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Plant-based Proteins Recipes Made Easy-Peasy!
Facts about fibre
Plant-based foods such as vegetables, fruits, whole grain foods, legumes, nuts, and seeds are high in fibre. Fibre is a key part of a healthy diet, but if you are not used to eating a lot of fibre-rich foods, it can take your digestive system some time to adapt. At first, eating more fibre may lead to gas, bloating, and abdominal discomfort. Thankfully, there are some easy tips and tricks you can follow to reduce the potential of these unwanted symptoms:
Start small: If you are not used to eating fibre-rich foods, try out a few of these recipes over the course of a week to slowly introduce more fibre into your eating pattern.
Test it out: Try different kinds of plant-based proteins – some fibres may agree with your digestive system more than others.
Stay hydrated: Drink plenty of fluids to help keep your digestion going!
Get moving: Incorporate light activities like walking or playing at the park into your day. Physical activity keeps your digestive tract active and helps to move gas through your system, which can prevent or alleviate some discomfort.
Food safety tips
Wash your hands before beginning recipes and before and after touching raw meat.
Wash fresh vegetables and fruits with running water before use. Use a vegetable brush on vegetables and fruits that have a firm skin, like potatoes and carrots.
When cooking big batch recipes, portion your leftovers in containers to allow for a quicker cool down period. Place them in the fridge or in the freezer as soon as possible, making sure to not let them out at room temperature for more than 2 hours. Food safety tips for leftovers can be found here: canada.ca/en/health-canada/services/general-food-safety-tips/food-safety-tips-leftovers.html
Use a thermometer to measure internal temperature and confirm doneness while cooking recipes and when reheating leftovers. Internal temperature guidelines can be found here: canada.ca/en/health-canada/services/general-food-safety-tips/safe-internal-cooking-temperatures.html
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