Recently, I saw a news report of an experimental new treatment for Alzheimer’s, based on easily accessible components: Cardio exercise, good sleep, supplements as needed, and adherence to the Mediterranean diet, which is mostly plant based with added lean meats,
Recently, I saw a news report of an experimental new treatment for Alzheimer’s, based on easily accessible components: Cardio exercise, good sleep, supplements as needed, and adherence to the Mediterranean diet, which is mostly plant based with added lean meats, fish and olive oil. Can such a simple plan work? Time will tell, but really, I can’t think of a better plan to a good quality of life, except maybe adding a glass of red wine, which is routine in many Mediterranean cultures.
Could eliminating the animal products component be even better for us and the environment? According to dietitian and certified diabetes educator, Vivienne Aronowitz, “It’s a win-win. What is good for our bodies is good for the planet.” She states that the idea of eating a plant-based diet composed mainly of fruits, vegetables, whole grains, legumes, nuts and seeds is gaining momentum, for good reason. We can heal ourselves, feel better, save health care dollars, and the planet by making the best choices every time we eat. Fad diets come and go, but what has worked over the ages is what should inform us. In Blue Zones, regions in the world where there are people with the greatest health and longevity, you will find a mostly plant-based diet.
These foods boost our immune systems to stave off infections and balance hormones. They contain resistant starches, a type of fiber that helps control blood sugars and lipids, the fatty substances that can clog arteries. Nitric oxide (which is converted from nitrates in greens, other herbs and vegetables) will dilate your blood vessels to give you a better performance on the field and in the bedroom. Even after just a few weeks of changing to a mostly plant-based diet, your telomeres, which are part of your gene expression, will lengthen, improving your health and that of your offspring. Including a rainbow of colors daily on your plate will delight all your senses, help you to feel full longer, and naturally allow weight loss and weight loss maintenance. Eating this way can save you dollars at the grocery store, contrary to what many mistakenly believe.
Aronowitz will be teaching a plant-based eating workshop, which includes lunch, recipes, a shopping guide and resource lists, from 10:30 a.m. to 1 p.m. Saturday in Waimea. Preregistration is required; check her website at www.inshapehi.com for more details and to sign up. The website also has a host of plant-based recipes and links to resources that can make the transition to plant-based eating easier. Aronowitz has shared two of her quick, easy and inexpensive recipes here, to get you started. They can be made in batches for weekday meals, packed for work, a party or a potluck.
This first recipe features tofu, which is used daily by many of the long-lived populations in Asia. NonGMO, organic tofu is recommended.
Tofu lettuce wraps
A versatile recipe that can serve as a pupu, salad topper, or used as a stuffing for Portobello mushrooms, whole peppers, or baked squash; makes 16 wraps.
2 teaspoons vegetable oil
1 medium onion, chopped (1 ½ cups)
1-plus tablespoon minced fresh ginger
2 cloves garlic, minced (about 2 teaspoons)
1 pound extra-firm tofu, crumbled
1/2 cup chopped walnuts or peanuts
2 tablespoons low-sodium soy sauce
2 tablespoons hoisin sauce (optional)
16 leaves butter lettuce or iceberg lettuce
Garnishes: 1 cup diced cucumber, 1/2 cup chopped green onions, and ½ cup chopped fresh mint (or cilantro)
Hoisin and chili sauces
To make filling: Heat oil in large skillet over medium heat. Add onion, ginger and garlic; cook 7-10 minutes, or until onions are soft and beginning to brown. Add crumbled tofu; cook 4 minutes, or until heated through. Stir in soy sauce and hoisin sauce. Transfer to serving bowl.
Place lettuce leaves on platter, and set out garnishes in small serving bowls. Let guests wrap tofu mixture in lettuce leaves, and top with their choice of garnishes, with extra sauces on the side.
Lentil and tomato soup
Here’s a healthy and delicious soup that is great for those cooler days. It can be frozen in portions in small containers. Cooked lentils are high in fiber and a staple of the long-lived populations in the Mediterranean.
Aronowitz likes to add a little turmeric, fresh grated or powdered, for an anti-inflammatory boost. Add carrots, celery, or apples for added texture and flavor. Makes 6-7 cups, or about 100 calories per cup.
1 cup brown lentils, rinsed and picked through
14 ounce can crushed tomatoes
2 Tablespoons tomato paste*
6 cups water
1-plus teaspoon cumin
Pinch of salt
1 Bunch of greens, chopped- spinach, beet tops or chard
In a large saucepan, heat the lentils and tomatoes in the water until boiling; reduce heat and simmer for about 30 minutes, or until lentils are soft. Add the cumin. (Note: If you first toast the cumin in a little oil, it will have more flavor.) Add salt and check for flavor. Drop greens into soup right before you serve, and cook until they are just tender.
* If you get tomatoes that are in a tomato puree, you don’t need to add the paste.
