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It’s a new season that brings about the setting of goals, reflection of past achievements and the making of future plans. And yes, health typically makes it to the top of the list of the things we hope to change for the year to come! The two most important factors that impact health are diet and exercise! Since this column is dedicated to food, let’s direct our focus to diet. Over the past year we have talked about the importance of maintaining a balanced diet, the nutritional content of some healthy food options and even how to grow them! This year will be no different. So today I want to showcase one of my favorite vegetables, beetroots!
Beetroot, as the name suggests, is classified as a root vegetable, and is believed to have originated along the coast of the Mediterranean, as sea beets and was first cultivated for its edible leaves. By the rise of the Roman empire, beets were also cultivated for their roots. In that era, beetroots were used heavily for dyes, teas, medicine to treat fever, constipation, skin disorders and even considered an aphrodisiac. As time progressed, the Romans started to incorporate beetroot into meals such as broths and side dishes made of vinegar, oil and mustard. By the 16th century the garden beet, the beetroot that is very popular today, was cultivated and consumed in Europe.
Beetroot was introduced in North America during a time when sugar cane was restricted by the British and was used as an alternative source of sugar by the Europeans. Today beetroot has become an immensely popular root vegetable and is used in a variety of ways. Beets can be consumed raw or cooked and are usually incorporated in salads, stews, juices, soups, dips, pizzas, and baked goods to name a few. There are several varieties of beetroots, the two most popular being red and golden beets.
Red beets are known for their vibrant deep, red purple hue, which gets even more intense when cooked. They have vibrant green broad leaves, with similar deep purple red veins that are equally appetizing when consumed. The flavor profile of the red beet is unique, with a strong earthy, sweet note, that has a subtle nutty undertone with a hint of bitterness. Roasting or steaming red beets intensifies the sweetness of this root vegetable, with the boldness of the earthy flavor being more pronounced when roasted. Red beets are often used in a variety of sweet and savory dishes including salads, pickles, and baked goods. In addition to their culinary appeal, red beets are also immensely nutritious. They are low in fat and rich in fibers, which aids in promoting a healthy gut. Red beets are also packed with folate, a B-vitamin that plays a key role in promoting cell growth, and a host of minerals such as potassium and manganese which help to regulate blood pressure, support bone health and metabolism. Another notable nutrient found in red beets in immensely high concentrations are antioxidants. Antioxidants are responsible for the intense deep purple red color of red beets and are best at reducing inflammation and oxidative stress in the body.
Golden beets, on the other hand, have a vibrant golden yellow hue, which sets them apart from their red counterparts. Their leaves are also consumable and are broad, bright green in color with golden yellow veins running through the blades. The taste, although just as distinct, offers a subtler flavor when compared to red beets. The degree of earthiness is a bit more mellow, while the sweetness factor is scaled up. Golden beets are a refreshing alternative for those who prefer a milder, sweeter flavor to the robust one of red beets. The culinary versatility of golden beets is also like that of the red ones. They are often used in soups, salads, juices and consumed raw. Like red beets, golden beets are nutritionally dense. They are good sources of dietary fibers, which help to maintain a healthy digestive system and are equally rich in micronutrients and macronutrients. Golden beets also contain high amounts of potassium, folate, and antioxidants. Additionally, golden beets are a good source of vitamin C, which supports the body’s immune system, aids in muscles, blood cells and collagen production.
Beetroots offer a unique flavor to the palate, a burst of color to the plate and is a nutrient rich powerhouse. You will be getting the best of everything by including beets in your diet. No matter which color you choose, red or golden, you will not be disappointed! The question is, how will you be eating your beets?

Previously published on the Monitortribune.com on January 20, 2024.

There’re only a few days left before the year ends and my kitchen has been bustling with the sounds and smells of the season! There have been lots of activities that have kept me on my feet non-stop. There is no time for complaining. It is time to execute! The oven has been in non-stop performance mode and the blender has kicked into high speed, baking and churning holiday goodies that will be shared with friends and family, while creating memories for my girls that will someday transition into family traditions.
As I sit and reflect, I fondly remember the late nights spent in the kitchen with my mother and brother, during this season, as we baked dozens of Jamaican Christmas cakes as gifts for friends and family. Everyone looked forward to my mom’s fruit cake and my brother and I looked forward to licking the cake batter off the wooden spoon. We would be up for hours until the wee hours of the morning ensuring that every cake came out perfect. I can’t help but smile at these memories that are now sometimes bittersweet, since my mom isn’t here to experience the impact of her unintentional family tradition and her labor of love.

All of this reflection got me thinking about my new normal and what holiday traditions will really look like, in the kitchen, for families that choose a plant-based lifestyle. In my book, it looks a lot like what I do now daily, veganizing all my favorite meals. Besides, there is a plant-based substitute for just about everything! So, the traditional eggnog may become carrotnog or pumpkinnog and that moist and full of white rum Jamaican Christmas fruit cake will be missing the eggs and dairy but definitely not the flavor! Luckily there are some holiday dishes that are already vegan, like the spicy sorrel drink that my family now enjoys year-round.
To help make your holiday kitchen tradition a breeze and fun for the entire family, let’s explore a few healthy, hearty vegan substitutes. Eggs are often found in many holiday dishes. In my experience, applesauce or flax eggs make the best egg substitute and when combined, they give the best results. 1 egg can be substituted for ¼ cup of applesauce or 1 flax egg which is 1 tablespoon of grounded flax seed soaked in 2 ½ tablespoon of water for 5 minutes. For a less dense and light fluffy cake don’t forget to add extra baking powder to give a little more rise and fluffiness!

Butter is one ingredient that gives most dishes lots of flavor. My go to substitutes are the equivalent amount of coconut oil or store bought plant-based butter made from olive oil or avocado oil. For soups and sauces, I do recommend coconut oil, especially if you are a fan of the coconut flavor. For baking, the store-bought plant-based butters work best.
For heavy cream substitutes there are so many options. However, my top pick here is full-fat coconut cream. You really can’t go wrong with coconut cream, especially when used in baked goods and soups. Another go-to for a heavy cream substitute is cashew cream and the best part is you can make it at home. The recipe is quick and simple. Cashew cream is used best in any sauce, baked goods, or soup recipes. Cashew cream can be made by blending/processing ¾ cups soaked cashew with ¼ cup of water.

Cheese substitutes have come a long way! There are so many options on the market that are meltable and have strong cheesy flavors, which means that there is not too much that you will miss indulging in these substitutes. If you prefer to have homemade vegan cheese there are several recipes that incorporate cashew nuts, almonds, or potatoes, with the star ingredients being nutritional yeast!
With a host of plant-based substitutes available, there is no need to worry about making the most delectable plant-based holiday spread. Now your focus can be on creating memories and building holiday traditions for years to come in the kitchen.
Speaking of traditions, here is the recipe for one of my family’s favorite holiday traditions, spicy sorrel drink. I grew up enjoying this drink during the Christmas and New Year holiday season. Now my family enjoys this drink year-round, since my girls love it so much! Cheers to the new year and a season of vegan traditions. Happy cooking!

Spicy Sorrel Drink
Ingredients

8 cups of cold water

4-8 whole cloves

1 cinnamon stick,  3-4 inches

2 tablespoon of ginger, grated

1 tablespoon pimento berries (all spice) ¾ cup sugar

Direction
Bring the water to boil in a large pot. Reduce the heat to medium and add the ginger, cinnamon, cloves, and pimento berries, followed by the orange peel. After 5 minutes add the sorrel and stir. Allow to simmer on low-medium heat for 10 minutes. Remove the pot from the heat, cover and leave to steep for a minimum of 4 hours, preferably overnight (recommended). Strain mixture with a cheesecloth and discard the excess sorrel, peel and spices. Sweeten to taste with sugar and serve on ice. Enjoy!

Previously published on the Monitortribune.com on January 1, 2024.

If you are a mom of young children like me, then at some point you may have struggled with a child who is a picky eater! I will raise my hand first and confess, I have one of those. She is the youngest of my two daughters and wow she is strong willed! When she makes up her mind to do or not to do something, it’s all over. She has taken this exact approach when it comes to food. I have struggled for years to get her to eat. I have even sought the counsel of an occupational therapist and the end result, strawberries became her most hated food! My husband and I have thought and explored so many options and nothing seemed to work until we decided to take a unique approach and get her exposed to food in every single capacity possible. Below are the steps we have executed to help our youngest daughter become more open to trying new foods and making healthy diet choices.
The first step was initiating specific conversions with her about the value of food and relating it to some of her desires. She wanted her hair to grow long, for example, so I helped her make the connection between eating healthy and hair growth. Letting her know that consuming foods such as citrus, berries, avocados, kiwi, nuts and drinking lots of water would make her hair grow healthy, strong, and very quickly. She also loves to read. So, I have helped her make the association between healthy eyes and vision and foods such as carrots, red bell peppers, dark leafy vegetables and legumes that are deemed best for eye health. This first step took a little time and lots of patience. But in the end, it was all worth it.
The second step involved introducing her to where her food came from. This was an easy and enjoyable process for me, since I love gardening and growing everything I can get my hands on. We first started by collecting seeds which were either store bought or harvested from fruits and vegetables previously consumed. We then did a fun activity that personalized her experience. She loves painting, so we got a few flowerpots, and I had her paint and decorate each of them. Then we started the fun work of planting. I allowed her to choose seeds of a few vegetables that she would like to see grow and ones that she was willing to at least taste. Those seeds were planted in her special pots! Throughout this step we would constantly check on each growth phase of the plants and have discussions on the importance of plant care and the source of nutrients for each fruit or veggie being grown. The duration of this step is dependent on the choices of fruits and veggies. Choosing easy growing vegetables or fruits such as sweet peppers, tomatoes or strawberries will take between 2-3 months.
Now that the fruits and vegetables were mature and ready to be consumed, it was time to learn how to prepare them. Now this can be an intimidating step, especially if you don’t have confidence in the kitchen. So, for this step I encourage you to get creative. For my experience I tried on several occasions to get my little one in the kitchen with me and to be honest it was a hit or miss. Some days she was excited and willing and other days, she had no interest. I even went as far as giving her the opportunity to attend cooking camp. The first time around, she had no interest, knowing that she would have had to eat the dishes she prepared. However, a year later I tried with her once again and this time around she was willing. At her cooking camp she honed her knife skills and learnt to prepare a variety of meals including pastas from scratch, pizza, rice dishes, cookies and a selection of beverages. In my opinion this was where I started to see the changes in her eating habits and a willingness to try new food. This phase was a powerful phase and indeed a game changer.
The last step, which could be a little tricky, was to give her autonomy in the kitchen. It may be a daunting thought for most to let an 8-year-old loose in the kitchen. However, if you have given them the right exposure and cooked with them a few times in the kitchen, then you will know exactly what their capabilities are and feel more at ease letting them be in the kitchen. It’s the best way to build their confidence. Start out by giving them the power to make simple dishes, such as salads and juices to start. Then with time they can graduate to making more complex meals. For my little one, she found interest in candy making and for a little while that is all she wanted to make. So, I made candy with her once and after that she was on her own. Now her little hands not only make candies but also a variety of breads, pizzas, and pancakes, just to name a few. She has also tackled making traditional Jamaican rice and peas and making the coconut milk from scratch, with a little help from grandma.
Being in the kitchen has now become a fun chore for her and best of all, she is not as picky an eater anymore. Sweet peppers are her favorite veggie to snack on and guacamole her favorite dip to eat with sweet potato chips. One of her favorite meals is pasta with plantain sauce, which is really a stretch for her considering that she wouldn’t even have touched macaroni and cheese with a long foot pole back then. Her favorite drink is water, with freshly squeezed orange juice and mango smoothie coming in at a close second. She still gets a little squeamish about some foods, but I will not complain because I know I have equipped her with everything she needs to make the right food choices and if all else fails she can go to the kitchen and whip up her favorite meal all because I have given her exposure.

Previously published on the Monitortribune.com on January 28, 2024.

The holiday season is fast approaching and if you have recently transitioned to eating plant-based or will be hosting a holiday dinner that you want to offer a variety of vegan options, you may be trying to figure out what should be on the menu. Believe me when I say it is a lot easier than it may seem. Offering a lavish spread of plant-based dishes that are appetizing and filling is not mission impossible. It’s very doable but will involve a little creativity and a big imagination. All you will need to do is slow down, take a deep breath and follow these steps to ensure that you and your guests will have a memorable holiday celebration and feast.
My first recommendation, which usually works like a charm, even for my meat loving guests, is to serve meals in small portions. Breaking up the meal into small plates gives your guests the opportunity to savor and enjoy the serving of each entrée. It also allows your dinner guests to be more adventurous with the meal, trying many different dishes as well as giving them the flexibility and option to customize their meal. In addition to reducing food waste, preparing small plates can also give the chef more control over food quality and increase the number of dishes being served.
My second recommendation is given that the entire meal will be plant-based, considerations should be made to ensure that the dishes being offered complement each other, are balanced, and packed with the essential nutrients needed to maintain a healthy balanced diet. A balanced meal should contain these seven major groups, carbohydrates to provide energy, grains, potatoes, and fruits are excellent sources of carbohydrate; proteins to maintain and promote tissue growth, soybeans and green peas are rich in protein. One cup of soybean and green peas contains 17 g and 9 grams of protein, respectively. A balanced meal should also include fats that function as a form of energy storage and promote hormone production, excellent sources of fats include nuts, seeds and plant oils; fiber to regulate blood sugar levels and promote gut and bowel health, vegetables, brown rice and legumes are excellent sources of fiber; trace amounts of vitamins and minerals, found in a variety of vegetables, nuts and seeds, to regulate metabolism, aid in cell growth and other biochemical functions and water to maintain hydration.
The third recommendation is to get creative with your meal offerings. Ditch bland and boring meal options and wow your dinner guests with elegant, exquisite plant-based meals. Yes, it is true that many switch to a plant-based diet to follow a healthy lifestyle and reduce the risk of developing a host of diseases including heart disease, diabetes, and strokes but this doesn’t mean that the food must taste like medicine! Be intentional about your food pairings, live on the wild side and explore the variety of flavors and textures that plant-based foods can offer. Your guests will thank you for their culinary experience later! There are many plant-based cookbooks available that will serve as a good source of fun plant-based recipes.
The fourth recommendation is to keep it simple. Enjoy the journey of preparing the meal and the venue for the celebration. Let the food be the focal point and everything else will fall into place. Do as much preparation ahead of time to reduce stress and keep you ahead of schedule. Make a list of each course and the respective ingredients to ensure that everything will be available and ready when it is time to start the meal preparation. Also, remember to be aware of your dinner guests’ allergies, so that no one falls ill during the festive season. Let their experience be a memorable one for the right reasons.
Now that you are equipped with all the right tools to pull off a successful plant-based holiday celebration, look at this sample menu that has several small plate offerings. Don’t forget to be creative and enjoy the journey! Happy cooking!

 

Holiday Menu – Small plates

• Course 1- Light appetizer, Sweet potato chips with jackfruit ceviche
• Course 2 – Soup, Thai red curry chickpeas soup
• Course 3- Salad, Spinach salad with candied pecans, olives, raspberries and cranberry sorrel vinaigrette
• Course 4 – Roasted brussels sprouts with maple syrup and balsamic glaze
• Course 5 – Entree, Roasted acorn squash stuffed with lentils, mushrooms, pistachios and pomegranate
• Course 6 – Entree, Creamy mushroom risotto
• Course 7 – Dessert, Coconut cream crème brûlée
• Course 8 – Drink, Carrot nog

Previously published on the Monitortribune.com on December 3, 2023.

As you browse the food pages of social media, one cannot help but be inundated with a barrage of dishes claiming to be plant-based but seem to have every element in the ingredient book including the meat! But why? Your entire reason for adapting a plant-based diet is to ditch the animal flesh! Rest assured these delectable meals only look and taste the part. They are usually 100% plant based. If you were close enough to see, smell and taste these dishes in person, I bet you, at least 50% of the times, you would be 100% fooled! It happened to me a few months ago when I visited a vegan restaurant. My order came, the meal looked and smelled heavenly. I did a double and triple take, inspected, then took a bite and for a minute, became instantly confused! It was like I was in a trans. I instantly waved to get the servers’ attention and asked if there was meat in my meal! I quickly snapped back to reality when he responded and reminded me that I was in an establishment that does not prepare or serve any kind of meat. My work colleague was also temporarily fooled, and in his case, he was an avid meat eater. 

For me, these alternative meat options do bring an element of excitement and fanfare to the typically vegan dish, which can sometimes be boring, especially the ones you try to replicate from your meat-eating days! The attempts for these replications, I must confess, can be super challenging but definitely fun! 

Plant-based meat substitutes can be classified into two categories, processed and unprocessed. The processes options include substitutes such as tofu, Seitan, tempeh, and the unprocessed include offerings such as legumes, mushrooms, and a variety of nuts. On my personal journey I have opted to indulge in meat alternatives that are unprocessed because they are natural, nutritionally dense, made from ingredients that I can find in my pantry or refrigerator and they are a lot easier on the digestive system, at least in my experience.

Let us explore five of the healthiest plant-based meat substitutes that will spruce up any plant-based meal you plan to prepare and cook! 

Lentils are a quick and easy go to for a plant-based meat substitute. They are high in fiber, rich in proteins, carbohydrates, and minerals such as magnesium. This unique meat alternative also has a host of known health benefits, which include aiding in lowering blood pressure, cholesterol, and blood glucose levels. Lentils have a neutral flavor, with an earthy undertone, which makes it even more versatile. Lentils are also very affordable and are the best meat alternative for stews such as Chili, Bolognese, or any dish that has texture and calls for beef.

Chickpeas, like lentils are nutritionally dense, they are rich in carbohydrate, folate, Manganese, copper, and fiber. They are also known as a protein powerhouse, with one cup of chickpeas having as much as 39 g of protein! This makes it a perfect meat substitute to help with appetite and portion control for a newly transitioning vegan. Chickpeas has a unique taste and a texture that can easily mimic poultry or any kind of minced meat. This versatile meat alternative is utilized best in sandwich salads, burgers, meatballs, meatloaves, or any dish that calls for textured meat. For me personally, I prepare and eat chickpeas as is. Coconut curry chickpeas with steamed rice is one of my favorites. 

Ground nuts (Pecan or Walnuts) especially when paired with mushrooms, is a meat alternative that fools many, even the avid meat eater at heart! This snazzy meat alternative packs a big punch when it comes to nutrition. The combo is rich in omega fatty acids, antioxidants, fiber, proteins, vitamins B and E and contains more monounsaturated fats vs polyunsaturated fats. The choice of mushroom ultimately determines the specific meat to be substituted. White mushroom grounded with walnuts gives a look, flavor, and texture similar to grounded poultry. While the choice of a Baby Bella or Cremini mushrooms give a look, texture, and flavor profile similar to ground beef. In my kitchen this duo meat alternative is magical. I use it to make pasta sauces, a variety of lasagnas, stews and even the filling for Jamaican patties! 

Cauliflower is high in fiber and supports a healthy digestive system. It is also very versatile in how it can be prepared and serves as an excellent meat alternative. Like with most natural meat substitutes, cauliflower has a neutral flavor, so there are endless possibilities on how it can be prepared. Cauliflower can be baked, fried, grilled, braised and even processed to make pizza crust and loaves. It can function as a substitute for any meal that calls for chicken, especially when fried. A few of my family’s favorite cauliflower dishes are orange cauliflower and cauliflower rice stir fry!

Jackfruit I must confess is one of my all-time favorites. It is such a versatile meat alternative, and the best part is, when ripe, this fruit is unforgettably delicious! Young jackfruit, mimics best, the texture of pulled pork, so if you were a pork fan in your other life, then you will definitely love Jackfruit! It is a nutritional powerhouse packed with fiber, antioxidants, vitamin B6 and magnesium. Additionally, it is low in carbohydrates and protein. So, pairing this super fruit with other sources of plant protein such as ancient grains and legumes will ensure that your jackfruit-based meal is balanced, filling and complete!

When looking for plant-based meat alternatives, the offerings these days are plenty. The things you must keep in mind when trying to find the right meat substitute for your vegan dish are the texture, the flavor, and the nutritional content. Once these are understood, the rest will be easy and before you know it, planning and cooking a healthy, balanced, tasty plant-based meal will become as natural as breathing. 

Try this quick and easy mushroom and walnut mince substitute. It can be used in any recipe that calls for ground beef or poultry.

Happy cooking!

Mushroom and Walnut Mince

Ingredients

1 cup cremini mushroom, roughly chopped

1 cup walnuts

Directions          

Place walnuts and mushrooms in a food processor and pulse in 2-3 20-seconds interval until ingredients are completely combined and the consistency like that of ground meat. Use this mushroom mince in any recipe that calls for ground beef or ground poultry. Makes approximately 1 pound of plant-based mince.

Previously published on the Monitortribune.com on September 10, 2023.

You have decided to take the big step to transition to a plant-based diet and you have achieved success! Now, you have to convince your family to come along for the ride, even your most picky eater! Where do you start and what do you do?

Transitioning to a plant-based diet is easier than you think. And although tricky, having your family participate can make a world of a difference. Keeping things light, being creative and making the process fun, will make the adaptation of this new way of eating and dietary lifestyle even more palatable for your family.

First things first, make the process simple and identify a path of least resistance. The best and most important advice I can give to you is to make the transition gradually. In the same way you had to take baby steps, in order to successfully transition to a vegan way of eating, it will also be same for your family. It may even be a bit more challenging, especial if eating plant-based wasn’t your family’s first choice to begin with. Incorporating fun-themed meals such as Meatless Mondays, or Plant-based Taco Tuesdays, where your family eats a meatless meal weekly, is the perfect way to get everyone started and excited about reducing their meat intake. Consistency is key in guaranteeing a smooth transition into the world of everything veggies! 

As you start to put these meatless days in practice, remember to incorporate, as much as possible, familiar foods that your family members already love and enjoy! Meals such as pizzas, stuffed potatoes, tacos, pastas and stir fries are usually among the top favorites and are very easy to veganize. My youngest daughter loves everything chocolate, so veganizing the perfect brownie recipe was one of my saving graces! Those brownie treats, packed with beet root and apple sauce, became an instant favorite! I didn’t have to worry about fussing with her about eating what I prepared. She was always first in line to devour those freshly made sweet treats. Seeing familiar favorites, takes away the doubts and questions about what’s in a meal or how it tastes. It makes the transitioning experience a more tolerable and pleasant one.

Being creative in the kitchen and getting family members involved in all aspects of meal planning and preparation are exercises that are guaranteed to get even the most resistive excited about a plant-based journey. Make meals exciting and fun! Ditch dull, boring meals that are tasteless and not pleasing to the eye. Choose weekly menus together. Do grocery shopping together. Meal-prep and cook together. Always try to incorporate fresh ingredients into every meal and avoid processed foods, where possible.

 Another way to get everyone involved is by giving each family member the opportunity to create a side dish to complement the main dish that you will prepare. Salads, roasted vegetables, or soups are simple options to start with. Giving each person ownership or a stake in meal planning and preparation ensures that everyone will see at least one thing that is familiar on his or her plate and at a minimum, be more willing to eat the portion they have prepared. When they become a little more comfortable, increase their responsibilities, let them take charge and prepare the meal of the day, with lots of help, where needed, of course.

Starting your own family vegetable garden is another way to keep the transitioning process fun and exciting! Nurturing a small vegetable garden that includes familiar but easy vegetables to grow, such as tomatoes, carrots, cucumbers, sweet peppers, legumes, and in the right season, gourds and a variety squashes, will result in everyone being a tad bit more excited to eat their veggies. In general, kids do find joy in learning where their food comes from, especially when they have invested the time and effort in planting seeds, watching these seeds grow, produce fruit and then getting the opportunity to harvest. Want to start small? A herb garden can be the perfect starter. Choosing herbs such as thyme, mint and scallion are quick and easy options that will give you a bountiful beginning.

As you prepare to get your family enthused and energized about transitioning to a plant-based lifestyle, don’t forget the importance of preventing nutrient deficiencies. Take the time to identify plant-based foods that are rich in proteins, vitamin B12, omega-3, calcium, zinc, iron and magnesium. These are the nutrients commonly lacking in plant-based diets. Plan meals that are balanced and won’t leave you and your loved ones famished. Stay flexible, as each family member will transition at their own unique pace and will have varying palates and food texture preferences. And most importantly, have fun as you take charge and ownership of your family’s health and wellness.

Dr. Jerainne Johnson-Heywood is a Physical Chemist, home chef, culinary influencer, and a food enthusiast, focused on creating plant-based cuisines! Her culinary brand is The Uncomplicated Palate.

Previously published on the Monitortribune.com on May 28, 2023.

Jackfruit rundown with steamed plantain dumpling (photo: courtesy of Jerainne Johnson-Heywood)

Vegetarianism vs Veganism

 The diet of prehistoric man consisted primarily of fruits, berries, seeds, nuts, roots, tubers, leaves, and herbs. It was not until about 2.6 million years ago, that the first evidence of meat and bone marrow consumption, through butchery marks on fossilized bones, was observed. This marked the beginning of a significant change in early man’s diet and this change still impacts us to this day! Although man’s dietary evolution allowed him to develop into an omnivore, the history of his origins is rooted in his DNA and still has a strong influence on his food choices in the modern day.

 Post prehistoric man, the first records of self-proclaimed vegetarians, present around the 6th century, were the Pythagoreans, followers of the Greek philosopher, mathematician, and the father of ethical vegetarianism, Pythagoras. They believed that vegetarianism was key in preserving peaceful human coexistence. Early Eastern religions such as Hinduism and Buddhism also encouraged vegetarianism. Their philosophies taught non-violence, respect, and compassion for all living creatures.

 Fast forward to today, if you scroll the pages of any social media platform, you will find an array of pages and accounts boasting quick meal recipes, videos, reels, and tutorials packed with a host of healthy plant-based ingredients. Many of these food influencers also classify themselves as vegetarian or vegan. But aren’t they the same? What really is the difference? Do both varieties incorporate a high consumption of fruits and vegetables? What are the advantages and disadvantages of being a vegan vs a vegetarian and how does this compare to being an omnivore?

Chikin fried cauliflower with butternut squash waffles (photo: courtesy of Jerainne Johnson Heywood)

 While vegans are a subset of vegetarians the two are not the same. Vegetarians do not eat animal flesh. That is, there is no consumption of pork, chicken, beef, mutton, fish, shellfish and the likes of any flesh or meat derived from an animal. Like prehistoric man, vegetarians feast on a host of fruits, vegetables, nuts, and herbs. But there is an exception. Vegetarians, in general, do consume animal by-products such as honey, eggs, animal-based milk, cheese, butter and yogurt.

 Although vegans and vegetarians have the shared philosophy of not eating meat, their differences are highlighted in the fact that vegans do not consume animal by-products. So, no sweet honey, savory cheeses, or eggs for this group! Instead, they utilize alternatives that are all plant-based and in extreme cases, vegans do not utilize any product that is animal-based!

So, what are the pros and cons of adopting a vegetarian and/or vegan lifestyle vs that of an omnivore? Although the list can be quite extensive, let’s focus on a few.

Following a vegetarian/vegan diet may lower the risk for certain types of diseases. Consuming high amounts of nutrient-dense fruits, vegetables, nuts, and other plant-based foods introduces a host of health protective vitamins, minerals, antioxidants, and fiber into your diet. This combination of super foods is one of the optimal recipes for promoting a healthy heart, lowering the risk of diabetes, obesity and certain types of cancers. To take it a step further, eliminating dairy from one’s diet reduces inflammation, maintains balanced pH levels, and improves digestion.

Summer squash noodles with cauliflower Alfredo sauce (photo: courtesy of Jerainne Johnson-Heywood)

 Although vegetarianism/veganism promotes the consumption of a relatively healthy, balanced diet, the disadvantage of such a diet is the low protein and fat content, especially for vegans. Low protein consumption may lead to a loss of muscle mass and an increased risk of bone fractures due bone weakening. The utilization of protein supplements in a vegetarian diet can assist in ensuring that the daily protein requirements are met to maintain a healthy balance.

 Another advantage of adopting a vegetarian/vegan diet is the high intake of fiber. The increased consumption of dietary fiber contributes significantly to the health of the gastrointestinal tract. Specifically, fiber helps to regulate bowel movement, lowers cholesterol levels, boosts metabolic rates, controls blood sugar levels, and reduces the risk of colon cancer.

Conversely, these high-fiber vegetarian/vegan diets can be nutrient deficient, excluding essential nutrients, such as vitamins B12, Vitamins D, calcium, iron, zinc, iodine, and omega-3. Deficiencies of these essential vitamins and minerals can lead to weakness, tiredness, heart palpitations, shortness of breath, thyroid performance irregularity, increased risk of bone and joint pain, bone fractures, muscle pain, muscle weakness, osteoporosis, and anemia.

Vegan cauliflower bake with cucumber berry salad (photo: courtesy of Jerainne Johnson-Heywood)

To ensure these deficiencies are kept at bay, consuming foods that include fortified cereals, plant-based milks, mushrooms, nutritional yeast, soy, greens, broccoli, and beans will guarantee nutritional balance in your everyday meals.

The obtain the most benefits from a vegetarian/vegan diet, the best course of action is to consider your protein intake.  Combine different plant-based protein foods to ensure that you are getting the daily recommended amounts of proteins.  Be aware of the nutritional deficiencies associated with this diet and ensure that your diet is supplemented adequately. Be focused on your desired dietary journey and enjoy!

So which diet, vegetarian or vegan, is the right one for you? Choose what suits your goals and lifestyle best. And when transitioning, consider consulting with a registered dietitian to help guide you and give you helpful tips to ensure that all your nutrition needs are being met.

No matter what you end up choosing, adopting a vegetarian or vegan diet will increase the nutritional quality of your diet as well as enhance your overall health.  

Previously published on the Monitortribune.com on April 30, 2023.

Who said Ramen is just for college students? With a few veggie choices, this college student staple can become a full meal, even for picky eaters! Lunch, dinner, supper, you choose! Paired with the perfect tomato grilled cheese sandwiches this duo is definitely a crown pleaser! Quick, simple, delicious and still healthy! It must be the pots!