Episode 12 – Plant-Based Pantry Essentials

Episode 12 – Plant-Based Pantry Essentials

Listen to “Plant-Based Pantry Essentials” on Spreaker.

Description:

Let’s help you stock your pantry! In this quick episode about plant-based pantry essentials, registered dietitian Laura Baum discusses useful pantry items for a plant-based diet plus their health benefits.

In this episode you’ll hear:

0:45 – Basic pantry items for a plant-based diet and their health benefits

9:35 – Advanced pantry item suggestions

10:40 – What is nutritional yeast

13:20 – Laura’s top 3 pantry items

Episode 11 – Vegan Athlete Diet with Former NHL Player TJ Galiardi

Episode 11 – Vegan Athlete Diet with Former NHL Player TJ Galiardi

Listen to “Vegan Athlete Diet with Former NHL Player TJ Galiardi” on Spreaker.
Description:
Have you ever wondered what pro athletes eat or whether vegan diets are good for athletes? In this episode, former NHL hockey player TJ Galiardi provides a window into what he and his teammates ate before and after games, when and why he became vegan and the changes that resulted. You’ll hear TJ’s sports nutrition insights and even if you’re not a professional athlete, you’ll get some tips on what to eat to achieve optimal results when exercising or engaging in sports.

In this episode you’ll hear:

1:50 – TJ’s story on becoming a vegan while playing professional hockey in the NHLM

6:00 – Plant-based & vegan in the NHL today

7:30 – When and what TJ and his teammates ate before a game or practice

11:20 – TJ’s current favorite recreational sport and what he eats

14:00 – Best ways to hydrate for exercise and sports

15:50 – Recovery foods postgame or after training

19:00 – TJ’s opinion on the need for supplements for vegan athletes

20:20 – Can a teen be vegan and excel at sports

Episode 10 – Healthy Snack Recipes

Episode 10 – Healthy Snack Recipes

Listen to “Healthy Snack Recipes” on Spreaker.

Description:

Learn how to make two plant-based healthy snack recipes, one savoury and one sweet, with Physician & Culinary Medicine Expert Dr. Sabrina Falquier. The savoury snack being made during this podcast is popcorn and the sweeter snack is chocolate bark. You can join along in your kitchen or simply listen and save this episode for another time when you’re ready to make these guilt-free snacks.

Popcorn Ingredients:

  • Air popped popcorn or microwave popcorn. You’ll need ½ cup dried kernels and a paper bag (like a lunch paper bag) if you’re popping the popcorn in a microwave, or 1 store-bought bag of plain popcorn.
  • 1 ½ tsp Tabasco sauce
  • 1 tsp Tajin (which is a Mexican spice) or Chili powder
  • Lemon or lime rind (optional)

Chocolate Bark Ingredients

  • 1 – 10 oz. bag chocolate chips or a 2 – 4 oz. bar of dark chocolate (total about 2 cups chopped, before melting), cut into rough 1/4-1/2 inch pieces. If you want this to be vegan, make sure you are using vegan chocolate.
  • Toppings of your choice. Some suggestions;
  • 1/2 cup dried fruit of your choice (dark cherries, apricots), roughly chopped
  • 1/2 cup nuts of your choice (pecans, walnuts), roughly chopped
  • 1/4 cup dried, unsweetened shredded coconut
  • Fresh berries of your choice like blueberries or raspberries which are lower sugar fruits

Episode 9 – Indoor Vegetable and Herb Garden Tips

Episode 9 – Indoor Vegetable and Herb Garden Tips

Listen to “Indoor Vegetable and Herb Garden Tips” on Spreaker.

Whether you’re considering growing vegetables and herbs indoors on a window sill, using hydroponics or smart gardens, horticulturist and guest Paul Zammit discusses realistic expectations that one should have for an indoor garden plus some indoor growing tips.

In this podcast you’ll hear:
1:20 – What to keep in mind when growing an indoor vegetable garden

3:20 – What direction should the indoor garden face if using natural light?

4:05 – Paul’s tips on growing lights

5:10 – Hydroponics explained

7:10 – Smart gardens

8:10 – Best vegetables and herbs to grow indoors

10:10 – Air purifying plants

11:40 – Toxic house plants for small children and pets

Episode 8 – Backyard Vegetable Garden Tips

Episode 8 – Backyard Vegetable Garden Tips

Listen to “Backyard Vegetable Garden Tips” on Spreaker.

Outdoor vegetable gardening is gaining in popularity for many reasons including its mental and physical health benefits. What better way to increase the vegetable varieties in your plant-based diet than to plant them at home? In this episode about how to prepare a vegetable garden, horticulturist, professor and radio guest Paul Zammit offers tips for outdoor vegetable growing. From seeds to soil, this episode will help you plant a successful vegetable garden.

In this podcast you’ll hear:
1:20 – Bridging culinary and horticulture

3:15 – The high demand for seeds

3:40 – The importance of sunlight

4:10 – Understanding soil type

4:40 – Consider your water source

5:05 – In-ground, raised beds and container gardening

6:40 – Should people start planting seeds indoors or outdoors?

11:00 – Preparing the soil

14:15 – Fertilizing

15:50 – Best time to water

17:50 – Using mulch to conserve moisture

18:30 – Protecting the garden from insect pests and animals

25:00 – Dealing with weeds

26:50 – Top 10 easy-to-grow vegetables

Episode 6 – What is a Functional Food?

Episode 6 – What is a Functional Food?

Listen to “What is a Functional Food?” on Spreaker.

People are increasingly looking to be proactive in supporting their health and are seeking functional foods. But what are functional foods exactly? In this episode,
founder and CEO of functional food brand JOYA, Ruth Elnekave, along with Kate Taylor Martin, owner of superfood café nutbar, provide their insights on this rising product category.

In this podcast you’ll hear:
2:00 – Kate’s journey to opening superfood café nutbar
6:30 – Ruth’s path to founding functional food brand JOYA
10:45 – What are functional foods?
12:45 – Functional foods you already have at home
14:45 – Medicinal mushrooms
16:30 – Matcha
17:00 – Fermented foods
17:50 – Can collagen be vegan?
19:00 – Are functional foods expensive?
26:20 – Misleading information about functional foods
32:00 – What are adaptogens?
36:30 – Is chocolate a functional food?
44:45 – Ruth and Kate’s top 3 functional foods

Episode 5 – Algae: The Food of the Future?

Episode 5 – Algae: The Food of the Future

Listen to “Algae: The Food of the Future?” on Spreaker.

It has been touted as the food of the future and the most nutrient dense food on the planet. In this episode, Catharine Arnston, Founder & CEO of Energybits, discusses algae which she describes as a food that’s “a gift to us from mother nature”. Packed with vitamins, minerals and protein, it’s a multi-billion-dollar crop in Asia but not particularly well known as a food outside of Asia.

In this podcast you’ll hear:
1:15 – How Catharine got into the algae business
5:00 – Algae as a food
9:00 – Algae subcategories: Macroalgae and micro-algae
9:30 – 2 types of microalgae: 1) Blue-green 2) Green
10:15 – Difference between spirulina and chlorella
22:00 – How is microalgae grown and processed?
24:45 – Beware of heavy metals in algae
27:25 – NASA’s use of algae on space missions
28:50 – Products made from algae
29:45 – Algae trials related to COVID
30:30 – The science behind algae
31:15 – Are there health warnings?
33:45 – Benefits of algae for a plant-based diet
39:15 – Chlorella as a detoxifier and immunity booster
44:15 – Companies bringing algae to the mass market 

If you want to give algae a try you can visit the ENERGYbits® website at energybits.com. Use discount code AFN for 20% off your order!

If you use the discount code to make a purchase, Alternative Food Network will earn a commission at no cost to you. We do this only for products we like. 

Episode 3 – The Plant Based Diet: Healthy Fat

Episode 3 – Healthy Fat

Listen to “Healthy Fat” on Spreaker.

In this 20 minute episode, Fay and Ashley are back discussing fat, why our bodies need fat and what plant based foods have healthy fats. You’ll also get great information about cooking with plant-based oils and their smoke points. As a bonus for our audience, Fay and Ashley have provided some great plant-based recipes (below).

In this podcast you’ll hear:
2:45 What are the four types of fats?
3:20 What are saturated fats?
3:50 What are trans fats?
4:30 What are mono-unsaturated fats?
4:45 What are poly-unsaturated fats?
5:30 Coconut cream
7:40 Examples of plant-based foods with good fat
9:00 Avocado
11:30 Why do we need fat?
12:15 How much fat should someone have on a daily basis?
14:00 Cooking with plant-based oils and their smoke points
17:45 Baking and cooking with avocado oil
19:30 Ashley’s cashew cheese sauce
19:45 Fay’s coconut whipping cream

This episode’s show notes are brought to you by Vurbl. Vurbl is launching new technology for audio creators like us. Join the beta at https://vurbl.com/.

Recipes

CASHEW CHEESE SAUCE (courtesy of Ashley Kitchens)
Ingredients
2 cups soaked cashews
¼ cup nutritional yeast
2 tbsp. miso paste
Squeeze of lemon
Water to thin it out

Instructions
Blend ingredients.
Pour into a bowl. Add dash of cayenne pepper.

WHIPPED GUACAMOLE (courtesy of Fay Knights)
Ingredients
4 medium-large ripe avocados
1 organic lemon or 3 limes juiced
1 tsp organic garlic powder (or 1 crushed garlic clove)
1/2 tsp organic onion powder
1 tsp fine pink Himalayan salt
1/2 tsp organic ground black pepper
punch smoked paprika optional

Instructions
Add all ingredients to a high speed blender and blend on medium for 20-30 seconds.
Taste test and add more lemon/lime juice, salt, and pepper if desired.
With a rubber spatula, transfer to a serving bowl and enjoy!

COCONUT WHIPPED CREAM (courtesy of Fay Knights)
Ingredients
1 can full fat organic coconut milk
1-3 tbsp powdered organic cane or maple sugar depending on how sweet you like it – if you use maple, the whipped cream may have a more cream like colour instead of white.
1 tsp organic vanilla extract

Optional:
pinch cinnamon and/or fine pink Himalayan salt

Instructions
Refrigerate coconut milk can the night before.
Day of: start by putting a medium metal or glass mixing bowl in the freezer while gathering your ingredients and doing step 3.
Remove can of coconut milk from fridge, flip over and open the can from its opposite side. Pour out the water that has separated from the coconut fat. Tip: pour it in a sealable cup and store in the fridge to drink later or add to smoothies.
Remove bowl from the freezer. Scoop out coconut cream that is left in the can (after pouring out water) into the bowl and add organic powdered sugar and vanilla.
Beat on low with an electric mixer until well combined (maximum 1 minute).
Serve with your favourite fruit or dessert right away or cover bowl tightly with wrap and store in the fridge.

Notes
Lasts in the fridge for up to 5-7 days Do not over beat. If it’s over beaten the coconut fat will start to liquefy. You can substitute maple syrup, honey, or coconut nectar instead of powdered cane sugar but do not use more than 1-2 tsp because it will become too liquidy and will also separate a bit when stored in the fridge. Use a high fat coconut milk. These generally say “full fat” or “premium fat” on the can. Do not use cans that say “light” – light versions have very little fat content (not enough to make the whipped cream). 

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