price, MS, RD, CDN & Jaclyn Korman, PNW Intern, Summer 2020

Have you ever heard that carbohydrates, i.e. carbs, are bad for you or that they cause weight gain? If this is true, how does it play out on a plant-based diet? Many healthy, plant-based foods are considered carbohydrates including grains (like bread and quinoa), fruits, starchy vegetables, and legumes (such as beans and lentils). I recently had someone ask if transitioning to a plant-based diet would make her gain weight because of “all the carbs”. With the myths surrounding carbohydrates in general, particularly when we’re discussing a plant-based diet, there’s a lot to explore and bring to light.

A “Normal” Amount of Carbohydrates

Despite all of the (unfounded) beliefs, carbohydrates are really important for us to include in our diet and in large amounts. This macronutrient is a key part of our food intake and most of us should be getting 45-65% of our calories from carbs, no matter if we’re plant-based or not. What does this mean in reality? That about half of the foods we eat should be considered a carb. For example, if someone is following a 2,000 calorie diet, about 1,000 of those calories, or 250g of carbs, should be contributed by carbohydrates. 

Carbohydrates 101

Why do we need carbohydrates? The number one reason is that our body relies on them as its main source of energy. For you science nerds out there, when the body digests and absorbs carbohydrates, they enter the bloodstream as glucose which cells use as energy to do our everyday routines such as breathing, thinking, walking, etc. as well as more vigorous activities like exercise.

Additionally, sources of carbohydrates, like whole grains, fruits, and legumes, contribute many important nutrients to a plant-based diet. These include fiber, phytonutrients, antioxidants, protein, vitamins, and minerals. Can you imagine a plant-based diet lacking in quinoa, oranges, oats, sweet potatoes, bananas, lentils, edamame, black beans, chickpeas or rice?  All of those examples are considered to be “high carb” foods. 

Sugar vs Fiber

To be fair, not all carbohydrates are created equal. Aside from the healthy examples listed above, sugar is also a form of a carb. The sugar naturally found in fruit, called fructose, is a healthy choice. But, table sugar, maple syrup, agave, and other sweeteners are not something to rely on as energy. So yes, if you ate half of your calories in the form of cookies, cakes, and pancakes with maple syrup, you might gain weight. Not because those foods contain carbohydrates but rather because they’re high calorie and not providing a whole lot of other beneficial nutrients. I’m not saying this to demonize these foods or suggest that you shouldn’t ever have them (if you know me, you know that I’m a chocoholic) but I want to make it clear that the term “carbohydrate” does not mean one thing. 

On the other hand, fiber, which is only naturally found in carbohydrate-rich foods, is one of the best parts about eating a diet rich in carbohydrates. Why? Because fiber slows down digestion and keeps us feeling satiated after a meal. Fiber also has amazing benefits such as that it helps prevent constipation, keeps our digestive tract regular, promotes a healthy gut, stabilizes our blood sugar and can help lower cholesterol. Foods like fruits, nuts, beans, whole grains, and veggies are packed with fiber. Since fiber helps us feel more full and satisfied, we’re less likely to overeat. Therefore, individuals who consume a higher fiber diet, i.e. a plant-based diet, tend to maintain a healthy weight status, not gain weight. 

“Low” vs “High” Carb & Weight Gain

There are many benefits from eating plant-based including a lower risk of heart disease and other chronic diseases. Additionally, studies consistently show that individuals who adhere to a plant-based style of eating tend to have a healthier weight status compared to omnivores. Studies have also shown more weight loss on a plant-based diet, even when placed on a “high-carb” version such as upwards of 78% of calories from carbs. It’s important to note that there are varying definitions of what exactly “high carb” means. Some studies consider over 65% of calories coming from carbs to be “high” while some surprisingly consider it to be over 45%, which is strange considering that’s within the recommended guidelines.

Alternatively, a “low-carb” diet, which seems to range from 20-70 grams a day (or 4-14% of calories), does tend to result in weight loss, at least in the first few weeks of following this type of restriction. It’s important to note that the weight loss seen in the beginning is generally water weight. After a few months of carbohydrate restriction, most individuals gain back the lost weight. Other dangerous and/or negative side effects often occur when going low-carb such as nausea, dizziness, constipation, dehydration, bad breath, and loss of  appetite.

Plant-Based vs Omnivore

When comparing omnivore and plant-based style diets, the carbohydrate intake amounts are usually very similar (see table below) and both fall within the range of the recommended amounts. Therefore, it’s generally a myth that a plant-based diet is much higher in carbs. However, what is true is that fiber intake tends to be higher on a plant-based diet, which is likely why we actually tend to see weight loss when individuals transition to a plant-based diet.

Source: Clarys, Peter et al. “Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet.” Nutrients vol. 6,3 1318-32. 24 Mar. 2014, doi:10.3390/nu6031318

Important note about this study is that it was done in Belgium. An American version would likely be much lower in fiber, particularly on the omnivore diet.

Bottom Line

To sum it up, the last thing you should worry about when starting a plant-based diet is the carbs. Carbohydrates are important to consume because they provide us with our main source of energy, optimal nutrients, and fiber. There is no evidence that carbs make you gain weight and according to research, they can actually help with weight management and assist to achieve a healthy lifestyle. 

The Ultimate Plant-Based Beach Day

Summer may be breezing by but there’s still plenty of beach days left. What can make a beautiful, sunny day filled with clear, blue skies, a warm ocean, soft sand and good company even better? A well-packed plant-based picnic! 

Swimming and laying out in the sun is relaxing and fun but it also makes us hungry, dehydrated, and exposed to free radicals from the sunlight. Instead of relying on concession stands that may not have the healthiest, or even vegan friendly, options, do yourself a huge favor by packing your own food. And hey, you can always leave room for buying ice cream there, if there’s a non-dairy option! 

To make this the best, and most sustainable, picnic, you’ll need:

• A cooler or cooler bag

• Ice Packs 

• Napkins

• Bag for trash - this is a great time to reuse a plastic bag if you got one at the store.

• Reusable cutlery and straws (if needed)

• Silicon bags - to pack loose foods

• Hand sanitizer

Now let’s get to the more fun part, which is the food!

Sandwiches

When you’re at the beach and sand is flying all over the place, you need foods that you can eat quickly and with your hands. That’s why sandwiches are so perfect for days by the sea. They’re filling, give us much needed energy, and provide a balanced combination of protein, carbs, and fats. 

Here are some examples of 100% plant-based sandwiches to bring:

• Bagel with vegan cream cheese, tomatoes, and cucumbers

• Whole wheat bread with faux meat deli slices, vegan cheese slice, vegan mayo and mustard

• PB&J

• Hummus wrap with favorite veggies 

Savory Snacks

You’ll probably want to eat something on the side of your sandwich. After a few dips in the ocean, you might get hungry later on too. Having easy, sturdy foods to crunch on do dual duty at the beach: they’re fun and can provide good nutrition and energy. Aim for at least 2-3 options, or more, depending on how many people you’ll be with.

Some good options include:

• Crunchy sliced vegetables such as cucumbers, carrots, celery, and bell peppers

• Sugar snap peas 

• Hummus

• Guacamole

• Chips

• Pretzels

• Popcorn

• Whole grain crackers 

• Pea Crisps

• Quinoa Snacks

Fruit

One of the best parts of summer, aside from perfect beach days, are the fruits that are in season. Since fruits are mainly water-based, they provide us with extra hydration. Additionally, they’re full of antioxidants which is great for our health and our skin, as we lay in the sun, exposing ourselves to free radicals which can cause cancer. Have 1-3 options if you can such as:

• Berries

• Watermelon cubes

• Cantaloupe cubes

• Peaches

• Nectarines

• Plums

• Cherries

Sweet Snacks

What about when that sweet tooth hits and fruit is not going to cut it? Sweet snacks are essential for a good beach day. Even with the best packed cooler, I don’t recommend snacks that will melt, like chocolate. Here are some other good, totally vegan, sweets that pack well for days like this:

• Oreos (or other sandwich cookies)

• Newman’s Newtons

• Energy Bites

• Graham crackers

• Vegan Gummies (like Trader Joe’s Scandinavian Swimmers)

Hydration

Being in the hot sun for hours, whether or not you feel like you’re sweating, is dehydrating. Depending on how strong the sun is and the humidity levels, you can even be at risk for heat exhaustion, or worse, if you don’t stay hydrated. For those of you who drink alcohol at the beach, remember that it will also contribute to dehydration, so make sure to hydrate even more with non-alcoholic options. Here are some drinks to have on hand, and plenty of them, so you avoid buying plastic water bottles or cups once you’re there. Fill up your reusable bottles, especially the ones that are insulated like Swell or Simple Modern. Everyone you’re with should have a water bottle or two filled with one of these options:

• Water (duh) but you can also get fancy by infusing it with citrus juice, watermelon, mint, or cucumber. 

• Sparkling flavored waters like La Croix

• Iced Coffee 

• Iced Tea

• 100% Juice

• Fruit and Vegetable Smoothie

• Agua Fresca with your favorite summer fruit

Plan, Pack and Go

If you like getting to the beach early, shop for what you’ll need at least the day before you’re going. Packing up for the beach always seems to take longer than you think it will so you might even want to make your sandwiches and portion out loose foods into silicon bags the night before as well. Remember that doing this work up front will cause you to avoid the concession stands, save money, and reduce waste so it’s worth it! 

Now pack up that cooler bag, don’t forget your mineral-based sunscreen, a good book or magazine, towels, and an umbrella, and have an amazing day! What are your favorite snacks to bring to the beach?

The Truth About CBD

Cannabidiol, AKA CBD, seems to be everywhere these days. You can find it in oils, tinctures, pills, vaping pens, lotions, bath bombs, teas, and baked goods. It’s also been prevalent in my own life. For the past few months, my husband has been taking 500mg of a CBD tincture in the evenings and swears that it helps him sleep. The Hemp Division recently sent me samples of their CBD infused teas, golden milk, and a bath bomb to try out. Although I’m grateful to get to try these products, and admire the beautiful packaging, it really made me wonder…is there any actual science behind CBD and if there is, what the heck does it say?

What is CBD?

Cannabidiol comes from the cannabis sativa plant and though the term cannabis probably makes you think of smoking a joint, CBD does not get you high. That’s because it doesn’t have a lot of THC which is what marijanana has that gives you that stoned feeling (and what would cause you to fail a drug test). However, people do claim that CBD promotes a feeling of relaxation and calmness. Aside from making you feel warm and fuzzy without getting high, there are a bunch of other claims that manufacturers of CBD promote. This includes that CBD helps with anxiety, depression, drug addiction, diabetes, Parkinson’s and PTSD, promotes better sleep, has an anti-inflammatory effect, and reduces seizures and GI pain. That’s an impressively long list of amazing claims!

The Science Says...

As far as whether or not CBD really does do all of these magical things, the answer is not black and white. The good news is that there is the potential that it does do some, or even all, of these things. There have been a limited number of studies looking at these effects and some have shown promise. The bad news is that, to date, we really don’t have enough evidence to back this up and say with confidence that CBD is the cure-all that many claim it is. Ultimately, the scientific evidence on CBD seems to be severely lacking. Additionally, it is highly unregulated which means that products that claim to have CBD in them may have a boatload of other contaminants, less CBD (or more) than described, and may even contain high levels of THC. As of now, there is only one FDA regulated CBD product, Epidiolex, a prescription liquid used to treat certain seizure disorders.

Gut Health

Dr. Google, i.e. lots of non-reputable websites, will tell you that CBD can cure IBS, IBD (like Crohn’s or Ulcerative Colitis), and do wonders for your gut. Again, we’re lacking on the science on this but there does seem to be some hope. One recent study done on mice given CBD showed a reduction in gut inflammation and an improvement in their gut microbiota. Another recent study concluded that intake of CBD reduced gut permeability, which may be seen in patients with IBD. Finally, many people with IBS or who experience similar symptoms of chronic gas, bloating, constipation, and/or diarrhea find that this is exacerbated with high stress and anxiety. If CBD really can promote relaxation and calmness, then it may reduce these GI issues as well.

Best Way to “Take” CBD

So then, what is the deal with all of these different types of things that have CBD? Is rubbing it into skin or drinking it in tea just as effective as using a tincture? Will I feel relaxed if I eat a brownie with CBD in it? Again, a lot of lacking evidence on this too. Epidiolex, which has evidence behind it to reduce seizures, is taken orally as a liquid and has specific dosage information. As for other CBD products, there seems to be some evidence that vaping may work for quick, albeit short term, effects while oral CBD products may promote steady levels of it that last throughout the day. For any of these other products though, optimal dosage is unclear. Additionally, there is not enough evidence to suggest that it’s effective to apply topically.

Whether or not CBD is beneficial in foods and drinks is even more unclear. As CBD oil is fat soluble, it won’t mix well with water-based drinks, like tea or coffee, but a CBD tincture may be ok. Whether or not it is heat stable is also up for debate though one study that looked at brownies baked with CBD showed that it did not degrade when heated. CBD products might alter the taste of foods, in a bad way. And, on top of this, it is not recognized by the FDA as a safe additive for food and the agency states that it does not support the use of it in food products. 

Safety

Is CBD safe then? It might be but right now we don’t have enough evidence to support this. However, if you are pregnant or breastfeeding, I would advise against using it as it is considered to be unsafe due to the lack of evidence around it. Some individuals have reported negative side effects from using CBD products including drowsiness and feeling light headed. If you are taking a medication or herbal supplement, there can be dangerous interactions with these and CBD so always talk to a doctor before using it. 

If you’re still curious to try CBD, try to find one that is third party tested by a lab to ensure that there are no contaminants and that the product actually has what it claims it does. A reputable brand should have recent lab results and a certificate of analysis, like this one from black-owned Brown Girl Jane (though I can honestly tell you that this RD does not know how to interpret these results). It’s also a good idea to find a Full- Spectrum CBD product, also like Brown Girl Jane’s, because it uses the whole plant and more of the natural compounds found in it. It also likely has a very low amount of THC in it. 

The Bottom Line

Although the science is lacking in CBD, it seems safe to try as long as you find a high quality product and you’re a healthy, non-pregnant or breastfeeding adult. There does seem to be promising qualities about it so if you suffer with any ailments such as anxiety or insomnia, it seems worth trying out. Based on the limited research, it appears best to use a CBD oil or tincture that you put directly into your mouth instead of baking it into products. This way you know that you’re getting the full dose, especially because CBD products tend to be fairly pricey. Again, if you’re taking any medications or herbal supplements, make sure to talk to a qualified health professional before using CBD.

In my own very limited experience, I drank a few cups of the CBD infused teas from The Hemp Division. When I drank the golden milk, I didn’t feel anything but it did taste very delicious. Interestingly, the first night that I drank the chamomile mint tea I did experience an overall feeling of calmness and relaxation. I wanted it to happen the second time I drank it but no such luck. Placebo or not? I’ll keep trying!  

Have you used CBD and if so, what have been your results?

Seeds: Not Just For the Birds

Incorporating a variety of seeds into the mix is great for all, especially those following a plant-based diet. Seeds can provide healthy fats, including omega 3s, as well as high quality plant-based protein, calcium, iron, fiber, and other nutrients.

There’s no specific recommendation on how many seeds to have each day but I recommend including a few varieties each week. Below is a breakdown of the major seeds that I often recommend to clients, what their best nutrient qualities are, and ideas on how to start incorporating them into your diet. 

Chia Seeds

Ch-ch-ch-chiiiaaa! These amazing seeds have a crunchy texture, until you add them to liquid and all of a sudden, they expand into larger, softer seeds. They’re also a great source of omega 3’s, fiber, protein, calcium, and iron.

Two tablespoons of chia seeds provides:

• 4g protein

• 8g fat

• 8g fiber

• 164mg calcium

• 2mg iron

How to Use Them:

My favorite way to use chia seeds is to add them to overnight oats or use them in a berry chia jam.

Flax Seeds

I love the mild, warm and nutty flavor that flax seeds add to dishes. I usually purchase them ground but you can get whole flax seeds as well. They’re low calorie, low carb and another good plant-based source of omega 3’s. You can also use flaxseed oil for salad dressing to add extra omega 3’s to your day.

Two tablespoons of flax seeds provides:

• 3g protein

• 5g fat

• 4g fiber

How to Use Them:

I often use ground flax seed plus water as an egg replacement in baked dishes and it works perfectly. I’ve used it to bind amazing homemade black bean burgers as well. To make a flax egg, add 2-3 tablespoons of water and mix with 1 tablespoon of ground flax seed. I also love to add it directly to smoothies for a boost of nutrition!

Hemp Seeds

Hemp seeds have a slightly grassy taste but I like it added to things because I know how nutritious it is. It’s one of the best plant-based sources of omega 3’s and it’s very high in protein iron, and zinc too.

Three tablespoons of hemp seeds give us:

• 10g protein

• 16g fat

• 3mg iron

• 3 mg zinc

How to Use Them:

I like adding a sprinkle of hemp seeds over avocado or peanut butter toast. I’ll also sometimes throw it into a smoothie too. 

Pumpkin Seeds (or Pepitas)

I have fond memories of roasting pumpkin seeds with my father in our kitchen on Halloween nights. I’m now building similar memories with my own child. Aside from these special moments, I love pumpkin seeds all year round for the crunch and texture that they add to dishes. They’re also great to have just as a snack. 

In 2 tablespoons of pumpkin seeds you’ll get:

• 3.5g protein

• 7g fat

• 1.4mg iron

How to Use Them:

Adding pumpkin seeds and a sprinkling of chili lime seasoning on avocado toast is a great way to start the day. I also love making my own trail mix with them (2 T pumpkin seeds, 2 T raisins, 2 t dark chocolate chips, 2 t freeze dried strawberries). They’re also great additions to salads!

Sunflower Seeds

Sunflower seeds will always remind me of watching baseball games…and how grossed out I’d be watching the players spit the shells out all over the dugout. But, regardless, they’re pretty darn tasty. Plus, sunflower butter is perfect as a substitute for anyone with a nut allergy or if you’re in a nut-free zone. As if it can’t get any better, sunflower seeds can be used in place of cashews for vegan recipes like sour cream and cheese sauce. 

In 2 tablespoons of sunflower seeds there is:

• 3g protein

• 8g fat

• 0.7mg iron

How to Use Them:

Energy bites with sunflower butter in place of peanut butter is fantastic. I also like snacking on them and a food goal of mine is to make a mac and cheese with them very soon!

Sesame Seeds

Sesame seeds pack a big punch of calcium in a small amount. Just one tablespoons provides almost 10% of your daily calcium needs. You can find sesame seeds on bagels as well as in one of my favorite spice blends, Everything But the Bagel seasoning. 

In 2 tablespoons of sesame seeds there is:

• 3g protein

• 9g fat

• 2g fiber

• 170mg calcium

How to Use Them:

Aside sprinkling Everything But the Bagel seasoning on toasts and egg replacement dishes, I love adding toasted sesame seeds to sushi bowls and other grain bowls. 

GLORIOUS SEEDS

Now you can see why seeds are a great thing to add to your plant-based diet! Full of flavor and excellent nutrition, including omega 3’s, protein, fiber, iron, zinc and calcium. They’re great for snacks and main dishes. What are your favorite seeds and how do you eat them?

UNCERTAINTY> ROUTINE> REFLECTION

Dealing with uncertainty

Living through this pandemic has shown us that much of what we expect day-to-day isn’t fully within our control. When things are going well, it can seem like we have it all together. During a crisis like COVID-19, it’s clear that not everything is within our control, even things like what’s in our fridge. 

For most of us, though, we have the resources to get food, we have electricity and running water so that we can cook (and bathe!), and many restaurants are still operating at some capacity. Unfortunately, we don’t have control over what is stocked on the shelves of the grocery store. However, there are substitutions for most ingredients and as a last resort, you may have to think of other meal options. Additionally, we’re lucky that there are restaurants still open for take out/delivery that we can rely on, especially when cooking becomes monotonous or we just want a break.

Top Takeaways from Dealing with Uncertainty

1. It’s normal to feel uncomfortable right now.

2. Focus on what you can control in your life rather than what you can’t but allow yourself to mourn what was normal.

3. Leave room for changes in your grocery list and meal ideas. 

4. Allow for flexibility, such as getting take-out, even if it’s just once in a while.

Creating a routine

When it’s clear that so much is unknown and uncertain, it helps to focus on what we can control, which is our attitude, our behavior, and the meaning we give to our experience. Daily habits and routines can give us a sense of stability and security during challenging times. It encourages us to shift our focus and invest time and energy into something meaningful. Choose to think constructively and follow it with action. Define this time in a way that serves you, your loved ones, and your community as a global citizen. Give meaning and live purposefully. 

Part of your routine may include planning what you’ll be eating for the day and week(s). Making a meal plan and then creating a grocery list off of it allows you to either get out of the grocery store as fast as possible or to create your online grocery delivery list quickly. Try to remember to eat regular meals such as breakfast, lunch, dinner, and snacks. This helps balance your blood sugar which can really help with your mood.

Top Takeaways from Creating a Routine

1. Reflect on your thoughts, attitudes, and behaviors. 

2. Create a daily routine that works for you. 

3. Consider developing the habit of planning out meals and snacks and translate this into grocery lists. 

4. Eat regularly, about every 4 hours, to balance your blood sugar and mood.

Reflection

During this time of social isolation, many of us tend to turn inward. Now is a great opportunity to introspect, but it’s important to focus outwardly as well. Spending too much time reflecting on how the pandemic is affecting oneself can lead one away from effectively coping with it because too much attention is on the self. Choose to look outward, as well as inward. Ask yourself, what is there for me to take in, for me to experience, for me to give to? 

There are many things to be grateful for that we can focus on. Some ideas include being thankful for the food that we still have available, the restaurants that are still cooking and delivering for us, live and recorded virtual physical activity classes, individuals and companies donating their time and goods to support essential workers, the ability to still be socially interacting even though we can’t physically be with each other, and the way nature has responded to this pandemic through clearer skies and rivers. 

Top Takeaways from Reflection

1. Take this time to be introspective AND extrospective.

2. Reflect on what is both positive and negative about this experience.

3. Consider what there is to be grateful for in your own life and those around you.

4. What may you learn and grow from during this time?

Favorite Resources

Below is a list of some of our favorite resources and sites to help you through this. If you feel like you need more support and/or accountability, there are professionals like us to help. Now is a great time to work on yourself and your goals with a professional. Despite this pandemic, you can become stronger, more mindful, and healthier as a person! 

1. Headspace, a meditation app, has posted free, guided meditations with New Yorkers in mind.

2. The New York Public Library is offering more than 30,000 free titles available to download on their app SimplyE.  You need to be a New York City resident with a library card, which you can apply for on SimplyE. 

3. Live stream opera performances.

4. Visit natural landmarks.

5. Stay Home Take Care is a curated list with tons of free, entertaining things to do right now

6. Girls’ Night In made a Google doc with all the physical activity options you could think of

7. Cooking can be meditative and calming. So can just watching videos by vegan chef, Gaz Oakley, which might also spark some creativity in your own kitchen.

8. If you have the means, or time, donating and/or volunteering can also help you feel really good. Check out North Brooklyn Angels, who have been bringing meals to hospital workers in Bushwick. Your local food pantry probably needs help too!

About the Authors

Julia Baum, BFA, MSEd, LMHC is a psychotherapist in Williamsburg, Brooklyn specializing in stress-reduction through modern, evidence-based practices, ancient wisdom, and existential philosophy. 

Meredith Price, MS, RD, CDN is a registered dietitian nutritionist and owner of Priceless Nutrition & Wellness, a private nutrition coaching practice specializing in plant-based diets and gut health. 

10 Plant-Based Essentials To Stock Now

This isn’t the most uplifting subject but it is important. Currently, the Coronavirus scare is running rampant. I, for one, am staying positive and in no way want this post to seem like fear mongering. Do I have a fear of a lock down? I do in a way but still hope that it’s unrealistic. But do I have a fear of anyone in my family contracting it? I don’t. I have faith in the information that is being provided to us in that we have a much higher chance of contracting influenza and that in most people, particularly children and healthy adults <65 years of age, the Coronavirus is mild and not more dangerous than the flu. 

Either way, the potential pandemic has got me thinking about being more prepared, which seems like a good thing to be. There are always other scenarios where an emergency can happen and we’ll be stuck in our tiny, Brooklyn apartment. A big storm, a flood, or another disaster can cause food to run out at the grocery store for a few days (or more). Therefore, I came up with a list of plant-based foods that I will always have stocked and wanted to share it with all of you. 

These foods can be eaten separately or you’ll be able to make a meal out of them, in the hopes that there is still electricity, running water, and gas available.

1. Dried & Canned Beans, Lentils, & Chickpeas 

These are some of the most excellent plant-based sources of protein, fiber, calcium, and iron. Because of that, I generally always have some, if not all, of these stocked in my pantry because they’re great in a pinch for a quick and easy meal. When purchasing canned options, look for “low salt” or “no salt added” options and rinse them before cooking or adding them to a dish. Some easy meals include burrito bowls, bean and/or tacos, roasted chickpeas as a snack or topping a grain bowl, daal, mujadarrah (lentils/rice/onions) or just heated through with spices, served with a side of grains and veggies.

Storage

Unopened canned beans generally last for 3-5 years. Dried beans last for 2-3 years.

2. Grains

When it comes to grains, think of quinoa, rice, oats, farro, dried pastas and cereals. Not only are these going to provide you with nutrients like iron, protein, fiber, and B-vitamins but they’re going to also help bring a dish together and keep you full because they’re full of fiber as well as energy-boosting carbs. These can always be a base for a meal that you throw together, like a grain bowl, or they can be a side. 

Storage

Dried, unopened pasta generally lasts for 3 years. Uncooked quinoa and oats last for 18-24 months. Uncooked rice lasts forever. 

3. Nuts, Seeds and Nut and/or Seed Butters

More good sources of protein, fiber, iron and healthy fats. Plus, almonds are a great source of calcium. Cashews are essential if you’re craving a vegan cheese sauce - just make sure that you have a blender or food processor handy. Add seeds to meals like pumpkin, chia, flax and hemp seeds. Have nuts as a quick snack with some fruit. Add nut butters to smoothies. 

Storage

In the pantry, cashews only stay fresh for 2-4 weeks but will last for 6 months in the fridge and 1 year in the freezer. Almonds, that are still shelled, last for 2-4 weeks in the pantry, 12 months in the fridge, and 2 years in the freezer. Pumpkin seeds last for 2-3 months in the pantry or 1 year in the fridge or freezer.  Unopened natural peanut butter lasts for 3-4 weeks in the pantry and 6 months in the fridge.

4. Unrefrigerated Non-Dairy Milks

The non-dairy milks that you find in the aisles, not the refrigerator, are best to store because they’ll last longer. Once you open them, they need to be refrigerated and only last for up to 7-10 days. Non-dairy milks are a great source of calcium, vitamin D, and B-12 as long as they’re well fortified. Not all non-dairy milks are fortified equally so always check the nutrition facts label for this information. For example, Whole Food’s 365 organic soy milk is very well fortified while their almond milk is not. If you can only pick one type of milk, go with soy as it has the most protein per cup. Use milks for smoothies, cereals/oats, sauces, or for just drinking a glass of it.

Storage

Unopened, unrefrigerated soy milk lasts for 3-4 weeks after the expiration date, usually a few months out from when you buy it. Once opened, it lasts for 7-10 days. 

5. Dried Fruit

Get vitamins, minerals, antioxidants, and phytochemicals in with dried fruits. The best kinds to purchase are those that don’t have any added sugars. You can tell by looking at the ingredients of the package. It should only say the name of the fruit there (i.e. dried mango’s ingredients should say “mangoes”). Raisins, dried mangoes, dried apricots, dried pineapples, dried apples, freeze dried strawberries and blueberries are all great options and make wonderful snacks or additions to some savory meals.

Storage

Raisins and other dried fruits last for 6-12 months. 

6. Frozen Fruits, Vegetables & Tofu

Having an arsenal of frozen fruit and veggies will come in handy for smoothies and full meals. Frozen produce is just as nutritious, if not more, than fresh options and will last a lot longer. Anything that you normally make with fresh produce can be substituted with frozen although it might not taste AS good, which in an emergency setting is a-ok. Some great frozen vegetable staples to have are onions, spinach, corn, peas, edamame, squash, and broccoli. Any frozen fruit is great. You can defrost frozen fruit and use it to top cereals and oats or you can just enjoy it a little cold the same way you would if it was fresh. Freezing tofu is a great option and it actually gives a really nice texture once you defrost and drain it afterwards. 

Storage

Most frozen produce will last about a year in the freezer. If you freeze unopened tofu, it will last about 4-6 months.

7. Nutritional Yeast

Nutritional yeast, aka “nooch”, is a nutritious food that you can add to anything to give it a cheesy flavor. It’s usually used in “cheesy” sauces, on popcorn, substituted as parmesan on pastas, or just sprinkled on some avocado slices. It’s very high in B12 and other vitamins. 

Storage

Keep in a cool, dry place for up to a year

8. Oils, vinegars and sauces

Have some of these ready to go such as olive oil, balsamic vinegar, soy sauce, tahini, and your favorite hot sauces. They’ll be used to cook and flavor the dishes that you’re making while stuck at home. Anything to avoid bland foods will probably brighten your day.

Storage

Unopened olive oil can last for up to 2 years in the pantry while unopened soy sauce can last up to 3 years. Check the expiration dates on the bottles for others.

9. Jarred garlic and vegetables

If you cook with garlic often, having minced, jarred garlic can be a lifesaver for times like this. Use it the same way you would if you were using fresh garlic. There are also jarred vegetables available that taste delicious and are pre-seasoned like artichoke hearts, sundried tomatoes, olives, capers and pickles. Whatever your favorites are, have some on hand. 

Storage

Jarred garlic lasts for 18-24 months in the pantry and jarred, unopened pickles can last up to 2 years.

10. Desserts & Sweets

As a chocoholic, this is a must for me. If I get stuck in my small, 2 bedroom apartment with my husband, toddler and two cats for more than 3 days, I’m definitely going to need chocolate to bring me some joy. Think about your favorite types of commercially packaged desserts and check the expiration dates. If anything lasts for more than 6 months, store it and put away for a time like this. I’m going to make sure that I have dark chocolate chips, dark chocolate bars, vegan ice cream, and vegan gummies. 

Storage

Varies. Dark chocolate chips can be stored for up to 2 years, candy bars for up to a year, gummies 6-8 months, ice cream 8-12 months.

Water

Aside from the foods listed above, it is important to make sure that you have a supply of water. If there’s no running water, you’re going to need a backup of bottled water, even if you normally don’t drink it because it’s better than nothing. The general rule of thumb is that you need a gallon of water per person per day. So, for my family, I need 3 gallons for each day that there’s an emergency. However, I don’t have room in my apartment for that so we’ll store what we can. 

Reduce Waste & Keep Track of Items

If you can, separate the foods that you’re leaving for the “just in case” moments so that you don’t mix them up with your regular food supply. To reduce food waste, check the expiration dates every 6 months and rotate your stock. This means if something is going to expire in the next month or two, pull it out of your storage, use it for your day to day meals and replace it with a newer version that will go into the storage area. If you’re unsure of what the expiration dates are, especially once something is opened, check out this really handy website where you can virtually search any type of food.

I hope this is helpful and remember, the likelihood of an emergency happening is very low but it’s still good to be prepared...just in case. Have you or will you be stocking up? Let me know below!