The Plant-Powered Diet Quotes

“Bok Choy Seitan Pho (Vietnamese Noodle Soup) After sampling pho at a Vietnamese noodle shop in Los Angeles, I was on a mission to create a simple plant-based version of this aromatic, festive noodle dish in my own kitchen. My recipe features seitan, a wonderful plant-based protein found in many natural food stores. My whole family loves the interactive style in which this soup is served. In fact, you can plan a dinner party around this traditional meal. Simply dish up the noodles and bubbling broth into large soup bowls, set out a variety of vegetable toppings, and let your guests serve it up their way. MAKES 4 SERVINGS BROTH 4 cups reduced-sodium vegetable broth ½ medium yellow onion, chopped ½ cup sliced shiitake mushrooms 1 medium carrot, sliced 4 garlic cloves, minced 8 thin slices peeled fresh ginger root 1 tablespoon reduced-sodium soy sauce 1 tablespoon rice wine vinegar 1 tablespoon agave syrup ¼ teaspoon ground black pepper 2 cinnamon sticks 2 star anise pods ½ teaspoon whole coriander 6 sprigs of fresh basil 6 sprigs of fresh cilantro NOODLES One 8-ounce package flat rice noodles TOPPINGS One 8-ounce package seitan (wheat gluten) strips, thinly sliced 2 small bunches of fresh bok choy, sliced thinly 1 cup fresh bean sprouts ½ cup coarsely chopped cilantro ½ cup coarsely chopped basil 1 small lime, cut into wedges 1 small jalapeño pepper, seeded and diced 4 green onions, sliced TO PREPARE THE BROTH: 1. Combine all the broth ingredients in a large pot, cover, and bring to a low boil. Reduce the heat and simmer for 30 minutes. Strain the broth, discarding the vegetables and seasonings. Return the strained broth to the pot, cover, and keep warm (broth should be bubbling right before serving time). While broth is cooking, prepare noodles and toppings. TO PREPARE THE NOODLES: 1. Bring a medium pot of water to a boil. Add the rice noodles, cover, and cook until just tender, about 5 minutes, or according to package directions. Drain the noodles immediately and rinse with cold water. Return the drained noodles to the pot and cover. TO PREPARE THE TOPPINGS: 1. Arrange the toppings on a large platter. 2. To serve the soup, divide the noodles among four very large soup bowls. Either garnish the noodles with desired toppings or let your guests do their own. Ladle boiling broth over the noodles and toppings, and serve immediately. Allow hot broth to wilt vegetables and cool slightly before eating it. PER SERVING (ABOUT 2 OUNCES NOODLES, 2 OUNCES SEITAN, 1 CUP VEGETABLE TOPPINGS, AND 1 CUP BROTH): Calories: 310 • Carbohydrates: 55 g • Fiber: 4 g • Protein: 17 g • Total fat: 2 g • Saturated fat: 0 g • Sodium: 427 mg • Star nutrients: Vitamin A (39% DV), vitamin C (23% DV), iron (11% DV), selenium (13% DV)”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today

“Another bonus with many plant proteins like beans, lentils, and soybeans is that, because of their high-fiber profile, it’s not easy to overeat them—which is why they are frequently linked with healthy weight maintenance in research studies. Most people who choose no-fiber steak for dinner usually double up (if not triple up) on the 3-ounce portion size from the earlier example, thus downing 532 calories and 14 grams of saturated fat—70 percent of the suggested upper limit for saturated fat. This is true for many animal food choices, whether it’s”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today

“You should be getting 10 to 35 percent of your total daily calories in the form of protein.4 If you follow the Daily Plant-Powered Protein Guide, your protein intake should be about 14 to 18 percent of your total daily calories.”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today

“Vegans may need to consume about 0.9 grams per kilogram of body weight, due to the lower digestibility of whole plant food sources of protein. Some”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today

“The most important thing is that you find a diet and lifestyle that meets your personal needs and goals. If you feel inspired to eliminate animal foods completely from your diet to make a positive impact on animal welfare, on the environment, and on your own health, then go for it. But if you believe that it’s not realistic for you to completely forgo animal foods, there’s still a plant-based eating style that can improve your health and reduce your eco-impact. The bottom line: There are no hard-and-fast rules about the plant-based eating style; it’s up to you to decide your own.”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today

“It magnifies your carbon footprint. If you cut back your animal food intake, you can make a big impact on planet Earth. Each year we eat billions of pounds of meat and drink billions of gallons of dairy products from billions of animals. In doing so, we not only contribute to inhumane animal practices, but we are responsible for the use of large amounts of chemical pesticides and fertilizers to produce animal feed, as well as large volumes of water and fuel to take animals to market. Byproducts of animal food production include greenhouse gas emissions, toxic manure lagoons, deforestation, and pollution of groundwater, rivers, streams, and oceans. According to a recent analysis conducted by CleanMetrics for the Environmental Working Group, greenhouse gas emissions generated by conventionally raising lamb, beef, cheese, pork, and farmed salmon—from growing the animals’ food to disposing of the unused food—far exceed those from other food choices like lentils and beans.26”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today

“Using data on 500,000 adults who took part in the National Institute of Health–AARP Diet and Health Study over ten years, researchers found that those who consumed about 4 ounces of red meat a day (the size of a small hamburger) were more than 30 percent more likely to die, mostly from heart disease and cancer, compared with those who ate the lowest amounts of meat.”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today

“The proof that eating red and processed meat increases your risk for colorectal cancer is so convincing, the American Institute for Cancer Research now reports that eating more than 18 ounces of red meat per week—and any amount of processed meat at all—increases your risk of colorectal cancer.23”
― Sharon Palmer, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today