It’s such a pleasure to have Stephanie McKercher, MS, RDN, on my plant chat today. Stephanie is a plant-driven registered dietitian, recipe developer, and food photographer based in Denver, Colorado. Stephanie helps others find true balance and commit to wellness without restrictions through her healthy plant-based blog, The Grateful Grazer, and her new non-diet virtual wellness program. Connect with Stephanie on her website and on Instagram, Facebook, Twitter, and Pinterest. Continue reading to learn more about Stephanie’s nutrition philosophy!
What is the inspiration behind your blog, The Grateful Grazer?
The Grateful Grazer is primarily inspired by the beautiful colors and delicious flavors of whole plant foods. By sharing my recipes and food photos, I hope to convince others to add more plant-based meals and experience how exciting and delicious healthy eating can be.
How do you, as an RD, help people on their health journey?
Besides the nutrition advice and healthy recipes I share on my blog, I also help people adopt healthy habits without dieting through 1-on-1 virtual coaching and my new plant-driven virtual wellness program. However I work with someone, I like to focus on including more nutritious plant foods instead of counting calories or restricting specific food groups.
What is your own personal health and wellness philosophy?
My personal health philosophy is about maximizing plant-driven wellness without any restrictions. I learned from both personal and professional experience that strict diets often don’t lead to better health, so I help people focus on the positive aspects of nutrition and how amazing healthy eating can make us feel, instead of stressing over specific foods that need to be avoided. My goal is to inspire people to happily cook from home with more vegetables, fruits, whole grains, beans, nuts, and seeds.
What are your favorite tips for helping people eat a healthier, delicious plant based diet?
My number one tip is to aim for variety! Including a variety of colors from whole plant foods helps us get all the different nutrients we need from our food. Even better, more variety means healthy eating never gets boring. There are so many possible flavor combinations and recipe ideas. Experimenting with these combinations and getting your hands dirty in the kitchen is the best way to find your own favorite flavors.
What benefits do you think people might be surprised to learn come from eating a plant-based diet?
Many people are surprised to learn that you can actually save money by cooking with more whole plant foods. I was able to cut my food bill big time by choosing more affordable plant-based staples like dried beans and grains instead of pricier meat and dairy products and packaged foods. To save even more, I’m putting in a greenhouse this spring to grow more of my own food too!
What is the number one thing you want people to know about the power of healthful eating?
The most important thing to remember is that healthy eating has the power to influence almost every other aspect of our lives. We need energizing nutrients from whole foods to be great friends, spouses, parents, and employees – and to accomplish everything else we want in life. The benefits of healthful eating go way beyond body size or appearance. Healthy eating energizes us to reach nearly any life goal out there – it’s so powerful!
What are your five favorite plant foods you simply can’t live without?
Avocado
Beans (chickpeas and black beans are my favorite!)
Udon Noodles with Asparagus and Greens. A quick and easy plant-based meal that can be served warm, room temperature, or cold. Great for packed lunches!
Ingredients
Scale
2 bundles dried udon noodles (preferably whole wheat, substitute with another Asian-style noodle if desired)
2 tablespoons toasted sesame oil
2 cups asparagus, ends chopped off and thinly sliced on a bias
1 cup frozen shelled edamame
¼ cup chopped green onions
1 tablespoon sesame seeds
1 tablespoon rice wine vinegar
1 teaspoon maple syrup or honey
1 teaspoon soy sauce or tamari
½ teaspoon fresh grated ginger
1 cup packed roughly chopped baby spinach
Optional toppings: black pepper, crushed red pepper, crumbled seaweed snacks (I used wasabi flavor)
Instructions
Add noodles to boiling water and simmer 5 minutes or until cooked. Drain and rinse noodles with cold water and set aside.
While noodles are cooking, heat oil in a wok or large skillet. Once hot, add asparagus and cook 3-4 minutes. Add edamame, green onions, vinegar, maple syrup/honey, soy sauce/tamari, and ginger and cook until edamame is warmed through, 3-4 additional minutes.
Add baby spinach and toss with noodles until mixed and noodles are coated in sauce. Remove from heat and top with black pepper, crushed red pepper, and/or crumbled seaweed snacks as desired. Serve hot or allow to cool to room temperature. Noodles can also be chilled and served as a salad. If noodles are sticking together, mix with 1-2 additional teaspoons oil as needed. Enjoy within 5-7 days.
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