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Shirataki Green Chickpea Salad with Ginger Sesame Dressing

Lessons on Plant Protein Quality

Powering up on plant proteins -- beans,lentils, peas, soyfoods, nuts, seeds, andwhole grains -- is one of the hottestfood and nutrition trends over the pastfew years. Why are plant proteinssoaring? Research has linked plant-based diets with lower risks of heartdisease, obesity, hypertension, type 2diabetes, and certain types of cancer. Inaddition, studies consistently showthat plant-based diets are better for theenvironment.

So, how do plant proteins compare in quality to animal proteins? The bottom line: If youeat a well-balanced diet, you can reap the rewards of all the amino acids your bodyneeds within a plant-based eating style. Find out more about plant protein quality andhow to balance your plate in my full blog here.

Please feel free to share my monthly article in your own blog, newsletter, and other communications, with credit to SharonPalmer, RDN, The Plant-Powered Dietitian™.

Sharon's Dirt Report: Tomato Products

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Ripe tomatoes straight from the farm, ready tobe preserved into a delicious tomato product.

Check out my Facebook Live video with Jane Velez-Mitchell on how to cook Tortilla Soup (shown below).

During the winter, it's hard not to daydreamabout summer. What better food captures thesweetness of summertime than perfectly ripetomatoes? Thankfully, there is a way to get thetaste of summertime year-round, even whentemperatures are sub-zero. All you have to dois simply open a can or jar of tomatoes fromyour pantry.

I'm a big fan of enjoying tomatoes seasonally:Fresh in the summer when you can grow them

or buy them perfectly ripe, and preserved tomatoes in the off season, when they are amore flavorful, sustainable choice. Learn more about the health benefits of tomatoproducts with my Top Eleven Reasons to Go Red, and try one of my favorite winterrecipes for Tortilla Soup. The video above shows you how to make this comfort-foodclassic.

Tortilla Soup (Vegan, Gluten-Free)

Tortilla Strips:Three 6-inch (15 cm) corn tortillas2 teaspoons extra virgin olive oil½ teaspoon chili powder Soup:4 teaspoons extra virgin olive oil1 medium onion, diced1 medium garlic clove, minced1 medium green bell pepper, diced1 small jalapeño pepper, finely diced1 small zucchini, diced1 cup frozen corn¼ teaspoon crushed red pepper2 teaspoons cumin4 cups water1 tablespoon reduced sodium vegetablebroth base2 14.5-ounce cans diced tomatoes, withliquid1 15-ounce can black beans, with liquid

Toppings: 2/3 cup plant-based cheese, optional2/3 cup chopped green onions, white and green parts

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1. Preheat the oven to 400°F.2. Slice the tortillas into thin strips. Place them on a baking sheet and drizzle with 2

teaspoons of olive oil, then sprinkle the chili powder on top. Bake for about 5 to 8minutes, until brown and crisp. Remove from oven and set aside. Turn off theoven.

3. Meanwhile, prepare the soup by heating the remaining 2 teaspoons of olive oil ina large pot over medium heat. Add the onion and sauté for 5 minutes.

4. Add the garlic, bell pepper, jalapeño, zucchini, corn, crushed red pepper, andcumin and sauté for an additional 5 minutes.

5. Add the water, broth base, tomatoes, and black beans. Stir well and cover. Simmerover medium heat for 25 to 30 minutes, until vegetables are tender.

6. Ladle about 1 cup of soup into soup bowls, and garnish with a few tortilla strips, 1tablespoon of plant-based cheese, and 1 tablespoon green onions. Serveimmediately.

7. Store leftover soup (without garnishes) in the refrigerator for up to three days.Reheat the soup and garnish with the tortilla strips, cheese, and green onions.

Makes 10 servings

This recipe is from Plant-Powered for Life (The Experiment, 2015) by Sharon Palmer, RDN

Note: Sharon is a consultant for Tomato Products Wellness Council. Please feel free to share my monthly recipe in your ownblog, newsletter, and other communications, with credit to Sharon Palmer, RDN, The Plant-Powered Dietitian™.

Get Cookin'

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Come get inspired during the month of March with more delicious, plant-based recipes on The Plant-Powered Blog.

Plant Chat with Jane Velez-Mitchell, Plant-Based Advocate

Jane Velez-Mitchell

It is such an honor having the talented Jane Velez-Mitchell on my Plant Chat thismonth. Jane is a nationally known TV journalist, best-selling author, and winner offour Genesis Awards from the Humane Society of the United States. She specializes incovering crimes against people, animals, and the environment. I had the pleasure ofworking with Jane as she taped a LunchBreakLIVE video show in my kitchen. You canfollow her on Facebook and her website JaneUnchained. Read her interview to learnmore about her work and philosophy.

News CornerWhat should you eat to fight that winter cold? Check out these expert RDanswers (including mine) at Oldways.Who says you can't eat a plant-based diet on a budget? My best tips are at TheGrateful Grazer.Love this collection of healthy food hacks from dietitians at Health.Even dietitians crave sweets, but here's how we do it at Prevention.Get your glow on with these skin tips from health professionals (including me) onFix Your Skin.

Click on the images to learn more:

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Loving this Smoky Chili with Sweet Potatoesfrom Plant-Powered for Life featured at Luvo

as a healthy tail-gating recipe.

Great to see my Pomegranate Avocado Quinoa Saladfeatured as a heart healthy recipe on Triad to Wellness.

Get cooking with avocados with these great recipes(including my Chocolate Zucchini Power Muffins) at

My Fitness Pal.

Plant-Powered Giveaway with Rule Breaker Snacks

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I'm so excited to host this fabulous Plant-Powered Giveaway with the wonderful foodcompany Rule Breaker Snacks this month. For this giveaway you will have theopportunity to win:

My book, Plant-Powered for LifeRule Breaker Sampler Package of Chocolate Chunk Brownies and Deep ChocolateBrownies

This giveaway is so easy to enter; just complete the Rafflecopter entry here and followthe instructions. The contest starts today and ends on March 9, 2017. Good luck!

Congratulations to last month's winners: Rajee Pandi, Karen Hebert, TaylorCloset, and Lindsay Bade

Ask Sharon: What Do I Eat to Keep My Thyroid Healthy?

Seaweed Soba Noodle Salad is an iodine-rich recipe.

As part of my "Ask Sharon" program, I'm answering the top question of the monthsubmitted through my blog, Facebook, Twitter or Instagram. You can even win a prize!Here's this month's top question.

Question: What should I eat to keep my thyroid healthy? --Monica

Answer: Keeping your thyroid healthy is important, as this gland supports a healthymetabolism. And certain foods and nutrients are important for maintaining a healthythyroid. The number one nutrient your body uses to make thyroid hormones is iodine.Read my tips on how to get enough iodine, as well as keep your thyroid healthy on thefull blog.

Eat and Live Well,--Sharon

Upcoming EventsCity of Santa Monica, CAMarch 1, 2017

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In October, Sharon spoke on strategies forhighlighting pulses at FNCE.

Sharon will be presenting on A Plant-PoweredDiet for Optimal Health

Alabama Academy of Nutrition andDietetics ConferenceMarch 2-3, 2017Sharon will be presenting on Global Lessons forPlant-Based Eating

Louisiana Academy of Nutrition andDietetics ConferenceMarch 6-7, 2017Sharon will be presenting on A Plant-PoweredAnti-Inflammatory Prescription

Foodservice Systems ManagementEducation Council, Las Vegas, NVMarch 13, 2017Sharon will be presenting on Culinary Inspiration for Plant-Based Meals

Oldways Supermarket Symposium, Phoenix, AZMarch 19-21, 2017Sharon will be presenting on Lessons for Making Food Videos

Plant-Powered Resources for Healthcare

Go Plant-Power! Challenge Toolkit Arm individuals with the tools they need to improve their diet and healthfor the better. Everyone will benefit by taking the 14 Day Go Plant-Power! Challenge, which encourages participants to establish a plant-powered eating goal, and provides them with daily steps and activities forachieving it.

Vegetarian & Vegan Nutrients of Concern Toolkit It takes thoughtful planning to ensure one receives all the health rewards a vegetarian or vegandiet has to offer. My Vegetarian and Vegan Nutrients of Concern Toolkit is designed for useby health care professionals and educators to work with clients, patients, and the public.

Today's Dietitian Learning OpportunitiesEarn CEUS with my Today's Dietitian continuing education course on The Plant-Powered Diet.

About Sharon

Sharon Palmer, RDN, The Plant-PoweredDietitian, is an award-winning food andnutrition journalist based in Los Angeles.She speaks, writes, and blogs about her

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passion for delicious, healthy plant-basedfoods. Check out her two books:

Plant-Powered for Life: Eat Your Way toLasting Health with 52 Simple Steps &125 Delicious Recipes (The Experiment,2014) Let this guide-slash-cookbook leadyou to a delicious, wholesome plant-basedeating style for life.

The Plant-Powered Diet: The LifelongEating Plan for Achieving OptimalHealthy, Beginning Today (TheExperiment, 2012). Sharon calls this book"the Bible" of plant-based eating, as itincludes everything you need to knowabout unleashing the power of whole plantfoods, no matter what you're eating style.

For opportunities to work with Sharon, contact her here.

STAY CONNECTED:

Sharon Palmer, RD | PO Box 1052 | Duarte | CA | 91009