With fall just around the corner and the holiday season ramping up, I am finding that I am busier than ever with projects and deadlines. As a dietitian, I try to make nutrition an upmost priority during these busier times but let’s face it, we’ve all been there – home after a long day with little energy to cook up a nutritious meal!

Plant-based meal delivery service to the rescue

A few months ago I was looking into healthy meal delivery services since this seems to be a trend these days and I was craving some convenience. I came across Veestro, an organic plant-based meal delivery service. I fell in love immediately and even shared them on WSPA – CBS with North and South Carolina viewers. Veestro is an organic plant-based meal delivery service for busy, health-minded individuals. If you go to their website, you can choose from their wide variety of meals, meal packs and fresh juices. They will ship them fresh-frozen to your door and all you have to do is heat to eat.

Plant-based benefits

As a dietitian, I am always advocating a plant-based way of eating which means a diet that focuses on vegetables, fruits, grains, nuts, seeds and legumes. Plant foods are naturally cholesterol-free and lower or free of saturated fat, which is linked to heart disease in excess. They contain fiber, which helps regulate digestion and remove cholesterol from the bloodstream. Additionally, fruit and vegetables contain plenty of cancer-fighting antioxidants, which act to keep our cells healthy.

Breakfast Burrito

Nutrients of focus

On that same note, there are certain nutrients to be wary of when subsisting exclusively on a primarily plant-based diet, including vitamin B12, calcium, iron, and zinc, which I discuss below. These nutrients are much easier to obtain and more bioavailable to us from animal foods. However, that doesn’t mean you can’t get them from plants, you just have to be more cognizant of your choices.

Iron: Iron is important for carrying oxygen to our cells and low levels are usually indicated by fatigue or compromised immunity. Heme iron from animal foods like red meat is most easily absorbed and utilized than non-heme iron which is found in plant foods. However, there are ways to enhance our body’s ability to absorb and utilize iron from plant-foods. The trick is vitamin C, which will enhance absorption by neutralizing anti-nutrient phytic acid and make iron more bioavailable to us. Several Veestro meals contain ingredients like lentils, soybeans, tofu and quinoa – all of which are good sources of iron. These meals also happen to contain vitamin-C containing foods namely vegetables, which will aid bioavailability of iron so we can reap benefits like more energy and a strong immunity.

Veestro meals for iron: Breakfast Burrito, Three Layer Scramble, Soba Noodles in Peanut Sauce, Enchilada Casserole, Lentil Meatloaf, Golden Chickpea Stew, Kale and Quinoa Salad, Chick’n Quesadilla, Veggie Burger Patty, Quinoa Burger Patty, Spinach Pie

Veggie Lasagna

Calcium: Contrary to popular belief, calcium is found in more foods than just dairy and needed for more processes than just maintaining bone health. Tofu, soybeans, soy milk and leafy greens are all good sources of calcium and found abundantly in many Veestro meals. Calcium is the most abundant mineral in the body and needed for muscle, nerve and vascular function.

Veestro meals for calcium: Savory Croquettes, Oatmeal Breakfast Pie, Red Curry with Tofu, Enchilada Casserole, Eggplant Casserole, Kale and Quinoa Salad, Chick’n Quesadilla, Spinach Pie

Vitamin B12: Vitamin B12 is well known by plant-based eaters for being one of the most difficult nutrients to obtain since it is almost exclusively found in animal foods. This nutrient plays an essential role in metabolism and maintaining a healthy nervous system. Several Veestro meals contain nutritional yeast which is one of the few plant-based sources of B12.

Veestro meals for B12: Savory Croquettes, Country Fried Chick’n, Thai Chick’n Stew, Pizza Napaoletana, Chick’n Nuggets

Chocolate Cheezcake

Zinc: Several Veestro meals contain tofu, tempeh, beans, nuts and seeds, all of which are good sources of zinc. Similar to iron, you will want to eat these foods with vitamin C to aid bioavailability in the body. Vitamin C is reliably found in fruits and vegetables and abundantly found in Veestro meals. Zinc is important for maintining immunity.

Veestro meals for zinc: Breakfast Burrito, Lentil Meatloaf, Golden Chickpea Stew, Chick’n Quesadilla, Moroccan Melange, Veggie Burger Patty, Quinoa Burger Patty, Tomato Lentil Soup, Hearty Vegetable Bean Soup

Protein: The popular notion about protein from plant foods is that you will not get enough. Typically when we think of protein, we think of eggs, fish and meat. These foods boast protein in their “complete” form while most plant-based sources of protein are considered “incomplete”. It is important to note that proteins are made up of building blocks called amino acids – some which are made by our body and some of which are considered essential and must be obtained from food. Protein is important for immunity, hormones and rebuilding our tissues and muscles. The key to reaping the benefits of protein from plant-based foods is to eat a variety to ensure your body is getting an array of essential amino acids it needs to build a complete protein.

Veestro meals for protein: Breakfast Burrito, Three Layer Scramble, Country Fried Chick’n, Chick’n Nuggets, Lentil Meatloaf, Veggie Burger Patty