ROOTED NACHOS (VEGAN)

Research shows that vegetarian and vegan diet patterns are linked with lower incidences of obesity, cardiovascular disease, and hypertension. Studies show that plant-based diets tend to be rich in a number of important nutrients, including vitamins, minerals, fiber, and phytochemicals.

National Health and Nutrition Examination Survey data show that vegetarian diets are higher in vitamins A, C, and E; and thiamine, riboflavin, folate, calcium, and magnesium than non-vegetarian diets.

Plant-based eating style is also a great sustainable by making a lighter impact on the planet. Vegetarian eating patterns produce a lower carbon footprint.

While vegetarian and vegan bring several health benefits it's important to meet nutrient needs, especially for protein, omega-3 fatty acids, vitamin B12, calcium, vitamin D, iron, zinc, and iodine, therefore inclusion of animal-based foods can provide nutrition and health benefits. Dietitians can work with vegetarian and vegan clients to ensure they receive adequate intake of these nutrients, particular to their life cycle stage. (Todays Dietitian)

Whether vegetarian/vegan or not, “Bite by Bite” work to develop sound eating habits. Starting by bringing plants to the center of the plate.

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Rooted Nachos (Vegan)

Recipe by the Humane Society Recipe is for one 6 oz serving. Students and instructor will prep one serving each Calories 280, Fat 15g, Saturated Fat 2.5g, Carbohydrate 30g, Protein 7.5g, Fiber 3.5g, and Sodium 560 mg

INGREDIENTS

Step 1

• 1 oz Wonton wrapper
• ⅛ tsp Salt

Step 2

• ¼ oz Buttery Spread, Earth Balance
• 2 Tbsp Onions, Fresh, Fine Chopped
• ⅛ tsp Garlic Cloves, Minced
• ¼ oz All Purpose Flour
• ⅛ tsp Salt
• ⅛ tsp Ground Black Pepper
• 2 Tbsp Soy Milk, Plain
• 1½ tsp Nutritional Yeast
• 1 Tbsp Water

Step 3

• 1 Tbsp Olives, Black, Pitted, and Sliced
• 3 Tbsp Tomatoes, Cubed
• 3 Tbsp Green Onions, Sliced
• 1 Tbsp Pepperoncini
• 1 Tbsp Jalapeno Peppers, Fresh, Sliced

DIRECTIONS

Prep time: 10 minutes / Cook time: 5 minutes

1. Cut wonton wrappers into triangles (similar to a tortilla chip shape). Fry wonton triangles for 2-3 minutes, drain, and place into a full size pan and lightly salt.
2. Cheese-less Alfredo Sauce Melt Earth Balance in a saucepan. Add onions and garlic and sweat for 3-4 minutes. Add flour, salt and pepper and stir until mixture has a nutty fragrance. Add soy milk and water, stirring constantly until thick and bubbly. Stir in nutritional yeast.
3. Plating Portion wonton chips into individual platters and drizzle cheese-less Alfredo sauce on top. Top with olives, tomatoes, green onions, pepperoncini and jalapenos. Each Platter: 2 oz. chips, 2 oz. cheese-less Alfredo sauce, ½ oz. olives, ½ oz. tomatoes, ½ oz. green onions, ¼ oz. pepperoncini, and ¼ oz. jalapenos.