JULY 2023 30 J uly means vacations, a time to unwind, explore new places, and indulge in fun experiences. However, it doesn’t mean we have to abandon the commitment to healthy eating or a plant-based lifestyle. With a little planning and an open mindset, it’s entirely possible to enjoy a vacation while nourishing our bodies with nutritious, plant-based meals. Here are some tips: Research and plan ahead: Before heading out, research the destination to identify plant-based or healthy restaurants, grocery stores, and farmer’s markets. HappyCow is an app that provides comprehensive guides to vegan and vegetarian restaurants worldwide. Pack nutritious snacks: Traveling often involves long journeys and unpredictable delays. To avoid succumbing to unhealthy snacks, pack a variety of nutrient-dense, plant-based snacks such as fresh fruit, homemade trail mix, granola bars, mixed nuts, or homemade granola. Get creative at restaurants: So many restaurants have healthy options – sometimes, you just need to ask to create your meal with ingredients you see on the menu. Opt for accommodations with kitchen facilities: Staying at an Airbnb makes it easy to stay on the healthy path. If you cook your breakfast and lunch and go out for dinner, it’s much better than eating out three meals a day – where you’re likely to eat a meal high in fat and salt. Stay hydrated: Too often, we forget to drink enough water. Bring a refillable bottle and drink plenty throughout the day. You may have to load up on filtered water in big gallon jugs from a convenience store so you have plenty of clean water to drink in quantity. This month’s recipes center around healthy grilling – and an eggplant recipe since it is National Eggplant Month! Don’t forget, you can join my monthly membership for recipes, health videos and live Zoom cooking classes for only $10 per month. Eating healthy on vacation Baba ganoush SERVES: 6 Homemade veggie burger SERVES: 3-4 Grilled vegetable salad SERVES: 6 1. Cut the eggplant in half and add a shake of salt. Put in the air fryer or oven for about 30 minutes at 400 F. 2. Let it cool, then scoop out the eggplant into a food processor. Add the lemon juice, tahini, garlic, cumin, smoked paprika, and salt. Blend until smooth. 3. Layer pesto, baba ganoush, roasted veggies and olives onto flatbread or use as a dip. 1. In a small bowl, mix the chia seeds with water and let sit for a few minutes. Gel will form. 2. Put everything into a food processor and pulse until it is a chunky blend. Don’t over-process! 3. Divide into four patties and put in the fridge for at least 30 minutes. Use parchment paper to separate. 4. Cook on the stove with a little avocado oil for about eight minutes each side or put on a well- oiled grill. 5. Top with guacamole. 1. Heat the grill to medium heat. 2. Chop the squash, zucchini, bell peppers and asparagus. Add them to a large bowl and add one tbsp. of olive oil and a few shakes of salt, pepper and garlic powder. Transfer to two grill pans and place on the grill to cook for about 30 minutes. Stir them a couple of times during cooking. Brush the ears of corn with a small amount of oil and place directly on the grill grates. 3. To make the dressing combine the lemon juice, apple cider vinegar, maple syrup, minced shallots, olive oil, Dijon mustard, fresh thyme, and rosemary. 4. Cut the corn off of the cob. Add the greens to a large bowl and toss with all the veggies. Add the fresh tomatoes and dressing. • 1 large eggplant • ½ tsp. salt + a few shakes, divided • Juice of one lemon • ¼ cup tahini • ½ tsp. garlic granules • ¼ tsp. each: cumin, smoked paprika • Prepared pesto, roasted veggies, flatbread and olives • 1 tbsp. chia seeds + 3 tbsp. water • 1 can black beans, drained • 1 can cannellini beans, drained • 1 cup cooked quinoa • 1 cup rolled oats • ½ cup red onion, diced • 3 garlic cloves, minced • ⁄ cup cilantro, chopped • 1 tbsp. olive oil • 1 tsp. each: chili powder, cumin, salt • ½ tsp. pepper • 2 tbsp. ketchup • Guacamole • Buns • 3 ears corn • 2 yellow squash, sliced • 2 zucchini, sliced • 2 bell peppers, sliced • 1 red onion, sliced • 1 bunch asparagus, chopped • 1 carton grape tomatoes, halved • 1 box spring mix • 1 tbsp. olive oil • Salt, pepper, garlic powder • Juice of one lemon • 1 tsp. apple cider vinegar • 1 tsp. maple syrup • 1 tbsp. minced shallots • ¼ cup olive oil • 1 tbsp. Dijon mustard • 1 tsp. fresh thyme • 1 tsp. fresh rosemary Ingredients Ingredients Ingredients Dressing Directions Directions Directions Plant - based Wellness Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN WE HAVE MOVED 4600 E Shea Blvd | Suite 100 | Phoenix, AZ 85028 NW corner Tatum and Shea | West of Trader Joes 602.955.8700 • FPSAZ.com IN PRACTICE CELEBRATING EXPERT DOCTORS AND PRACTITIONERS. CONVENIENT SERVICES. EXTENDED HOURS. Our Family Caring for Yours

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