Are you getting enough protein on a plant-based diet? Wonder no more. Plant-based dietitian, Rhyan Geiger, breaks down the facts and myths around protein intake, especially for those following a plant-based or vegan lifestyle. Learn how much protein your body really needs, the best plant-based protein sources, and how to easily meet your protein goals through whole foods. Rhyan also shares practical meal tips to help you build balanced, nutrient-rich meals.  

In this episode you’ll hear:
3:10 – Can a person get enough protein on a plant-based diet?
4:10 – Daily protein requirements
5:00 – What do amino acids do and what foods have amino acids?                
6:20 – Unexpected sources of plant-based protein
9:30 – Protein-packed plant-based breakfast
11:30 – Plant-based lunch idea
12:30 – Slow cooker plant-based dinner ideas
14:30 – Plant-based snacks
16:00 – Recipe tips
18:00 – Nutrition tracking apps  

Guest Link: https://phxvegandietitian.com/

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Alternative Food Network Youtube Channel

Resources:  

• The Truth about the Wheat We Eat, Episode 38, Culinary Medicine Recipe  
• Nutritious Pasta Higher in Protein & Easier on Your Stomach, Episode 36, Culinary Medicine Recipe  

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann        

©2025 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

What does the science say about plant-based eating? Can a plant-based diet help prevent and manage chronic diseases like diabetes, obesity, cancer, and heart disease? We sit down with a registered dietitian who holds two Bachelor of Science degrees and a Master of Dietetics and Nutrition to break down the latest scientific research on plant-based eating and its powerful role in disease prevention and management. Whether you're considering a fully plant-based diet or just looking to add more nutrient-dense, anti-inflammatory foods to your meals, this episode is packed with expert insights to guide you.

In this episode you’ll hear:
2:45 – What is the evidence that shows plant-based eating is good for health?
6:35 – Key nutrients of plant-based foods that help chronic diseases such as obesity & cancer.
12:00 – Does a plant-based diet help with diabetes?
14:15 – What is considered a portion size?
15:10 – Impact of a plant-based diet on heart health and cholesterol.
18:00 – How to begin a plant-based diet.
26:00 – “Health is wealth”
 
Free Alternative Food Network Newsletter Sign-Up  

Alternative Food Network Youtube Channel  

Resources

• Vegetarian Dietary Patterns for Adults: A Position Paper of the Academy of Nutrition and Dietetics
• Plant-Based Diets and Their Role in Preventive Medicine: A Systematic Review of Evidence-Based Insights for Reducing Disease Risk  
• Plant power: Using diet to lower cancer risk  
• Role of Phytochemicals in Cancer Chemoprevention: Insights  
• Health Benefits of Vegetarian Diets: An Insight into the Main Topics

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

©2025 Alternative Food Network Inc.


Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

From delicate garnishes to bold floral flavors, edible flowers are making a comeback in restaurants and kitchens. In this episode, we explore the world of culinary flowers with grower, Holly Pugsley. She shares how they can be used in cooking, baking and food presentation to create visually stunning and flavorful dishes. Whether you’re a home cook, baker, caterer or professional chef, this episode will inspire you to embrace edible flowers and bring a fresh, floral twist to your recipes.  

In this episode you’ll hear:  
2:45 - What is an edible flower?
4:20 - Edible flowers for cocktails.
5:00 - Edible flowers for cakes.
6:00 - How do edible flowers taste?
8:40 - Garnishing with herb flowers.
9:30 - What flower is high in Vitamin C?
10:10 - Working with chefs, bakers & caterers who use edible flowers.
11:30 - The demand for edible flowers.
12:30 - Edible flower trends.
13:30 - What edible flower to use at home.
14:40 - Which edible flower is best for cookies?
15:15 - Male vs. female edible flowers.
17:15 – About Just Keep Growing Company
18:00 – Giveaway details

Resources

This podcast is also available in video on Alternative Food Network's Youtube channel.

For more on microgreens, tune in to episode 51 of Plant-Based Diet, "Microgreens Aren't Just a Garnish". 

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

@2025 Alternative Food Network Inc.

Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

Microgreens are a game-changer for chefs and home cooks alike! In this episode, we get into the vibrant world of microgreens, exploring why they’ve become a culinary favourite and a wellness trend. Hear about their incredible nutrient density, the aesthetic appeal they bring to your dishes, and how to incorporate them into your meals.

In this episode you’ll hear:
2:00 – What are microgreens?
4:00 – How are microgreens used?
6:00 – Varieties of microgreens
9:00 – Microgreen v. sprout
11:40 – Vertical farming at Boston Microgreens.
16:50 – Growing microgreens at home
18:00 – Growing in soil versus hydroponics
20:40 – Microgreens benefits
23:00 – Boston Youth Farm Project  

Guest Link: https://www.microgreens.boston/

Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

Do you want to incorporate more plant foods into your diet? From essential staples to batch cooking, Dr. Chef Stephanie White shares expert tips to help you successfully start your plant-based journey and stick with it. Whether you're considering a full transition to a plant-based diet or just looking to incorporate more plant-based meals into your routine, this episode is packed with valuable insights.

In this episode you’ll hear:
4:00 – Chef Stephanie’s background
8:30 – Plant-based versus vegan
10:10 – What is the easiest way to start a plant-based diet?
12:20 – Plant-based pantry staples
15:00 – Fridge staples
17:00 – Choosing seasonal and local fruits and vegetables
20:10 – How Chef Stephanie likes to prepare her vegetables
22:00 – Practical tips to stay successful with plant-based eating
27:30 – Should we be eating organic vegetables?

As referenced in the episode:  

• Auguste Escoffier School of Culinary Arts  
• Seasonal Food Guide  
• Environment Working Group Dirty Dozen List  
• Alternative Food Network Free Newsletter Sign-Up
• Culinary Medicine Recipe podcast

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

©2025 Alternative Food Network Inc.


Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

Master personal trainer and life coach, Kate Galli, answers one of the most common questions in the fitness world: Do we need to eat meat to build muscle? Kate shares her insights and debunks myths about protein and muscle growth on a plant-based diet. She provides practical examples of plant-based protein sources that can help you achieve your fitness goals without compromising your values or health.  

In this episode you’ll hear:
3:00 – The power of discipline.
4:05 – Debunking the myth: Can you build muscle without eating meat?
7:55 – Plant-based protein sources for muscle growth.
11:20 – Kate’s fitness clients.
14:00 – Kate’s opinion on the need for supplements.
18:00 – How to transition to plant-based eating?
20:15 – Kate’s podcast  

Thank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase.  Save 15% with discount code AFN15 here.  

Guest Link: https://strongbodygreenplanet.com/  

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann  

Subscribe to Alternative Food Network's newsletter here.

Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

It can be a delicate dynamic to maintain a plant-based or vegan diet while surrounded by family and friends who may not share the same dietary choices. In this insightful discussion with culinary medicine expert, Dr. Sabrina Falquier, we explore practical strategies on how to gracefully navigate social gatherings and family meals. Gain valuable insights on how to advocate for yourself in a positive and empowering way while also honoring the choices of those around you, including cultural traditions. Tune in and empower yourself to thrive on your plant-based journey, no matter who is sitting across the dinner table.   

In this episode you’ll hear:
4:15 – Feeling alone and frustrated at family meals
5:30 – Mexican and other cultural celebratory foods
7:30 – Disrespect and family tension
8:40 – How to stay true to both your beliefs and your family’s cultural traditions
12:30 – Dr. Falquier’s suggestions for plant-based alternatives including tacos, roasted vegetables and sauces.

Thank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase.  Save 15% with discount code AFN15 here.  

As referenced in the episode:    

• Culinary Medicine Recipe podcast 
• Guest Website: https://www.sensationssalud.com/      
• Alternative Food Network Newsletter Sign-Up 
• Olivewood Gardens & Learning Center 
• Other links of interest: Dr. Falquier’s Mexican Tacos Recipe with beans & How to Roast Vegetables on Alternative Food Network’s Apple Podcasts Subscription

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann  

Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

Delve into the world of low-maintenance gardening with award-winning author and renowned landscape architect, Matthieu Mehuys. Discover the secrets to nurturing healthy plants by focusing on soil, good compost and mulch. Matthieu also shares his top picks for easy-to-grow vegetables and flowers. Whether you’re a gardening enthusiast or just starting out, this episode is packed with invaluable tips and advice to help you create a beautiful, low maintenance garden.  

In this episode you’ll hear:
2:30 – How Matthieu became fascinated about plants
6:15 – Low maintenance gardening
8:00 – Healthy soil
10:45 – Plant vibrations and frequencies as indicators of a healthy plant
14:00 – What high quality compost looks like and where to buy compost
16:40 – Decompacting soil
17:15 – Should soil be turned?
18:30 – Mulching
20:15 – Should you rake leaves from your garden in the fall?
21:00 – Weeds
23:10 – What are cover crops?
25:15 – Matthieu’s garden masterclass
27:20 – Easy to grow vegetables
28:30 – What flowers are easiest to grow outside?  

Thank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase.  Save 15% with discount code AFN15 here.  

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann  

As referenced in the episode:

• Masterclass Garden of Your Dreams - https://www.gardenofyourdreams.com/
• Book: https://www.paulownia-la.com/book/
• Landscape Design - https://www.paulownia-la.com/
• Matthieu’s Calendly: https://calendly.com/garden-of-your-dreams/30min  
• A diet that mimics fasting appeared to reduce people's biological age by 2 1/2 years, a study found. Here's what they ate.

Subscribe to Alternative Food Network’s newsletter here.

Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

The multi-talented trained chef, dietician and cookbook author, Micah Siva, shares her passion for reimagining traditional dishes with a health-conscious, plant-based approach to Jewish cooking. Whether you’re a foodie looking for new inspiration or simply curious about the intersection of culture and cuisine, tune in to discover the world of plant-forward Jewish cuisine.

In this episode you’ll hear:
3:00 – What sparked Micah’s love of food?
6:30 – Micah’s education and professional journey
11:10 – Micah’s online presence
16:30 – Micah’s cookbook
18:40 – Modern versions of Micah’s favourite childhood foods including a vegan matzah ball
25:00 – Tips on becoming a food blogger
27:45 – Micah’s book tour

Thank you to our presenting sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase. Save 15% with discount code AFN15 here.

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

As referenced in the episode:

• Guest Link: https://www.noshwithmicah.com/
• Institute of Culinary Education: https://www.ice.edu/
• Receive $10 off your order of $50 or more with code PLANTBASED10 at https://www.trueleafmarket.com/

Subscribe to Alternative Food Network’s newsletter here.

Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

Ready to conquer the challenges that may be keeping you from embracing a plant-based diet? In this episode, plant-based health coach, Michele Stamn PT, navigates the top five hurdles that often stand between individuals and their journey toward a more plant-powered plate. Tune in for practical tips to help you overcome these obstacles on your journey to a healthier you.

In this episode you’ll hear:
3:30 – From physical therapist to plant-based health coach.
5:50 – Mindset for plant-based eating – suspend your disbelief.
8:30 – Going plant-based all at once – it’s not an all or nothing approach.
10:15 – Joint inflammation, knee pain and plant-based eating.
14:45 – How to avoid cooking two different meals for your family.
18:45 – How to eat plant-based in social situations, at restaurants and when travelling.
21:45 – Plant-based foods ideas.

Thank you to our presenting sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase. Save 15% with discount code AFN15 here.

As referenced in the episode:

• Guest link: https://www.wellness-empowered.org/
• Plant-Based Diet, Episode 41, How NYC Hospitals Shifted to More Plant-Based Meals
• Culinary Medicine Recipe
• Subscribe to Alternative Food Network’s newsletter here
• Receive $10 off your order of $50 or more with code PLANTBASED10 at https://www.trueleafmarket.com/

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.