Dr. Padma Garvey
The plant-based Doctor Mom
Listen to my latest interview with Carol. Carol had been suffering from severe constipation her whole adult life. Find out how fast a plant-based diet worked for her.
Check out my blog posts where I discuss a whole host of topics related to nutrition
Eating In A Pinch
Even the best laid plans fall through. You may have planned to cook that meal but you didn’t leave work on time, you forgot to buy that one ingredient, or you are just too tired to cook. There are some things you can do to stick to a healthy plant-based diet on those nights.
Stock up on some of key items to always have something healthy to make in a pinch. Here are four ideas.
Marinara sauce without added sugar or preservatives, box of whole grain pasta, and a can of garbanzo beans. Some of the store brand sauces are really quite simple and healthy. It takes about 8 minutes to boil a box of pasta. Throw a can of garbanzo beans into the dish, add some nutritional yeastand you have a very nice, fast meal. If your little ones turn their noses up at the garbanzo beans, simply mash them with a fork and mix with the sauce. Nutritional yeast is a great source of vitamin B12. I order mine off of Amazon. It is a great substitute for Parmesan cheese.
Hopewell Farms in Hopewell sells frozen Asian dumplings that are very tasty, plant-based, and quick. Though they are not whole grain, I use them as a go to meal on nights when I don’t feel like cooking. I shred some cabbage; add some lemon juice, scallions, cilantro, and soy sauce for a fantastic Asian salad to go with the dumplings. The dumplings take about 5 minutes to cook.
Sometimes we will order some Chinese food from down the street. We get the stream tofu and mixed vegetables. I have a pressure cooker that lets me make delicious brown rice in 10 minutes. I whip up a quick dressing at home of soy sauce, lemon juice, agave nectar, onion powder, and garlic powder to go on the stir-fry.
Have some frozen whole wheat tortillas handy. Make sure they do not contain added fat in the form of shortening, lard, or oil. You may have to search for these but when you find them, stock up. Have some cans of vegetarian refried beans in your pantry and salsa. Let the tortillas thaw and spread some refried beans, sprinkle lots of nutritional yeast, fold in half and grill on stove top until crust is brown. Eat with salsa and salad of mixed greens.
What To Know About Pregnancy
Eat a healthy, unprocessed, whole grain, low fat plant-based diet. Your diet should be rich in green leafy vegetables, whole grains, and beans like tofu, lentils, and legumes.
Take a folic acid supplement as recommended by the American College Of Obstetricians and Gynecologists. I will say, however, that if you eat a healthy plant-based diet, you will get all the folic acid you need through your diet. But taking a folic acid supplement is harmless.
Take a vitamin B12 supplement daily. This is important for everyone to do nowadays whether or not they are pregnant and regardless of diet.
Use vitamin D fortified plant-milks. Getting just 15 minutes of sun exposure every day can help add to your vitamin D levels....and it makes you happy.
Incorporate foods high in omega 3 fatty acids into your daily diet, like flax seeds. Vegans have no difficulty making all the DHA they need from the consumption of plant-based omega 3 fatty acids.
Preheat oven to 400 degrees
Soak 1/2 cup of unsalted, raw cashews in water for about 30 minutes. If you have a nut allergy, you can omit this ingredient
Rinse 8-10 potatoes, medium size,leave the peel on
Cut the potatoes into slices that are 4-5 millimeters thick, about the thickness of three stacked coins. A mandolin makes this easy to do.
In a blender, add the cashews, two tablespoons of onion powder, two tablespoon garlic powder, 1/2 teaspoon salt and pepper, 1/3 cup of nutritional yeast, and one and 1/2 cup of vegetable broth. Puree well.
Toss the potatoes with the sauce, making sure all the slices are coated. Arrange the potatoes in a baking dish.
Bake, uncovered, for about 30-40 minutes, until potatoes are fork tender.
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Plant-Based Nutrition: Let Your Food Do All The Work
Dr. Padma Garvey
With mounting evidence, the American Medical Association came out in May of 2017 recommending the all hospitals must provide patients with the diet proven to be the healthiest.....a plant-based diet. There is no reason not to be eating the healthiest diet all the time. Learn about the scientific studies that have shown how effective a plant-based diet is in reversing heart disease, diabetes, and in decreasing your risk of certain common cancers. Learn how to dissect through false advertising and marketing ploys that are confusing people about what to eat. Learn how to plan and cook meals and to make a plant-based lifestyle very doable.
Course #1131 ▪ Mon 3/11 - 4/1
$72 ▪ 6:30 - 8pm ▪ Room 1119
Arlington High School
Classes will be posted on January 10.
Have a question? Contact me and I will be happy to help
Recommended Reading and Viewing
Forks Over Knives (documentary)
The China Study (book)
How Not To Die (book)
Missing Microbes (book)
Epidemic of Absence (book)
The Blue Zones (book)
Look For Me
YouTube Padma Garvey
Itunes Plant-Based Doctor Mom
Spotify Plant-Based Doctor Mom
Listen to Simon Jay of Plantproof.com interview me for his podcast
Check out my recent article in the Pittsburgh Patrika
The same diet works for the earth and our health. Win win all around
These treats really satisfy your craving for a candy bar!
In a food processor, combine 1/2 cup of roasted unsalted almonds, 4-5 pitted dates,
1/3 cup of unsweetened vegan dark chocolate chips, 1/2 cup of unsweetened grated coconut. Blend well until all almonds are finely chopped. You may need to add a little water (but not too much). Form into bite size balls and chill in fridge.