The Plant-Based Table

Almost everyone agrees it’s a good idea to eat more fruits and vegetables, but just how much can an entirely plant-based diet improve your health?

According to many doctors, nutritionists and scientists who have conducted studies on plant-based diets in recent years, it is almost irrefutable that switching out meat and dairy for unprocessed, plant-based foods is a good call when it comes to health. It tends to improve blood pressure and blood sugar, as well as help achieve a healthier body weight.

Claire Brown, a resident of Winter Garden, has been vegetarian for most of her life. But last year, she decided to start getting even more serious about a wholesome, natural and entirely plant-based diet. She started with an online class through Cornell.

“I was blown away,” she says. “I always knew plants were the best thing for you, but I never realized it was something that was actually studied … and I never knew the science behind it.”

After completing certifications in plant-based nutrition from Rouxbe Cooking School and the Physicians Committee for Responsible Medicine, Brown is ready to share her knowledge of the advantages of a plant-based diet, as well as the practical techniques of cooking these foods, with the community.

She will be teaching a six-week class called “Kickstart Your Health,” starting Oct. 1, at the Jessie Brock Community Center in Winter Garden. Topics will include natural appetite control, breaking the seduction of food, digestive health and healthy blood pressure. 

Each class will include cooking demos, sampling and recipes to take home.

“It’s basically to show that plant-based cooking isn’t that hard, tastes good, and hopefully, you’ll give it a try and see how it affects your health,” Brown says. “I’m going to challenge them and say, ‘Listen. It’s a few weeks out of your life. Try it. Try something different.’”

She persuaded her husband, Eric, to try it, after he had been prescribed a medication for his high blood pressure. Eric didn’t think he could give up meat, but he did give up dairy. His cholesterol was tested the day before he eliminated dairy: 215. He had another test just five days later: 155. 

“It’s not a guarantee; not everybody’s the same,” Claire Brown says. “But regardless of where you are … a vegan diet is going to be beneficial for you because it lets your body do what it needs to do. It lets it heal itself; it lets it work to its optimal level. It’s not getting weighed down.

“I’m not here to change anyone’s mind … but I think if people just hear about the evidence that’s already been discovered, they don’t need to be convinced,” she says. “They’re going to know. And at least then they’re going to have the chance to make an informed decision,” she says. 

Food For Life Nutrition and Cooking Classes

WHEN: 6 to 8 p.m. Thursdays, Oct. 1 through Nov. 5

WHERE: Jessie Brock Community Center, 310 N. Dillard St., Winter Garden

COST: $60 for city residents, $72 for non-resident for the six-class series

REGISTRATION: cwgdn.com/resident/recreation

More information: Claire Brown: (407) 694-5972, [email protected], or visit plantbasedtable.net.

CLAIRE BROWN’S VEGAN CHILI

INGREDIENTS

1 onion, chopped

2 cloves garlic, minced

1 green pepper, chopped

1 red pepper, chopped

1 cup corn, fresh or frozen

1 package cauliflower, fresh or frozen

1 28-ounce can diced tomatoes

1 6-ounce can tomato paste

1 to 2 cups vegetable stock

1 tablespoon apple cider vinegar

1 tablespoon blackstrap molasses

1 can each kidney, pinto and black beans, rinsed and drained

1-2 tablespoon chili powder

1-2 teaspoon cumin

Salt and pepper to taste

METHOD

• Put all ingredients in a pot and cook for about an hour, or use a slow cooker and let it simmer all day.

• Serve with steamed greens or cornbread, or over rice or a baked potato.

VEGAN CORNBREAD

INGREDIENTS

1 1/2 cups cornmeal

1/2 cup whole wheat flour

2 tablespoon ground flax seed

1 tablespoon baking powder

1/4 teaspoon salt

1 cup vegan milk (almond, soy, coconut, rice, cashew, etc.)

1/2 cup applesauce

2 tablespoons pure maple syrup

METHOD

• Preheat oven to 375 degrees.

• Whisk the dry ingredients together. Add the wet ingredients and mix.

• Pour into a glass baking dish and bake for 20 minutes.