COM Outlook Spring 2019

26 | DR. KIRAN C. PATEL COLLEGE OF OSTEOPATHIC MEDICINE While the benefits of a plant-based diet are becom- ing increasingly apparent, there seems to be a crucial piece of the conversation missing. In fact, it is probably the most important part: What exactly does plant- based even mean? In addition, what are the ways not only to make the transition possible, but also enjoyable? The KPCOM student group Plant-Based Healthcare has been engaging classmates in nutritional education since its inception in May 2018. The student body has learned the “why” and now wants to know the “how” of plant-based eating. I would like to clarify that plant-based eating does not necessarily mean being vegan. Plant- based eaters subsist primarily on plants, but might eat some animal foods. Whether you are in it for your health, animal welfare, environmental protection, or global hunger alleviation, every herbivorous meal counts. I have been there. Most people envision themselves staring blankly at a bland bowl of rice and beans day in and day out when they contemplate a plant-based diet. After dealing with my own frustration with too many bland meals, I started experimenting in the kitchen. I want to share how plant-based eating can be both appetizing and rewarding. My first tip is to transition slowly. Adopting a plant-based diet can be intimidating at first, but it becomes easier with time. Wanting the best for your body and choosing to reduce animal foods in your diet is already an accomplishment. The literature abounds with data that the intrinsic saturated fat, cholesterol, hormones, and antibiotics in meat, dairy, and eggs should be consumed in careful moderation, if that. A common concern people have is how to get enough protein without consuming animal products. This is readily possible if you enjoy beans and legumes, but protein is also found in cruciferous vegetables like kale, broccoli, cauliflower, and cabbage, as well as in whole grains like barley and oats. Products like tofu, seitan, and tempeh serve as hearty, protein-dense substitutes for animal products. If you have little experience cooking, or even eating, tofu, there are several ways to transform the squishy block of soy into the star of the show. First, select the right tofu for the dish; different types serve different purposes. Silken tofu is extremely soft and can make an excel- lent addition to a breakfast smoothie or soup. If you want a thicker, meatier option, press extra-firm tofu slices between two clean kitchen rags and place a heavy pot on top. Letting the tofu sit this way for at least 30 minutes will allow it to soak up any marinade. Bake it at 425 degrees for about 15 minutes, flipping halfway through, and I guarantee your tofu will be flavorful. Slice and serve these beauties in a salad or with rice and vegetables for the ultimate craving crusher. Determining how to make a quick, healthy meal is a challenge everyone can relate to—especially medical STUDENT Perspective STUDENT PERSPECTIVE How to Transition to a Plant-Based Diet BY JONATHON FOX KITCHEN EXPERIMENTS Plant-based eating can be both appetizing and rewarding.