The wonders of plant-based eating are not only kind to all creatures but also provide health benefits. By pumping up your diet with fruits, veggies, whole grains, legumes, and nuts, your body enjoys the essential vitamins and minerals you need while sidestepping the saturated fats and cholesterol commonly found in many animal products.
It’s no stretch to say that a plant-based approach to eating has links to lower odds of several risk factors, all while encouraging healthy weight, digestion, and energy levels.
But where did this plant-based movement start? In 1971 Frances Moore Lappé released her groundbreaking Diet for a Small Planet, which changed how we view our dietary choices impact on the planet and our health. It was also ahead of its time in promoting responsible and sustainable dining.
At the heart of Lappé’s message is the argument that our meat-heavy Western diets have high environmental costs, such as deforestation and water pollution. Diet for a Small Planet challenges the notion that meat is the only viable source of high-quality protein and presents sustainable plant-based protein sources as a viable alternative.
But this book isn’t just a manifesto about the benefits of plant-based eating. Diet for a Small Planet also contains some incredible and easy-to-follow recipes packed with nutrition and flavor.
We’ve handpicked a few of our favorite recipes that are simple, tasty, and nutrient-dense – perfect for your wellness journey.
Spinach & Leek Frittata
(Inspired by a recipe from Diet for a Small Planet)
Experience the wholesome deliciousness of spinach and leeks in a tasty frittata. With every bite, savor the fusion of flavors while enjoying the nourishing benefits of choline, a key nutrient found abundantly in eggs known for supporting brain health and overall well-being. With its lively colors, satisfying taste, and incredible health benefits, this spinach and leek frittata recipe is ideal for a nutritious and fulfilling meal.
Ingredients
• 2 tablespoons oil
• 1 medium leek chopped
• 2 cloves garlic, minced
• ½ teaspoon paprika
• 2 cups chopped spinach
• 6 eggs, beaten
• ½ teaspoon salt
• 3 ounces cheese, such as muenster, gouda, or Havarti
Instructions
1. Heat the oil in a medium broiler-safe skillet and add the chopped leeks and garlic.
2. Sautee over medium heat for a few minutes until the leeks are translucent.
3. Add spinach and paprika, and continue sauteeing for another couple of minutes until the spinach has wilted.
4. Whisk the cheese and salt into the beaten eggs in a medium bowl.
5. Add egg mixture to the skillet of spinach and leeks.
6. Cook over low-medium heat until the eggs are set around the edges for approximately 8 minutes.
7. Turn on the broiler and broil for 3 minutes until the top is browned and thoroughly cooked.
8. Let cool, sprinkle with ground pepper, slice, and enjoy.
Serves 3: 360 Calories, 29g Fat, 21g Protein, 8g Carbs, 2g Fiber, 2g Sugar
Mediterranean Eggplant & Zucchini Skillet
(Inspired by a recipe from Diet for a Small Planet)
Mediterranean Eggplant and Zucchini Skillet combine the region’s flavors, focusing on sustainability and nutrition. Drawing inspiration from Greek roots, this features tender eggplant and zucchini cooked perfectly in a skillet. These vegetables are enhanced by tomatoes, aromatic herbs, and spices, creating a harmonious blend of flavors. For a special dinner, serve with a Greek salad, olives, and feta cheese.
Ingredients
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1 medium eggplant, cut into 1-inch pieces
• 1 large zucchini chopped into ½ slices
• 1 teaspoon chopped fresh mint
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh parsley
• Juice from one lemon
• 1 cup canned diced tomatoes
• 1 8-ounce can of tomato sauce
• Pinch of salt
• Red pepper flakes for topping
• Greek yogurt for garnish
Instructions
1. Heat the olive oil in a skillet.
2. Sautee the onion and garlic until the onion is translucent.
3. Add the eggplant and zucchini and sautee for 5 minutes.
4. Stir in herbs, lemon juice, tomatoes, and tomato sauce.
5. Cover and cook for 15 minutes on low.
6. Add salt to taste.
7. Top with red pepper flakes and a dollop of yogurt on each serving.
Serves 3: 265 Calories, 11g Fat, 10g Protein, 35g Carbs, 11g Fiber, 21g Sugar
Keep Your Digestion on Track with Probiotics
Having a comfortable and well-functioning digestive system is important. Probiotics help address potential challenges associated with plant-based foods known to potentially cause intestinal gas, such as beans, asparagus, Brussels sprouts, and cabbage. Enhance your digestive well-being by incorporating a high-quality probiotic into your daily routine.
Stonehenge Health Dynamic Biotics™ features a robust formulation of 16 unique probiotic strains containing 51 billion CFUs (colony-forming units). Rest assured that these strains have been extensively researched and shown to help maintain a balanced gut microbiome, effectively mitigating any uncomfortable disruptions to your digestive system that may arise from dietary changes.* With Dynamic Biotics™, you can confidently embrace a plant-based diet without concerns about embarrassing digestive issues.*
