Climate Action Blog: Plant Based Diets, Plus Recipes & Tips for Zero Waste Living

Did you know the food you eat has an impact on the environment? To recognize August as Wellness Month, explore the environmental and health benefits of plant-based eating, including tips and recipes to get you started below. Plus, learn about ways and approaches towards zero waste living at home and while you shop!

What is a plant-based diet?

A plant-based diet is a way of eating that focuses on getting nutrients primarily from plants. This includes fruits, vegetables, grains, legumes, beans, and oils. Eating plant-based does not always mean eliminating meat from your diet entirely, like a vegetarian or vegan diet. Rather, a plant-based diet focuses on proportionally eating more food from plant sources.

Benefits of eating a plant-based foods

A new study found that people who follow a plant-based diet account for 75% less carbon emissions than someone who eats 3.5 oz meat per day. The study also found people eating a plant-based diet are responsible for less water and land use and cause less harm to biodiversity.

Additionally, plant-based eating can be good for your health. Studies have shown that a plant-based diet reduces risk factors for diabetes, heart disease, and dementia. Plants can provide all the important nutrients required for a healthy diet, such as magnesium, antioxidants, and other vitamins. A plant-based diet has also been associated with higher well-being and contentment.

Don’t want to give up meat entirely? That’s okay!

Lowering the amount of meat you consume will still reduce your environmental impact. A study found that low-meat eaters (less than 1.7 oz of meat a day — about the size of one McDonalds burger patty) account for almost half as much (57.2%) dietary carbon emissions as high-meat eaters. Without giving up meat, being conscious of reducing your meat consumption can help reduce your environmental footprint.

Here are a few ways to experiment with a plant-based diet:

1. Start “Meatless Mondays” — Challenge yourself to eat an entirely vegetarian diet on Mondays.
2. Change the way you think about meat — We often think of meat as the centerpiece of the meal. Try making plants the focus of a meal, with a smaller portion of meat.
3. Make a super salad — layer leafy greens, chopped veggies, nuts or seeds to pack all the plant-based nutrients into one bowl for a healthy, filling meal.

Plant-Based Recipes to Try

Pulled Jackfruit Tacos

Jackfruit is large green tree-fruit grown in Asia. While its prickly green exterior may look intimidating to tackle whole, it is sold in cans in most grocery stores, like Trader Joe’s or Whole Foods. Its meaty flesh has a mostly neutral taste and when pulled apart resembles pulled pork, which makes it a perfect meat substitute. These jackfruit tacos look and taste just like carnitas and are a great option for a meat-free family taco night!

Ingredients

For the jackfruit:

2 tbsp neutral oil

1 small yellow onion, chopped

3 cloves garlic, mined

2 14oz can jackfruit in brine

Spices: 1 tbsp cumin, 1 tbsp paprika, 2 tbsp chili powder (or use your favorite pre-made taco seasoning)

¾ cup veggie broth

For your tacos:

8 corn tortillas

Salsa, guacamole, cilantro, lime, or any of your favorite taco toppings!

Make your tacos:

1. Prep the jackfruit. Drain and rinse your canned jackfruit. Roughly chop the jackfruit into thin slices and begin to pull apart the slices. Don’t worry if there are still some chunks, you can finish pulling the jackfruit in the pan.
2. Heat oil in a large pan over medium heat. Add the diced onions to the pan and sauté until the onion is translucent, about 2–3 minutes. Add in the minced garlic and sauté until fragrant, about 60 seconds.
3. Add in the shredded jackfruit and sauté for 3–4 minutes. Now add in your spices or taco seasoning and sauté until fragrant, about 1 minute.
4. Pour in the vegetable broth. Cook until the liquid is all gone, about 3–4 minutes. If there are still some jackfruit chunks, pull them apart with your spatula until the consistency resembles carnitas. Season to taste. When finished, remove from heat.
5. Warm your tortillas in a large skillet. Now, assemble your tacos to your liking and enjoy!

Loving jackfruit as a meat substitute? Try these BBQ Pulled Jackfruit Sandwiches for your next summer barbeque.

More recipes to try:

1. This Veggie Chili is an easy one-pot meal that uses mushrooms to mimic the texture of meat.
2. These Vegan Stuffed Peppers make an impressive main dish.
3. Baked Falafel with cucumbers and tahini is full of plant-based protein from chickpeas.
4. These Lentil-Mushroom Meatballs are umami-packed and easy to make ahead.
5. This Hummus and Grilled Veggie Wrap is an easy summer lunch on-the-go.

LIVE A ZERO WASTE LIFE AT HOME AND WHILE YOU SHOP

Waste is created one choice at a time. Each choice to reduce waste does make a difference. Using less is doing more, so choose wisely. The City of Palo Alto Zero Waste team share tips and resources to help at home, while you shop and more.

Compost your food scraps by placing a compost bin in your kitchen to collect scraps as you cook and clean. Replace those disposable plastic zipper bags with reusable snack pouches that can be made from silicone or fabric and reused many times. Find more tips for reducing waste in the home.

Don’t forget those reusable shopping bags, not only for the grocery store, but everywhere you shop like the hardware store, department store, coffee shop and more. When buying food, try to buy from bulk bins for items like grains, coffee beans, pasta, and legumes and bring your own reusable container. This on simple action can make a big difference in your waste and buying from bulk bins can be cheaper too.

Find more tips for reducing waste while shopping. Follow the City of Palo Alto on Instagram for other zero waste living ideas and share your zero waste living tips!

JOIN THE CONVERSATION AND GET MORE ONLINE RESOURCES

• Sign up to receive the monthly Sustainability Newsletter here
• For details on the City’s Sustainability and Climate Action Plan, go to www.cityofpaloalto.org/climateaction
• Read previous Climate Blog Series posts here
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• To connect with the community on ways to take local climate action, visit the Sustainability Hub