HUNGRY FOR HEALTH The Shift Toward Plant-Based Eating
Plant-based may reduce your risk of cancer. The nutrients present in plant-based foods reduce the risk of getting several types of cancer. Plant-based foods contain phytochemicals, which shield the cells in your body from damage and have awesome anti-inflammatory properties. So, load up on those legumes, whole grains, fruits, and veggies — your body will thank you!
The appetite for plant-based foods isn't slowing down — in fact, it's rising. According to a 2021 Bloomberg report, by 2030, the plant-based food industry is projected to hit $162 billion! Eating plant-based means finding food sources that originate mainly from plants, inherently focusing on fresh produce, whole grains, beans, legumes, seeds, and nuts. Let's explore the benefits of eating plant-based! Plant-based keeps your heart healthy. According to studies posted in the Journal of the American Heart Association, consuming a diet high in plant-based foods may lower the risk of heart attacks and cardiovascular disease. Meat contains saturated fat, which studies show increases the risk of heart problems. But, it’s also important to make sure your plant-based choices are heart friendly, too! Load up on fruits and vegetables, whole grains, and legumes and avoid refined grains, fatty foods, and sugary beverages! Plant-based lowers your blood pressure. Plant-based diets are linked to lower blood pressure, which greatly reduces the risk for strokes, cardiovascular disease, and Type 2 diabetes. The risk of hypertension, or high blood pressure, increases in people who consume large amounts of animal products such as meat and dairy. Even just limiting the amount of meat and dairy in your diet is proven to make a difference!
Plant-based can help you lose weight.
Typically, plant-based foods are lower in calorie density than meats and other animal products, thus you can fill up on fruits, vegetables, and whole grains without the same calorie burden you may experience from other sources of food. With all of the health-based advantages of shifting toward a plant-based diet, more people are catching on and making the switch or reducing their meat intake. What’s on your plate?
Creamy Baked Pumpkin Risotto Nothing highlights fall quite like pumpkin- inspired dishes. Grab your blankets, turn on your favorite movie, and enjoy a delicious meal.
TAKE A BREAK!
Inspired by FoodNetwork.com
DIRECTIONS
INGREDIENTS
• 5 cups of low-sodium chicken or vegetable broth • 2 cups Arborio rice • 2 cups of pumpkin, diced • 1 1/2 cups canned pumpkin purée • 1/2 yellow onion, minced • Salt, to taste • Pepper, to taste • 1/2 cup fresh basil, chopped • 1/4 cup grated Parmesan cheese • 2 tbsp mascarpone cheese • 2 tbsp olive oil
1. Heat the oven to 400 F and arrange a rack in the middle. 2. In a 3-quart baking dish, combine broth, rice, diced and puréed pumpkin, and onion. 3. Season with salt and pepper, then stir until evenly combined. 4. Cover tightly with aluminum foil and bake until water has been absorbed and rice granules are puffed. 5. Remove from the oven and stir in basil, grated Parmesan cheese, mascarpone cheese, and olive oil.
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