Plant based Açaí breakfast smoothie

This smoothie packs over 3 servings of fruits and vegetables, along with several other brain-healthy and heart-healthy ingredients recommended as part of a Mediterranean diet.

Plant based Acai breakfast smoothie recipe

Makes 1 large serving

1.5 cups baby spinach

1 scoop vegan protein powder (or Greek yogurt)

1 cup unsweetened almond or coconut/almond/hemp milk (carrageenan-free)

1 package of frozen acai (rinse under warm water 30 seconds before opening) OR frozen berries

½ frozen banana (whole banana if post-workout)

1 tablespoon almond butter

1 tablespoon ground flaxseed

Blend all ingredients and top with a dash of cinnamon or some shredded coconut (optional)

Kale Quinoa Tabbouleh Salad

This is a great recipe to make ahead and enjoy all week! It can be 100% plant based all on its own or try adding feta or grilled chicken breast for extra protein.

Kale Quinoa Lentil Tabbouleh recipe

Makes ~4 servings

Ingredients:

• 1 ⅓ cup water

• ⅔ cup dry quinoa

• 2 large tomatoes, diced

• 1 can (about 1 ¾ cups) cooked lentils, drained and rinsed well

• 1 large bunch kale, finely chopped

• 1 medium red onion, diced

• 1 medium red bell pepper, diced

• ⅔ cup parsley, finely chopped

• ½ cup mint leaves, finely chopped

• ½ cup extra virgin olive oil

• ⅓ cup fresh squeezed lemon juice

• 2 ½ tsp ground cumin

• 1 ½ tsp sea salt, plus a generous pinch

• ½ tsp black pepper

Directions:

1. Rinse the quinoa in a fine mesh strainer (this removes some of the natural bitterness quinoa can have) and add it along with water to a medium saucepan with a generous pinch of salt.

2. Bring to a boil, cover with a lid, reduce heat to medium low and simmer until all of the water has cooked off and the quinoa has sprouted little “tails,” about 15-20 minutes.

3. Once cooked, remove quinoa from heat and cool completely while preparing other ingredients.

4. Combine tomatoes and salt in a medium bowl, stir and set aside. This allows the tomatoes to release their natural juices, which will add flavor to the dish.

5. Whisk the olive oil, lemon juice, cumin, and black pepper together in a large bowl.

6. Add the parsley, mint, and kale. Toss.

7. Add lentils, onion, and bell pepper.

8. Pour the tomato mixture over everything and mix well.

9. Once completely cool, add the quinoa and mix.

Emmaline's Mediterranean Salmon en Papillote

Salmon in parchment (salmon en papillote in French)

Makes 2 servings

Ingredients:

• 2 center-cut salmon filets, 8 oz each

• 2 cups raw spinach or other greens

• 1 cup other vegetables (onions, cherry tomatoes, artichoke hearts, sliced fennel bulb, etc)

• ½ lemon, thinly sliced

• ½ lemon to squeeze on finished product

• Optional: ⅓ cup pitted Kalamata olives or ¼ cup capers 

• 2 teaspoons olive oil

• White wine (optional)

• 2 teaspoons low sodium seafood seasoning

Directions:

1. Preheat oven to 375 degrees

2. Fold 2 large sheets of parchment paper in half and place side by side on a baking sheet or in a baking dish.

3. Place 1 cup of the greens into the crease of each folded sheet of paper 

4. Place 2 thin slices of lemon on top of each pile of greens and then add one salmon filet on top of each of the greens/lemon slice piles

5. Arrange any other vegetables around each of the salmon filets (about ½ cup per filet) and top with the seafood seasoning (1 teaspoon per filet), the olive oil (1 teaspoon per filet) and a drizzle of white wine (optional)

6. Add a couple more lemon slices on top of each salmon filet

7. Fold/crumple the edges of the parchment paper together to seal the edges and enclose the salmon filet. Begin at one end and continue creating small overlapping folds until you reach the top of the heart. Twist the ends to ensure a tight seal. This does not need to be perfect. Repeat for the other salmon filet.

8. Bake the salmon filets on the baking sheet in the pre-heated oven for approximately 20-25 minutes. The parchment paper should brown slightly and may puff up as the fish cooks and the bags fill with steam.

9. Remove baking sheet and carefully open a bag to check that the salmon is cooked through (should not be raw in the middle, and should easily “flake” with a fork, or check that it’s cooked to an internal temperature of 145 degrees F if you have a cooking thermometer) 

10. Carefully transfer each parchment “bag” onto a plate. When ready to eat, cut the bags open with a knife to allow the steam to escape then enjoy directly from the parchment paper with a side of brown rice or sweet potatoes.

Stock your kitchen to prepare for sheltering in place

Periods of self isolation often make it difficult to motivate ourselves to eat well and exercise; however, proper nutrition (along with exercise) can have a direct and profound impact on our immune system as well as our mood. Instead of rushing to the market and stocking up on shelf stable snack foods, try this holistic approach to eating well while quarantined inside. These foods all fit within a Mediterranean diet, which has been shown to promote longevity, benefit mood and anxiety disorders, assist with energy and concentration, and reduce risk of chronic diseases like cancers, diabetes, and Alzheimer’s and dementia.

Additionally, avoiding sugar and processed food can naturally assist in preventing slumps in mood or energy. Finally avoid excessive alcohol intake as alcohol wreaks havoc on the immune system, amongst its other problematic effects.

Dietitian APPROVED SHOPPING LIST

1. Stocking the pantry -

     -Dried herbs and spices (especially immune boosting Rosemary, Oregano, Garlic, Ginger, Turmeric, Cayenne Pepper)

     -Extra Virgin Olive Oil and vinegar 

     -A couple cartons of low sodium broth/stock for making homemade soups

     -No salt added or low sodium canned diced tomatoes and tomato paste for soups/stews/chili 

     -Nuts (preferably unsalted) like walnuts, pecans and Brazil nuts

     -Seeds like flaxseeds or chia seeds 

     -Nut or seed butters like almond butter, natural peanut butter

     -Dried beans/legumes or canned (no salt added)

     -Whole grains like brown rice, oats, and quinoa

     -Canned soups (low sodium) that are broth based and are rich in vegetables and beans (such as lentil soup rather than creamy soups)

     -Whole grain crackers (we like Mary’s Gone Crackers)

     -Dried fruit

     -Raw honey (ideally Manuka Honey)

     -Organic Coffee

     -Tea (ideally Organic, especially for Green tea)

     -fruit and veggie wash or white vinegar to wash produce

2. Stocking the freezer -

     -Frozen vegetables

     -Frozen fruit- especially fruits like berries and pitted cherries, which are high in antioxidants and won’t keep long in the refrigerator 

     -Frozen individually wrapped fish filets (such as wild salmon or cod)

     -Frozen poultry such as chicken breast 

     -Frozen low sodium meals that are rich in vegetables, whole grains, and high quality protein like chicken or beans (we like Amy’s vegetarian and vegan meals or Evol for chicken meals, along with Frontera skillet bags)

3. Stocking the refrigerator -

Do your normal grocery shopping (produce, meat, etc) with enough to last at least a week, plus just a little EXTRA of the following foods (look for foods with as far out expiration dates as possible)

     -Eggs

     -Grassfed milk or non-dairy milk (we like MALK and New Barn brand almond milk, MALK and Califia oatmilk)

     -Yogurt (unsweetened) or non dairy yogurt (unsweetened) - we like Kite hill and Forager project

     -Tempeh or tofu (we like Lightlife tempeh)

     -Hummus

     -Kombucha or Kefir for healthy probiotics (in addition to yogurt) and to have beverage options aside from water - we like GTs Kombucha and Forager Project Kefir

4. Produce with a longer shelf life -

     -Citrus like oranges, lemons, limes, grapefruits (these can also be refrigerated to extend shelf life)

     -Cabbage (should stay refrigerated) 

     -Carrots (whole unpeeled with tops removed to extend shelf life in fridge)

     -Squash (refrigerate to extend shelf life)

     -Root vegetables like sweet potatoes (keep in a cool dark cabinet)

     -Onions and garlic

And finally, try to buy what you need, and avoid hoarding supplies so we can all stay well during this time!

3 Things you NEED to know before you try Beyonce's 22 Day Coachella Nutrition Plan

22 Days… Or rather 44, in Beyonce’s case. We are led to believe Beyonce went from 175 lbs to her Coachella body (estimated at around 135 lbs) in that timeframe while following a vegan, carb-free, bread-free, sugar-free and alcohol-free diet. Understandably, many of her fans, along with health professionals, find this troubling. Did Beyonce  survive on non-starchy vegetables, nuts, and air during her grueling pre-Coachella 2018 regimen? Did she drop almost a pound a day all while keeping up with her rehearsal and breastfeeding schedule? Is the 22 day plan a starvation diet? Unlikely.

1. She did not lose the weight in 44 days. Rehearsals for Coachella started well beyond 44 days prior to the performance. Given the production value, advanced choreography, and attention to every last detail (all of which Beyonce had her hand in), it is likely that rehearsals started months in advance. Watching her Homecoming documentary on Netflix, Beyonce is seen at rehearsals over 3 months prior to her Coachella performance. So, when she clocks in at 175 lbs at “5am on day 1 of Coachella rehearsals” she is not a mere 44 days away from stepping onstage. And when she is seen with a whittled waist in her One Woman costume, she is actually still about a month out from her Coachella performance. What does this tell us? Her weight loss occurred over many months, not 6 weeks, and a more gradual weight loss does not fit the “crash diet” mold.

2. Beyonce did eat carbs, as well as sugar (primarily from natural sources like fruit as well as some added sugars), though she likely limited both to minimally processed options. In fact, she is seen eating an apple (or a similar looking fruit) while describing her “no carb, no bread, no sugar, no alcohol" plant based diet in the documentary. Any nutrition expert would agree that fruit has both carbs and sugar (in the form of naturally occurring fructose). Additionally, after signing up for the 22 Days program meal planner that Beyonce and her trainer promote, it is very clear that the “Beyonce’s Kitchen” plan, described as “the plan Beyonce used to get back into shape for Coachella," it is neither a carb- nor sugar-free plan. Surprisingly, the first week includes carbohydrate-rich blue corn chips or pretzels with hummus as a snack, pancakes (made with sugar and topped with maple syrup) for breakfast, pasta (the REAL kind, not zucchini noodles or even bean based pasta), and wraps made from wheat tortillas (which from a macronutrient standpoint, would be pretty similar to bread, though they would be yeast-free). So, assuming the Beyonce's Kitchen plan that she and her trainer are promoting is truly the plan she followed, it was not carb or sugar free. As a matter of fact, it looks like a pretty healthy, well balanced vegan diet. The claims of it being free of alcohol, bread, meat, fish, and dairy all appear to be correct. But without having discussed the claims with Beyonce directly, it seems like when she spoke about giving up carbs and sugar, she likely was referring to the heavily processed and refined versions of those foods like sweets and candy. This could also have merely been an exaggeration—perhaps she limited her portions of carbs rather than eliminating them altogether.

3. The 22 day plan does not appear to be a starvation diet. The plan has three options for portion sizes. The smallest (size medium) is considered suitable for most women, while the large is recommended for most men or highly active women, and the extra large is recommended for athletes. Given her rehearsal schedule of dancing, on top of additional workouts, her activity level would likely cause her to need the large portion size in order to breastfeed and keep up with her energy needs while also promoting weight loss and shifting her body composition (read: getting back in tip top Yonce shape). In the promo video for 22 Days, Beyonce is seen performing high intensity strength/circuit training. She also mentions Soul Cycle in her documentary. Her trainer one day notes that between Soul Cycle and rehearsals that day she likely lost between 1500 and 2000 calories. She also recalls in the documentary breastfeeding during rehearsal sometimes, though it is not clear how much she was breastfeeding at that point. The twins would likely have been around 7 months old by the time she was in rehearsals, so she probably was no longer breastfeeding around the clock. Assuming she was eating the large portion sizes, it appears she was taking in around 2250-2300 calories daily. It may not be a lot of calories considering her level of activity and breastfeeding (maybe), which is probably why she reported hunger. But if this is the plan she’s promoting for other women (who likely aren’t burning an extra 1500 calories daily from exercise) it is hardly starvation. Even the lowest calorie plan--the medium portion size plan--still averages around 1650-1700 calories daily for “most women” who are not highly active. This is quite reasonable and is well above the minimum daily energy requirements for the average activity woman to promote weight loss.

Conclusions: Did Beyonce starve herself to lose up to 40 pounds in 44 days? This nutritionist isn’t buying it. Was she hungry at times? Yes—who wouldn’t be after hours of dancing? Did she survive on celery and air as some people on the internet are claiming? Far from it! It appears that she ate a well rounded vegan diet that DID include carbs (and even a little added sugar!) while avoiding processed foods, sweets, alcohol, and all animal products. Her high level of activity and the anti-inflammatory nature of eating clean vegan meals both probably played important roles in her transformation. And yes, the 22 Day program probably would be a healthy option for many healthy individuals looking to adopt a less processed and more plant based lifestyle. However, it would be advised to consult a nutrition professional like a registered dietitian to make sure you are on the right program for your needs and goals, especially if you have any medical conditions, are breastfeeding, or are highly active.

Emmaline Rasmussen is a Registered Dietitian Nutritionist (and former vegan) with a graduate degree in Physiology, Biophysics, and Integrative Medicine from Georgetown University. An animal lover, she advocates for a plant-forward lifestyle tailored to meet an individuals nutrition needs. Emmaline is also the founder of the organization Sound Nutrition, which provides nutrition services for touring musicians, as well as a member of the American Cancer Society’s Speakers Bureau. She works with female artists, though she has not worked with Beyonce.