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Hi friends,

Are you getting all of the essential nutrients on a plant-based diet? Or have you ever had to convince anyone else that you are? This episode is for you.

Plant-based registered dietician nutritionist Nisha Melvani is here to answer all of our questions about vegan nutrition. We cover protein, vitamins, minerals, and how to prepare plant-based foods for optimal digestion and tastiness.

We learn all about nutrient-rich plant-based foods, and some quick and easy recipe ideas to make sure you’re getting everything your body needs.

Whether you are new to plant-based nutrition or not, you’re bound to learn some useful healthy eating tips in this episode!

♡ Toni & Michelle

EPISODE SHOW NOTES

• About Nisha and her journey towards studying a Masters of nutrition at Columbia University
• How and why Nisha transitioned into plant-based living
• Nisha’s experience living in Jamaica, England, Montreal, and New York
• What Nisha learned from her Indian heritage and how it influences her plant-based cooking
• The challenges that Nisha encountered when transitioning to plant-based living & the conflicting information that she learned in nutrition school
• The truth about the protein obsession, and what people should really obsess over in their diets
• Meeting protein needs on a plant-based diet throughout each phase of life
• Why our bodies need protein & how to eat enough plant-based protein
• The relationship between protein and bone health
• Protein-rich plant foods & how many servings to eat per day
• Lectins & the importance of soaking dried legumes
• What you need to know about cooking beans in a pressure cooker
• Some of Nisha’s favorite easy, fast, & healthy plant-based protein bowl recipes
• Why fiber is essential & how to properly introduce more fiber into the diet to prevent bloating and discomfort
• What is enough water intake & why you should drink more water when increasing your fiber
• Why it’s important to chew slowly
• How more fiber can help build a stronger gut lining
• The calculation you need to know to understand the fiber content in processed foods
• Why iodine is essential & how to get it on a plant-based diet
• Iodine’s importance during pregnancy
• Iron-rich plant-based foods & how to get enough on a plant-based diet
• Tips to get rid of the aftertaste in tempeh
• The benefit of fermented foods vs non-fermented foods
• Why it is important to consume healthy fats & plant-based fat sources
• The importance of maintaining the joy of eating
• The meaning behind “cooking for peanuts”
• Thank you to our sponsors Caraway Home (https://www.carawayhome.com/plantpoweredkitchen/ or code plantpoweredkitchen at checkout for 10% off) and Bootstrap Farmer (https://www.bootstrapfarmer.com)  

NUTRITION RESOURCES

• How to get all your nutrients when you're vegan
• Vegan Vitamins
• Plant-Based Dietitians
• Must-Read Health Books
• Daily Dozen Checklist
• Vitamin B12
• Omega3s / DHA

RECIPES

• Legumes Recipes: Plant Based on a Budget
• Legumes Recipes: Cooking for Peanuts
• Tofu Recipes

Find Nisha

• Nisha’s Instagram
• Nisha’s website

Related Episodes

• #75: Gut Health & Why it Matters With Dr. B

•  #76: Fiber 101 With the Gut Doctor

CONNECT WITH TONI OKAMOTO:

WEBSITE | YOUTUBE | IG | TikTok | TW | FB 

CONNECT WITH MICHELLE CEHN:

WEBSITE |  YOUTUBE | IG | TikTok | TW | FB 

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