Welcome to my Plant Chat, Toby Amidor! Toby is a registered dietitian (and a friend and colleague!) who has over 13 years of experience in food and nutrition. She trained as a clinical dietitian at New York University and has counseled patients for over 6 years in private practice. Through ongoing consulting and faculty positions, she has established herself as one of the Tri-State Area’s top experts in culinary nutrition, food safety and media (Internet, TV and print). Toby is the founder of Toby Amidor Nutrition, where she provides nutrition and food safety consulting services for individuals, restaurants and food brands. For 10 years she has been the nutrition expert for FoodNetwork.com, writing for their Healthy Eats Blog, and is a regular contributor to U.S. News and World Report Eat + Run blog, MensFitness.com, and Today’s Dietitian, with her own “Ask the Expert” column. She is also the author of The Healthy Meal Prep Cookbook, and The Easy 5-Ingredient Healthy Cookbook. Continue reading to learn more about Toby’s advice for easy 5-ingredient plant-powered eating.
What was the inspiration behind your book on 5-ingredient healthy cooking?
As a working mother of three kids, I need SIMPLE recipes that I can whip up with ingredients that I can easily find. I loathe going to three supermarkets to find all the ingredients in some “fancy” recipes, so I took matters into my own hands and created recipes using easy to find, healthy ingredients.
How does this type of cooking style help people live healthier lives?
I like to cook simple, delicious meals that don’t take a long time in the kitchen. My recipes are perfect for beginners or those who want simple, healthy recipes to cook regularly.
Why do you think people have a difficult time fitting healthy eating into their lifestyles?
Getting organized in this hustle and bustle type world isn’t easy—even for me! In The Easy 5-Ingredient Healthy Cookbook I provide simple tips for getting your pantry organized and simple meal prepping tips (you can find full meal prepping tips in my previous cookbook The Healthy Meal Prep Cookbook and my upcoming cookbook Smart Meal Prep for Beginners (July 2018). I also tell you which simple cooking tools and equipment and provide the nutrition breakdown (calories, fat, protein, etc) for each recipe along with a measurable portion size.
What are some of your easiest diet tips that can make a big impact on health and lead to eating more whole plant foods?
A few of my simple diet tips include:
1) Make plants the center of the plate: Whether you’re a carnivore or vegetarian, fruits and vegetables should make up half your plate. It should then be complimented with whole grains and lean protein (plant or animal).
2) Planning goes a long way: When you know the recipes you want to cook, go food shopping, and plan when you will be cooking it help takes the guesswork out of your daily meals. When you plan all of these steps, and follow through you have a better chance of sticking to a well, balanced diet.
3) Always add fruits and veggies: Whenever you’re hungry and want seconds, turn to fruits and veggies. According to the 2015 dietary guidelines for Americans, 90% of Americans do not meet their daily recommendations for vegetables and 85% do not meet the daily recommendations for fruit, so adding extra at meals and especially at snacks can make a big difference.
What are some of your favorite 5-ingredient cooking ideas that plant-based eaters can turn to?
A few of my favorite 5-ingredient cooking ideas that are plant-based in my cookbook include:
Yellow Squash Noodles with Peas and Mint ( see recipe below)
Baked Lentil Falafel
Tofu Stir-Fry with Yellow Pepper
Black Bean-Quinoa Burgers
Slow Cooker Two-Bean Chili
I have many plant-based recipes in my cookbook. I also have a pantry list of 7 ingredients that do not count towards the 5 ingredients. These pantry ingredients includes salt, black pepper, cooking spray, olive oil, honey, fresh garlic, and fresh lemon (for the juice and zest)
What are your favorite kitchen tools to make healthy eating more achievable?
One of my favorite kitchen tools that save me time is my vegetable chopper. Although I can chop small amounts of fruits and vegetables by hand, my vegetable chopped (which is good for fruit too!) can get a lot of chopping done in a flash.
Other kitchen tools I love include my slow cooker, blender, chef’s knife, and spiralizer.
What is your personal nutrition and wellness philosophy?
I believe that you should eat to nourish your body with healthy and tasty foods. Cooking should be simple using easy to find ingredients and fit into your lifestyle.
If we opened your fridge today, what plant foods would we find?
Strawberries, blueberries, parsnips, turnips, celery, carrots, cucumbers, pineapple, bell peppers, watermelon, peaches, and cherries.
Toby shares one of her favorite, easy, plant-based 5-ingredient recipes. Bon appetit!
3 medium yellow squash, or 6 cups precut squash noodles
1/2 cup chopped fresh mint
2 garlic cloves, minced
Zest and juice of 1 lemon
3 tablespoons olive oil
1/8 teaspoon freshly ground black pepper
3/4 cup grated Parmesan cheese (optional, may substitute with vegan Parmesan cheese)
1/2 cup raw shelled pistachios, chopped
Instructions
In a small saucepan, bring 1 cup of water to a boil. Add the frozen peas, reduce heat, and simmer until heated through, about 5 minutes. Drain and allow the peas to cool.
Using a spiralizer, make the squash noodles and place in a large bowl. Set aside.
In another large bowl, whisk the mint, garlic, lemon zest and juice, olive oil, and pepper.
Add the peas and squash noodles to the dressing and toss to evenly coat. Add the Parmesan (optional), gently tossing to combine.
Sprinkle with the pistachios and serve.
Notes
Swap the squash for zucchini, or spiralize a colorful combo of zucchini and squash. If you don’t have a spiralizer, you can look up instructions to use a vegetable peeler, knife, or grater to make the squash noodles.
Per serving: Calories: 315; Tot al fat 23g; Saturated fat: 6g; Protein: 14g; Carbohydrates: 16g; Fiber: 5g; Sodium: 330mg
Copyright Toby Amidor, The Easy 5-Ingredient Healthy: Simple Recipes to Make Healthy Eating Delicious, Rockridge Press, 2018. Photo courtesy of Hélène Dujardin.
