Resources

harnessingthepowerofplant-basednutritionasmedicineforlongevitywithdr.lauriemarbas,mdby:complement"moderationkills.ifyouwant100%oftheeffects,you'regoingtohavetodiveintothedeependofthepool."whenitcomestopromotingadietandlifestyleoptimizedforlongevityanddiseaseprevention,dr.lauriemarbas,mdisn'tafraidtosayitlikeitis.whichisexactlywhatshedoesintoday'splantapaloozainterview.dr.marbasdivesintosupplementationandreductionism,valuesandmotivation,thetopfoodsforlongevity,andmore.watchit,here:here'swhatwediscuss: whyisplant-basednutritionsoimportantsupplementationandreductionism-whatyoushouldknowtolivelongerhowdoyousetupyourpantry?whatdoyouvalue?whyplantfoodshelppreventthetopfiveleadingchronicdiseaseshowdoesaweightlossgoalchangeyourlong-termmacronutrienttargetsthefourfoodstoeatforlongevityandthefoodsyoushouldabsolutelyavoidthetruthaboutalcohol

thesinglemostimportantthingyoucandotoincreaseyourlifespan,accordingtothebluezoneswithdanbuettnerby:complementwhat'sthesinglemostimportantthingyoucandolivehappierandhealthierforlonger? danbuettner,bestsellingauthorofthebluezonesandhostofthehitnetflixseries,hasananswerthatmaysurpriseyou. (hint:it'snotaplant-forwarddiet.) afterfivedaysoflife-changingadviceonhowtoeat,meditate,andmoveforlongevity,dan'stakeisremarkablysimple. andyet,itpullseverythingtogether. watchtoday'sinterview,here: wepulledouttheclipabovebecauseitperfectlybringstheadviceoftheplantapaloozalongevitysummittogether. butdanhasalotmoretoshareaboutlivingalong,happy,andhealthylife. inthefullinterview,danbuettnerdiscusses: whythebluezonesdietpromotesaplant-baseddiet,evenwhennotallbluezonesare100%plant-basedadayinthelifeofdanbuettner,strivingtoliveto100theimportanceofcommunityforlong-termhealththe80%ruleshouldyougotothegym? watchthefullinterview,here:

thelongevitysecretsoftheworld'slongestlivingcommunitiesby:complementwhatdoesadayinthelifeofdanbuettner,authorofthebluezones,looklike?whenitcomestoextendingyourhealthspan,nutritionistheleadingindicator.cellularhealth,genomicstability,anddiseasepreventionareallimpactedbywhatyoueat.asdanstudiedthehabitsofthecommunitieswherepeoplearelivingthelongest,however,hediscoveredthatitwasthecombinationofnutritionandlifestylethatcontributedtotheirextendedlifespan.inourrecentnomeatathleteradioepisodewithdan,hedivesintothelifestylehabitsthatcanhelpyoulivehealthierforlonger.plus,danshareshowhestructureshisdaytogetthemostlongevitybenefits,andpracticaladviceforhowyoucandothesame.listenhere:orlistentotheshowon:applepodcastsspotify additionalresources:thebluezones liveto100:secretsofthebluezones(netflix)

pecanapplesheetpanpancakesby:complementtheeasiestversionofpancakesyou’veevermadearebakedinasheetpan.noneedtostandoverthegriddleandwaitforeachpancaketofinishcooking.simplypopthewholesheetpanintotheovenandcutthemtoserve.tomakethiswholeprocesseveneasier,youcanpreparethebatterthenightbeforesoyou’reallsettogointhemorning.thispecanappleversionisabsolutelydeliciousbutfeelfreetosuboutforanyfruitornut–orgoplain!ingredients: 1coatflour(youcanmakeyourownbyblendingrolledoatsuntilfine)2tproteinpowder1/4teaspoonsalt1½teaspoonsbakingpowder3/4cupplantmylk2tmaplesyrup(plusmoreforserving)1/2tspcinnamon1/2apple,sliced2tchopopedpecans directions setovento420°f.inabowl,combinetheplantmylk,maplesyrup,andcinnamon.addtheoatflour,proteinpowder,salt,andbakingpowder.mixuntilfullyincorporated.stirinappleslicesandchoppedpecans(savesomeappleslicesandpecanstoplaceontopforapicture-worthyfinish).letsitforabout15minutestohydratetheoatflour.pouroutontoa13”x9”sheetpan.decoratewithsavedappleslicesandchoppedpecans(ifyoukeptsome).bakeforabout12-15minutes,untilatoothpickcomesoutclean.letcoolslightly,thencuttoserve.enjoywithsomemorefruitontop,adollopofveganyogurt,andadrizzleofmaplesyrup. makesabout2servings.recipeby:

blackbeanburgers&sweetpotatofriesby:complementburgersarealwayssomethingyoucangetexcitedabout.there’ssomethingabouteatingthemthatjustfeelslikeaspecialtreat.well,thisspecialtreatiscompletelyplant-basedandpackedwithhealthybean-poweredprotein.enjoywithallofyourfavoriteburgerfixingsandsomecrispybakedsweetpotatofriesontheside.ingredients: forthebakedsweetpotatofries:2mediumsweetpotatoes1toliveoilgenerouspinchofsaltandpepper1tspsmokedpaprika fortheburgers:1tbspgroundflaxseed+3tbspwater(canusegroundchiaseed)1-14.5ozcansblackbeans,drainedandrinsed1/2cupbreadcrumbs1tsponionpowder1tspgarlicpowder1tspcumin1tspchilipowder1tspsmokedpaprikagenerouspinchofsaltpinchofblackpepper1tbspsriracha(orhotsauceofchoice)1toliveoilbunburgerfixings(whateveryoulike–veganmayo,tomato,lettuce,onion,mustard,etc.) directions forthebakedsweetpotatofries:preheatovento425°f.cutthesweetpotatoesintolongstrips,tosstheminabowlwith1toliveoil,agenerouspinchofsaltandpepper,andsmokedpaprika.bakeonagreasedpanfor15min,carefullyremovethepanandtossthemaround.returntoovenforanother10minutes. fortheburgers:placeflaxandwaterinasmallbowl.setasidetothicken.placebeansinalargebowl.mashwithapotatomasherorforkuntilmostbeansarebrokenup,leavingsomewhole.addbreadcrumbs,onionpowder,garlicpowder,cumin,chilipowder,smokedpaprika,salt,pepper,sriracha,andflaxmixture.stiruntilwellcombined.forminto2-3tightlypackedpatties.youcanrefrigeratethemuntilyouarereadytocookorcookthemrightaway.warmaskilletovermediumheatwitholiveoil.cookburgersforabout6minutesperside,oruntilgoldenbrown.buildyourburgerandenjoywithasideofsweetpotatofries.makes2largeburgers,or3mediumburgers. recipeby:

fierycoconuttofumasalacurryby:complementfieryspicescombinedwiththenaturalsweetnessofcreamycoconutmilkwillsetyourpalletablaze.enjoythisfull-flavoredcurryoversomeperfectlycookedriceorquinoaforacompleteanddeliciousmeal.tip:curryleftoversareamazing,asthespicesonlyenhanceastheysit.ingredients: 1packagefirmtofu2toliveoil1/3cchoppedcilantro3ctomatosauce(plaincanned,notseasonedwithherbs)11/2tspgarammasala(orcurrypowder)1/2tspcayennepepper1/3cfullfatcoconutmilk1tmaplesyrup1largeclovegarlic,grated1/4-1/2tspsalt1cbrownriceoranyotherwholegrainofchoice directions setoventoroastat400°f.cookyourpreferredgrain(stovetop,ricecooker,pressurecooker,orevenpre-cooked/microwavable)drainandpressthetofu,gettingoutasmuchmoistureaspossible,thencutintobite-sizecubes.inabowl,tossthetofucubeswith1toliveoilandapinchofsalt,spreadonapanandroastinovenfor15min.whilethat'sroasting,takeapanandputitovermediumheat.addin1toliveoilandthegarammasala,stirtogetheruntilfragrant(about1minute).addtomatosauce,gratedgarlic,maplesyrup,cayenne,andstirfrequentlywhilesimmeringforafewminutes.addthecoconutmilkandstiroverheatforacouplemoreminutes.removefromheatandaddsalttotaste.serveoveryourcookedgrainofchoice,garnishedwithchoppedcilantro.makes2servings.recipeby:

plant-basedgiftguide:18last-minutegiftsunder$60by:doughayifyou'relookingforlast-minuteholidaygiftideasforyourselforaplant-basedlovedone,don'tpanic.you'renottoolate.isurveyedourteam,friends,andfamiliestofind18giftsanyplant-basedeaterwilllove,allunder$60.butbeforeigettotheideas,let'sclearupabiggerquestion:whatmakesforagoodgift?that,ofcourse,dependsonwhoyouask.butforme,theperfectholidaygiftshouldbesomethingthatthey’llactuallyuse,probablywouldn’tbuyforthemselves,anddoesn’tsitaroundonacounterorclosetunusedmostoftheyear.fair?good.i’mgladweagree.withthoserulesinplace,mostgoodgiftsfallintooneofthreecategories:practical:usefulorconsumablegiftsyou'resuretolove.inspirationalormotivational:giftswhich—fortherightperson—areexactlywhattheyneedtomovethemclosertotheirgoal.nicetohaves:thoughtful,funitemswhichtheyprobablywouldn'thavepurchasedotherwise,butsoonmaybecomeoneoftheirfavorites.couldyousplitgiftsupintofurthercategories?sure.butforthesakeofthisblogpost,let'sfocusonthesethree.startingwiththepractical: practicalgiftsforplant-basedeatersranchogordobeangiftbox($34)untilyou'vehadquality,heirloombeansfromaspecialtygrower,it'shardtounderstandwhatmakesdriedbeanssuchagoodgift.butonceyoudo,you'llneverwanttogoback.ranchogordooffersgiftboxesandabeanclubsubscription,whichcomplementco-foundermattfrazierhasusedforyears,bothofwhichareperfectforanyonewhofollowsaplant-baseddiet.tradecoffeesubscription($40)subscriptionboxesofferanopportunitytoexplorenewingredients,foods,orbrandsyouwouldn'tdiscoverotherwise,butunfortunately,theycanbehitormiss.that'swhyirecommendasubscriptionboxcenteredaroundaveryspecificthing—coffeeinthiscase(orbeans,withranchogordo).trade'scoffeesubscriptionstartswithasurveytopersonalizetheirrecommendationsbasedonyourtaste,thensendsanewbagbasedonyourschedule,fromoneofover55indieroasters.i'veusedthetradecoffeesubscriptionforanumberofmonthsandlovediscoveringnewtastesandroasts.uncommongoodscollapsiblepopcornpopper($20)unfortunately,goodveganmicrowavedpopcornishardtocomeby.that'swherethissiliconerubberbowlcomesin.addpopcornkernelstothebowlwithnooil,foraneasy,mess-freepop.myfamilypullsoutourpopperweeklyforaquickafternoonsnackormovienighttreat.(protip:oncepopped,sprinklenutritionalyeastontopforaburstofflavor.) gourmetfoodswantagiftideathat’sguaranteedtobeacrowdpleaser?gourmetplant-basedfoodsthatfeelextraspecialfortherecipient.i’mtalkingaboutasingleblacktruffle($59),artisanplant-basedmeat—likethesesmokedsalami’sfromrenegadefoods($40)—orafinebottleofwine. practicalstockingstuffers complement'splantproteinbites($27)with14gofcompleteplant-basedprotein,realfoodingredients,andmouthwateringflavors,plantproteinbitesareahealthysnackyourentirefamilywilllove.sjaak'sorganicchocolate($5)whodoesn'tloveagoodchocolatebar?sjaak'susesorganic,plant-basedingredientstocreatedrool-worthychocolatebars.they'vebecomeaninstantfavoriteforourin-houseregisteredholisticnutritionist,juliamurray,whoeatsthemasatreatduringskitripsormountainbikerides. plant-basedinspirationalandmotivationalgiftideas cookbooksit'sneverabadideatogivethegiftofacookbook.theycaninspireyoutodayandkeepyouontrackforyearstocome.whetheryourlovedoneisatrainedchefornewtocookingplant-basedfoods,therightcookbookcanunlockaworldofnewflavorsandrecipes.aftersurveyingourteam,herearesomeofourfavorites:plantyoucookbook($19)—140+ridiculouslyeasy,amazinglydeliciousplant-basedandoil-freerecipes.(thisisateamfavorite,forboththeadultsandourkids.)badmannersbravenewmealcookbook($16)—badmannerswantstoteachyouhowtoshopandcooksmarter,soeatingplant-basedathomedoesn'thavetobeboring.america'stestkitchen'svegancookingfortwo($31)—thecreativegeniusesbehindamerica'stestkitchenreleasedtheirsecondvegancookbook,thistimewith200+recipesforeverythingyoulovetoeat.plant-basedathlete($17)–itmightbeastretchtocallthisacookbook,butthenytimesbestseller,theplant-basedathlete,byourownmattfrazierisacompleteguidetoeatingapowerfulplant-baseddietandthrivingasanathlete,plusitincludes60uniquerecipes. yogaorfitnessclasses($50)doesyourlovedonehaveayogastudio,gym,orfitnessclasstheycan’tgetenoughof?supportthathabitbypurchasingagiftcertificateorclasspasstotheirfavoritespot. cookingclassescookingclassesarebothfunandinformative,andcanbeagreatwayforsomeonenewtoaplant-baseddiettogetinspired.mostcitieswillhaveplant-basedcookingclassesavailable,oryoucanfindonlinecourses,likerouxbe. onlinelearningcourses($15/m)fromlanguagelearningtohowtodoakickflip,wenowhavein-depth,expert-ledcoursesavailableonjustaboutanysubject.asubscriptiontoaservicelikemasterclassorduolingocanunlockendlesshoursoflearningandentertainmentforyourlovedone. eco-friendly,plant-based‘nicetohave’giftsmattandnatveganleatherbelt—forher($40)fashioncangetalittletrickyforpeoplewholiveaplant-basedforveganlifestyle,especiallywhenitcomestoshoes,wallets,orbelts.agiftofaveganleatherbeltcanbeusedforyearstocome. personalizedminiwallet($16)alongthesamelinesasbelts,manyplant-basedeatersarelookingforwalletsthatfittheirlifestyle.thesepersonalizableminiwalletsarefun,expressive,andstylish.tom’sslippers($60)it’sslipperseason,andicouldn’tbehappieraboutit.butfindingaqualityveganslipperisoddlydifficult,butthesetom’slolaslippersforwomenandezraslippersformenarebothcomfortableandfashionable.don’teatthehomiesshirts($40)lookingforagiftforsomeonewholikestooutwardlyexpresstheirdiet?looknofurtherthandon’teatthehomies,funshirtsandsweatsthatcaughttheeyeofconrad,oneofthenewestcomplementteammembers.complement’sinsulatedstainlesssteelshaker($30,plus20%off)leakyplasticshakersareathingofthepast.ourbrandnewdouble-wallvacuum-insulated,kitchen-gradestainlesssteel,leak-proofshakerisperfectforsmoothies,greenjuices,proteinmixes,andmore.whenisaythisthingisnicetohave,imeanit.ourteamcarriesthesearoundtothegym,inthecar,andevenonhikes.it’stheperfectshakerbottleforanyoccasion.andrightnowyoucansave20%withcodeshaker20(autoappliedatcheckout).

crunchygarlickygreenbeansamandineby:complementdon’tbedeceivedbytheshortlistofingredientsandthesimplisticcookingmethods–thisvegetablesidepacksaseriouspunch.slatheredingarlicandcoveredincrunchytoastedalmonds,thiswillbethatdishthatwillsurprisepeopleastheyrealizetheykeepreachingformore.ingredients: 2lbsgreenbeans,trimmed2tablespoonsoliveoil¼cupslivered,sliced,orchoppedrawalmonds5clovesgarlic,minced½teaspoonsalt½lemon directions heat1tablespoonoliveoilinapanovermediumheatandtossinthealmonds.stiruntilverylightlytoastedthenaddin⅓ofmincedgarlic.stiruntilgarlicissoftandfragrant,removefrompanandsetaside.add1tablespoonoliveoiltothepanandtossinthegreenbeans.sauteethegreenbeansuntilslightlytender(ormoredependingonhowsoftyou’dlikethem).addtheremaininggarlicandsautetogetheruntilthegarlicislightlybrowned.transferthebeanstoadishandsprinklethetoastedalmondsoverthetop.squeezelemonjuiceoverthetopandserve.recipeby:

plant-basedalmondcrustmaplepumpkinpieby:complementpumpkinpie,themostquintessentiallythanksgivingdessert.wehavetakenthistraditionaltreatandturneditintoahealthyplant-basedversionthatisstillguaranteedtodelightallwhotasteit.finishyourfallfeastoffwiththisdeliciousdessertorevenhaveasliceinthemorningtogowithyourcupofcoffee!ingredients: forthecrust:1½cupsalmondflour¾cupwholewheatorgluten-freeflour(opt.replace¼cupwithcomplementunflavoredprotein)½teaspoonsalt7tablespoonswater1tablespoonmaplesyrup forthefilling:1½canspumpkinpuree(22½oz)⅓cupmaplesyrup½cuppitteddates½cupplantmilk¼cuparrowrootpowder1teaspoonvanillaextract2tablespoonspumpkinpiespice directions forthecrust:preheatovento350.addalldryingredientsintoabowlandstirtocombine.addthewaterandmaplesyrupandstiralltogetheruntilacohesivedoughforms.kneadabitwithyourhandstomakesureitstaystogetherandfromaball.placebetweentwopiecesofparchmentorplasticwrapandrolloutwitharollingpinuntilabout¼inthickanditextendsbeyondthecircumferenceofyourpiedish.transfertherolledoutdoughtoyourpiedishandpressinevenly.pokesomescatteredholesinthebottomofthecrustwithafork.bakefor20minutesoruntillightlygolden.removeandletcool. forthefilling:soakdatesinhotwaterfor20minutes,thendrain,squeezingallliquidout.addallofyourfillingingredients,includingdraineddates,intoyoublender.blenduntilcompletelysmooth.pourintopar-bakedandcooledcrust,andputitinyour350oven.bakefor40minutesuntilthetopissetandsmoothtothetouch.allowtocoolbeforetransferringtotherefrigeratorandchillingovernight.itmustbechilledallthewaythroughtocutproperly.enjoywithsomecoconutwhiporonitsown!recipeby:

7dayplant-basedmealplantojumpstartyournutritionby:complementsowe'vegotaproblemwithmealplans.itseemsasthoughmostoftheseplanshaveneglectedtoaddressoneverysimpleanduniversalfact:lifehappens.you'reaskedtostayatworkabitlonger,yourkidsarechanting"pizza,pizza"fordinner,oryougethomeandrealizeyouwouldratherstarvethanstepfootintoyourkitchenthatnight.that'sjustlife–butunfortunately,mostmealplansdon'tseemtotakethatintoaccount.somanypeoplestartoffstrongwiththeirmealplans,justtoendupquitting,duetotherigorousandrigidrulesputinplace.wedon'twantthatforyou.wewantyoutosucceed,nomatterwhat.ifyouskipameal,aday,orevenafewdaysofyourmealplan,thatshouldn'tmeanyouhavetothrowinthetowelandforfeittherest.youshouldhavethefreedomtopickrightbackupwhenyouwant,andfinishonyourowntime.that'swhyweteamedupwithourin-houseregistereddietitiantocreatewhatmayjustbethemostflexiblemealplanyou'lleversee–atleastthat'swhatwewereaimingfor.therearesomanygreatbenefitsthatcomewiththeprocessofmealplanningandwewanteveryonetohaveachancetoencorporatethemintotheirlives. healthoneoftheobviousbenefitstofollowingahealthyandnutritionallybalancedmealplanarethemanywaysitcannourishandhealyourbody.whenyou'repreparingyourownfood,youcanmakesureonlywholesomeingredientsarebeingusedandactivelyavoidallthejunk–whichisn’talwaysguaranteedwheneatingout.followingahealthymealplancanalsoencourageyoutoformthehabitofcookingandchoosingfoodsthatarebetterforyouandanyoneelseyoucookforinthelong-run.varietymealplansnotonlyserveasapracticaloutlineforyoursuccess,butalsoasasourceofinspirationandmotivationtocontinuenourishingyourbodywithhealthfulplant-basedfoods.ratherthanorderingyourusualtake-outorthrowingtogetheryourstaplecasserole,youcantryoutanewvarietyofmeals,incorporatenewflavors,andreallyshakethingsupinthekitchen.conveniencenoguessingwhatyouwillbecookingthatnightorrummagingthroughtherefrigerator30minutesbeforedinnertime,whichisjustexponentiallyharderwhenyouhaveafamilytocookfortoo.whenyouhaveamealplan,youcanhaveeverythingboughtandpreppedaheadoftimeorevenfullymadeaheadoftime–especiallyusefulforthoseextrabusydaysinthemiddleoftheweek.accountabilitywhenyou’veproactivelysetyourselfupwithahealthyplanofactionforyourfoodintake,itleavesmuchlessroomforvariablessuchasrashdecisions,slipups,orhangrybingeeating.havinganactualchartthatyoucankeepwithyouandcontinuouslyreferencewillnaturallysetagoalforyoutoachieve.andit’snotsomekindofboringchoreeither,it’safunlittleadventurethatcanbenefityouandyourwholefamily’snutritionalhealth. whyourmealplanisdifferent nomatterwhatyourhouseholdsize,kitchen-skilllevel,andworkscheduleis,thisplant-basedmealplanwasbuiltwiththeflexibilitytoworkwithyou.userfriendlyrecipessomeofuswouldliketomakefunandhealthyfoodwithoutrequiringtherefinedskillsetofanironchef.whenwecreatedourmealplan,wekeptallofthesethingsinmind.wewantedtosharesomethingthatalllevelsofhomecookscouldappreciate–from,“i’mnotsurehowtoboilbeans”to“ibringmyownsetofkniveswhenitravel.”affordablemanyamealplanisguiltyofcallingforspecialtyingredientsthatmayactuallyendupcostingyoumorethanifyouweretojusteatout.wemadesuretouseingredientsthatyouarelikelytoalreadyhaveinyourpantry,andifnot,itwon'trequireavisittoapricyboutiquemarket.timesavingwhenyoudelegateyourtimewiselyandmealprepaheadoftime(especiallybeforetheworkweek),youcansaveyourselfalotoftroubleonbusydays.havebreakfastswaitingforyouwhenyouwakeupandlunchesallsettograbasyourunoutthedoor.adaptabletofityourneedsthesearerecipesthatcanbealtered,subbed,tripled,orevenalltogetherskipped,dependingonyouruniquecircumstancesandtastes.ifyouarefocusingonbuildingstrength,consideruppingtheproteinsourceineachmealoraddinganextrasourceofprotein,suchasproteinpowder.ifyouareavoidingoils,replaceanyofthecookingoilwithsomewaterinsteadandoptforcastironorceramicnon-stickpanstocookwith.ifyouarecookingforapartneroryourwholefamily,makesuretoscaleupyourportionsandrecipestoaccountforthis!theseareonlyafewexamples.justrememberyouhavethefreedomtobendthismealplantoyourwill.sowhetheryou’reaplant-basedveteran,anewbiesprout,orjusttestingthewaters,thismealplanisagreattooltousenomatterwhatstageofyourplant-basedjourneyyoufindyourselfin.theveryideaatthecoreofthismealplanisfreedom. mealplanwalkthrough(aka,howitworks) alllistedrecipeportionsareforsettogoforthesolomealplanner.ifyouaredoingthiswithapartnerorthewholefamily,makesureyourrecipesandportionsarebeingadjustedbeforeyoustart!day0:prepareyourtwobreakfastsworthofovernightoats,alongwithanyoftheotherfoodsforthenextfewdaysthatyoumaynotwanttopreparetheday-of(especiallyifyouarestartingonamonday).ifyouaretakinglunchwithyou,it’suptoyouwhetheryouwanttopackitupthedaybeforeormorning-of,beforeheadingout.day1:hopefullyyoudidn’tforgettoprepyourovernightoatsforyourfirstmealoftheplan!ifyoualreadypreparedyourfalafelmashandrefriedblackbeansaheadoftime,lunchanddinnerwillbeabreeze.makesureyouareputtingasideaportionofrefriedblackbeansforyourlunchonday2.day2:greatbreadchoicestohavewithyouravocadotoastaresproutedwheatororganicsourdoug.lunchisleftoverquesadillasfromthenightbefore,anddinnerisalovelysheetpanmedleyoverquinoa.remembertomakelotsandsetagoodamountaside–especiallythequinoabecaueitwillbeusedforday3and4.day3:yourovernightoatsshouldbereadytoreceivewhateverfruittoppingyou’reinthemoodfor.forlunchyouarecreatingatofunoodlebowlusingleftoversfromthenightbefore.dinnerisahardygrainsaladalsomakinguseoftheleftoversfromlastnight!wastenot,wantnot. day4:avocadotoasttostartyourday,maybewithsomenewtoppingsforvariety?forlunch,themediterraneanbowluseswhateverquinoaleftfromthepreviousnight.andfordinner,adelicioustofucurrywillgogreatwithsomebrownrice(savesomeforlunchtomorrow)!tonightyou’llalsowanttogoaheadandpreparetwodaysworthofchiapuddingforbreakfast.day5:yourchiapuddingshouldbecreamy,plump,andreadytodevour.next,asimpleleftovermealoftofucurryandbrownriceforlunchandanamazingbeanburgerfordinner.don’tforgettosaveaburgerpattyforyourlunchtomorrow.day6:theseapplepecanproteinpancakesaremadeinonesheetpanintheoventokeepthingssupereasy.lunchwillbeaburgersaladusingapattyfromthenightbeforewithwhateverburgertoppingsanddressingyou'dlike.fordinner,enjoysomedeliciouslyfuntofutacos–andremembertokeepsometofuforyourlunchtomorrow!day7:enjoyyourpre-madechiapuddingforbreakfastwithsomevariedtoppingstokeepthingsinteresting.forlunch,useyourtofuleftoverstomakeahealthytacosalad.andforyourfinalmealoftheplan,abeautifullysimplecreamytomatorotini. thesearen'trules,they'remorelikeguidelines.feelfreetoswitchoutacoupleofthesedinnerswithtake-outoralovelynightout.it’simportanttoknowthatthereisfreedomtochangewithintheplan.evenifyousubouthalfofyourmealsoringredientsorturnitintoa14-daymealplan,youcanstillmakeityourownsuccess.wedidn'tincludetreatsandsnacksbecausewewantyoutobeabletosnackonwhateverisconvenientandtastysoundingtoyouinthatmoment.wedosuggeststockinguponhealthysnackslikefreshfruitsandveggies,hummus,simplepopcorn,nuts,vegandarkchocolate,healthyplant-basedbarsandbites,smoothies,orproteinshakes.onceyoucompletethissimpleanddeliciousmealplan,you’llhavetheexperienceandconfidencetoformyourveryown.youcanfollowthesameguidelinesweusedtocreateours(fromouramazingregistereddietitian,amandawagner)andhangontoallofthehealthyandconvenientbenefits!  mealplanshoppinglistdon'tbedauntedbythelengthofthislist!chancesare,you'vealreadygotover50%oftheingredients,asmostofthesearepantrystaples.dependingonhowmanypeopleyouarecookingfor,theamountofeachingredientwillvary.thesemeasurementsarehowmuchyou'llneedforonepersonforthewholeplan.makesuretoadjustifyouareincludingforyourpartnerorfamily! rolledoats(1c)plantmylk(1carton)maplesyrup(1/2c)chiaseeds(1c)peanutbutter(1c)cannedchickpeas(2)veganyogurt(2c)curlyparsley(1bunch)garlic(1head)cuminpowderchilipowdergarammasalacayennepeppercurrypowdersmokedpaprikaonionpowdergarlicpowdercinnamonnutritionalyeastjalapenos(1freshor1smallcan,optional)lemons(3)greensofchoice(1lb.)tomatoes(3)tortillas(1pack)blackbeans(2-15oz.cans)onion(1)cilantro(1bunch)loafofyourfavoritebreadtoastedsesameseeds(1t–anoptionalgarnish)tahini(1c)firmtofu(3blocks)bellpepper(3)sweetpotatoes(4)broccoli(2crowns)oliveoil(1-2c)soysauce(1c–canusetamariorcoconutaminos)balsamicvinegar(1/2c)quinoa(3cdry)ricenoodles(1package)cucumber(2)sesameoil(1smallbottle)limes(2)peanuts(1c–oranothernutofchoice)pecans(1/2c–oranothernutofchoice)apple(2)applecidervinegar(¼c)dijonmustard(2t)tomatosauce(3-8oz.cans,plain)coconutmilk(1can)brownrice(1cdry)raspberries(oranyotherberryofchoice)proteinpowder(2c–trycomplementprotein)groundflaxseed(1t–canalsousegroundchia)breadcrumbs(½c)sriracha(oranyotherhotsauceofchoice)veganmayo(1t)oatflour(2c)bakingpowder(2½tsp)beanflourrotinipasta(oranyotherpastashapeofchoice)tomatopaste(1smallcan)cornstarch(1t)freshbasil(1smallbunch) mealplanrecipes ingredients: 1/2crolledoats1tchiaseeds1tpeanutbutter(oranyothernutbutterofchoice)1-2tmaplesyruppinchsalt1/2cplantmylk directions addallingredientstoabowl,container,orjar.stirorshakeitup,leavetothickenovernight.topwithfruitsofchoice,somegranola,orchoppednutsandenjoy!thisisasingleserving.doubleortrippletoyourneeds.overnightoatsisalsoagreatplacetoaddinsomeproteinpowder!makes1serving.ingredients: 1-15oz.canofchickpeas2tplant-basedyogurt1croughlychooppedparsley1clovegarlic,chopped1/2tspsalt1tspcuminpowder1tlemonjuice(about1/2alemon)handfullofgreensofchoice1/2smalltomato,sliced1tortillaorwrap(preferablywholewheat) directions addallingredientsintoaprocessor.pulseuntilcohesivebutstillchunky(ormashitallwithafork).addsomelettuceandtomatotothewrap,thenaddsomeofthechickpeamash,wrapitallup,anddevour.makes2servings.ingredients: 1-15oz.canofblackbeans2toliveoil2clovegarlic,chopped1/2smallonion,chopped1tlemonjuice(about1/2alemon)1/3cchoppedcilantro1tspcuminpowder1tspchilipowder1/4cupjalapeños,sliced(canusedcannedorfresh)tortillasveganyogurttodip directions heatupapanovermediumheatwiththe1toliveoilandaddthechoppedonions,cuminpowder,andchilipowder.cooktilonionsaretender.addinchoppedgarlic,stirfor1minute.addtheblackbeans,cooktilhot,andputitinabowl.addthecilantroandlemonjuice,andmashituproughly.wrinseyourpanout,dryit,andputitbackovermediumheatwith1toliveoil.addyourtortillatothehotpan,spreadsomeblackbeanmixontop,afewjalapeñoslices,andnutritionalyeast.closeitupwithanothertortilla.panfryonbothsidestilbrowned.enjoywithyourfavoritehotsauceandsomeveganyogurt!shouldmaketwolargequesadillas.ingredients: 1avocado2slicesofyourfavoirtebreadslicedtomatoes1tsptoastedsesameseeds1ttahinisaltandpeppertotaste directions halfyouravocado,takeoutthepit,spoonoutthegoodstuff,andmashitontoyourbreadslices.takeyourtomatoslicesandlaythemontop,thensprinklewithtoastedsesameseeds,salt,pepper,andatahinidrizzle.now,thisisaverybasicrecipethatyoucanhavefunwithandplaywiththetoppingsasmuchoraslittleasyou'dlike.hereareafewtoppingsuggestionstojazzupyouravocadotoast:hempseedschoppednutsbalsamicdrizzlesirachanutritionalyeast(thehandy-dandynooch)salsatempeh(forsomeextraprotein)cookedbeans(alsogreatforprotein)makes1serving.ingredients: forthesheetpanmedley:1blockfirmtofu2bellpeppers2sweetpotatoes2crownsbroccoli3toliveoil1tsoysauce(tamari/coconutaminos)1tbalsamicvinegarsaltandpeppertotaste1/2avocado,cubed1handfullgreensofchoiceforthequinoa:2cquinoa21/2cwaterdirections forthesheetpanmedley:setoventoroastat400°f.gentleypresstheliquidoutofthetofuwithakitchentowelorpapertowels,thencutintobitesizecubes.putthecubesinabowlandaddinthesoysauceand1toliveoil.tossaroundgentlyuntilalltofuiscoated,thenaddtosheetpan.cutthebellpeppers,sweetpotatoes,andbroccoliintobitesizepieces,addthemintothebowlyouusedtoseasonthetofu.addoliveoilandacouplesmallpinchesofsaltandpepper,tosstocoat.addveggiestosheetpanandmakesureeverythingisspreadout,thenaddtoovenfor15min.turnyourpanat15minandroastforanother10min,thenremoveit.forthequinoa:combinethequinoaandwaterinamediumpot.bringtoaboil,cover,reducetheheat,andsimmerfor15minutes.removefromtheheatandletitsit,coveredfor10moreminutes.fluffwithafork.assemble:putsomequinoainyourdinnerbowl,addthehandfullofgreens,theavocado,andsomeoftheroastedmedley.drizzlewitholiveoilandbalsamicvinegar,andit'sreadytogo.makes3servings.ingredients: 1/2packagericenoodles1portionofyoursheetpanmedleyleftovers1/3cucumber,sliced1tspsesameoil1tspsoysauce(tamari/coconutaminos)1tpeanutbutter(oranyothernutbutter)2twater1/2lime1/2smallbunchofcilantro2tchoppedpeanuts(oranyothernut) directions bringasmallpotofwatertoaboil,addyourricenoodles,cookaccordingtopackage.drainyournoodlesintoacolander,runundercoldwater,anddrain.onceallwaterhasbeendrained,addthenoodlestoyourbowl,addthesheetpanmedleyleftoversandslicedcucumbersontop.combinethesesameoil,soysauce,peanutbutter,juicefrom1/2lime,andwaterinasmallcontainer,andstirtomakeasauce.pourthesauceoveryourbowl,andgarnishwithchoppedcilantroandpeanuts.mixalltogetherandenjoy!makes1serving.  ingredients: 4-5cupsofyourfavoritegreens1portionofyoursheetpanmedleyleftovers1/3cquinoa1/4apple,sliced1/4ctoastedpecans2tapplecidervinegar2toliveoil1tdijonmustard2tspmaplesyrupcouplepinchesofsaltpinchofpepper directions addyourfavoritegreenstoyourdinnerbowl(makesuretheyhavebeenproperlywashed).addwhat'sleftofyoursheetpanmedleyleftotvers,1/3cofleftoverquinoa,toastedwalnuts,andappleslices.inasmallbowl,mixtheoliveoil,applecidervinegar,dijonmustard,maplesyrup,salt,andpeppertomakeyourdressing.pouroveryourbowl,tosseverythingtocombine,andmaybeenjoywithasliceofyourfavoritebread.makes1serving.ingredients: 1cquinoa1-2cofyourfavoritegreens1/215oz.canofchickpeas(about1/2c)1/3cchoppedtomatoes1/3cchoppedcucumber1/3cchoppedcurlyparsley1/3cveganyogurt1smallclovegarlic,grated1lemon,juiced1/4ctahini1-2tcoldwaterpinchesofsaltpinchofpepper directions addthequinoaandyourfavoritegreenstoyourbowl(makesurethegreenshavebeenproperlywashed).drainthecannedchickpeas,wrinse,andaddhalfofthecantoabowl.addapinchofsalt,thecumin,andtosstocoat.addthisoveryourquinoaandgreens.addthechoppedparsley,tomatoes,andcucumbertothebowl.inasmallseparatecontainer,mixthe1/3cofveganyogurtwiththegratedgarlicandasalttotaste.addthisontopofyourbowl.inasmallbowlcombinethelemonjuice,andtahini,andstirtogether(itwillgetthick).slowlyaddthewaterasyoustir,untilyougettopouringconsistency.thenaddyoursaltandpeppertotaste.finally,drizzleyourtahinisauceoveryourbowlandit'sdone!makes1serving.ingredients: 1packagefirmtofu2toliveoil1/3cchoppedcilantro3ctomatosauce(plaincanned,notseasonedwithherbs)11/2tspgarammasala(orcurrypowder)1/2tspcayennepepper1/3cfullfatcoconutmilk1tmaplesyrup1largeclovegarlic,grated1/4-1/2tspsalt1cbrownriceoranyotherwholegrainofchoice directions setoventoroastat400°f.cookyourpreferredgrain(stovetop,ricecooker,pressurecooker,orevenpre-cooked/microwavable)drainandpressthetofu,gettingoutasmuchmoistureaspossible,thencutintobite-sizecubes.inabowl,tossthetofucubeswith1toliveoilandapinchofsalt,spreadonapanandroastinovenfor15min.whilethat'sroasting,takeapanandputitovermediumheat.addin1toliveoilandthegarammasala,stirtogetheruntilfragrant(about1minute).addtomatosauce,gratedgarlic,maplesyrup,cayenne,andstirfrequentlywhilesimmeringforafewminutes.addthecoconutmilkandstiroverheatforacouplemoreminutes.removefromheatandaddsalttotaste.serveoveryourcookedgrainofchoice,garnishedwithchoppedcilantro.makes2servings.ingredients: 1/4cchiaseeds1/4craspberries1tmaplesyrup1/2cplantmylkpinchofsalt1servingproteinpowder(optional) directions combineallingredientsinajarorbowlandmixorshaketocombine.letitworkit'smagicovernight,andtopwithmorefreshraspberriesandsomegranolatoserve.dependingonwhetherornotyouaddproteinpowderandwhetherthatproteinpowderissweetenedornot,youcanleaveoutthemaplesyrup.addingprotienpowderisagreatwaytomakethisbreakfastmoresatiatingandcomplete.thisisjustabaserecipethatyoucanplaywithandaddwhateverfruit,seasonings,ortoppingsyoufeellike.makes1serving.ingredients: forthebakedsweetpotatofries:2mediumsweetpotatoes1toliveoilgenerouspinchofsaltandpepper1tspsmokedpaprika fortheburgers:1tbspgroundflaxseed+3tbspwater(canusegroundchiaseed)1-14.5ozcansblackbeans,drainedandrinsed1/2cupbreadcrumbs1tsponionpowder1tspgarlicpowder1tspcumin1tspchilipowder1tspsmokedpaprikagenerouspinchofsaltpinchofblackpepper1tbspsriracha(orhotsauceofchoice)1toliveoilbunburgerfixings(whateveryoulike–veganmayo,tomato,lettuce,onion,mustard,etc.) directions forthebakedsweetpotatofries:preheatovento425°f.cutthesweetpotatoesintolongstrips,tosstheminabowlwith1toliveoil,agenerouspinchofsaltandpepper,andsmokedpaprika.bakeonagreasedpanfor15min,carefullyremovethepanandtossthemaround.returntoovenforanother10minutes.fortheburgers:placeflaxandwaterinasmallbowl.setasidetothicken.placebeansinalargebowl.mashwithapotatomasherorforkuntilmostbeansarebrokenup,leavingsomewhole.addbreadcrumbs,onionpowder,garlicpowder,cumin,chilipowder,smokedpaprika,salt,pepper,sriracha,andflaxmixture.stiruntilwellcombined.forminto2-3tightlypackedpatties.youcanrefrigeratethemuntilyouarereadytocookorcookthemrightaway.warmaskilletovermediumheatwitholiveoil.cookburgersforabout6minutesperside,oruntilgoldenbrown.buildyourburgerandenjoywithasideofsweetpotatofries.makes2largeburgers,or3mediumburgers.ingredients: 1coatflour(youcanmakeyourownbyblendingrolledoatsuntilfine)2tproteinpowder1/4teaspoonsalt1½teaspoonsbakingpowder3/4cupplantmylk2tmaplesyrup(plusmoreforserving)1/2tspcinnamon1/2apple,sliced2tchopopedpecans directions setovento420°f.inabowl,combinetheplantmylk,maplesyrup,andcinnamon.addtheoatflour,proteinpowder,salt,andbakingpowder.mixuntilfullyincorporated.stirinappleslicesandchoppedpecans(savesomeappleslicesandpecanstoplaceontopforapicture-worthyfinish).letsitforabout15minutestohydratetheoatflour.pouroutontoa13”x9”sheetpan.decoratewithsavedappleslicesandchoppedpecans(ifyoukeptsome).bakeforabout12-15minutes,untilatoothpickcomesoutclean.letcoolslightly,thencuttoserve.enjoywithsomemorefruitontop,adollopofveganyogurt,andadrizzleofmaplesyrup.makesabout2servings.ingredients: 1blockfirmtofu2tablespoonssoysauce1tablespoonapplecidervinegar¼teaspoonkoshersalt1teaspoongarlicpowder1teaspoonchilipowder1teaspooncumin2teaspoonssmokedpaprika3tablespoonsoliveoil,divided fortacotoppings:tortillas1cgreensofchoice1lime,cutintowedges1/3cfreshcilantro,choppedveganyogurthotsauceortacosauceofchoice directions drainthetofu,thenpatthetofudrywithatowel.placethetofuinalargebowlanduseyourfingerstobreakthetofuintoroughlybite-sizedcrumbles.stirinthesoysauce,vinegar,salt,garlicpowder,chilipowder,cumin,smokedpaprika,and2tablespoonsoftheoliveoil.heattheremaining1tablespoonoliveoilinpan.addthetofuandcookonmediumhighfor8to10minutes,breakinguplargepiecesintobitesizedchunksandstirringoccasionally,untilbrownedandlightlycrispyandtheliquidevaporates.spritzgreenswiththejuiceof2limewedgesandaddafewpincheskoshersalt.mixtheveganyogurtwithhotsaucetotaste,andaddafewpinchesofsalt.placethetofucrumblesinthetortillas,thentopwithtoppingsandenjoy.makes2-3servings.ingredients: 1/2box(8oz.)ofdryrotinibeanpasta(pastamadefrombeanflour)1toliveoil2clovesgarlicminced2ttomatopaste1cplantmylk2tnutritionalyeast1tcornstarchdilutedin2troomtemp.water1/2tspsaltpinchofpepper1/3cfreshtomatoes,choppedhandfullofgreensfreshbasilforgarnish directions boilbeanpastaaccordingtopackage,drain,andsetaside.heat1tofoliveoilinasaucepanovermediumheatandaddinthemincedgarlic.oncethegarlicisfragrant,addinthetomatopasteandstirforafewminutes.addintheplantmylkandnutritionalyeast,thenbringtoasimmer.stirtogetherthecornstarchandwater,makingsurenoneisstuckatthebottom.addtothepotandstirvigorouslyuntilthickened.addsaltandpepper,taste,addmoreifneeded.addinthepasta,thespinach,andthechoppedtomatoes,mixitup,andservewithbasilgarnish.topwithsomemorenutritionalyeast.usingbeanflourpastaforthisdishaddsaheftyamountofproteintomakethisacompleteandbalancedmeal.anddon'tworry,itdoesn'ttastelikebeans.makes2servingsasamaindish.recipesby: soyoufinishedthemealplan,nowwhat?firstoff,congratulationsareinorder! withthisexperienceunderyour(veganleather)belt,youcannowconfidentlymoveintocreatingyourveryownmealplan.feelfreetoreallymakeityourown,eitherbuildingsomethingveryconcretelikewhatwehave,orsimplyalooseoutlinetoguideyouthroughtheweek.goingthroughtthemotionswiththeprocesswillleadtoadoptingthesehealthyhabitsintoyourlifeforthelong-run.youcanfollowtheexacttipsweusedtodesignourplant-basedmealplan. registereddietitian,amandawagner’samazingmealplanningtips: planoutwhatyouwanttoeatfortheweek.doyouliketohavecertainmealseveryweek?i.e.tacotuesdayorpizzafridays?startthere!checkcookbooksyoualreadyown&socialmedia(i.e.instagramandpinterest)forinspiration.ourwebsiteisalsofullofsimpleandnourishingrecipesthatyoucanuse.thiswouldalsobeagoodtimetodecideonhowyouwantyourmealplanningtolook.doyouprefertocookfromscratcheachdayorwouldyouprefertopreparewhatyouneedbeforetheweekstarts?2.balanceyourmeals.makingyourmealsasnutritionallybalancedaspossiblewillhelpyoustayfull,worktowardyourhealthgoals,andfeelenergized.makesureallofyourmealshaveaproteinsource,veggies,ahealthyfatsource,andwholesomecarbohydratesource.agoodgoaltoaimforpermealisaround500calories(activepeoplemayhavehigherneeds),around20gramsofprotein,lessthan3gramsofsaturatedfat,around15gramsofhealthyfats,80gramsofcarbohydrates(activepeoplemayhavehigherneeds),andatleast5gramsoffiber.also,ifyousaltyourfood,ideallyuseiodizedsalt,sinceiodineisanutrientmanyplant-basedpeoplefallshorton. 3.usewhatyou'vegot.checkyourpantry,refrigerator,andfreezertoseewhatingredientsyoualreadyhavewhenplanningyourmeals,anddonotbeafraidtousethosestaplesinyourmealplan.4.snacksmart.consideryoursnacksfortheweekandtrytopicktheonesthatwillbothsatisfyyoursnackingdesiresaswellaskeepyouontrackwithyourhealthyplan.5.planahead.it’seasiertosticktoabudgetandaplanifyouwriteoutyourshoppinglistaheadoftime.ipersonallyusethenotesapponmyiphone,butanoldfashionedpenandpaperlistworksgreattoo.6.don’tforgettobringyourlisttothegrocerystore!focusonwhat’sgoingtobeconvenientandbestforyourlifestyle.frozenfruitsandvegetablesarefrozenatthepeakoffreshnessandcanbejustasnutritiousastheirfreshcounterpartsandeasieronyourbudget!don’tbeafraidtohaveafewquickoptionsforthose“ineedhealthyfood,butcannotfathomcookingrightnow”daysornights.ifbuyingapre-madeorfrozenplant-basedmeal,makesureyoucheckthenutritionfacts.aimforamealthathaslessthan500mgofsodium,lessthan5gofsaturatedfat(thelowerthebetter),notrans-fat,andideallyincludessomefiber.youcanalwaysaddasaladorsautesomeveggiestomakeyourfrozenmealmorecolorfulandwell-rounded.7.getprepping. assembleanyingredientsyoucanaheadoftimeifyouarecookingdaily.thisincludessnacks.ifyouarebatchcooking,irecommendfreezingyourportionsbeyonddays3or4forfoodsafetyandfreshness.evenifyouaren’tsuperexcitedaboutbatchcooking,youcouldatleastconsidersingleitemstomakeaheadoftimelikecookedgrainstostoreinthefreezer,breakfasts,orsnacks.

heartyautumnvegetableratatouilleby:complementthisisn’tlikethefancythinlyslicedandlayeredversionofthedishpopularizedbytheanimatedfrenchratchef.thissimpleversionisstyledmorecloselytotheoriginalcountrystewcommonlypreparedandeatenintheprovençalregionoffrance.ifyoudon’thavefreshherbstouseforthisrecipe,adried“herbsdeprovence”mixturewoulddojustfine!ingredients: 1largebutternutsquash,seededandcutinto3/4-inchpieces1lbbrusselsprouts,trimmedandhalved3largecarrots,cutinto3/4-inchpieces1largegreenapple,cubed1tablespoonsoliveoilkoshersaltandfreshlygroundblackpepper1smallonion,chopped2garliccloves,finelychopped3sprigsthyme3sprigsrosemaryone15-ouncecandicedtomatoes¼cupcomplementunflavoredprotein directions tieyoursprigsofthymeandrosemarytogetherwithcookingtwine.heatthetablespoonofoliveoilinamediumpotovermedium-lowheat.addthechoppedonionandthetiedsprigsandcook,stirring,untiltheonionissoftened.addthegarlicandcookuntilfragrant.addthetomatoes,cutvegetables,andappleandturnyourheatuptomedium.turnyourstovetomedium-lowheatandbringtoasimmer,stirringoccasionallyuntilallvegetablesaresoftenedandjuicesareverythick,about30minutes.stirincomplementunflavoredproteinseasonwithsaltandpeppertotaste.servewarmwithsomebread,pasta,orsimplyonitsown!recipeby:

savorymushroomsourdoughstuffingby:complementthisbelovedthanksgivingsidedishisgettingaplant-basedmakeoverandnotgoinganywherenearaturkey.thesourdoughbreadgivesalittleextraedgetoanalreadydeeplysavoryandsatisfyingflavorprofile.addthisessentialdeliciousdishtoyourplant-basedthanksgivingspreadtocompleteyourfestivemenu.ingredients: ½boulesourdoughbreadcutintocubes1tablespoonoliveoil1yellowonionhalvedandsliced2cupsslicedcreminimushrooms(oranymushroomofyourchoice)3stalkscelerywashedandchopped1tspsalt3clovesfreshgarlicminced1tbspfreshsageminced1tbspfreshrosemaryminced2cupsvegetablebroth¼cupunflavoredcomplementunflavoredproteinfreshpeppertotaste directions preparethebreadbycuttingitintolargebite-sizedcubes.thisrecipeworksbestifthecubesaredry.todrythemout,leavethemoutonacountertopovernightortoasttheminalow-tempoven.preheatyourovento350º.addoliveoiltoapanwithhighsidesovermedium-lowheat.addtheonionsandstiruntilcaramelized(10-15minutes).addtheceleryandcookuntiltranslucent.addthemushroomsandcookuntiltenderandbrownedandallliquidhasevaporated.addthegarlic,sageandrosemaryandcookfor2-3minutesmore.addthevegetablebrothandstirincomplementunflavoredprotein,increasetheheatandbringtoalowsimmer.lightlygreaseacasseroledishwithasmallamountofextravirginoliveoil(oranotherplant-basedoil).fillthecasseroledishwiththebreadcubes.pourthebrothandveggiesoverthebreadcubesandgentlytosstocoatthebreadcubes.bakeat350ºfor45-50minutesonthemiddlerackuntilthestuffingisgoldenbrown.serveimmediately!recipeby:

gingerbreadproteinsmoothiebowlby:complementthisgingerbreadproteinsmoothiebowlisthick,sweet,andwarmlyspiced,justlikegingerbreadcookiedough!you’lllovethatit’ssimpletomakeandkeepsyoufeelingfullforhours.bestofallit’shealthy,plant-based,andjustsohappenstobegluten-freetoo!ingredients: 2ripebananas1can(15oz/425g)ofwhitebeans,drainedandrinsed2/3cup(62g)ofrolledoats¼cup(60ml)ofplant-basedmilk2tablespoonsofcomplementunflavoredorganicproteinpowder2tablespoonsofblackstrapmolasses2tablespoonsofnutbutter4medjooldates,pitted1teaspoonofcinnamon½teaspoonofginger¼teaspoonofnutmeg⅛teaspoonofsalt directions addallyouringredientstoablender.blendatmediumspeed,workingyourwayuptohighspeed,untilsmoothandcreamy.stopandscrapethesidesofthecontainerifneeded.scoopintotwobowlsandtopwithadollopofnon-dairywhipcream!notes:recipecaneasilybecutinhalfforasingleserving.foragingerbreadproteinsmoothie,makeasingleservingandaddanadditional½cupofplant-basedmilk.

thelowdownonomega-3s—howimportantaretheyforplant-basedeaters?thelowdownonomega-3s—howimportantaretheyforplant-basedeaters?by:complementwe’veallseenthegiantjugsofomega-3supplementsatcostcoorheardof(forsome,maybeevenexperienced)theaquaticaftertasteandthe24hoursworthofbrinyburpsthataccompanythem.butasdrovesofpeoplearepayingtoputthemselvesthroughthesenot-so-pleasantsymptoms,onemustwonder,areomega3sreallysoimportant?andifso,arethereanyreliable,non-fishysourcesthatmeettheneedsofplant-basedfolks?theshortanswersareyesandyes,andwe’lladdressbothinabit.butfirst,let’sgetintothenittygrittyscienceofomega3s. whatareomega-3fattyacids? omega-3fattyacidsareessentialfatsthatourbodiesneedtofunction.mostoftheotherfatsourbodiesrequirecanbeproducedinternallyinsufficientquantities,butomega-3smustbeobtainedthroughdiet,supplementation,oracombinationofboth.thereare3maintypesofomega-3fattyacids:ala(alpha-linolenicacid)isthemostcommonofomega-3sfoundinourtypicallyrichandfatty,westerndiet.itiscrucialinhelpingourbodiesdigest,absorbnutrients,andcreateenergy.thetwoothermainomega-3s,epaanddha,canbesynthesizedbyala,butonlyinverysmallquantities.ithasbeenshownthatonly0.5%-10%ofalaisconvertedinto“physiologicallyeffectivelevels”ofdhaandepa.epa(eicosapentaenoicacid)preventsthebloodinourbodiesfromclottingeasily,reducestriglyceridelevelsintheblood,andhasbeenshowntohelpreducepainandswelling.*dha(docosahexaenoicacid)playsasignificantroleinbrainandeyedevelopment.ithelpssupportmentalhealththroughoutearlychildhoodandevenintoadulthood.* don’tconfuseyour3sand6s. omega-3fattyacidsarenottobeconfusedwiththeiromega-6siblings.bothareessentialandmainlyacquiredthroughdiet.omega-6fatscanbefoundinnuts,seeds,andvegetableoils—oftenconsumedintheformofprocessedandfriedfoods.despitesomeofitsmorequestionableandlessthanhealthysources,omega-6fatsstillplayavitalroleinmakingsureyourbodyisoperatingproperlyonadailybasis.similarlytoomega-3s,theyhelpregulategrowth,development,andenergyconversion.mostamericansalreadytakeinfarmoreomega-6fatsthantheydoomega-3(someresearchpointstoasmuchas14to25timesmore),makingitmuchlesssoughtafterasasupplement. whatarethebenefitsofomega-3fattyacids? omega-3sareindeedcrucialtoyouroverallhealthandwellbeing,tirelesslyworkingtoassisteverycellinyourbody.regularintakeoftheseessentialfattyacidsiscriticalforoptimalfunctioning—fromregulatingourcholesterollevelstopoweringournervoussystems.*thousandsofstudieshavebeenconductedonthevariouseffectsandbenefitsofomega-3s,andwearestillcontinuingtodiscoverevenmoretothisday. herearesomeofthemajorbenefitsofomega-3fattyacids,asoutlinedthroughthelatestresearch: supportsmetabolicfunction  consumingtoofewomega-3scanleaveusfeelingphysicallyandmentallysluggish.nowthisdoesn’tnecessarilymeanthattakingextraamountsofomega-3swillprovidesomekindofespresso-likeboost,butgettinganadequateamountisabsolutelyessentialinkeepingenergyproductionsteadyandmetabolichealthfunctioningatahighlevel.*ina2013study,omega-3sweregiventoagroupof24womenbetweentheagesof60-76,whowereexperiencingadeclineintheirmetabolicefficiency,withanincreaseinfatmassanddecreaseinmusclemass(anaturalprocessthat,unfortunatelyforallofus,occurswithaging).overaperiodof12weeks,theyweregiven3gramsofomega-3supplementperday.variousphysicalandmetabolicmeasurementsweretakenatthebeginningandtheendofthetrialforafinalcomparison.theresultswereextremelypromising,withthefollowingmeasurementsrecorded:restingmetabolicrateincreasedby14%energyduringexerciseincreasedby10%fatoxidationincreasedduringrestby19%fatoxidationincreasedwhileactiveby27%leanbodymassincreaseby4% whilethisstudywasconductedonasmallsamplesize,theresearchersconcludedthatuppingyourintakeofomega-3scouldpotentially(andsignificantly)improveage-relatedmetabolicchanges. supportshearthealth thismaybethemostwidelysharedandresearchedbenefitthatomega-3fattyacids(specificallyepaanddha)bringtothehealthtable.increasedintakehasbeenrecommendedbytheamericanheartassociationforthepast20yearstohelpreducecardiovascularevents,likeheartattacksorstrokes,anddoctorsandscientistshavebeenresearchingtheshortandlong-termeffectsthattheseessentialfatshaveonourbodies.sowhatexactlymakesthem“hearthealthy”?severalstudieshaveshownthatindividualswhoconsumedsomeformofomega-3afewtimesperweekhadalmostone-halftheriskofdeathfromcoronaryheartdiseaseandalmostone-thirdtheriskofdeathfromaheartattack,incomparisonwiththosewhoconsumedanegligibleamount.inonlya12weekperiod,increasedomega-3levelshavebeenshowntoreducetheamountoftriglyceridesinthebloodstreambyastaggering27%.*hightriglyceridelevelscontributetohardeningofthearteriesorthickeningofthearterywallsandareassociatedwithobesityandanincreasedriskofstroke,heartattackandheartdisease.* maysupportinflammationreduction whenyouthinkofinflammation,youmightimmediatelythinkofaswollenjointoranangrylookingcut.butinflammationcanalsobeamajorcontributortomultiplediseasesandlife-alteringconditions.inflammation,onabasiclevel,issimplythebody’snaturaldefensemechanismtohelppreventtissuedamageandinfectionfromvirusesandbacteria.butsometimestheinflammationdoesn’tgoaway,andthisiswhenitcanbecomedangerous,damaginghealthycellsandtissues.thereisalonglaundrylistofconditionsthatareassociatedwithchronicinflammation:atherosclerosisheartdiseasearthritisallergiesobesityhypertensiontype2diabeteschronickidneydiseasecancerandthat'sjustahandful.higherintakeofbothepaanddhahasbeenlinkedtoreducedinflammation(includingthechronic-kind),bydirectlyaffectingthefunctionofcellsandactivelydecreasingtheproductionofmoleculesandsubstancesthatcauseinflammation.* supportsfetal&infantdevelopment forpregnantwomen,omega-3fattyacidsplayamajorroleinchildhooddevelopment,specificallythefetalbrainandretina.*however,recentsurveysindicatethatpregnantwomen,bothintheunitedstatesandinothercountries,aren’tgettingenoughomega-3sintheirdiet.thiscomesasnosurprise,withfishbeingthemostcommonlyrecommendedsource,andmanypregnantwomenavoidingthisduetoconcernoverthemercuryandothercontaminantspresentinfish.variousanimalstudieshavedemonstratedthatnotgettingenoughomega-3fattyacidsduringpregnancycancauseirreversiblevisualandbehavioraleffects.guidelineshaverecommendedthatwomenconsumeatleast200mgofdhaperdaywhenpregnant.* whataboutkids?  manyparentsareunsureoftheroleomega-3splayinthelivesoftheirchildrenandifsupplementationisasafeoptionforthem.justlikewiththefetusinthewomb,omega-3splayanimportantroleinmaintainingachild'soverallbrainhealthandmayalsoaidsleepquality.providingplentyofsources,beitfoodoranappropriatesupplement,ofomega-3scanhelpensurethatchildrenaremeetingtheirdailyneedsandthriving. supportsbrainhealth wealreadyknowthatomega-3sareimportantforthedevelopmentofyoungbrains,butwhataboutourolderandslightlymoreweatheredadultbrains?omega-3sarealsoimportanttoadultbrainhealth.asweage,ourbrainsgothroughmanyphysicalandbiologicalchangesthatincludeshrinking(that’sright!)andadecreaseinomega-3levels.thiscanvaryfrompersontoperson,contributingtovariousdegreesofoverallcognitivedeterioration.omega-3shavebeenshowntohelpreduceneuroinflammationandoxidativedamage,whilesimultaneouslyimprovingproperbloodflowtothebrain.*theseallmaycontributetoslowingtheeffectsofage-relatedmemorydeclineandloweringrisksinboththedevelopmentandprogressionofdementiaandalzheimer’sdisease.*recently,there’salsobeenalotofinsightinregardstotheeffectsthatomega-3shavewithconditionssuchasdepression,anxiety,andpost-traumaticstressdisorder.whiletherearelotsofvariousfactorsthatcouldbecontributingtothesituation,animbalanceinserotoninanddopaminearelinkedtothesedisorders.increasingomega-3intakecouldbebeneficialinthetreatmentofdepressionandanxiety,duetoitspotentialinimprovingthetransmissionofserotoninanddopamine.* maysupportbonehealth  it’snotawidelyknownfactthatomega-3salsoplayapartinbonehealth.oneofthebiggestexacerbatorsofbonedeteriorationischronicinflammation.itcancauseourbodiestosendsignalstobone-removingcellscalledosteoclasts.theyareonlysupposedtoremoveoldandbrittleordamagedbone,butwithchronicinflammationinthemix,thesecellsgointooverdrive.sincebuildingnewbonetakesmuchlongerthanbreakingdownoldbone,toomuchosteoclastcellactivitycanresultinbonethinning.asmentionedbefore,omega-3shaveshowntotobeveryeffectiveanti-inflammatoryagents.studiesshowthatepaanddhatonedowntheinflammatorysignalingthatcausestheosteoclastcellstoactivate.thiseffectivelysendstheosteoclastsawayandpreventsexcessiveboneloss.what’smore,epaanddhaincreasetheproductionofthebone-buildingcells,osteoblasts,helpingcounteracttheeffectsoftheirbone-removingcounterparts.thisallsoundsgreat… sohowmuchomega-3fattyacidsdoineed? nowthatwe’veestablishedallofthepotentiallyamazinghealthbenefitsthatareassociatedwithomega-3sandthepossiblerepercussionsofnotgettingenoughthroughdiet,howdoesonereapsaidbenefits?mostmainstreamhealthorganizationsrecommendconsuming1.1–1.6gramsofalaandaminimumof250–500mgcombinedepaanddhaeachdayforhealthyadults.theamericanheartassociationsuggeststhatpatientswithheartdiseaseconsumeabout1gramcombinedepaanddhaeachday,whilethosewithelevatedtriglyceridesshouldtrytoget2to4gramsperday. wheretogetomega-3fattyacidsasaplant-basedeater.  thosewholivetheirlivesasplant-basedeaterswillinevitablyhaveatoughertimegettingcertainomega-3sintotheirdiets.knowingwhatoptionsareavailableandwheretofindthemcanmakeiteasiertocomeupwithasolution. alasourcesalaisfoundinfoodssuchasflaxseeds,flaxseedoil,canolaoil,chiaseeds,walnuts,hempseeds,andsoybeans.thesearerelativelyeasysourcesforaplant-basedeatertofindandaddintotheirdiet,butwhatabouttheothertwoimportantomega-3s?asstatedearlieron,alaconvertsintoepaanddha,buttheprocesscanbeveryinefficient.it’smostdefinitelynotasufficientamounttoberelyingsolelyonalaasoursourceofomega-3s. dhaandepasources  dhaandepaarethemoredifficultomega-3stoobtainonaplant-baseddiet.themostwidelyacceptedandaccessiblewaytoincorporatethesetwoessentialfattyacidsarethroughfishandfishoil.butwheredoesthatleaveplant-basedfolks?luckily,thesearenottheonlysourcesofdhaandepa.fishconsumemicro-algaeandothermarineplants,andthesespeciesofseaweedaretherootsourceofhigh-qualityepaanddha.thosecompoundsarethendepositedinthefish’sfatdeposits.that’swhythoselookingforasupplementalsourceofomega-3’stakefishoilcapsules.it’snotthatfishuniquelyproducedhaorepa;it’sthattheyeattheseaweedthat’srichintheseomega-3s.sonowyoumaybethinking,“ilovesushi!i’lljustfindwaystoaddabunchofseaweedintomydiet.”butbecauseseaweedsaresolowinfat,theyproviderelativelylowamountsofepaanddhapergram.soyouwouldhavetoeataharrowinglylargeamountofseaweedeverysingledayinordertoreapanyomega-3benefits.practicallyspeaking,mostpeoplecan’torwon’tdothat.that’swhyitisstronglysuggestedthatplant-basedeatersconsiderwaystosupplementtheirintakeofdhaandepa. ifyouneedanomega-3supplement,here’swhattolookfor… luckily,therearenowalgae-derivedomega-3supplementsavailableforthosewhofollowaplant-baseddiet.wecancutoutthe“middlefish”entirely,dotheplanetafavorandgostraighttothesource.whenlookingatyouroptions,considerthosewithawidevarietyofomega3’s,ratherthanthosewithjustone.whileeachomega-3hasitsownsetofuniquebenefits,theyalsosupporteachotherinkeepingourbodiesfunctioningsmoothlyonadailybasis.themorethemerrier.alwaysmakesureyouaregettingahighqualityproduct,it’llbegoingintoyourbodyafterall.doyourresearchandchecktoseeiftheproducthasbeentested,andifso,thatitwasdoneinfdaregisteredfacilitiesoperatingundercgmpstandards.youwanttomakesurethatwhatyou’rebuyinghasaccuratepotencyandhaspassedinspectionforunwantedcontaminantssuchasheavymetalsandbacteria.nowthatyou’vehadtherundownofallthingsomega-3,youcandecidewhetherornotit’sworthmakingthe(notsostrenuous)efforttoincludethemintoyourdiet,andhowyoudoit.don’tforgettotakeintoconsiderationyourpersonallifestyle,dietaryrequirements,andhealthfactors.   referencesthe3mostimportanttypesofomega-3fattyacids.https://www.healthline.com/nutrition/3-types-of-omega-3omega-3fattyacidsandcardiovasculardisease,1feb2003vol:23,number2.https://www.ahajournals.org/doi/10.1161/01.atv.0000057393.97337.aeomega-3fattyacidsforbreastcancerpreventionandsurvivorship,2015,breastcancerresearch,article62.https://breast-cancer-research.biomedcentral.com/articles/10.1186/s13058-015-0571-6anewinsighttoboneturnover:roleofω-3polyunsaturatedfattyacids,4nov2013.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3834626/ polyunsaturatedfattyacids:whatistheirroleintreatmentofpsychiatricdisorders,23oct2019.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc6862261/ therolesoflong-chainpolyunsaturatedfattyacidsinpregnancy.https://pubmed.ncbi.nlm.nih.gov/18184094/omega‐3polyunsaturatedfattyacidsandinflammatoryprocesses,5feb2013.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3575932/ omega-3fattyacidsupplementationfor12weeks,17dec2015.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4682991/omega-3fattyacidsandpregnancy.https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3046737/#:~:text=recent%20surveys%2c%20however%2c%20indicate%20that,contaminants%20on%20the%20developing%20fetusomega-3fattyacidsandhearthealth,1dec2015,vol132,number22.https://www.ahajournals.org/doi/full/10.1161/circulationaha.114.015176complementomegacomplex.https://lovecomplement.com/products/omega-complex

decadentzucchinibrownies(withaveggiesurprise)by:complementthismightjustbeoneofthebestwaystosneakyourveggiesin.ifyouhavekids,they’llneverhavetoknow–itcanbeyourlittlegreensecret.justbecauseit’sadeliciouslydecadentandchocolateybrowniedoesn’tmeanitcan’thavesomehealthyelementstoit.thisrecipehaslesssugarthanmostotherbrownierecipes,hasoveracupofzucchinihiddeninit,hasahealthyamountoffiber,andjustsohappenstobeglutenfree.goaheadandindulge-leavingbehindallunnecessaryguilt!ingredients: dry:1½cuprolledoats½cupcocoapowder1teaspoonbakingpowder¼teaspoonbakingsoda½teaspoonsalt½cupdairyfreechocolatechipswet:½cupmaplesyrup1¼cupshreddedzucchini(drainedandtightlypacked)½cupnutbutterofchoice¼cupplant-basedmilk1teaspoonvanillaextract directions linea8x8panwithparchmentpreheatyourovento360fprocessalldryingredients(exceptchocolatechips)inafoodprocessoruntilpowderedaddallwetingredientsandblendagaintilbatterissmoothstirinchocolatechipspourbatterintopanandsprinklewithmorechocolatechipsbakefor30-35minutesforfudgybrownies,and40minutesforamorecakeybrownieletbrowniescoolcompletelybeforeattemptingtocut.theywillfirmupastheycool.*protip:replacehalftheamountofcocoapowderwithcomplementchocolateproteinforalittlepowerkick!recipeby:

no-bake"candy-bar"recipeby:complementthisparticularhealthytreatrecipetakesinspirationfromadeliciouslysweetcandybarthat’sanamericanstapleandrhymeswiththeword“flickers”.emulatingthetexturesofachewynougat,andasoftgooeycaramelfillinggetthishealthyalternativefairlyclosetotherealdeal.andwhileitmaynotreachthesamelevelofcandy-sweetdecadenceastheprocessedversion,it’sstilldelectablytastyinitsownright.ingredients: forthegooey“caramel”:1packedcuppittedmedjooldates2tablespoonscreamypeanutbutter1teaspoonvanillaextract1/4teaspoonsaltforthe“nougat”:1/4cupofyourfinisheddate“caramel”2/3cupoatflour(opt.replacehalfwithcomplementchocolateprotein)forcoating:1/2cupdryroastedpeanuts8ouncesplant-basedchocolate directions inalargerbowlcoverthedateswithhotwaterandsoakfor5-10minutes.drainthedates,squeezingthewateroutgently,andreservethewater.lineabakingsheetorcoolingrackwithparchmentpapertoplacethecompletedbarsonlater,setaside.alsolinealoafpanwithparchmentorplasticwrap.makethecaramel:adddatestoyourfoodprocessorwithpeanutbutter,vanilla,andsalt.processuntilthickandsmooth,scrapingthesideswhennecessary.ifthemixtureistoothick,addinthereserveddatewaterin1tablespoonincrementsuntilyougetanevenlysmoothmixture.makethenougat:removethedate“caramel”fromthefoodprocessor.addtheoatflour(andoptionalcomplementchocolateprotein)tothefoodprocessor(noneedtorinse)with1/4cupofyourdate“caramel”andprocessuntilsmooth.assemble&freeze:firmlyandevenlypressthe“nougat”intoyourlinedloafpan.useaspatulatospreadtheremaining“caramel”evenlyoverthenougat,thensprinklethepeanutsontop.useyourfingerstopressthepeanutsintothecaramellayer,sotheystick.placethisinthefreezerfor60to90minutes,untilfirm.removethefrozen“filling”fromitscontainer,thenuseasharpknifetocutitintobar-sizedpieces.returnthesetothefreezerwhileyoumeltyourchocolate.meltyourchocolate:placeyourchocolatepiecesinaglassbowlandmicrowaveat30secondintervals,stirringinbetween.oncethechocolateisaround80%melted,stopmicrowavingandstirthemixturewithaspatulauntilcompletelymelted.chocolatecoat:movingquickly,place1frozencandybarintothebowlofmeltedchocolate.usetwoforksto“flip”thebar,untilitiscoatedinchocolateonallsides.removethebarfromthemeltedchocolate,lettinganyexcesschocolatedripoff.then,placeitontothepreparedbakingsheetandrepeatwiththeremainingbars.placethebarsinthefridgefor5to10minutes,toallowthechocolatetoharden.serveandenjoy!barsarebeststoredintherefrigeratorandwilllastthereforupto10days.youcanalsoplacetheminthefreezer,wheretheywilllastforuptoonemonth–justletthebarsthawfor5orsominutesbeforeenjoying.recipeby:

wholewheatpumpkinspicesnickerdoodlesby:complementwhatisfallwithoutalittlepumpkinspice?doesitevencount?thissimple,healthiersnickerdoodlerecipeistransformedtoadistinctlyfallcookiewithaswitchfromtheconventionalcinnamontopumpkinspice.thearomasthatwillfillyourhomewhenyoubakethesearelikeawarmandcozyhugfromtheseasonitself.whoneedsapumpkinspicecandlewhenyoucangettherealthing,andhavesomedeliciouslyfestivecookiestoshowforit?ingredients: cookiedough:1cupwholewheatflour(orgluten-freeflour)¾teaspooncreamoftartar½teaspoonbakingsoda½teaspoonpumpkinspice¼teaspoonsalt2tablespoonalmondbutter1flaxegg2teaspoonsvanillaextract½cupbrownsugar(orcoconutsugar)coatingtoroll:¼cupbrownsugar(orcoconutsugar)1tablespoonpumpkinspice directions topreparethecookies,whisktogethertheflour,creamoftartar,bakingsoda,pumpkinspice,andsaltinamediumbowl.inaseparatebowl,whisktogetherthealmondbutter,flaxegg,vanilla,andsugar.addintheflourmixture,stirringuntilincorporated.chillthecookiedoughfor30minutes.topreparethecoating,mixtogetherthebrownsugarandpumpkinspiceinasmallbowl.preheattheovento350°f,andlineabakingsheetwithparchmentpaper.usingaspoon,dropasmallamountofthecookiedoughintothecoatingandrolltocoat.oncefullycoveredincoating,rollthecookiedoughintoaballbetweenyourpalms,andplaceitonthepreparedbakingsheet.repeatwiththeremainingcookiedoughandcoating.flattencookiedoughballsveryslightlytogiveaheadstarttospread.bakeat350°ffor9-11minutes.letthecookiescoolonthewarmbakingsheetforatleast10minutesbeforetransferringtoawireracktocoolcompletely.devour!recipeby:

plant-basedmolenegrorecipeby:complementmoleisadelictiblycomplexandrobustsaucethatcomesinmanydifferentstyles.dependingonwhoismakingitforyou,who’sgrandmothertaughtthem,andwherethatgrandmothergrewup,theingredientscanvarygreatly.thisversionisonethatwasgiventomebyafriendwhosegrandmotherwasfromoaxacaandwouldbeconsideredamolenegro.however,withtheflexiblenatureofthisrecipe,youcanfeelfreetosubstitutemanyingredients,suchasthenuts,seeds,chilis,anddriedfruit,toyourpersonalpreference–orthelimitationsofyourcurrentpantrycontents.ifyoumakemorethanonebatch,itwillholdupgreatinthefreezerforfuturequickmeals.it’sdeliciouspouredoverpracticallyanything(includingthistamalerecipe),butparticularlygreatoverheartyroastedvegetableslikesweetpotatoesorfallsquash.ingredients: 3driedchipotlechiles,stemmedandseeded2driedguajillochiles,stemmedandseeded2driedanchochiles,stemmedandseeded2cupsrichvegetablebroth1slicebread,tornintopieces2corntortillas,chopped5tomatillos,cutinhalf2tomatoes,cutinhalf1tablespooncoconutoil1onion,thinlysliced½headgarlic,peeledandchopped⅓cuppeanuts,chopped1tablespoontoastedsesameseeds⅓cupraisins1/2tablespoongroundcumin1tablespoondriedthyme1teaspoongroundallspice1/2teaspoongroundclove1teaspoongroundcinnamon1cuprichvegetablebroth1tablespooncocoapowder3tablespoonscomplementchocolateprotein(or1moretablespooncocoapowder)2tablespoonsbrownsugar1teaspoonsalt directions toastchipotle,guajillo,andanchochilesinadrypanovermediumheat,stirringconstantly,untilwarmandaromatic,about3minutes.transfertoablender.heat2cupsvegbrothinasaucepanuntilitbeginstosimmer,about5minutes.pourbrothintotheblender.toastbreadpiecesandtortillapiecesinadrypanovermediumheat,stirringconstantly,untilbrowned.transfertotheblenderwithbrothandchiles.allowthechiles,toastedbread,andtortillastosoak,fullysubmerged,inthebrothuntilsoftened,about10minutes.blendthemixtureuntilsmooth.cooktomatillosandtomatoesinadryskilletonmedium-highheatuntilsoftandcharredoneachside.placetomatoesintheblenderwiththechilepuree.meltcoconutoilinalargeskilletovermediumheat.stirinonion,garlic,peanuts,sesameseeds,raisins,cuminseeds,thyme,allspice,clove,andcinnamon;cookandstiruntilonionsaresoftandgolden,5to8minutes.addonionmixturetotheblenderwiththechile-tomatomixtureandblenduntilsmooth.pourchilepureeintoalargesaucepanovermediumheat.stirin1cupvegbroth,cocoa,chocolateprotein,sugar,andsalt.bringmixturetoasimmer;stiruntilalliscombinedandsauceisthickenedandslightlyreduced,10to15minutes.recipeby:

spicedjackfruittamalesrecipeby:complementtamalesarethoughtofasbeingacomplicatedandtime-consuminglaboroflove,butitreallydoesn’thavetobe.thismisconceptioncomesfromthefactthattamalesareusuallymadeinhugequantities,tobesharedwithlarge,orevenmultiplefamilies.youdon’thavetomakesuchabigproductionifyouarecookingforamodestamountofpeople.thenagain,ifyoudowanttomakethistosharewithallyourfriendsandfamily,byallmeans!tamalesareoneofthosemagicalfoodvesselsthatcancarryanumberofdifferent,delectablefillingsinside;fromsweetcorn,topoblanos,totempeh.inthisrecipeweareusingafiery,spicedjackfruitasourfillingofchoice.ingredients: tamaledough:~25-30cornhusks4cupsmasaharina3-3½cupsvegetablebroth½cupoliveoil1teaspoonbakingpowder½teaspoonsalt¼teaspoonturmericspicedjackfruitfilling:40ozjackfruit,chopped(cannedorfresh)1tablespoonoliveoil1yellowonion,sliced4clovesgarlic,minced½cupvegetablebroth1tablespoonagave/maplesyrup½lime,juiced2teaspoonchilipowder1teaspooncumin1teaspoonsmokedpaprika½teaspoonsalt3tablespoonscomplementunflavoredprotein(optionalproteinboost) directions forthehusks:separatethecornhusksandsoaktheminalargebowlofhotwaterfor30minutesto1hour,oruntilpliable.drain.riponeortwoofthecornhusksintothin(1/4″)stripsandusetheselatertotiethetamalesshut.forthejackfruitfilling:heatoliveoiloverlowheatandaddinonionsandgarlic,stirringuntilslightlysoft.addinthecumin,chilipowder,andsmokedpaprika,stirforafewminutesuntilniceandfragrant.next,addinyourchoppedjackfruitandsaltandsauteeuntilslightlybrowned.now,addinthevegetablebroth,agave,limejuice,andoptionalcomplementproteinandbringtoaslightsimmer.stireverythingtogetherandlettheliquidcookoutuntilit'sanicejuicyconsistency.forthedough:inalargebowl,addinthemasaharina,bakingpowder,salt,andturmeric.mixtogetheruntiluniform.pourin3cupsofvegetablebroth(tostart)andthe1/2cupofoliveoil.mixuntilwellcombined,addingmoreliquidasneededsothatthedoughisspreadable(about1/2cupmore).toassembleeachtamale,spreadabout3-4tablespoonsofthemasamixtureonthecenterofthecornhuskto1/4to1/2inchthickness(dependingonyourpreference).place2tablespoonsofthefillingintothecenter.foldinandoverlapbothsidesofthehuskandthenfoldupthebottom.tieyourtamalesshutwiththehuskstripsyoucutearlier.placethetamalesopensideupintoalargesteamerbasket.addwatertoalargesteamerpot,belowthebasket,andbringittoaboil.reduceheattolowandcover.steamthetamalesfor1hour,beingsuretoaddwatertothepotwhennecessarytopreventburning.toeat,removehottamalesfromhusksandenjoywithyourtoppingsofchoice(likethisdeliciousmolerecipe)!tostore,letthemcoolintheirhusksbeforerefrigerating.recipeby:

decadentplant-basedcoconuttreslechesby:complementwhoneedscakewithaglassofmilkwhenyoucanhavecakesoakedinthreetypesofyummyplant-basedmilksinstead?inthiscase,ourthreemilksofchoicearecoconutmilk,coconutcream,andoatmilk,however,youareobviouslyfreetousewhateveryouhaveonhand.theresultisanimpossiblymoistandsilkysmoothtreatwithalightcoconutflavorandjustahintofcinnamon.thiscoconuttreslechesisgreatforanytimeofyearandpairswonderfullywithwhateverfreshfruithappenstobeinseason.shareitwithyourfriendsandfamilyorkeepitallforyourself!ingredients: forthecake:1½cupsunsweetenedcannedcoconutmilk2teaspoonsapplecidervinegar2cupsallpurposeflour(orgluten-freeflour)2tablespoonscornstarch¾cupgranulatedsugar2teaspoonsbakingpowder¼teaspoonbakingsoda½teaspoonsalt⅓cupmeltedcoconutoil(ortahini)2teaspoonspurevanillaextractforthesoakingmix:½cupcoconutmilk1cancoconutcream½cupplant-basedmilkofchoice1tablespoongroundcinnamonforthewhip:1cancoconutcream(pre-chilledovernightinfridge)½cuppowderedsugar(ifcoconutcreamisunsweetened) directions makethecake:preheattheovento350degreesfandgreasea9×13inchcakepan.combine11/2cupscoconutmilk,vinegar,meltedoil(ortahini),andvanillainameasuringcuporbowl.inalargebowl,whisktogethertheflour,cornstarch,sugar,bakingpowder,bakingsodaandsalt.nowpourinthecoconutmilkmixture.whiskuntilcombinedandtherearenolargelumpsleftinthebatter.pourthebatterintothecakepan,transfertotheovenandbakefor20-25minutes,untilatoothpickinsertedinthecentercomesoutclean.removefromtheovenandletthecakecoolforabout15minutes.thecakeshouldstillbewarmwhenyoupourthemilkoverit;itwillabsorbbetter.makethesoakingmixture:scoop/pourthefullfatcoconutmilkintoalargemicrowavesafebowl.heatfor1minute,untilwarmandtherearenomorehardwhiteportions.addthesweetenedcondensedcoconutmilk,oatmilk,andcinnamontothebowlwiththecoconutmilkandwhiskwell.soakthecake:useaforktopokeholesalloverthetopofthecake,allthewaydowntothebottomofthepan.slowlypourthemilkmixtureoverthecake.refrigeratethecakeforatleastanhourtoletitsoakupthemilk.makethewhip:chillabowl(preferablymetalorglass)inthefridgeforatleast15min.takeyourcanofcoconutcreamoutofthefridge,openitup,andseparatethefirmcreamintoyourchilledbowl,savingtheliquidontheside.siftyourpowderedsugaroverthechilledcoconutcream,andstartwhipping!whipuntilyou’vereachedafluffyconsistency.ifyouneeditabitlighter,addafewdropsoftheseparatedliquidandwhipmore.chillfinishedwhippedcreamfor30minutesbeforetoppingoffyourcaketoenjoy!recipeby:

bangin'bananaproteingranolarecipeby:complementriddletime:whatcomesasabar,mixesintocereal,tastesgreatondessert,andisperfectonitsown?youguessedit,granola.andtodaywehaveasimple,elevatedgranolarecipethattakesjust5minutestoprepbutpackslotsofflavorandprotein.unlikemoststore-boughtgranolasthatareloadedwithsugarandoil,thisrecipeutilizesrealfoodingredients:bananatobindeverythingtogether.maplesyrupforhintofsweetness(optional).complementproteinforanextraservingofprotein.checkouttherecipe,here:bangin'bananaproteingranola ingredients:wetingredients:1/4cuptahini1ripebanana,mashed2tspvanillaoptional:ifyoulikeitabitmoresweet,add1/4cupmaplesyrupdryingredients:2.5cupsrolledoats1/2cupcoconutshreds/ribbons1/2cuppumpkinseeds1/4cupwalnuts,chopped2tbspcinnamon3tspofcomplementprotein1/2tspsaltadd-insafterbaking:1/2cupraisinsordriedcranberriesorchoppeddates1/4cuphempseeds directionspre-heatovento325f.mixthewetingredientstogetherinalargebowl.addthedryingredientstothewetandhandmixthoroughly.layitoutevenlyonaparchment-coveredpan.bakefor16minutes,mixingaroundhalfwaythrough.(carefulnottoletitburnattheend!)removefromtheovenandletcoolcompletelybeforestoringitinanairtightcontainerinyourcupboardorthefridge.asyoutransferittoyourcontainer,addintheadditionalingredientsandshakeitup.recipeby:

stoptrustingsupplementcompanies(iwouldknow,i’mthefounderofasupplementcompany)by:matttullman,co-founderinthefiveyearssincewestartedcomplement,thisisthehardestblogposti’veeverhadtowrite.isaythatbecause,afterallthetypicalupsanddownsastartupgoesthrough,we’vefinallyreachedapointwiththecomplementbusinessthatresemblesstabilityandcomfort.butcomfortwasneverthereasonwestartedthiscompany.andastemptingasitistojustnotrocktheboat,that’snothowwemakeprogressandimprovetheworld.iknowthisisgoingtoupsetalotofourpeersinthesupplementindustry,andmaybecostourcompanysomeallies.buti’mokaywiththat,becauseidon’tfeellikeihaveachoice.soheregoes.infiveyears’time,we’veseensomescaryandsadillustrationsofthedeceitthatisrampantinthesupplementindustry.justafewexamples:wehadamanufacturersuggestthatitwouldbealrightforustodelivervitaminsinamountsthatare50%lessthan“labelclaim.”(thatmeansourcustomerswouldgethalftheamountofthenutrientsweclaimedonourpackaging,andwe’dsaveabunchofmoneywiththislie.)welearnedwhysomanycompaniesuse“proprietaryblends”whenasuppliersuggestedthatwedoitwhenwewerecreatingcomplementprotein.(proprietaryblendsallowacompanytocreateaproductthat’s97%acheapingredient,1%eachofthreegoodingredients,andthenlistthefouringredientswithouttellinganyonethepercentages.customersthinktheyhaveamagicformula,whenwhatthey’repayingforisabigcharade.)we’veconsistentlyheardthataslongasafilleringredient,orpreservative,orsomeotherscarythingis“under2%oftheformula”thatwedon’tneedtolisttheingredient,orevenmultiplesuchingredients.thelistgoeson…whichiswhysupplementcompanieshave—fromwhatwe’veseen,awelldeserved—badrap.(wehopeitgoeswithoutsayingthatwedidn’tactuallydoanyofthesethings.)thesupplementindustrywantstosellyoucocktailsofvitamins,minerals,andothercompounds.that’stheirendgoal—theirreasonforbeing.sellingmore.attheendoftheday,theydon’tactuallycareifyougethealthy.aslongasyoukeepbuyingvitamins,they’rehappy.that’salwaysbuggedus.ourchoicetocallourselves“complement”(crossingouttheword“supplement”)wasanodtothisdiscomfort.when“supplementcompanies”survivebysellingyoumorethanyouneed,wewantedaproductwithonlywhatweneededandnothingelse.wewantedtomaketheproductthatwewantedtotake—andtogivetoourfamilies,includingouryoungkids.that’showcomplement—theproduct,andthename—cameabout.butlikeitornot,whenitcomesdowntoit,weareinfactasupplementcompany.evenifwethinkofourselvesdifferentlyandourcustomersthinkofusdifferently,tosuppliers,competitors,andtherestoftheindustry,we’reasupplementcompany.likeisaid,thishasalwaysbotheredus,butwe’vedoneourbesttoplaythegameinawaythatstaystruetoourvalues,ethics,andmissiontosupporttheplant-basedmovement.butwe’vecometotheconclusionthatthere’smorewecando.moreforyourhealth,moreforthehealthofthemovement,andmoretoempoweryoutomaketherightdecisionsforyourgoals.doyouknow(forsure)ifyoursupplementworks?alotofpeopletakesupplementstofilltheholesintheirdiets.butthefactisalotofpeopledon’tknowwhetherthesupplementstheytake(andpayhandsomelyfor)actuallymakeadifference.weconfirmedthiswiththesurveywesentouttoourcommunitylastweek.onestrikingfact,asanexample:whileabouthalfofrespondentsdooccasionallygettheirvitaminb12anddlevelschecked,onlyabout10%ofpeoplechecktheirlevelsofdhaandepa,twoomega-3sthatarecriticalforbrainandhearthealth.butwhatweasasupplementcompanyknowisthis:relativetob12,d,andmostothernutrients,omega-3’sareveryexpensive,sothey’rethenutrientmostlikelytobeunder-providedinasupplement,inordertokeepthepricedown.eventhoughcomplement’somega-3contentisthehighestofallveganmultivitamins,wewishwecouldincludemore.buttodosowouldmeanraisingthepriceandgoingfromthreecapsulestofour,andifweweretodothat,itwouldbecomeinaccessibletoalotofpeople.evensomecomplementsubscribers—membersofourteamincluded—haveomega-3levelsthat,whileinapassablerange,aren’tquiteoptimal.noteveryone,ofcourse,asdietandindividualconversionratesofotheromega-3’salsoplayarole.butasmuchaswe’dlovetomakeaone-size-fits-allsupplement,it’sjustnotpossible.andwhatdoyouthinkmostsupplementcompaniesdowithinformationlikethis?(trustme,theyhaveit.)right.theyhideit.oratleastdon’ttalkaboutit.becausethegoalistosellyoumoresupplements,nottomaximizeyourhealth.thesupplementindustryisalltoohappyforyoutoliveinblissfulignorance,choosingtobelievethatwhatyou’redoingisworkingtopreventdeficienciesorhelpyoufeelalittlebettereachday.sohowaboutyou?doyouactuallyknowthatthesupplementsyou’repayingforareworking?fromwhatwe’veseen,theoddsaregoodthattheanswerisno.whoseresponsibilityisyourhealth?withsomethingasimportantasourhealth,whydon’tmoreofusfeeltheresponsibilitytomakesurethatwhatwe’redoingisworking—beyondjustsubjectivelynotinghowwefeel?well,therearealotofreasons,andfortunately,noneofthemisyourfault.first,wewereraisedtobelievethatourhealthwasn’tourresponsibility.itwastheresponsibilityofourdoctororourparents,ourgenetics,orsomethingelsebeyondourcontrol…anythingbutourownresponsibility.ourculture,unfortunately,nevertaughtusthatit’sourprivilegeandresponsibilitytomakethedecisionsthatallowustothrive.thentheinternethappened,andwebecameprivytolotsofinformationthatallowedustotakemorecontrolofourownhealthdecisions(likethatoneabouteatingaplant-baseddiet…).exceptthenalotofusstartedjustlisteningtosocialmediaexperts,googleandwebmd,andabunchofothercompanies.companieswho,likei’vesaid,don’tnecessarilyhaveyourbest,long-termhealthinterestsatheart.butitgetsworsestill.whileyou’rededicatedtobeinghealthy,awholelotofpeople(unfortunately)aren’t.andwhiletakingstepstopreventhealthproblems(likeyouprobablydo)isrelativelycheap,treatingthemaftertheyariseisexpensive.butourhealthcaresystem,withitsover-relianceonretroactivefixespaidforbyinsurancecompanies,doesn’tproperlyincentivizeprevention.soitcostswaymorethanitshouldforyourdoctortoorderbloodtestsforyou.oh,andstatistically,yourdoctorprobablyisn’tplant-based,sincedespitealotofgrowthoftheplant-basedmovement,we’restillavastminority.soevenifyoudidwanttoaskforsomebloodtests,heorshemightnotknowexactlywhichonesyoushouldget…norhowtointerprettheresultsthatcomeback.forexample:dothe“normal”rangesapplywhenyourdietisplant-basedandyourlifestyleisactive?oraretheymadeforsedentarypeople?andasfortheirguidancetocorrectabnormalitiesintestresults…we’renotdoubtingthattheymeanwell,butsooftenatypicaldoctor’srecommendationsjustaren’ttailoredtosomeoneforwhomeatingplant-basedisbothahealthchoiceandanethicalone.(ifihearonemoretimethatishouldtryeatingmoresalmonandyogurt…)ihavetalkedtomostofourteamaboutthis—andplentyoffriendsandfamilyandourcommunity—andeveryonesaysthesamething:“iwishitwereeasier,andlessstressful,andlessexpensivetodothehealthteststhatiknowishoulddo.”butbecauseitinvolvesthedoctor,insurance,waitingrooms,time-wastingandhighcostsallaround—nottomentiontheresearchtounderstandwhatteststoaskforandhowtointerpretthem—peopledon’tdoit.andthat’satragedy.becausethesolutionto“testingisinconvenientandexpensive”shouldn’tbetoremaininthedarkaboutwhetherthesupplementsyou’repayingforareworking—and,really,whetheryourdietandlifestylearekeepingyouhealthy(notjustfeelinggoodnow,butprotectingyouforthelongterm).tochoosethelatter—todonothing—issimplyreplacingonecostlyproblemwithonethat’sevenmorecostly,intheformofsupplementsyou’repayingforthatareultimatelyfindingtheirwayintoveryexpensiveurine.orworse,toignoreahealthissueuntilit’stoolateandcostsevenmoretotrytotreatorreverseit.thegoodnews?there'spotential.(lotsofit.)thesesystemicproblemshavekeptusupatnightforalongtime.butnotbecausewefeelhopeless.infact,it'sbecausewefeeltheexactopposite—excitedtofixaproblemandserveyou,ourcommunity,inevenmoreways.ifwe(asasociety)havebeensomisledbysupplementcompaniesandunder-informedfromlackoftesting,justthinkaboutthepotentialwhenthisisnolongerthecase.itwouldbelife-changing.wewouldn’tjusthopewe'retakingtherightactionsforyourlong-termhealth,we’dknow.ifashort-termissuearises,we’dhaveinsightonhowtoaddressit.inrealtime.that’sreallypowerfulbecause,asthe(true)clichégoes,anounceofpreventionisworthapoundofcure.andmaybemostimportantly,we'dhaveaclearactionplanforhowtogainenergy,thinkmoreclearly,feelyourbest,andunlockoptimizationwemaynotevenknowtobepossible.itsendschillsdownmybackjustthinkingofthepotential.butrightnow,that’sjustpotential.notyetreality. areyouwithus?complementexistsbecausewecouldn'tfindatransparent,trustworthysourceofnutrientstobalancethehealthydietsofourselvesandourfamilies.asaresultofthiscommitmenttotrust,we’renowprivilegedtoserveanamazingcommunityofpassionatepeoplewhobelievethefutureoffoodisplant-based.andnowwewanttobringyou,ourcommunity,alongwithusonournextevolution,onethatsolvestheproblemsi’velaidoutinthisblogpostbyputtingeveryphaseofthetestingprocess—thedecisionsaroundwhattotestfor,thein-hometestingitself,thecarefulinterpretationofresultsfortheplant-basedconsumer,andpersonalizedguidanceforwhattodowiththoseresults—inyourhands.wedon’twanttosellyousupplements.instead,wewantyoutobehealthy.that’sthemottoaroundwhichwe’regearingeverydecisionwemakeaswebuildthenextiterationofourcompany.we’recallingthisnewfocus“personalized,evidence-basednutrition.”andifwe’resuccessful,thepotentialforyourhealth(andthismovement)ismassive.wedon’tyethavedetailstosharejustyet;thiswholethingistoonew.wewanttoknowifwe’realigned,iftheproblemswe’veidentified(withyourhelp)aretheonesthatkeepyouupatnight,too.andifyou’rewithus.we’vegotsomeworkaheadofus.somedeepthinking,awholelotofconversationswithcommunitymembers,andplentyofbuilding.butit’llbeworthit,andwe’resogratefultohaveyouwithusonthejourney.

theultimateplant-basedproffeerecipeby:matttullman,co-founderproffee(proteincoffee...getit?),ahomemadedrinkcombiningproteinpowderorshake,milk,andcoffee,hasbeenmakingwavesacrosstheinternet.amorningboostofproteincouldhelpyoumeetyourmacronutrientgoalsandevenloseweight...butwecouldn'thelpbutnoticeaglaringproblemwithmanyoftheproffeerecipesoutthere:theproteinshakesandpowderscommonlyusedarefilledwithingredientsyoudonotwanttokickoffyourdayconsuming.(orendyourdayconsuming,forthatmatter.)soiaskedourleadrecipedeveloperifwecouldcreateabetterproffee—oneicouldgetexcitedaboutdrinkingmyself.andasitturnsout,aclean,plant-basedproteincoffeeissupereasy.theultimateplant-basedproffeerecipe: brewcoffeeorespresso.frothyourplantmilkofchoice(wepreferoat).whiskcomplementprotein(unflavoredorchocolate)intothecoffeeandpouronplantmilk.sprinklecinnamonforaddedenjoyment.(watchtherecipeinactionontiktok,here.)that'sit!youcanevenserveithotorcold.

howtoimproveyourgutmicrobiomewithdahliamarin,rdn,ldandjamesmarin,rd,en[part2]by:dahliamarin,rdn,ldandjamesmarin,rd,enofmarriedtohealthwantinonanunfortunatesecret?eatingaplant-baseddietmaynotbeenoughwhenitcomestoyourguthealth.andthismattersbecauseahealthygutmicrobiomeislinkedtoeverythingfromimmunityandmoodtobrainfunction,energy,andfeelingyourbest.(checkoutpart1ofourinterviewwithmatttullmanformoreontheconnectionbetweengutandlong-termhealth.) asregistereddietitiannutritionistswhospecializeinguthealth,nearlyeverydaywehearfrompatientsconfusedorfrustratedthattheirfiber-rich,plant-centereddietisn'tgivingthemtheresultstheyexpected.sowhatgives?atthecenterofahealthygutisalwaysgoingtobewholeplantfoods.plantsarerichinhealthyinsolublefiber,whichpassesthroughyourdigestivetract,actingasaprebioticbyfeedingthegoodgutmicrobes.but—andhere'sthekicker—thereareanumberofthingsthatcouldderailthisprocess.wegointoallthedetailsinpart2ofourinterviewwithmatt,whichyoucanwatch,here:notesfromtheinterview:5reasonswhyyouryoumighthaveguthealthissues 1)youdon'teatenoughplantvariety.justbecauseit'saplantfooddoesn'tmakeitgoodforyourgut.that'swhywelabeleverythingasagoodgutfood—likewholegreens,veggies,beans,andwholegrains—orasometimesfoodslikefriedfoods,processedfoods,etc. evenwithahealthydoseofgoodgutfoods,diversityiscriticalforahealthygutmicrobiome,withtheamericangutprojectrecommendingyouconsumeatleast30differentplantfoodseachweekforimprovedguthealth. 2)youdon'tgetenoughsleep.sleepallowsyourgutmicrobiometorest,repair,andrejuvenateeachdaysotheycancontinueworkingandfunctioningproperly. 3)you'renotexercisingenough.moderateexercisecandecreaseconstipationandbloatingbysupportinggutmovementandmotility. 4)youdrinktoomuchcoffee,tea,oralcohol.aswithanything,contextmatters.organic,whole-leafmatcha,greenteas,andevencoffeecanbebeneficial.alcohol,whilenotahealthfood,canalsobeanenjoyabletreat.butifthey'recausingyoudigestiveissuesorstressliketheydoformanypeople,allthreemaybecontributingtoanimbalanceinyourgut. 5)you'restressed.stresscantakeamajortollongoodgutbacteria,withstudiesshowingthat40-60%ofthosediagnosedwithirritablebowelsyndrome(ibs)havealsobeendiagnosedwithanxiety.there'salothere,andreadingthroughthislistmaysoundabitdisheartening.thegoodnewsisthateatingplantfoodsareandalwayswillbethefoundationforguthealth...andifyoucanoptimizetherestofyourlifestyle,you'llbegintounlockincredibleshort-termcomfortandlong-termhealthbenefits. 

howgutfriendlyisyourdiet?withdahliamarin,rdn,ldandjamesmarin,rd,en[part1]by:matttullman,co-founderifyouknowanythingaboutguthealth,it'sprobablythis:plantfoodsarethebestwaytodiversifyyourmicrobiomeandimproveyourguthealth.soasaplant-basedeater,you'vealreadydonethehardestpartbyaddingabunchofplantstoyourdieteachday.butisitreallyassimpleaseatingplants?notexactly.todigdeeperintoeverythinginvolvedinoptimizingyourguthealth,iwentstraighttotwooftheleadingguthealthspecialists,dahliamarin,rdn,ldandjamesmarin,rd,en.theyworkwiththousandsofclientseveryyearthroughtheirpracticeatmarriedtohealth,andtheyknowexactlyhowtoensureyourdietisworkingforyourgut(andyourhealth).thisisthefirstofatwo-partinterviewwithdahliaandjames,andinthisconversation,wecover:whatguthealthisallabout(andwhyyoushouldcare)howtoknowifyourgutisunhealthythelinkbetweenimmunityandyourgutwhatleadstopoorguthealthhowtooptimizeyourdiettoimproveyourgutwatchit,here:highlightsfrompart1ofourguthealthdiscussionwithdahliaandjames howdoyouknowifyourgutisunhealthy? youshouldalwaysbethinkingaboutyourguthealthbecauseweknowthatyourgutcommunicatessystemicallywithallofyourorgans.ifyousay...i'mbloatedidon'tpoopeverydayihaveacneihaveahormonalimbalance.ihavebloodsugarirregularities.ihavereallyhighcholesterol.ihavehighbloodpressure.thereislikelysomethinggoingoninyourgut.isimmunitylinkedtoguthealth? innateimmunityiswhereyourmicrobesarebuildingamucosalbarrier.theyhelpreinforcethestructuresofyourphysiologyandanatomy...there'smicrobiomeinyournasalmucosa.there'soralmicrobiomewhenyou'reeatingorbreathing.anywheretheoutsideenvironmentcomesintocontactwithyourbody,youhavetheselittlemicrobialwarriorstherebuildingupthatbarrier,andbeingthedoormantoprotectyourbody.thatinnateimmunityisyourfirstlineofdefense.whatleadstopoorguthealth? ifyou'reeatingahealthyplant-baseddiet,exercising,andresting,you'realreadydoingthehardpart.you'redoingthatdailyworktofeedintoandloveyourgutmicrobes.theprebioticfiber,solublefiber,insolublefiber,phytonutrients,andantioxidantsallarefoodandfuelforthemicrobes.inadditiontoexercise... exercisecanincreasetheoutputofshort-chainfattyacids,whichhelprepairyourgutmicrobiome.sleepisachanceforthemtocatchup,getrestored,andgetinbetterbalance.ifyoueatlotsofplants,exerciseregularly,andsleepwellbutstilldon'tfeelright,it'stimetounderstandyourfoundation. weretherethingsthataffectedyourfoundationpriortoyoumakingthesechanges?weaskourpatientsquestionslike,howwasyourmom'sguthealthwhenshewaspregnantwithyou?weknowthatmicrobiomescancommunicate.wereyoubornvaginallyorviaac-section?wereyoubreastfed?howwasyourdietasachild?howmanyantibioticsandsteroidshaveyoutakenthroughoutyourlife?haveyouhadperiodsofyourlifewhereyouwereextremelystressed?haveyougonethroughtrauma?haveyouhadaperiod,collegeformostofus,whereyouarenoteatingthebestorbingedrinking?withthatknowledge,youcanhavepatienceandunderstandingofwhatwasyourguthealthstoryleadinguptothispoint.nowwhatcanyoudoaboutit?wecan'tbuildatimemachineandgoback,butwecanhoneinoncertainhabitsandworktorepairthefoundationofyourgut. imagineyouhavetwodifferentcitiestryingtogrowagarden.theyhaveeverything—theraisedbed,theseeds,thesoil,thewater.however,thisiswherecontextmatters,yourealize,"hey,i'minacityinalaska,notacityinsoutherncalifornia."yourgardenwillbeverydifferent.youmayhavethesamefoundationalitems,buttheclimatematters,thewaterqualitymatters,andmaybetherearesomecontaminantsinthesoil.thisiswhereyoumayneedbettercompostoryoumayneedsomeotherfertilizers.youmayneedagreenhousetocover.andtherearealltheseotherkindsofadditives,whetherwe'recomplimentingorjustaddingsomeofthesejustminortweaksyouneedbecauseyou'reinadifferentcity,thenthat'swhatweneedtodo.thefoundationforproperguthealthcouldbethere,butitrequiresyoutodigdeeperanddiscoverwhatadjustmentswillhavethebiggestimpact.howdoesaplant-baseddietimproveyourguthealth? withanydiet,youwanttolookatwhatmaybecausingissues.foodslike:refinedsugarrefinedgrainssaturatedfatsfromfoodslikecoconutoilorpalmoilalcoholcanallbeproblematictoyourguthealth.aplant-baseddiet,however,isfulloffiber,whichhelpsfightoraddressthefoodsthatmaycauseanissue.fruits,vegetables,nuts,seeds,beans,grains,legumes,herbs,andspices,bringinfiber,antioxidants,andphytonutrients.itmighttaketimetoseebenefits,butadietbuiltaroundhealthplantfoodswillhelpaddressmanyofthecoreguthealthissues.

plant-basedguthealth101:whyimmunity,metabolism,andlongevitystartinthegutwrittenby:dahliamarin,rdn,ldandjamesmarin,rd,enlongevity,diseaseprevention,energy,immunity…everyhealthbuzzwordcomesbacktoonething:yourgut.well,technicallythetrillionsofmicrobesprocessingthenutrientsfromthefoodsyoueat.andwhenitcomestoguthealth,theplant-baseddietisasuperstarpromoter.simplybyconsumingavarietyoffruits,vegetables,greens,nuts,seeds,beans,legumes,spices,andherbseveryday,you’repumpingyourbodywithamega-doseoffiber,macronutrientsandmicronutrientsthatplayasignificantroleinahealthyflowingandbalancedgutmicrobiome.butifguthealthisaseasyaseatingplants,whyisitsuchahottopic—evenamongstplant-basedeaters?becauseit’snotquiteaseasyas“justeatplants.”painfultohear,weknow.asplant-basedregistereddietitiannutritionistsspecializinginguthealth,wehearfromclientsdailythattheirguthealthimprovedtremendouslywithaplant-baseddiet…andyetthey’restillexperiencingsymptomslikebloating,gas,constipation,fatigue,andabdominalpains.orarguablyworse,notexperiencingthepositiveimmunesupport,brainfunction,andenergyboostthatcomefromagutfunctioningoptimally.sowhat’stheanswer?inthispost,we’llpullfrom10+yearsofexperience,helpingthousandsofpatientsidentifyandunderstandtheirguthealthproblemstosharetheinsandoutsofahealthygut,plusthesimplestepsyoucantaketodaytooptimizeyours.thebestpart?ifyou’realreadyeatingaplant-baseddiet,you’releapsandboundsaheadofmostpeople.considerthehardpartdone.nowcomesthefunpart—simplehabitstohelpyourgutthrive! whyguthealthissocritical(evenforplant-basedeaters) 70%ofyourimmunesystemislocatedwithinyourgut.immunecellsinteractwiththebacteriainyourgut,andthemorebalancedthatbacteriais,thehappierthoseimmunecellsbecome.butthat’snotall—yourgutalsoproducesnearlyallofyourserotonin(thehappinesshormone),expendsupto20%ofyourenergythroughdigestion,regulatesyourmetabolism,andsomuchmore.thismakesimprovingguthealththesinglemostimportantthingwecandoforbothourshort-andlong-termhealth.butwhatdoes“guthealth”reallymean?whenwetalkaboutahealthygut,wearereferringtothehealthofthemicrobiomeandviromethatresidesinthedigestivetract.thesearelikemini-ecosystemsofvastlifethatresideinsideofus,withthemicrobiotabeingmadeupofcountlessmicrobesincludingbacteria,yeast,fungi,protozoa,andarchaeaplayinganimportantroleindigestionandnutrientsynthesis.justasadiverseecosystemofanimals,insects,andplantssupportthecircleoflifeinthenaturalworld,eachmicrobeplaysitspartinyourgutecosystem—supportingeachotherinoneformoranotherandcommunicatingwithsystemicorgansincludingyourheart,liver,pancreas,skin,reproductiveorgans,brain,andmore.thegutmicrobiomeisresponsibleforimportantfunctionsinourgutsuchasthesynthesisofvitamins,essentialaminoacids,andgut-repairingshort-chainfattyacids.butlet’stakealookattwoofthemostimportantfunctionsofthegut,andhowtheywork: 1.immunesupportabout70%ofourimmunecellsrootinourgut.aninfectionorimbalanceinthegutcancommunicatestresssystemically,andvice-versa.yourgoodgutbacteriaisalsopartiallyresponsibleforhelpingprepareyourimmunesystemtofightoffviralinvaders,somaintainingthebalanceofyourgutmicrobiotaisimportanttoyourimmunesystemfunction.2.metabolism yourgutmicrobesareresponsibleforthesynthesisofdifferentvitaminssuchasvitaminsb5,b12,andvitamink,aswellasmakingshort-chainfattyacids(scfas)outofunabsorbedsugarsinyourdigestivetract.thesescfasarethenusedasfuelbyyourdigestivetractmucosa,keepingithealthyandfunctioningasitshould.vitaminkhelpsourbodiesclotourbloodaswellasmanagingtheamountsofgoodandbadcholesterolwehaveinourbodies.deficiencyinb5andb12vitaminshasactuallybeenlinkedtogidiscomfort,makingitthatmuchmoreimportanttokeepourmicrobiomesdiverseandflourishing.isyourguthealthy?herearethewarningsigns haveyoueverheardof“gutbugs?”that’showweliketorefertogutmicrobes,andtherearetrillionsofthemlivingwithinyourgastrointestinaltract.thebalanceofthesegutbugsisessentialtoahealthygut,andsoisthepaceoftheirflowthroughyourdigestivetract.whengutbugsareoutofbalance,itcantriggerwarningsignslike:regularbloatingexcessivegasconstipationnauseabrainfogdiarrheaacidrefluxornon-gutsymptomslike:lowenergyandpersistentfatiguetroublesleepingorinsomniaskinirritations,likeeczemaordermatitisfrequentmoodchangesanxietystrongfoodcravingsforfoods,includingsugar,andrefinedcarbohydratesjointpainpost-nasaldriporconstantthroatclearingthinkofafloodhappeninginanaturalecosystem;someanimalsaredrivenoutwhileothersflourish.animbalanceisrarelygoodfortheecosystemandcanleadtothedominanceofaplantoranimalthatcausesfurtherharmtoeverythingelse.inyourbody,theseuncomfortablesymptomscanbecausedbydysbiosis(theimbalanceofbacterialivinginthegut)ordysmotility(suboptimalgutflow)andshouldbegivenspecialattention.andwhendysbiosisordysmotilityarepresent,eventhepurestwholefoodplant-basedeatersmayrunintotheseuncomfortablesymptoms.fortunately,mostofthecommonsymptomscanberesolvedthroughminorlifestyleandnutritiontweaks.weseethisoverandoveragaininthepatientsweworkwith…takedanny,forexample(arealpatientwithareallymade-upname).dannyisaprofessionalplant-basedchefwhohadbeenfollowingawholefoodplant-baseddietfor10yearspriortocomingtous.shewasfedupwithhersymptomsofdailyuncomfortablegas,bloating,andconstipation,whichinterferedwithherevenwantingtotastethedeliciousplant-basedrecipesshewascreating. orthere’sgina,a3-yearplant-basedeaterwhowantedtoreducethebloatingsheexperiencedaftermealsassheworksasayogainstructor.oranna,aplant-basedchiropractorwhohadtrainedinsomeoftheworld’smostrenownedplant-basedfacilities,learningthespecificsofoptimalplant-basedeating,yetstillcouldn’tgettothebottomofwhatwasdrivingherdailystomachdiscomfort.ineachofthesesituations,afewminorlifestyletweaksliketheonesoutlinedbelowleadallthreeofthesepatientstoexperienceanover80%reductionintheirsymptomsinarelativelyshortperiodoftime.8simplewaystoimproveyourguthealth 1.introducemore‘goodgut’foods. inourhouse,foodsfallintooneoftwocategories:goodgutfoods,whicharetypicallyhighinfiberandmicronutrientsandcontributepositivelytothegut.other‘sometimes’foodsthatdon’tcontributetoguthealthtoowell,thatweconsumeinmoderation.thesimplestthingyoucandotosupportguthealthistointroducemoregoodgutfoodsintoyourdietandreducetheonesthataren’t.seasonalfoodsandnutrient-denseproduceareagreatwaytofeedyourhealthygutbugs.herearesomeofthefoodsthattopour“goodgutfood”list:veggiesandgreens:arugulabokchoybroccolifloretscarrotsjapanesesweetpotatookraradishessproutszucchiniwintersquashfruits:bananas(especiallygreenerbananas,whicharehigherinresistantstarch,whichissogoodforyourgut!)blackberriesblueberriesclementinekiwis(greenorgolden)papayapomegranatepricklypearnutsandseeds:almondsbarunutsbrazilnutschiaseedsflaxseedshempseedspumpkinseedswalnutsbeansandlegumes:lentilschickpeasedamame(soybeans)mungbeansadzukibeanstofutempeh(fermentedsoybeans)wholegrainsbuckwheatmilletoatsquinoaamaranthfoniosproutedwheatother:cilantrogingermiso(fermentedsoyorchickpeapaste)parsleypeppermintfermentedfoodslikekimchiorsauerkrauttahini(sesameseedpaste)vinegars 2.eat30+plantsperweek(atleast!). theamericangutprojectfoundthatindividualswhoconsumed30ormoredifferentplantfoodseachweekhadasignificantlymorediversegutmicrobiomecomparedwiththosewhoate10orfewerperweek.thishasbeencorrelatedwithincreasingyourmicrobialproductionofshortchainfattyacids(scfas)anddecreasingantibioticresistantmicrobes(superbugs).combined,thesemeanhealthiergutstructureandapossibledecreaseofintestinalinflammation.inotherwords,eatingaplant-baseddietisoneofthebestfirststepsyoucantaketoimproveyourguthealth,butvarietyisjustasimportant.onthesurface,30maysoundoverwhelming,solet’sbreakdownanexampledayandseehowmanywecanget:breakfast:carrotcakeovernightoatmealwithfruitandnuts(soakingoatsovernightincreasestheresistantstarchandactivatessolublefiber)oats(welikeoatgroatsorsteel-cutoats)flaxseedschiaseedscomplementproteinpowderwalnutsshreddedcarrotsraisinsdatescinnamonsnack:fruit&proteinappleorpearalmondbuttercelerylunch:grainbowl quinoalentilssproutsredbellpeppercucumbertomatocarrotsyummyplant-baseddressingofchoicesnack:smoothiebananaorangespinachzucchinisoymilkhempseedsdinner:veggieandbeanpastaandmixedgreenssaladchickpeapastabroccolioniongarlicbasilkaleromainelettuceredleaflettucebeetssnappeassunflowerseedsvinegarherbs&spicesthat’s39differentplantsinasingleday.whenyouaccountforeachplant,herbs,andspices,suddenly30plantsbeforetheendoftheweekdoesn’tseemaschallenging!still,eating30+differentplantsperweekrequiresyoutobeintentionalaboutthevarietyyouincorporatethroughoutyourmeals,andreally,30shouldbetheminimum.3.eatslowly. properdigestionstartsinyourmouth.itis,afterall,thefirstportionofthedigestivetract,andagreatstartcanhelpfacilitateagreatending!chewingyourfoodthoroughlycanbeessentialtoproperdigestion.quicklyscarfingdownfoodusuallyleadsyoutoalsoinhalequiteabitofairbetweenbites,whichcanleadtobloatinganddiscomfortafterward. chewingfoodsuntilthebiteissmoothandnolongerchunkycanhelptherestofthedownstreamdigestionandabsorptionthatwillhappeninthestomach,smallintestine,andlargeintestine,helpingyouabsorbmorenutrientsandfeelyourbestafterthemeal.ifyou’reseeinglargepiecesofundigestedfoodinyourstool,thatcanbeasignofdigestivedistressandimproperchewing.whenweeatcarbohydrates,oursalivacontainsdigestiveenzymesthathelpusbetterbreakdownanddigestthem.thiscanevenmatterwhenconsumingcarbsthatdon’tneedchewing,likesmoothies.chewingthemabitinyourmouthcanhelpslowdownhowquicklyyoufinishthemandcanhelpreducebloatyoumayexperiencewhendrinkingthem.suggestiveresearchshowsthatthebetterapersonchewsthemorelikelytheyaretostimulateguthormonesthathelpregulatesatiety. 4.consciouslychooseyourcookwareandcleaningproducts. whatyoucookandstoreyourfoodinwillultimatelymakeitswayintoyourgut.wesuggestswappingoutplastic,aluminum,andotherknownendocrinedisruptorswithmaterialsincludingglass,ceramic,stainlesssteel,andcastiron.onestudyfoundthatendocrinedisruptorshaveinteractionswithfoodandthegutmicrobiota.theproductsandbyproductsreleasedfollowingthemicrobialmetabolismofendocrinedisruptorscanbetakenupbythehost,changingthecompositionofmicrobiota. 5.avoidantibiotics,unlessnecessary. wearesofortunatetobealiveinatimewhenmedicineisprettyaccessibletomostpeopleindevelopednations.thiseasyaccessibilityhascausedexcessuseinbothhumansandanimalsraisedforconsumptioninthepastfewdecades,whichleadstoantibioticresistanceinhumansandcontaminationofwatersourcesfromanimalrun-off.inyourgut,antibioticresistancecreatesbadgutbugsthatareresistanttoantibiotics(superbugs)thatcandriveupinflammationiftheyover-populatethebody.antibioticscanbetrulylifesavingiftakenwhennecessary,buttheycanalsooff-setthedelicatebalanceinthegut.onestudyshowedthatasinglecourseofantibioticscanhaveeffectslastinguptotwoyearsonthebalanceinthegutmicrobiome.speakwithyourcareteamtotakeantibioticswhenit'swarranted,trytoavoidthemiflifestyleandotherpreventivemeasurescanbeusedinstead. 6.exerciseconsistently. theusdahealthypeople2022guidelinesrecommendatleast150minutesofmoderatetointenseactivityperweek.werecommendasmuchaspossible!anhourofconsciousmovementandexercisemakesitswayintoeachdayofourlivesandhelpssupportourgutmovementakagutmotility.studiesshowthatmoderateexercisecandecreaseconstipationandbloating. andno,couchsurfingdoesn’tcount!sorry. 7.reducestress(asbestaspossible). stressofanykind–physical,mental&emotional,orchemical–cantakeatollonyourgoodgutbugs.addressingstressorsandfindingoutletsforthemcanbekeytohelpingyourgutfeelitsabsolutebest.studiesshowthat40-60%ofthosediagnosedwithirritablebowelsyndrome(ibs)havealsobeendiagnosedwithanxiety.whatstressesyourmindorbodycandefinitelystressyourgut.remember,wearemoremicrobialdnathanhumandna,andthey’resensitivetoo! 8.incorporateevidence-basednutrients. evenwithadiverseplant-centereddiet,increasingtheintakeofcertainvitaminsandmineralscanhavearapidanddramaticimpactonimprovingyourgut.rememberdanny,theplant-basedchefweintroducedearlier? afteridentifyingafewdeficienciesinherbloodwork,wehadhersupplementwithadditional:pre-activatedbvitamins,includingb1,b5,andb6,whichareallessentialformotilityandoptimalbrainfunction.suggestiveresearchshowsthatb-vitaminsarerequiredfordifferentimmuneresponsesrelatedtoguthealth.molybdenumtohelpmetabolize/break-downsulfur,toreducetheamountofhydrogensulfidegasproduced.thistypeofgascannotonlycausemalodorousgasstrongenoughtocleararoom,itcansignificantlyslowdownmotility,causinguncomfortablebloat.gingertohelpsupportmotilityandahealthygutrhythm.pepperminttoalsosupportmotility.welikerecommendingdrinkingstrongpeppermintteabetweenmealstohelpgetthefoodmovingthroughthedigestivetract.thathelpedrestorehergutmotilityandgutbalancewhichinreturnreducedherdiscomfortandbloating.inadditiontothosewerecommendedtodanny,nutrientadditionsthatcantypicallyleadtoimprovedguthealthare:horsechestnut,apotentantioxidanttohelpbalancethegutmicrobiomeandsupportthegut-immuneconnection.alowfodmap,lessfermentableprebioticfibertofeedtheanti-inflammatorygutflora,whichcanhelpbringdownbloodsugar,cholesterol,appetite,andmore.apost-biotic-apotentend-productoffermentationofprebioticfibersbyprobioticsandothermicrobes.licoriceroottohelpsootheanyirritationsfeltinthegutandsupporttheintegrityoftheliningoftheguttopotentiallydecreaseinflammationinandaroundthegut. shouldyoutakeaprobiotic? probioticswerealltherageforawhile,withcompaniesandinfluencerstellingyouthattheywouldsolveeverybelch,bloat,andbumpinyourbody.thatstartedinpartbecauseforalongtime,healthcarepractitionersweretoldtorecommendprobioticsaftereachcourseofantibioticstakentorestoregoodbacteriawhichmayhavebeenwipedout.butathorough2018studyoutofisrealdiscoveredprobioticsupportmaynotbeinourbestinterestafterall.thestudyshowedthosetakingnon-specificprobioticsafteracourseofantibioticstookthelongesttorecovertheiroriginalgutmicrobiomeandthegoodbugsthatliveinit.sowhatdowerecommendinstead?eatingplentyofprebioticfiber-richfoodsaftertakingantibioticstonaturallyfeedandrestorethehealthygutbugswewantback.now,tobeclear,probioticsaren’talwaysbadforyou.infact,a2017studypublishedintheeuropeanreviewformedicalandpharmacologicalscienceseshasfoundthataspecificstrainofprobiotic,lactobacillusreuteri,canreducemethanegasinthedigestivetractbyasmuchas30%.thiscanhelpreducebloatandgasasmethanegasisknowntoslowdownthedigestivetract.therefore,l.reuteriresultsinreducingthegutmethanogenicflora,thenincreasingbowelmovementshelpingwithconstipation.whatwedon’trecommendisunnecessarilytakingexpensiveprobioticsthatyoulikelydon’tneedifyouconsumeadiversediet.researchsuggeststhatitisidealtolookattheoriginofthemicrobes,speciesandstrains,testing,andpotencywhenchoosingaprobioticsupplement.notallprobioticswillhavewhatthelabelsaysithas,notallstrainswillhaveabenefit,notallsupplementswillmakeitpastyourstomachacidandbile,andtherecanbesomenegativesideeffectsalongtheway. don’tflushyourguthealthdownthetoilet guthealthisalltheragerightnownotbecauseit’sdifficulttoachieve—aswementionedbefore,ifyoueataplant-baseddiet,you’realreadydoingthehardestpart.it’soneveryone’smindbecauseit’ssoimportant,withcountlessnewstudiesdrivingthatpointhomeandhopefully,ontoyourplate! soquitthinkingaboutyourgutasjustaplacetoprocessfoodandproducewaste,andinsteadtreatitlikethedelicateecosystemthatitis…onethatifkeptbalanced,willleadyoutowardsastrongerimmunesystem,bettermetabolism,lowermortalityrate,improvedsleepandenergy,loweranxiety,andday-to-dayabdominalcomfort.wehopewe’vegivenyouencouragementtocontinueyourjourneytowardoptimizingyourguthealth,evenbeyondthewaysyourplant-basedlifestylehas! references:u.s.departmentofagricultureandu.s.departmentofhealthandhumanservices.dietaryguidelinesforamericans,2020-2025.9thedition.december2020.availableatdietaryguidelines.gov.hunt,r.,quigley,e.,abbas,z.,eliakim,a.,emmanuel,a.,goh,k.l.,guarner,f.,katelaris,p.,smout,a.,umar,m.,whorwell,p.,johanson,j.,saenz,r.,besançon,l.,ndjeuda,e.,horn,j.,hungin,p.,jones,r.,krabshuis,j.,&lemair,a.(2014).copingwithcommongastrointestinalsymptomsinthecommunity.journalofclinicalgastroenterology,48(7),567–578.https://doi.org/10.1097/mcg.0000000000000141jernberg,c.,löfmark,s.,edlund,c.etal.long-termecologicalimpactsofantibioticadministrationonthehumanintestinalmicrobiota.ismej1,56–66(2007).https://doi.org/10.1038/ismej.2007.3 levy,r.l.,olden,k.w.,naliboff,b.d.,bradley,l.a.,francisconi,c.,drossman,d.a.,&creed,f.(2006).psychosocialaspectsofthefunctionalgastrointestinaldisorders.gastroenterology,130(5),1447–1458.https://doi.org/10.1053/j.gastro.2005.11.057 miquel-kergoat,sophie;azais-braesco,veronique;burton-freeman,britt;hetherington,marionm.(2015).effectsofchewingonappetite,foodintakeandguthormones:asystematicreviewandmeta-analysis.physiology&behavior,151(),88–96.doi:10.1016/j.physbeh.2015.07.017nationalinstituteofenvironmentalhealthsciences.(n.d.).endocrinedisruptors.retrievedmarch3,2022,fromhttps://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm peyrotdesgachons,c.,&breslin,p.a.s.(2016).salivaryamylase:digestionandmetabolicsyndrome.currentdiabetesreports,16(10).https://doi.org/10.1007/s11892-016-0794-7 quigleye.m.(2013).gutbacteriainhealthanddisease.gastroenterology&hepatology,9(9),560–569.wang,y.,jiang,y.,deng,y.,yi,c.,wang,y.,ding,m.,…wong,a.(2020).probioticsupplements:hopeorhype?frontiersinmicrobiology,11.doi:10.3389/fmicb.2020.00160zmora,n.,zilberman-schapira,g.,suez,j.,mor,u.,dori-bachash,m.,bashiardes,s.,kotler,e.,zur,m.,regev-lehavi,d.,brik,r.b.z.,federici,s.,cohen,y.,linevsky,r.,rothschild,d.,moor,a.e.,ben-moshe,s.,harmelin,a.,itzkovitz,s.,maharshak,n.,...elinav,e.(2018).personalizedgutmucosalcolonizationresistancetoempiricprobioticsisassociatedwithuniquehostandmicrobiomefeatures.cell,174(6),1388–1405.e21.https://doi.org/10.1016/j.cell.2018.08.041  

vitaminb12andtheplant-baseddiet:dr.joelkahnonsupplementingforlong-termhealth,energy,&nervoussystemsupportby:dr.joelkahn,mdwe'veallheardaboutthevalueofsupplementingwithb12—especiallyforplant-basedeaters.vitaminb12islinkedtoeverythingfrombrainandnervoussystemhealthtoyourenergy,dna,andredbloodcells,andcountlessstudiesshowthatvegetariansandvegansrunahigherriskofb12deficiencies.*buthowmuchdoyouneed,andwhatapproachshouldyoutaketoensureyougetenough?tohelpyoufindthestrategythatworksforyourhealth,irecordedashortvideosharingtheb12supplementationmethoditakewithpatientsatthekahnlongevitycenter.watchit,here:videonotes: whyisvitaminb12important? butdidyouknowthatyoucan'tmakeanyusableformofvitaminb12?and,ifyoucan'tmakeanyusableform,you'resetuptobedeficientinb12.mostb12vitaminsaremadebybacteriathatanimalseatandgetincorporatedintheirflesh.plant-basedeaters,however,typicallyneedsupplementation.why?b12impactsyourbrain,yournerves,thereactionofredbloodcells,andevenyourgeneticcode—yourdna.* shouldyousupplementwithmultipleformsofb12? therearedifferentkindsofvitaminb12,andthebestapproachtosuccessfulsupplementationmaybetomixthevariouskinds.onereasonisthateachformhasalittledifferentpropertyorfunctioninthebody.therearetwonaturalforms,calledadenosylcobalaminandmethylcobalamin.adenosylcobalaminworksparticularlyinthemitochondria,wherewemakeenergy.*methylcobalaminmaybethemostnaturalandimportantformofb12.itkeepsourbloodhomocysteineatanoptimallevel.*anotherformiscalledhydroxocobalamin,whichisveryeasilyabsorbed,andlinkedtoyourbrain,nerve,mitochondria,heart,bloodcells,anddnarepair.*irecommendpullingfromallthreeoftheseformssothatyouhavearegularsourceofavarietyofb12sforoptimalhealthandbodyfunction.*itmayalsoincreaseyourabsorptionrateifyourbodyhastroubleabsorbingoneformbutnotanother.* canyoutaketoomuch? aswithsomanythingsinlife,thereisasweetspotbothforabsorptionandoptimalhealth.thatsweetspotformecomesinaround500mcgforeachofthethreeformslistedabove.it’smorethanyouneed,butshouldincreaseyourlikelihoodofproperabsorption.andbecauseit’swater-soluble,thereislittleriskofoverloadingtothepointoftoxicity.

mintchocolatechipnicecreamby:complementappleandcinnamon...tomatoandbasil...mintandchocolate...there'snothingmoresatisfyingthantwounrelatedflavorscomingtogethertocreateamagicaltreat.whichexplainswhywesimplycannotstopblendingupthisincredibleplant-basedmintchocolatechipnicecreamrecipe.notonlydoesittakeyoubacktochildhoodsummers,butit'smadewithsuperfoodgreens.youreadthatright...mintchocolatechipicecreamwithgreens.andincredibly,ittastesgreat!preparetobeamazedbywhatwillundoubtedlybethehealthiestdessertyou'veevercraved:ingredients6frozenbananas5mintleaves1-2tbspdailygreenspowder1/4cupveganchocolatechips1/4cupwaterdirectionsblenduntilsmooth!topwithextramint+chocochips.checkouttherecipeontiktok,here!madewith5organicsuperfoodgreens,dailygreensprovidesasimplewaytoboostyourdailygreensintake.shopnow

18recipesfortheultimateplant-based4thofjulycookoutby:complementwith4thofjulycelebrationsunderway,cookoutseasonhasofficiallybegun.forplant-focusedeaters,cookoutsaren'talwaystheeasiesttonavigate,especiallyifyou'reattendingoneasaguest.theriseofplantmeatslikebeyondorimpossiblehavemadeitaloteasier—offeringaconvenientandapproachableoptionforbothhostsandguests.butplantmeatsaren'ttheonlythingworththrowingonthegrillorbringingtoapartythissummer.cookoutfoodisallaboutkeepingthingssimple,fresh,andeasytoshare,andthereareendlesscrowd-pleasing,plant-baseddishesthatfitthatdescription. ifyou'reheadedtoacookoutthisholidayorsummer,here'sadeliciousmenuofwholefoodplant-basedoptionsyoucanprepaheadorthrowonthegrillatthelastminute. summertimesaladsandsidedishes 1.longweekendgrilledsalad,whichhighlightsmanyoftheseason’sfreshestveggies.2.keepitrefreshingwiththeredchilecornsaladwithlimas&cherrytomatoessalad.3.mexicanstylegrilledcorn,asummertimepartyfavorite.4.what’sacookoutwithoutbakedbeans?stepawayfromthecannedoptionsandtryoutthismaplebakedbeansrecipe.5.alwaysapartyfavorite,mattfrazier’sbuffalohummus. plant-baseddipsandsaucestospiceupyourcookout 6.guacamole.youjustcan’tgowrongwithfreshguacamole.7.grill-smokedeggplantdipforasmokytreat.8.skipboringtraditionalsalsaandmixitupwiththisradradishandnectarinesalsa.9.whenitcomestobbqsauce,simpleisoftenbetter.itdoesn’tgetmuchsimplerthandel’sbasicbarbecuesauce.10.oneofmyfavoritewaystodressupaburgerorveggiedog:cashewcreamsauce.kickitupanotchbyaddingchipotleseasoningtothestandardrecipe,orlightenuptheflavorwithcilantrolimegarliccashewsauce. grillableentreeseveryonewilllove 11.surpriseyourguestswithcreamyredpepperscallionspreadgrilledflatbreads.12.hawaiianbbqtacosfromripesselstyn’smybeefwithmeataretheperfectsummertimemarriagebetweensweetpineappleandsavorybbqsauce.werecommendgrillingthetortillasforaspecialtouch.13.carrotdogs?carrotdogs.soundscrazy,butthisalternativetotheprocessedveggiedogisaguaranteedhit(oratleastaconversationstarter).throwthemonthegrillforextraflavor.14.keepthepreparationsquickandsimplewiththeseperfectgrilledportobellos.15.ifyou'rewhippingupaveggieburger,youcan'tgowrongusingthisveggieburgerblueprintfromnomeatathlete. beautifulsummernightdesserts 16.peanutbutterblissballsareperfectnomatterthetimeofyear.17.coolthingsoffwithhomemaderaspberrysorbet.18.spicygrilledwatermelon…simple,sweet,andtheperfectsummertimetreat. bonus:hydratecocktailsandmocktails! beatthesummerheatwitharefreshingandrehydratingdrink.herearethreefundrinkrecipesguaranteedtomakeaspash.1.hydratespritz(withagreenoption!).2.pinkmimosaforyourafternooncookouts.3.strawberrygin&tonic...atwistontheclassicsummercocktail. 

hydratespritzrecipeby:complementwhilethestandardhydrateinstructionscallforamixofpowderwithplainwater,there'snoreasonyoucan'thavealittlefunwithit!therapidhydrationbenefitsofhydrateworkjustaswellwithsparklingwater,andthecombocreatesabeautifulmocktailperfectforasummertimetreat.letthishydratespritzrecipeactasinspirationforyoutomakeityourown!checkouttherecipe,here:ingredientssparklingwater1servingofhydrate 1slicedstrawberry3slicesofcucumber1lemonwedgedirectionscombinesparklingwaterandhydrate.stirinstrawberriesandcucumber.addlemonslicetoedgeofglass.optionalgreentwist!addaservingofdailygreensforaboostofnutritiousgreens.(andyes,thisactuallytastesgreat!)hydrateelectrolytemixidealfordailyhydrationneeds,morningrevitalization,andathletes,hydrate'sflavorfulblendofelectrolytesareformulatedtohelpspeedupabsorption,improveyourperformance,andinvigorateyourbody.*shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

strawberrygin&tonicrecipeby:complementtheremaybenoeasiercocktailtoputyourowntwistonthanaginandtonic.gininfusesbeautifullywithfruitsandcitrus,andtonicactsasablankslatetoenhancewhateverflavorsyoubringtotheglass.thishydratestrawberrygin&tonicrecipeisbothrefreshingandrehydrating,poppingwithflavorandelectrolytes.checkouttherecipe,here:ingredients1shotginofchoice1tsphydratetonicwaterlemonicedirectionscombinegin,hydrate,andtonic,andiceinatallglass.addlemonslicetoedgeofglass.hydrateelectrolytemixidealfordailyhydrationneeds,morningrevitalization,andathletes,hydrate'sflavorfulblendofelectrolytesareformulatedtohelpspeedupabsorption,improveyourperformance,andinvigorateyourbody.*shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).

mintchocolatechipnicecreamby:complementwhetheryou'rehostingbrunchwithfriends,enjoyingadayatthelake,orattendinganafternooncookout,mimosasarealwaysahit.thispinkmimosarecipe,featuringcomplement'shydrateelectrolytemix,addsanewtwist.thecitrusandstrawberriespairperfectlywithabrightsparklingwine,andtheaddedelectrolyteskeepyoufeelingyourbestthroughouttheday(ornight)!checkouttherecipe,here:ingredients1tsphydrateproseccoorchampagne1strawberrydirectionsgentlymixhydrateintothesparklingwine.garnishwithstrawberries.hydrateelectrolytemixidealfordailyhydrationneeds,morningrevitalization,andathletes,hydrate'sflavorfulblendofelectrolytesareformulatedtohelpspeedupabsorption,improveyourperformance,andinvigorateyourbody.*shopnowensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.ensureyou'regettingtheprecisenutrientsneededtothriveonavegandiet...andnothingelse.startcomplementingeverythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).everythingyouneedtoknowaboutsupplementingaplant-baseddiet. gettheultimateguide(it’stotallyfree).