Today’s scientific research has established that a healthy plant-based diet can play a major role in preventing disease and achieving optimal health and longevity. For instance, plant-based diets reduce the intake of cholesterol-raising saturated fat and artery-clogging cholesterol. Both saturated fat and cholesterol are two dietary constituents strongly linked to increased coronary heart disease risk. The less we eat of them, the better it is for our heart.
At Bragg, our Lifestyle Motto is “You are what you eat, drink, breathe, think, say and do”. If you are new to a plant-based diet or need a fresh influx of ideas, the Bragg Vegetarian Health Recipe book is a great place to start. It features over 300 pages, and 700 recipes, including both raw food and cooked vegetarian recipes for salads, dressings, soups, entrees, sauces, desserts, and much more! All the recipes are cholesterol-free and low in saturated fat. Bragg does not promote a 100% Vegan or Plant-Based Diet. However, we do suggest people reduce their animal protein/meat consumption to 1-3 times per week. Even then, please make sure animal products should be organic, or at least grass-fed and free of antibiotics and hormones.
For kids, starting with something as simple as celery with almond butter or fresh tomato and strawberry salad is a great place to start. Provided below are a few sample recipes that we know kids love!
EASY VEGAN TOFU SCRAMBLE
1 block firm tofu (drained well)
3 tablespoons vegetable oil
2 tablespoons tamari soy sauce (Bragg’s)
1 tablespoon chopped onion
1 teaspoon turmeric
minced garlic (teaspoon fresh)
2 tablespoons vegan bacon bits (optional)
green onions (chopped, optional)
Combine vegetable oil, Bragg’s (or tamari, or soy sauce), turmeric, onion and garlic in a skillet and heat on medium, while cutting the tofu into small pieces. Lower the temp of the burner a bit and add the tofu to the mixture in the skillet. As the tofu cooks, mash it up and make sure that the tofu and seasoning mixture is mixed well.
If you want to include vegan bacon bits, they can be added as a topping after or folded into the mix towards the end of cooking. Cooking them in the scrambled tofu for a few minutes will soften them, which I like better.
PATRICIA’S LENTIL BROWN RICE CASSEROLE
4 carrots, chopped
2 onions, chopped
3 celery stalks, chopped
2 TBSP Bragg Olive Oil
4 garlic cloves, sliced
14oz package lentils
1 cup brown rice
3 quarts purified water
1 tbsp Bragg Liquid Amino
¼ tsp Bragg Sprinkle (24 herbs & spices)
Wash and drain lentils and rice. Place grains in a large stainless steel pot. Add water. Bring to boil, reduce heat & simmer 30 minutes. Now add veggies and Bragg Seasonings and cook on low heat until tender. Last five minutes add fresh or canned tomatoes. Chopped parsley & Bragg Nutritional Yeast Seasoning provide delicious garnish. Mash to make Burgers and for Soup add more water in cooking the grains.
BRAGG SMOOTHIE ENERGY PEP DRINK
2 tsp spirulina or green powder, barley, etc.
1/2 tsp rice bran (optional)
1/3 tsp Bragg Nutritional Yeast Flakes
1-2 bananas, ripe
1 tbsp flax oil (or grind tbsp of flax seeds)
1 tsp soy protein powder
1/2 tsp lecithin granules
1 tsp almond butter (optional)
1-2 tbsp blueberries (fresh or frozen)
1 tsp raw honey (optional)
1-2 tbsp dried Goji berries (optional) 2 dates or prunes, pitted
1 tsp vitamin C or Emergen-C powder
1/3 cup soy yogurt or tofu
Place all of the ingredients above in a blender with your choice of freshly squeezed orange juice; carrot or greens juice; unsweetened pineapple juice; or 1.5 cups distilled water. Add 1 ice cube if desired colder.
Optional – You can also add 4 apricots (sundried, unsulphured) for additional flavor. Soak apricots in a jar overnight in purified/ distilled water or unsweetened pineapple juice. We soak enough to last several days. Keep refrigerated. In summer you can add fresh organic fruit in season: peaches, papaya, blueberries, strawberries, all berries, apricots, etc. instead of bananas. In winter add apples, kiwi fruit, oranges, persimmons, pears, etc. If necessary try sugar-free, frozen organic fruits.