Posts Tagged ‘plant-based diets’

How to Eat Right & Save the Planet by Bill Tara

Thursday, January 7th, 2021


Author Bill Tara provides a powerful blueprint for a lifestyle that supports healing Mother Earth in this 312-page book from Square One Publishers ( As a long-time health counselor/teacher/author/entrepreneur who has created health centers in Europe and North America, Tara has knowledge and experience that he demonstrates in his no-nonsense, practical guide for anyone concerned about personal as well as planetary health.

Here are titles of some of the chapters in the book that I hope will entice you to read it, and inspire you to look more closely at the link between how and what we eat and the impact that our eating behavior has on the health and survival of the planet. Look at these chapter topics: The Healing Kitchen, Ancient Wisdom, Diet and Human Ecology, Collateral Damage,” and Creating a Food Ethic. With the climate crisis chomping at our heels, this book could not have come at a better time for me to read and to digest.

In the chapter titled Diet and Human Ecology, he writes about Naomi Klein, author of several books—but in this case, On Fire: The (Burning) Case for a Green New Deal, is the book by Klein that links best Tara’s philosophy. After offering a quote from Klein (“What the climate needs to avoid collapse is a contraction in humanity’s use of resources . . .), Tara goes on to extrapolate that “we are literally eating the planet and gorging on its resources, many of which are not renewable. It is a fatal feast.” [I put the last sentence in bold for emphasis.]

In Chapter 13, the author lists the basic foods in what he calls the Human Ecology Diet, recommending that we buy and use organic, seasonal and local products when possible—and that we choose non-gluten products, if necessary. The list of foods is: Whole cereal grains, beans or tempeh (made from soy beans), cooked vegetables, raw vegetables or sprouts, fermented miso or soy soup stock, fermented bread or noodles, sea vegetables, seeds and nuts, seasonal fruit, water. (This can be modified for special diets, if necessary, but keep it plant-based. Author Tara follows a macrobiotic diet, which is a philosophy as well as a food plan.)

Because Bill Tara has been active in the food industry for many years, he is able to go back to when macrobiotics first became known in the US in the early 1950s — and which has, like most well-rounded diets, a philosophy attached to it that you think may sound familiar, such as eliminating highly processed foods and refined flour products; eating seasonally; and eating a diverse diet of the above-mentioned foods.

What impressed me most about this book, in addition to the wealth of nutritional and ecological information, is Bill Tara’s passion for healing the planet with whole foods. His knowledge is broad, his attitude positively contagious, and his warnings chilling. With almost 20 pages of References, Tara has done his homework. More importantly, he has presented this information in a common sense, practical way that makes the relationship between climate changes and our diet plausible—and the solution, doable.

The book’s Conclusion is also powerful. Here are a few quotes from it, which I hope will inspire you to read and adapt as many of the book’s suggestions as possible:

“Only a transformation of the heart and mind can transform this impending tragedy—the threat to the planet because of humankind’s need to dominate the landscape at all costs —into the greatest revolution in human cultural history. It is up to us.”

“Changing our food choices is an act of Deep Ecology.”

“One of the clear lessons we can learn from our present dilemma is that nutrition, health, ecological concerns, and compassion for non-human life are all intimately linked.”

And finally, the last sentence in the book: “After all, if we don’t take care of our body and the planet, where are we going to live?”

How to Eat Right & Save the Planet costs $16.95 and is available as a paperback book, published by SQUARE ONE PUBLISHERS:


My ZOOM Cooking Class

Thursday, August 13th, 2020

My second Zoom cooking class is tomorrow, August 14th @ 1 pm est.

Here is the link. I hope you can join me for one hour. The topic is acid/ alkaline diet and the recipe is Roasted Veggies. I have a couple recipes in Kitchen Nutrition with recipes, so on this posting I am listing plant foods that are sources of protein for those concerned about this issue. (See below*)

My motto for my classes is: The Good Taste of Health

Judy Ringold is the hostess and I am doing the cooking.

Join Zoom Meeting:

Meeting ID: 894 0728 0194
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*High Protein Vegetables

Getting adequate protein is difficult for vegetarians. Fruits & vegetables mostly do not contain the same amounts of protein as meat does. (Most fruits have little protein and the fruits with the highest protein content have only a little more than 1 g. Vegetables, however, can have as much as 28 g.)

Alfalfa Seeds are sprouted and consumed for their 1.3 g. Sprout alfalfa seeds by soaking them in water and rinsing them periodically until the young alfalfa plants decide to pop out of the seeds.

Artichoke: Cook, boil and drain artichokes. Eating them provides 4.18 g of protein.

Asparagus: Regardless of whether it is canned, cooked, frozen or raw, asparagus contains a hearty amount of protein, with four spears giving 1.54 g.

Avocados: One ounce of raw avocado contains 0.6 g of protein. Avocados have a distinct taste that can liven up salads.

Beans: Beans are notorious for being important sources of protein. One cup of beans can have anywhere from 12 to 17 g.

Peas: Split peas are another protein-loaded food, with a cup of split peas containing 16.35 g. Split peas also have a lot of fiber and are beneficial for the heart. Green peas have around 8 g of protein.

Beets: One cup of beet greens has 3.7 g of protein. Beets themselves contain 0.84 g.

Banana: Bananas have a high protein content compared to other fruits, with a cup of bananas containing 1.22 g.

Blackberries: Blackberries are another fruit that has a healthy dose of protein. Blackberries contain 1 g per cup.

Brussels sprouts are an excellent source of protein, and just 88 grams (g), or 1 cup raw (Source:

Corn: Corn contains around 5 g of protein per 1-cup serving.

Lentils: Lentils are some of the most protein-packed vegetables around, with 1 cup of lentils containing almost 18 g. Lentils are also significant sources of fiber, fantastic for the heart and provide more iron than most other vegetables.

Other vegetables with protein include: broccoli, cabbage, carrots, cauliflower, celery, cucumbers, garlic, lettuce, mushrooms, onions, parsley, peppers, potatoes, pumpkins, radishes, spinach, squash, sweet potatoes and tomatoes. Fruits that contain protein are apples, apricots, blueberries, cherries and grapefruit.  (Also chick peas and quinoa are good sources.)

Also, chia seeds: ‘Complete’ proteins are protein foods that contain all the essential amino acids in the right proportion for human health. Many plant foods do not provide complete protein: for example, most grains are lacking in lysine, and most beans and pulses are low in methionine. This means that we need to eat other foods that are rich in that missing amino acid, to make up the deficit. But chia seeds do have all of those vital amino acids.

Here is a reprint from the ‘Net as to why eating lower on the food chain is a great idea:


  • Environmental Stewardship – Eat lower on the food chain ……

    Eat lower on the food chain. There are health benefits as well as environmental benefits when we are eating lower on the food chain. To name a few of these health benefits, they include reducing heart disease, limiting cancer risks, and improving your diet. In terms of environmental benefits, producing fruits and vegetables requires less energy and water than most meat.


Finally, there’s a video my friend Krista told me to watch, which I plan to do:

the film that environmental organizations don’t want you to see!  “Cowspiracy may be the most important film made to inspire saving the planet.”— Louie Psihoyos, Oscar-Winning Director of “The Cove” “ A documentary that will rock and inspire the environmental movement.