What Does a Plant-Based Diet Look Like? | Interview with Maggie Neola, RD
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Maggie Neola, RD, is a dietitian at Barnard Medical Center and offers telehealth appointments for AZ, CA, CO, DC, MD, and VA residents. She enjoys helping her patients make lasting lifestyle changes. She holds a Professional Plant-Based Certification from Rouxbe Online Culinary School.
Breakfast: Oatmeal with Warm Apple Cherry Compote
Serves: 4
3 apples, chopped
1 c pitted cherries
¼ c dates, chopped
Pinch of sea salt, optional
2 tbsp. water
1 1/2 tbsp. cornstarch diluted in 2 tbsp. cold water
1/2 tsp. ground cinnamon
1 tsp. vanilla extract
1 c dry rolled oats
1 1/3 c soy milk
4 tbsp. chia seeds, optional
Prepare oatmeal according to your preference.
Combine fruits, water, and salt in saucepan. Cover. Bring to gentle boil over medium-high heat.
Reduce heat to low. Simmer, covered, for 5 minutes, or until fruit is soft.
Add cornstarch, stirring constantly to prevent lumps, until mixture thickens.
Stir in cinnamon and vanilla. Turn off heat. Serve over oatmeal.
Note: Try a different cooked grain such as millet or quinoa for varying taste and texture.
Recipe was modified. Source: Christine Waltermyer feat. in Power Foods for the Brain by Neal Barnard, MD
Lunch: Mango Bean Salad with Farro or Corn
Serves: 5
1 1/2 c cubed mango
1 c diced red bell pepper
1 15-ounce can black beans, rinsed, drained
1 15-ounce can pinto beans, rinsed, drained
1/2 c salsa
2 tbsp. sliced chives or green onion
2 1/2 tbsp. lime juice
1 tsp. maple syrup
1/2 tsp. ground cumin
1/8 tsp. ground allspice
1/2 tsp. sea salt, optional
2 tbsp. minced cilantro
2 1/2 c cooked farro or corn
10 c leafy greens of choice
In a large bowl, combine all ingredients. Stir.
Serve over a bed of leafy greens and cooked farro or corn.
Notes:
If serving later, reserve mango and add just before serving. Swap maple syrup with equal amounts of date paste for SOS-free diets.
Add extra lime juice, cilantro, and chives/green onion, a tablespoon of each to the cooked grain for more flavor.
Recipe was modified. Source: Dreena Burton feat. in The Cheese Trap by Neal Barnard, MD
Dinner: Baked Potato with Baba Ganoush, Smoky Chickpeas, and Massaged Kale Salad
Serves: 3
2 medium eggplants
4 cloves garlic, skin on
3 tbsp. tahini
2 tbsp. lemon juice
½ tsp. cumin
¼ tsp. smoked paprika
½ tsp. salt, optional
1/8 tsp. black pepper
1 15-ounce can chickpeas, drained, rinsed
1 tbsp. apple cider vinegar
1/2 tsp. smoked paprika
1/2 tsp. ground cumin
1/2 tsp. cinnamon
1/2 tsp. dried basil
1/2 tsp. maple syrup, optional
1/4 tsp. salt, optional
3 medium Russet potatoes, baked or microwaved
1 roasted red pepper, thinly sliced
9 c kale, stemmed, torn into bite size pieces
1 ripe avocado
2 tbsp. lemon juice
Pinch of sea salt, optional
Baba Ganoush:
Preheat oven to 400°F. Line baking sheet with parchment paper.
Prick each eggplant with a fork a couple times on each side, then place on baking sheet. Wrap garlic cloves in foil and place on the same baking sheet.
Bake 45-50 minutes or until eggplants are tender and skin is all wrinkly.
Remove baking sheet from oven. When eggplants are cool enough to handle, cut open and scoop out the flesh. Place into food processor. Discard the skin. Discard garlic peel. Add cloves to food processor with tahini, lemon juice, cumin, paprika, salt and pepper.
Pulse 30 seconds. Scrape down sides of the processor and pulse until eggplant is smooth and all ingredients are combined. Set aside or refrigerate.
Roasted Chickpeas:
Preheat oven at 425 F. Line a baking sheet with parchment paper.
In a large mixing bowl, combine chickpeas, vinegar, paprika, cumin, cinnamon, basil, optional syrup and salt.
Spread on baking sheet and bake 20 minutes or until chickpeas are golden. Serve warm or store in loosely sealed container at room temperature to retain crispness.
Assembly:
To finish, place kale pieces in large bowl with avocado flesh, lemon juice, and salt. Massage until kale shrinks in size significantly and softens.
Slice baked potatoes lengthwise. Spread 1/3 – 1/2 cup of baba ganoush across each potato. Store any leftover baba ganoush for later use. Top each potato with a third of the kale salad, roasted chickpeas, and roasted red pepper slices. Serve immediately.
Note: Baba ganoush and roasted chickpeas can be made a day in advance. If not serving all three potatoes at once, wait to top until ready to eat.
Baba Ganoush Source: Molly Patrick at One Green Planet
Roasted Chickpeas modified. Source: Dreena Burton feat. in Dr. Neal Barnard’s Cookbook for Reversing Diabetes by Neal Barnard, MD