May 29, 2019
Today’s show is all about eating a vegan diet, and my guest is cookbook author, blogger, and dietitian-to-be, Gena Hamshaw.
Gena is a vegan lifestyle guru. She's the voice behind The Full Helping and the author of several cookbooks including, Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals. She joins me with tips for getting started on eating a vegan diet, important rules of the road when it comes to getting the right balance of nutrients on a vegan diet, the scoop on all those plant-based milk alternatives popping up in supermarkets, answers to questions from the Podcast Posse, and lots of vegan recipe inspiration for you and your family. The featured recipes we discuss on the show include Gena's Spring Panzanella Salad with Artichokes, Asparagus, Peas and Lemon Dill Vinaigrette and her Cauliflower Scramble, a tasty substitute for scrambled eggs.
Show Highlights:
- How and why Gena started her blog, The Full Helping, in 2009
- The juggling act between blogging, writing cookbooks and being a dietetic intern
- Gena’s new cookbook, Power Plates, and how she guides people to healthy and balanced vegan meals
- Gena’s ideal vegan meal: “A grain, a green, a bean, and a sauce”
- Other ideas for go-to vegan dinners
- How to use tempeh, which is a soy product and a cousin of tofu; one of Gena’s favorite recipes is Polenta with Balsamic Braised Tempeh and Vegetables
- Why vegan eating is not difficult, but it takes practice with "a whole new cast of characters”
- A plant-based diet vs. a vegan diet. What's the difference?
- The nutrients that are of concern for vegans and the tricks for getting them: vitamin B12, omega-3 fatty acids, vitamin D, zinc, calcium, and iron
- A good starting point for vegan meals for kids: (some of Gena’s
favorite recipes)
- Creamy Brown Rice with Shiitakes and Peas
- Pasta with Creamy Roasted Red Pepper Sauce
- Soups
- Spiced Lentil Tamale Pie
- Baked Potatoes with Broccolini and White Beans
- Enchiladas
- Breakfast ideas for vegans include Tofu Scramble and Cauliflower Scramble, instead of eggs
- How to bake without eggs: Gena uses a “flax egg,” which is ground flax seeds with water; another idea is the liquid left from a can of chickpeas (aquafaba), which can be used in various ways.
- Gena’s advice for swapping cow's milk with non-dairy
alternatives:
- Soy milk is the most comparable to dairy
- Use soy, cashew, or coconut milk in soups
- Use almond or cashew milk in smoothies
- Use oat milk for coffee beverages
- Look for fortification and watch out for added sugar. Read the label!
- Favorite ways to use beans and lentils: salads, bowls, grain pilaf, pasta dishes, soups, and sauces
- Gena’s advice about pre-soaking nuts and seeds
- Gena’s Spring Panzanella Salad, with asparagus, frozen peas, greens, chickpeas, artichoke hearts, and croutons
- Tofu and Greens: a hearty meal to feed a crowd
- Gena’s connection to Food52
- Gena’s #1 favorite vegan dessert: chocolate cake
- What’s next for Gena
Giveaway:
Who wants to win a copy of Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals? In the comments section at the end of this post, tell me about your favorite vegan recipe (something that's always a "win" with your family) and/or why you'd love to win the book. I'll pick one U.S. winner at random on June 12th.
Links:
The Full Helping (Gena's blog): https://www.thefullhelping.com/
Facebook: https://www.facebook.com/TheFullHelping/
Twitter: https://twitter.com/thefullhelping Instagram: https://www.instagram.com/thefullhelping/