Good for your Health, Good for the Planet

There’s no better time than Earth Month to recognize how plant-based diets have been increasing in popularity and continue to be a part of the conversation in culture. Increased awareness globally around health, animal welfare, and environmental protection is encouraging more people to take the leap and include plant-based meals in their routine (hello Meatless Mondays!). As it stands, we are currently using up the world’s resources faster than the time it takes to replenish them. Switching to plant-based meals a few times a week can be one of the best things to do to take care of our planet.

Here at The Cumin Club, we are all veggie-friendly, all the time! Indian meals are typically packed with plant-based goodness, not to mention super flavorful and nutritious. The many diverse regions of India offer their own unique takes on plant-based meals, which leads to a variety of options so you’re never bored!

Some of my favorite veggie-friendly meals here at The Cumin Club include Bhindi Masala, Pav Bhaji, and Dal Fry. These dishes are also high in fiber, which helps with appetite regulation and therefore portion management. Vegetables are also generally low in calories, which supports weight loss (and gets us beach-ready!). As many of us probably know already, vegetarian diets have been associated with a reduced risk of heart diseases (2) and bowel cancers (3). So upping the amount of veggies is a great idea across the board, especially when it’s packed with flavor!

Plants have critical nutrients that support the body running at its best. For example, spinach is high in Vitamin K which plays a role in blood clotting and maintaining bone health, while cabbage is high in sulforaphane — an antioxidant that helps to reduce inflammation and cell stress’(and aren’t we all looking for more ways to de-stress?). (5). Just looking at the nutrient content of spinach and cabbage shows that consuming a variety of veggies each day helps maximize health benefits from your head to your toes. One of my favorite spinach-based dishes is Palak Paneer, have you tried it yet?

Following a balanced diet is the key to optimizing your health. Protein provides the building blocks our bodies need to grow and maintain our muscles. Different foods contain different building blocks — and we need a mix of these for growth and repair. Typical protein sources include meat, fish, dairy, and lentils. To make sure you have enough protein while eating plant-friendly, think about

Having different types of dal and beans as part of your diet: toor dal that features in our Dal Chawal meal kit and black lentils that feature in our Dal Makhni meal kit

• Having paneer as part of your diet, like in our Paneer Butter Masala meal kit

• Using low-fat greek yogurt as a marinade for your veggies or proteins

• Eating vegetable curries with a higher protein alternative to rice like our khichdi meal kit, quinoa, or bulgur wheat

• Or serving raita as a side made with low-fat greek yogurt

 

As much as we love our beloved junk food (I’m looking at you chips and samosas), we are going to do better for our body and the planet by having a diet rich in a variety of veggies and proteins.

The Cumin Club is here to make it easier than ever to start incorporating plant-based meals a few times a week (or every day if you want — it’s THAT good!). All you need is water and it only takes 5ish min to make! Our meals get delivered right to your doorstep and our 30+ options mean that you can switch it up. If you’ve made a personal goal to try to eat more plant-based meals this Earth Month, Indian food is the best way to start!

References:

1. Collinson P, Young I, Antal L, Macbeth H. Food and sustainability in the twenty-first century. 2019.
2. Kahleova H, Levin S, Barnard N. Vegetarian Dietary Patterns and Cardiovascular Disease. Progress in Cardiovascular Diseases. 2018;61(1):54–61.
3. Orlich M, Singh P, Sabaté J, Fan J, Sveen L, Bennett H et al. Vegetarian Dietary Patterns and the Risk of Colorectal Cancers. JAMA Internal Medicine. 2015;175(5):767.
4. Zhong V, Van Horn L, Greenland P, Carnethon M, Ning H, Wilkins J et al. Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Internal Medicine. 2020;180(4):503.
5. Farag M, Motaal A. Sulforaphane composition, cytotoxic and antioxidant activity of crucifer vegetables. Journal of Advanced Research. 2010;1(1):65–70.