Happy New Year! 2020 was a difficult year. We spent our energy adapting to our new reality, protecting ourselves against COVID-19 and fearing for our loved one’s safety.
As we usher in the new year, there is no better time to have a second look at our new normal, and how we can make our health a priority.
That is why, for these first months of the year, MyDoc is challenging you to be healthier, starting with what you eat.
Challenge #1: We challenge you to have at least one plant-based meal a week.
Health Benefits of plant-based diets
People that follow plant-based dietary patterns have:
- Lower weight
- Reduced risk of cardiovascular disease
- Reduced risk of cancer
A plant based diet helps :
- Reduce the instances of abdominal obesity
- Regulate blood pressure
- Regulate blood cholesterol
- Regulate blood glucose (thus lowering the risk of diabetes by 54-77%)
- Reduce inflammation markers (CRP, low oxidative stress and protection from atherosclerotic plaque formation)
- Reduce risk of developing and dying from ischemic heart disease (32%)
Why are plant-based meals good for our health:
- They are higher in fibre, and lower in caloric density,
- It benefits the gut microbiome and improves our gut health;
- Plants are packed with phytonutrients, antioxidants & anti-inflammatory properties.
Fun fact: Athletes that follow plant-based diets experience reduced oxidative stress & inflammation, less muscle damage, better immunity and better recovery from exercise.
Are you convinced? Let’s try them out!
To get you started on a plant based diet, I’ve prepared a simple recipe you can share with your friend or family. Get your creative rolling and try different plant-based dishes every week.
Eggplant with tofu stir-fry with red rice
- 2 tbsp Canola Oil (divided)
- 2 Eggplant (Japanese, large, cut into 3-inch pieces)
- 160 grams Tofu (extra firm, drained and crumbled)
- 2 Garlic (cloves, thinly sliced)
- 2 tsp Sesame Seeds
- 1/3 cup Thai Basil (roughly chopped)
- 1 Red Hot Chili Pepper (chopped)
- 1 1/2 tbsps Lime Juice
- 2 tsp Tamari
- In a skillet over medium heat, add half of the canola oil then the eggplant. Cook until slightly browned, about 6 to 8 minutes. Remove and set aside on a plate.
- In the same skillet, add the remaining avocado oil and then the tofu—Cook for about 2 to 3 minutes. Add the garlic and sesame seeds and cook for 1 minute more. Add the basil, chilli pepper, lime juice, tamari and the cooked eggplant. Cook for another 1 to 2 minutes or until everything is combined and warm.
- Divide between plates, serve with ½ bowl of red or brown rice.
Refrigerate in an airtight container for up to four days.
One serving is roughly 1 cup of eggplant and tofu.
If you don’t have Lime Juice, use rice vinegar instead.