1. For Our Bodies

Packed with vitamins, minerals, fiber, phytonutrients and antioxidants, these foods are designed to cleanse, heal, and revive our bodies. Whether we’re seeking prevention, treatment or even reversal of disease, the best option is to return to our natural diet of whole grains, legumes, vegetables and fruits. A plant-based diet can help heart disease, diabetes, cancer and autoimmune conditions currently plaguing our society.

2. For Our Families

Love is expressed in many ways. What better way to show love than to provide true nourishment? The best food for you is also the best food for our parents, partners, children and even our infants. Filling our loved-ones’ plates with whole, plant foods may be the single most important thing we can do to raise strong, healthy children. Family meals can be delicious and health promoting. If you’re in the mood for comfort food, try Mac & Casheese, a nutritious alternative to a family favorite.

3. For Our Communities

According to the United Nation’s report, The Environmental Food Crisis, a global shift towards a plant-based diet is an integral part of the solution to reduce poverty and world hunger. Currently, over 800 million people suffer from hunger and malnutrition. If we all adopted a plant-based diet worldwide, we’d have enough food to feed each and every one of us. If a diet rich in meat and dairy continues, food production will have to increase by 70% by 2050 to feed the world’s growing population.

4. For Our Planet

New research has shown that raising livestock requires vast amounts of our limited natural resources. It takes over 13 times as much water to produce just 1 day’s worth of food for a meat-eater than it does for a vegan. You’d save more water by not eating 1 pound of beef than you would by not showering for an entire year! Furthermore, the United Nations reports that animal agriculture is responsible for 18% of greenhouse gas emissions – that’s more than all of transportation combined!

5. For The Animals

The 16 billion animals that are killed for food annually in the U.S. have very little legal protection from cruelty – even so-called “free range” animals. Livestock are neglected, mutilated, genetically manipulated, put on drug regimens, and killed in gruesome and violent ways. When we adopt a plant-loving diet, we keep the animals alive and free from the meat and dairy industry’s rampant abuse (very graphic – please use discretion).

6. Because It’s Fun!

Plant-loving can be a great way to explore new avenues – whether trying a new recipe, discovering a new restaurant, or meeting other like-minded folks who share your passion for a wholesome lifestyle. The kitchen is a great place to bring people together and have fun with plant-based foods. While a traditional meat-based diet can be repetitive, a plant-based diet offers a variety of new textures, flavors, and colors with which to experiment. Outside the kitchen, you can visit a local farm, attend a plant-based social event, or add animal-friendly products to your skin and beauty regime to enjoy this beautiful and healthful lifestyle.

Some would argue pasta primavera derived from Italy, however, this dish was created in Nova Scotia and brought to New York City in the early 1970s. Typically made with olive oil or alfredo, this dish would be high in fat and cholesterol. Luckily this version keeps the fat to a minimum and is actually health promoting. Enjoy!

Ingredients:

12 ounces quinoa penne
3 cups broccoli, chopped
2 cups diced carrots
1 medium onion, diced
1 cup diced red bell pepper
1 1⁄2 tablespoons garlic granules
2 cups low-sodium vegetable broth
1⁄2 cup raw cashews
1 cup soy milk
1⁄2 cup oat flour
2 cups green peas
1⁄4 teaspoon black pepper
2 teaspoons each dried basil and oregano (or 2 tablespoons fresh)
1 cup cherry tomatoes, halved

Directions:

In a medium pot, bring water to a boil. Add pasta and cook as directed. When pasta is slightly al dente, remove from heat, drain and set aside. In a large sauté pan, sweat broccoli, carrots, onion, red pepper, and garlic on medium heat for 10 minutes. Keep the pan covered and stir occasionally. Stir in vegetable broth and simmer for another 10 minutes.

Grind cashews using a spice grinder to form a cashew powder (a coffee grinder or blender would also work). Stir in cashew powder, soy milk, and oat flour. Add peas, black pepper, and dried herbs. Simmer for 10 minutes, stirring occasionally, until oats and cashews create a creamy sauce. Mix in pasta and tomatoes. Serve hot or chill for at least 20 minutes in refrigerator and serve as a chilled pasta salad.

* Note: Because of use of ground cashews and oat flour, a slightly coarse cream sauce will be produced. If you’d like, you could try substituting a more refined thickening agent, such as store-bought rice flour or potato starch.

Makes 6 servings

While out enjoying the Vegan Earth day in Berkeley, CA, we came across Ellovi Butter -  phenomenal skin moisturizer! Within seconds after sampling, it gave us a sweet softness. However, two weeks of using it daily on our hands and face has left us hooked and sharing it with every one we know. As a women, your skin is incredibly delicate and deserves top notch care. Thus, at Sprout we suggest you don’t put anything on your skin that isn’t 100% plant-based and eco-friendly. Products made simply from high-quality plants are the perfect way to keep your skin beautiful and healthy from the outside-in. Ellovi Butter will bring blissful moisture to your plant-based regimen.

Developed by Kelly Winterhalter, Ellovi is a moisturizer that is 100% plant-based, raw, eco-friendly, and free of chemicals and additives that can cause skin irritation. It acts as an alternative to the common product found on the market that contains fillers and mystery ingredients. Ellovi is free of water, an ingredient that can actually dry out the skin, and is packed with plant-based ingredients that are not only super hydrating but edible as well…

Macadamia Nut:

Not only are macadamia nuts delicious but they are packed with fatty acids, vitamin A, thiamine, vitamin E, riboflavin, niacin and iron. These nutrients heal the skin when applied topically. Vitamin E is a powerful antioxidant that heals wounds and protects your cells from the damaging effects of free radicals and may reduce your risk of cancer and heart disease. Riboflavin is important in the growth of new tissue and supports healthy skin and eyes. Niacin also helps promote healthy skin.

Coconut:

The benefits of coconut are found in it’s oils, which are rich in healthy fats, proteins, amino acids and vitamins that revitalize the skin. Coconut oil is hypoallergenic and has been used to treat everything from dry skin to chronic skin diseases such as psoriasis, dermatitis and eczema. Vitamin E found in coconut oil also helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Marula Nut:

Commonly grown in Africa, the oil from the marula nut is frequently used in skincare products, though can be hard to find in the US. Marula oil is rich in antioxidants and oleic acids which help soften, nourish and heal the skin. Marula oil is easily absorbed and is extremely stable, making it a great topical treatment. It has been shown to reduce redness and improve skin hydration and smoothness.

Hemp Seed:

Hemp seeds are high in essential fatty acids with a similar composition to our own skin’s oils, allowing it to easily permeate through the skin and nourish skin cells directly without clogging pores. These small seeds are packed with antioxidants that protect the skin from environmental toxins. Not only can hemp seed oil aid in hydration and the prevention of wrinkles, but it can can nourish lesions and skin conditions such as eczema or psoriasis.

Shea:

Shea butter is a substance made from the nuts of karite nut trees grown in West and Central Africa. It is considered sacred to native Africans in this region for its ability to aid with burns, sores, scars, dermatitis, psoriasis, dandruff and stretch marks. High in fatty acids, shea butter helps to retain skin moisture and elasticity. The high content of Vitamin A and E in shea butter protect the skin from both environmental and free-radical damage. Shea butter also contains a natural substance called cinnamic acid, which helps protect the skin from harmful UV rays.

Bottom Line

What’s not to love about a pure, nutritional moisturizer derived from plants that protects, hydrates and heals your skin? We’re so grateful to Kelly for creating this clean product for you to enjoy. Treat mom to a Ellovi Butter this Mother’s Day and maybe pamper yourself while you’re at it. Order your Ellovi here.

An easy, one-pot meal makes for more time with loved ones and less clean up. Two popular vegetarian soups of Central Africa were the inspiration for this stew. Popular ingredients found in this region are yams, beans, chili peppers, onions, ginger, garlic and peanuts, all of which can be found this in our African Yam Stew. The peanut butter is a key ingredient to make this stew creamy,  nutritious and satisfying. Feel free to kick up the heat by using jalapeño pepper or more red pepper flakes.

Ingredients:

1 medium onion, chopped
1-2 tablespoons Anaheim pepper, minced
1 tablespoon ground ginger
1 tablespoon garlic granules
2 teaspoons ground cumin
2 teaspoons ground coriander
¼ teaspoon crushed red pepper
6 yams, peeled and chopped
2 cups low-sodium vegetable broth
24 ounces canned diced tomatoes
14 ounces cooked garbanzo beans, drained and rinsed
14 ounces cooked black eyed peas, drained and rinsed
¼ cup almond or peanut butter, unsweetened
1½ cups corn
6 cups collard greens, chopped

Directions:

In a large stockpot over medium heat, place onions and peppers and cook with lid for about 5 minutes, or until onions are translucent. Add ginger, garlic, cumin, coriander and red pepper and cook for 1 to 2 minutes. Mix in yams, broth, tomatoes, beans and nut butter and bring to a boil. Reduce heat to low and cook for 20 more minutes. Stir in corn and collard greens and cook for 10 more minutes, or until yams and greens are tender. Serve hot. You may serve over brown rice or another whole grain. Enjoy!

Makes 6 to 8 servings

As a child, I spent the holidays being graced with Grandma’s infamous “Christmas Rocks.”  Although her Four Fruit Cookies did resemble rocks, they were sweet, chewy and had the perfect amount of spice. They were so delicious, they were the first recipe I ever transformed. My version is nutrient-dense and free of salt, oil and sugar. Although the Four Fruit Cookie is still my favorite cookie, it is now health-promoting!

Ingredients:

3 cups oat flour (just rolled oats, ground)

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

½ teaspoon ground cloves

¾ cup water

3 tablespoon flaxseeds, ground

1 banana

3/4 cup applesauce, no added sugar

1¼ cups strawberry jam, no added sugar

8  pitted dates, diced

¾ cup pecan pieces

Directions:

Preheat oven to 375°F. Place parchment paper onto 2 baking sheets.

Mix flour, spices, and baking powder in a large bowl and set aside. Using a traditional or hand-held blender, combine water, ground flaxseed, banana, and applesauce and blend until smooth; stir in strawberry jam. Pour fruit mixture into the bowl of dry ingredients and whisk until evenly mixed. Stir in dates and pecans. The mixture should be slightly wet; don’t expect to shape cookies into balls. (If you want to thicken the batter before portioning cookies, cover dough with plastic wrap and place in refrigerator for about 30 minutes). Drop spoonfuls of dough onto parchment paper and bake for 15 to 20 minutes (note: cookies may be a little moist when removing from oven but as they cool they will dry out slightly from residual heat). Enjoy warm!

Homemade Strawberry Jam (optional): For an extra special touch, try making homemade strawberry jam. One pint of strawberries is perfect for one batch of cookies. Clean strawberries and slice in fourths. In a small saucepan over medium-high heat, cook strawberries with the lid on, stirring frequently. Once the juice starts to come out of the fruit and strawberry mixture begins to boil, you can remove lid and reduce heat to low. Continue to stir often to prevent sticking or burning. Be aware that fresh fruit will provide a richer fruit flavor but less sweetness. To increase sweetness, blend 2 additional dates with banana/applesauce mixture, or add ¾ cup of apple/ pineapple juice for the ¾ cup of water.

Makes 2 dozen cookies

Sprout Wellness Center recommends getting your fats from whole plant foods such as whole grains, beans, vegetables, nuts, and seeds. We suggest minimizing or eliminating processed fats, like oil, from your diet. Extracting oils from whole foods significantly reduces their amount of vitamins, minerals, fiber, and phytonutrients. It should be noted that olive oil is mostly monounsaturated fat, which is not essential for our body. Furthermore, oils are a concentrated source of calories – 120 calories per tablespoon! Skipping empty calories found in oils can help support a healthy weight. Reducing your intake of animal fats is also beneficial. It’s true animal foods provide some nutrients. However, they also contain saturated fat and cholesterol, which are associated with increased risk for heart disease. Our body will make the cholesterol it needs.

Whole plant foods provide all the essential nutrients you need to be healthy. Instead of using oil, try:

• ‘sweating’ the vegetables by steaming them and using their own juices
• vegetable stock (low-sodium)
• coconut water or 100% fruit juice
• a handful of nuts or seeds
• a splash of tamari
• fresh avocado

True health begins with your breakfast, lunch, and dinner – NOT with which oil you use. Happy, healthy eating

To help answer these questions, look no further than Dr. Richard Oppenlander, a sustainability and wellness advocate, writer, and speaker. Oppenlander has been vegan for 40 years and is passionate about his belief that the entire human population should switch to a vegetarian diet. In his talk at 2011 World Vegetarian Festival Weekend in San Francisco, he gave an eye-opening and convincing speech about the necessity of switching to a plant-based diet to preserve our environment and encourage optimal health.

Oppenlander’s speech is loaded with eye-opening numbers. For instance, did you know that 80% of the world’s fish species are currently depleted or endangered by overfishing? Or that 20 million acres of the Amazon forest were destroyed last year for agricultural purposes? Or that it requires 400 gallons of water to slaughter a single cow?

While worthy efforts are being taken such as conserving electricity, developing more efficient agricultural technologies, and utilizing renewable energy, these are simply band-aids that don’t fully address the problem at large. If we reform our agricultural system on a global scale by removing our reliance on meat and fish, issues such as lack of resources, hunger, poverty and declining biodiversity can be mitigated.

Unlike many other speakers at the forefront of the plant-based, organic food movement, Oppenlander encourages broad action now. He claims that “meatless mondays”, eating “sustainable grass-fed beef”, and “baby steps” are crutches that people use to reassure themselves that they are helping their health and the environment. Instead he is hopeful that once consumers, policy makers, and educators become aware of the urgency needed, they will switch to a vegan diet.

Oppenlander is optimistic about the future, offering a variety of solutions to encourage a change in our food practices. Education and global awareness play a key role. People must be aware of the damage we are causing and the importance of preserving resources for biodiversity, food security, and a sustainable future. He calls upon political leaders, dietitians, healthcare practitioners, CEO’s, and parents to be positive role models. Oppenlander proposes agricultural systems such as CSA programs, farm-to-table practices, small organic plant-based farms, and permaculture in order to reduce reliance on corrupt food systems and animal agriculture. He also emphasizes accountability, requesting support from the government and media, and the addition of food taxes and labeling based on ecological and health risk factors.

By acting now and going far beyond ‘baby steps’, we can transform to a sustainable food system. If we vote with our hearts and let our forks follow, we can make the switch to a plant-loving diet and improve our health and mother nature’s for generations to come.

To learn more about Dr. Oppenlander and to get involved, visit his website.

Ingredients:

3/4 cup ground raw almonds*
1 medium red bell pepper
1 teaspoon garlic granules
1/2 cup fire-roasted diced tomatoes
1 tablespoon tahini (sesame butter)
1 tablespoon red wine vinegar

Directions:

* To grind almonds, place in food processor or coffee /spice grinder and grind until a very fine texture is reached. It is important it is a fine consistency, otherwise the dip may be gritty.

In a food processor or high powered blender, place all ingredients and process until smooth. Refrigerate for at least 20 minutes before serving.

Makes about 2 1/4 cups