Orzo Chopped Salad

You may have noticed more plant-based food mentioned in this column recently. While I don’t consider myself vegan, I love reaping the benefits of plant-based eating. Experts say the rewards are not optimum unless we are eating 100% this way—although it stands to reason we can still excel by eating what our bodies love, as often as we can.

I like brisket, steak, fried chicken, and the occasional seafood, so I tend to lean toward some of the Blue Zone research. Author and researcher Dan Buettner teaches us that many of the Blue Zone regions consume meat on average, five times a month. It’s reserved for a weekend, or a celebration.

Cookbook author Mark Bittman also has an interesting take on healthy eating. When his doctor suggested a vegan diet—or go on numerous medications—Bittman told his doc he could be plant-based for part of the day. So, he developed a method of eating vegan until 6 p.m. each day. At dinner Bittman added meat back in, and/or animal-based protein. By opting for a healthy diet instead of the meds, he lost weight, in addition to lowering blood sugar and avoiding diabetes.

With the various “unsweetened” non-dairy milk products, and access to endless incredible recipes, and creations, it’s easy for one to satisfy their tastebuds. Even as a resident foodie, and former cheese addict, I have found it surprisingly doable to do without animal products. But I do aim to please and will always develop a wide variety of recipes.

I am still cautious about prepackaged products, and read labels carefully. Look for good quality, clean products with very few ingredients. Many vegans eat what is referred to as “vegan junk food.” Consider that sugar, beer, olive oil, and white flour are all plant-based. But if we make a habit of consuming a lot of it over healthier options, we can’t possibly enjoy the effects of a whole-food plant-based diet.

If this way of eating and caring for your body interests you, try what Dr. Neal Barnard, author and health expert, suggests. First, check with your doctor when making a major change in diet, then spend a week taking note of the swaps you can make each day. For example, if you would typically eat a beef and cheese burrito, try one with beans, onion, tomato, and avocado, or one with beans and rice.

I’ve lost 30 pounds over four months when I began to make these swaps. The inflammation in my body is practically gone, helping me to feel strong, with less aches and pains that I thought were once here to stay. I even considered surgery on an ankle, twice, that no longer hurts. It’s truly remarkable. And I still enjoy cooking, eating, and creating new recipes, and the occasional celebratory meal. And I don’t fret over the times when options are not good, like going to dinner at a new place. If I have to make some slight modifications, so be it. But I’m also not shy about asking for changes to what’s on the menu.

Planning ahead certainly helps, as well. I rarely leave the house without a little stash of walnuts, fruit, or a little salt-free, oil-free cracker I like to snack on.

I feel a freedom I’ve never known. I eat plenty, and never feel restricted. I don’t overdo nut, nut butters, and other dense foods, but there is a shift that happens that keeps me from wanting to overeat.

Orzo Chopped Salad is a shining example of how we can eat a satisfying but healthy meal. Enjoy food made fresh!

Orzo Chopped Salad

½ cup dry whole wheat orzo (also good with barley) 1 cucumber, peeled and chopped ¼ cup fresh parsley leaves, roughly chopped 1 clove garlic, minced 2 tablespoons fresh lemon juice Ground black pepper, and a pinch of salt, if desired Cook orzo according to package directions. Drain and set aside to cool.

In a medium mixing bowl, or serving bowl, place cooled orzo, diced cucumber, black olives, tomato halves, diced onion, fresh parsley, and garlic. Toss gently to mix.

Add fresh lemon juice and toss lightly to coat. Add black pepper, and a small pinch of salt, if desired, and stir to mix.

Serve immediately or cover with a lid or plastic wrap and refrigerate until ready to serve. Makes 4 servings.

Angelina LaRue, author of “The Whole Enchilada: Fresh and Nutritious Southwestern Cuisine,” grew up at White River Lake, lives in Idalou and writes a weekly food column for local newspapers.