Traveling has kept me away from the kitchen, so I thought I would spice up your life with a book review! The Volumetrics Eating Plan by Dr. Barbara Rolls gives some wonderful tips about adding more veggies to your life. Though not a plant-based book, it’s a wonderful primer on the subject of ‘nutrient dense’ foods vs. ‘calorie dense’ foods.
Essentially, the Rolls’ eating plan is about pumping up recipes you normally like with more veggies and grains that are dense in nutrients but not calories. This stretches the taste you’re familiar with and lets you feel full on higher quality food and less calories. A big bowl of oatmeal topped with chopped dried fruits and nuts and a splash of soymilk would be the equivalent of a doughnut, for example. If you like tuna salad, you can pump it up with dijon mustard (cutting the mayo) and diced peppers, carrots, celery and onion. You can also add a can of rinsed navy beans. Trust me. It’s still delicious. Soon, I’ll share the recipe for my plant-based tuna salad, which gets it’s tuna taste from seaweed, another great source of micro nutrients. I have found that with something like the tuna salad it really helps to chop the veggies in a small dice.