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.


Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

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  

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Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

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  

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

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.

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Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

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.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

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.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Hold on to your greens folks! In this episode, we’re talking about common mistakes that might be sabotaging your plant-based weight loss goals. Tune in to hear The Plant Forward Nutritionist, Hannah Van Ark, discuss the dos and don’ts of plant-based weight loss so you can thrive on your weight loss journey.

In this episode you’ll hear:
3:30 – It’s a girl!
4:15 – Batch cooking
6:00 – Why people may not lose weight if they’re eating more plants
8:00 – Plant-based v. vegan
9:30 – Weight Loss Mistake #1: Eating too much ultra-processed and calorie-dense foods
14:45 – The perfect snack
16:30 – Weight Loss Mistake #2: Slashing calories v. repairing metabolism
22:00 – Benefits of yoga
23:45 – Weight Loss Mistake #3: Undershooting protein
26:00 – Plant-based proteins
28:45 – Weight Loss Mistake #4: Being too strict
31:30 – Postpartum weight loss

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:

• Guest Link: https://www.theplantforwardnutritionist.com/
• Eating for Longevity and Increasing Health Span, Plant-Based Diet podcast
• Culinary Medicine Recipe podcast

Subscribe to Alternative Food Newtork's newsletter here.

To help us get to know you, kindly take a few seconds to fill out this SURVEY from the Producer of Plant-Based Diet.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Delve into the fascinating world of lab-grown meat in our latest episode. Whether you’re a culinary enthusiast, an eco-warrior or simply like food tech, this episode sheds light on the potential of cell cultivated meat and the current stage of the industry.

In this episode you’ll hear:
3:00 – What is cellular food and cultivated meat? Is it even meat?
5:00 – Is lab-grown meat the same as cell cultivated meat?
5:40 – What are the environmental benefits of cell cultivated meat?
9:45 – When will lab-grown meat be available?
12:20 – Where are we at now with cellular meat?
13:35 – When will cell cultivated meat be available in your local supermarket?
14:20 – Regulation of the cell cultivated meat industry
14:45 – 10 year forecast

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

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

As referenced in the episode:
https://www.caromeats.com/

Subscribe to Alternative Food Network’s newsletter here.

To help us get to know you, kindly take 30 seconds to fill out this SURVEY from the Producer of Plant-Based Diet.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Times have changed since the unsophisticated beginnings of plant-based cuisine. Are you ready to discover the culinary innovations and techniques that have transformed plant-based dishes into gastronomic masterpieces? Whether you’re a foodie eager to understand the nuances of modern plant-based cuisine or you want to elevate your own cooking, this episode with renowned Chef Matthew Ravenscroft is a feast for your ears.

In this episode you’ll hear:
1:30 – Chef Matthew’s plant-based background
3:30 – The evolution of plant-based eating
6:40 – Chef Matthew’s approach to gourmet plant-based dishes
11:40 – How you can elevate your plant-based food
14:00 – Understanding the best method to cook your vegetable
15:30 – Using Google to research your vegetable
16:30 – Trending ingredients and pairings in the veggie world
19:00 – Cooking with beans
21:00 – How can tahini be replaced in a recipe?
24:00 – Chef Matthew’s vision for plant-based cuisine

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

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

As referenced in the episode: https://thedirtyraven.com/

Subscribe to Alternative Food Network’s newsletter here.

To help us get to know you, kindly take 15 seconds to fill out this SURVEY from the Producer of Plant-Based Diet.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

If you’ve ever been a hospital patient, chances are you weren’t impressed with the food. In this episode, we delve into New York City’s ground-breaking ‘Plant-Based by Default’ initiative with the Executive Director of New York City’s Mayor’s Office of Food Policy, Kate MacKenzie, the Executive Director of the Better Food Foundation, Jennifer Channin and Sodexo Client Executive at NYC Health + Hospitals, Samantha Morgenstern. Discover how this bustling city’s healthcare system is leading the charge in promoting healthier, environmentally conscious menus for its patients. Whether you work in healthcare, in government or you’re a citizen who simply wants to see better food in hospitals, this episode is a must-listen! Recorded August 2023.

In this episode you’ll hear:
3:25 – The impetus to get plant-based meals offered in New York City hospitals.
4:50 – What levels of government were involved in the plant forward initiative?
6:40 – The use of plant-based defaults in healthcare.
8:10 – How did the food initiative begin?
11:00 – What types of meals are being offered in NYC public hospitals?
14:30 – How many cities are making plant-based meals the default menu in hospitals?
15:20 – Do patients continue to eat plant-based after they leave the hospital?
16:15 – How many patients choose the plant-based menu?
17:50 – Tools provided to patients to support plant-based eating including a cookbook!
19:00 – Day-to-day operation of the plant-based by default program.
21:10 – Is plant-based a healthcare trend?
23:40 – Did the hospital food costs decrease?
25:15 – Recommendations on how to adopt a plant-based by default initiative.

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

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

Subscribe to Alternative Food Network’s newsletter here.

To help us get to know you, kindly take 30 seconds to fill out this SURVEY from the Producer of Plant-Based Diet.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based