There is a misconception in Western society that in order to obtain adequate amounts of protein, one must consume animal-based foods. Proteins are composed of building blocks called amino acids, and just like animal protein, plant-based protein sources contain all of the essential amino acids that cannot be made in the body. In fact, many animals get all of their protein exclusively from plants. Animal vs. Plant Protein Ounce per ounce, animal-based foods are more concentrated sources of protein than plant-based foods. The amino acids in animal-based proteins are in a similar number and proportion to the proteins in human muscle, [...]
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So far Dr. Brian Taschner has created 77 blog entries.
Creamy Oil-Free Balsamic Dressing As a whole-food, plant-based purist, I discourage my patients from consuming oil. Not only is oil calorie dense, but many oils added to processed food are high in omega-6 fatty acids which can promote inflammation. Studies have shown that consumption of even olive oil can lead to an immediate decrease in the ability of our blood vessels to dilate (see my post "Is Olive Oil Heart-Healthy?"). These effect can persist for hours. I recommend that my patient get their fats from whole-food sources such as nuts, seeds, olives, and avocados. That being said, it's still best to [...]
"Cheezy" Vegan Veggie Lasagna For my son's recent birthday party, we were having friends and family over for dinner, and I wanted to prepare a dish that I could make ahead of time, in a large quantity, and that would appeal to everyone. What would fit that role better than a homemade lasagna?! I didn't want to make just any lasagna! I wanted to create one that was healthy, veggie-filled, and plant-based, but that still had the rich ricotta filling and gooey cheesy topping that makes everyone feel like they're indulging in a guilty treat. For the ricotta filling, I decided [...]
Savory Mushroom Burgers I'm always on the lookout for a great veggie burger. Most often, homemade patties use a combination of veggies, beans, grains, and spices (check out this earlier post featuring a uniquely delicious beet burger). This recipe from Love and Lemons caught my attention because it used a mixture of savory mushrooms rather than beans to provide meatiness. And this wasn't just cooking up a portobello and putting it on a bun. This was chopping up a mixture of your favorite mushrooms and allowing them to slowly cook and absorb the sweet, salty, spicy, tangy flavors of mirin rice [...]
Introduction Intermittent fasting has become increasingly popular over the past couple of years, as a means not only of helping weight loss, but also for touted benefits of favorably influencing our genes to reduce aging, reducing inflammation (the root cause for most chronic diseases), and increasing cellular repair through a process called autophagy (when cells remove dysfunctional intracellular proteins that have accumulated) . Does scientific evidence support these claims? What Happens When We Eat? Every time we consume food, our body breaks down the protein, carbohydrates, and fats into amino acids, sugars, and fatty acids, respectively. While refined carbohydrates (not whole-food [...]
Lentil Coconut Curry Once again I found myself recipe-browsing over the weekend, searching for a unique, healthy, plant-based dish that I hadn't previously tried. This lentil coconut curry caught my eye for a few reasons. First of all, I love lentils. They are a true, plant-based super food. Not only do they cook quickly, but only one cup is loaded with protein (18 grams), fiber (16 grams), folic acid (90% RDI), and iron (37% RDI). They also happen to be a good source of potassium, magnesium, zinc, and vitamin B6. Second, I love Indian-inspired curry dishes, but especially creamy coconut curries. [...]
Vegan Tostadas with Pickled Cabbage and Jalepeno Sauce Last weekend I was prepping some weekday dinners when my wife was out of town. I was in an adventurous cooking mood and was anxious to experiment with some new recipes. As you've probably noticed while perusing this site, tacos are a favorite in our household. While I was searching online for something new and exciting, I came across a portobello taco recipe that was accompanied by what appeared to be a delicious jalapeno sauce. The combination looked wonderful, with cool cucumber, spicy jalapeno, and tangy lemon and vinegar. And it looked like [...]
Beet Chips Aren't we all constantly on the lookout for a healthy snack? And don't most of us love the crunch of a great potato chip? It's true, there's a rare person out there that "can only eat one". As we all know too well, potato or other snack chips are addictive, but completely devoid of nutritional value. They can pack on calories not only from the potatoes or other ingredients, but also from the oils that they are fried in. On a lazy weekend afternoon, I decided to explore making beet chips. I had purchased too many beets for my [...]
The current guidelines from the American College of Cardiology recommend close home monitoring of blood pressure by patients. Why is this? We are reluctant to diagnose a patient with hypertension based on only one or two readings obtained during an office visit. So many factors can immediately influence blood pressure, including sleep, stress, diet, alcohol consumption, and timing of medications. As these factors vary day-to-day, so will the blood pressure. Ultimately, it is important that the average blood pressures are at goal, even if there are some high and low readings. In the office, we might see people with white coat [...]
Did you know that nearly 90% of breast cancer has little to do with your genetics. In fact, the majority of breast cancer is related to lifestyle choices. There are many dietary interventions that can reduce the chances of developing breast cancer and the risk of death or recurrence in those who have already been diagnosed. Check out this interview transcript from the 2019 Food Revolution Summit to learn more. What Everyone Needs To Know About Breast Cancer-Kristi Funk, MD Download To learn more about soy and breast cancer, check out Dr. Greger's videos, Should Women At High Risk for Breast [...]