The holiday season is upon us again—a time of gathering, sharing, and indulging in delicious meals. As we plan our festive celebrations, we can create a table that not only delights the palate but also helps nourish our bodies and sustain the planet.
Plant-based eating is gaining momentum, and for good reason. Studies show that diets rich in plant-based proteins are associated with significant health benefits, including a 31% lower risk of cardiovascular disease mortality and a 25% lower risk of ischemic heart disease.[1] Also, the carbon footprint of plant-based meals is half that of their animal-based counterparts.[2]
This year, empower yourself to incorporate more plant-based options into your holiday feasting. This simple change can benefit your family's health, contribute to environmental sustainability, and accommodate various dietary needs. Here are a few reasons to give plant-based proteins a starring role on your table:
Health and Inclusivity
Plant-based proteins like lentils, chickpeas, and tofu are packed with nutrients, offering a wholesome alternative to traditional meat dishes. Additionally, plant-based meals are often more inclusive—accommodating those with dietary restrictions, religious preferences, or lactose intolerance, which affects 30-50 million Americans.[3]
Environmental Impact
Our planet also benefits from plant-based diet choices. Agriculture, especially livestock farming, contributes significantly to greenhouse gas emissions. By shifting to plant-based meals, we reduce our carbon footprint and help combat climate change. Some organizations have reported significant reductions in food-related emissions by adopting plant-based strategies.
Easy Ways to Start
- Flip the Default: Offer plant-based meals as the primary option, with meat as an add-on. For example, serve a crispy baked falafel as the centerpiece with vibrant sides like tahini and tabbouleh.
- Prime Placement: Arrange plant-based dishes at the front of your buffet line to encourage guests to try them first. Use creative names like "Sizzlin' Southwestern Black Bean Burrito" to entice diners.
- Keep it Simple: Highlight the versatility of plant-based foods. Offer soups, salads, and casseroles with cheese or nuts served on the side, ensuring inclusivity for guests with allergies.
Holiday Recipes to Try
Looking for inspiration? How about Mujadara lentils—a comforting dish of lentils and rice seasoned with warm spices—or a hearty black bean chili topped with fresh cilantro and avocado? These meals are not only satisfying but also bursting with protein and flavor.
As we celebrate, let's make our holiday tables reflect our care for one another and our planet. We can extend the season's joy to our health, environment, and future generations by embracing plant-based options. Let's make this a season of good cheer, delicious food, and mindful choices. Want to learn more about plant-based proteins for your home or workplace, check out Greener by Default.
Here's to a season of good cheer, delicious food, and mindful choices. Happy holidays!
[1] Salehin S, Rasmussen P, Mai S, Mushtaq M, Agarwal M, Hasan SM, Salehin S, Raja M, Gilani S, Khalife WI. Plant Based Diet and Its Effect on Cardiovascular Disease. Int J Environ Res Public Health. 2023 Feb 14;20(4):3337.
[2] Christopher J. Bryant. Plant-based animal product alternatives are healthier and more environmentally sustainable than animal products. Future Foods, Volume 6, 2022.
[3] Alcorta A, Porta A, Tárrega A, Alvarez MD, Vaquero MP. Foods for Plant-Based Diets: Challenges and Innovations. Foods. 2021 Feb 1;10(2):293.
