Plant-Based Diet

Welcome to a very special milestone episode of the Plant-Based Diet podcast. It’s Esther’s last hosted episode and she comes full circle with a guest who unknowingly changed the trajectory of her career.

Several years ago, stumbling upon Sonia Hunt’s TEDx Talk served as a catalyst for Esther to launch Alternative Food Network. Sonia’s powerful message about learning to cook real food as an investment in personal health, and changing from the inside out to heal food allergies, resonated with Esther. To close out her hosting journey on this show, Esther invited Sonia for a deeply personal, reflective, and empowering conversation about Sonia’s health struggles and ultimately overcoming severe food allergies.

In this episode you’ll hear:
-The backstory for this episode [1:20]
-Sonia on growing up with severe food allergies [4:30]
-The beginning of Sonia’s journey to overcome her allergies [13:45]
-Sonia’s strategy to improve her health: test, track and tweak [20:30]
-Sonia’s health team [25:00]
-Testing and obtaining data [26:20]
-The connection between gut health and food allergies [30:15]
-The efficacy of allergy testing today [34:00]
-A holistic, whole body approach to health [36:00]
-Is remission from food allergies possible? [38:40]
-Dekode Health and precision healthcare [44:20]
-Esther’s final words on the Plant-Based Diet podcast [56:30]

About Our Guest

Sonia Hunt is the CEO of Zentāra Ventures, a Venture Studio + Syndicate helping societal innovation companies scale and exit sustainably to create lasting impact. A best-selling author, wellness expert, and global speaker, Sonia operates at the intersection of health, longevity, and AI.

Referenced in the episode:

Sonia Hunt’s TEDx Talk

Newsletter Sign Up: https://alternativefoodnetwork.com/subscribe/

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

©2026 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, Grow Health Podcast, Health and Wellness Podcasting,

Thinking about traveling to Japan on a plant-based diet, but not sure what to expect? In this episode host, Esther Garfin, recaps her incredible trip exploring vegan and vegetarian foods in various Japanese cities.

From navigating the bustling urban hubs of Tokyo and Osaka to discovering regional gems in Kyoto and relaxing in scenic Izu, Esther breaks down what it’s really like to eat plant-based in Japan. She shares her personal culinary highlights, must-try dishes, and essential travel lessons learned along the way.

Whether you're planning a future trip to Japan or simply curious about how plant-based dining translates across different cultures, this episode is packed with inspiration, insider knowledge, and actionable travel advice!

In this episode you’ll hear about:
· TOKYO: vegan ramen, red bean paste, vegan izakaya, fluffy pancakes [1:50]
· IZU: onsen stay, vegetable spaghetti, soba noodles, vegan bento box [4:35]
· KYOTO: matcha tea ceremony, purple sweet potato strands on ice cream, vegan, halal & gluten-free ramen [7:00]
· OSAKA: vegan Takoyaki, vegan burger [9:25]
· NARITA AIRPORT: vegan ramen [10:15]
· Practical plant-based travel tips in Japan [10:30]

Thanks to our sponsor, Japan National Tourism Organization.

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

©2026 Alternative Food Network Inc.

Connect with us:
· Follow on Instagram: @alternativefoodnetwork
· Subscribe to Alternative Food Network Youtube channel
· Sign up for our free newsletter here: https://alternativefoodnetwork.com/subscribe/

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, Grow Health Podcast, Health and Wellness Podcasting,

Confused by the cooking oil aisle? You aren't alone. From the smoke point of your sauté pan to the hidden impact on your inflammation, not all fats are created equal. In this episode of the Plant-Based Diet podcast, learn how to make healthier oil choices for your daily cooking and baking needs, and exactly which processed oils you should consider ditching for wellness.

What you’ll learn in this episode:

· What is Functional Medicine? [3:45]
· Cooking Oils to Avoid [5:25]
· Which Oil is Best for Cooking? [7:00]
· Smoke Points of Oils and Why They Matter [8:40]
· Best Oils for Dressings [9:45]
· Best Oils for Baking [12:20]
· Cooking as a Creative Outlet [13:45]

Guest link: http://www.dralicianewsome.com

Referenced in the episode:
· Healthy Cooking Smoke Point Guide
· Balancing Female Hormones in Perimenopause and Beyond with Dr. Kumar, Plant-Based Diet, Episode 58

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

©2026 Alternative Food Network Inc.

Please remember to subscribe and leave us a review if you enjoyed this episode.

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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, Grow Health Podcast, Health and Wellness Podcasting,

Is your plant-based journey supporting your metabolism, or is your "engine" running on idle?

Today, we are doing a special feed drop from our sister show, Culinary Medicine Recipe. We wanted to share this specific episode with the Plant-Based Diet community because it answers a popular question: "How do I eat plants in a way that boosts metabolism?"

What You’ll Learn in this Episode:
· Fixing a slow metabolism
· Metabolic health and the effect of different foods
· Spices as metabolic allies
· What is the best time to eat for metabolism?
· Is intermittent fasting actually good for you?
· How much protein to eat daily
· Easy protein recipes for a balanced meal, including plant-based meal plans

Resources:

Healthy Eating Plate: Your Guide to Balanced Meals
· Culinary Medicine Recipe podcast, Episode 3
· Alternative Food Network Youtube video with Dr. Falquier

Why It’s Important for Your Body To be Hydrated
· Culinary Medicine Recipe podcast, Episode 5
· Alternative Food Network Youtube video with Dr. Falquier

Lifestyle Medicine for a Healthier You
· Culinary Medicine Recipe podcast, Episode 13
· Alternative Food Network Youtube video with Dr. Falquier

Spices to Reduce Inflammation in the Body
· Culinary Medicine Recipe podcast, Episode 19
· Alternative Food Network Youtube video with Dr. Falquier

About Culinary Medicine Recipe:

If you enjoy this evidence-based approach to your plate, you will love Culinary Medicine Recipe. The show features world-class physicians, dietitians, educators and chefs who translate complex nutritional science into delicious, kitchen-ready instructions.

Love this episode? Subscribe to Culinary Medicine Recipe here:
· Link to Apple Podcasts
· Link to Spotify

Connect with the Movement:
· Instagram: @alternativefoodnetwork
· Newsletter: https://alternativefoodnetwork.com/subscribe/

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

©2026 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, Grow Health Podcast, Health and Wellness Podcasting,

Are you tired of gut health advice that starts and ends with a supplement pill? In this episode, you’ll hear from microbiome educator, Anu Simh, about the science of the gut microbiome and how to boost your gut health naturally. She provides a clear, plant-forward roadmap to rebuilding your microbial diversity, including how to restore the gut after antibiotics.

In this episode you’ll hear:
2:30 – Why should we care about the gut microbiome?
3:30 – What are microbes?
5:00 – Plant forward diet, fiber and gut health
7:15 – How to create a healthy gut microbiome
8:45 – Gut microbiome research
10:00 – Probiotics, prebiotics and fermented foods
11:45 – What yogurt is good for gut health?
13:15 – Best foods for gut health
17:00 – Antibiotics and the gut microbiome
18:15 – Travellers’ diarrhea and Saccharomyces boulardii*
19:15 – Raw vs. cooked vegetables
20:30 – Are gut microbiome tests legitimate?
23:00 – Is the gut microbiome influenced by genetics?

*Saccharomyces boulardii is a non-pathogenic yeast that has been studied for digestive support, particularly during travel. Unlike bacterial probiotics, it is a yeast-based probiotic, which means it is not affected by antibiotics and is generally more stable in varying temperatures. This makes it a practical option to carry while traveling.

Gut Clarity Lab: https://oznq5xaaefus36q.krtra.com/t/4KXwiklyOJa4
If you use this link, Alternative Food Network may receive a small commission from your purchase.

Referenced in the episode:

• American Gut: an Open Platform for Citizen Science Microbiome Research
• Gut-microbiota-targeted diets modulate human immune status

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

©2026 Alternative Food Network Inc.

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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, Grow Health Podcast, Health and Wellness Podcasting,

We often talk about the power of plant-based eating, but what about the power of plants on our skin? In this clean beauty episode of the Plant-Based Diet podcast, we explore plant-based skincare and botanical healing with Jodi Scott, founder of Green Goo.

Blending science and time honored plant traditions, Green Goo is a disruptor of the over-the-counter first aid space. From sustainability to a candid conversation about eczema, Esther and Jodi chat about why skin, your body’s largest organ, deserves the same “real food” philosophy as your diet.

In this episode you’ll hear:
00:50 – Why an episode about plant-based skincare
03:00 – Plant-based first-aid, personal care and beauty
05:15 – Green Goo at Johns Hopkins
06:40 – FDA registration and skincare claims
09:30 – Allergies and sensitivities
12:00 – How Green Goo ended up in Oscar gift bags
14:15 – The smell of natural products
15:20 – Most popular Green Goo products
16:45 – Eczema flare-ups: Healing eczema naturally
20:00 – Why is skin important and the microbiome connection

About Our Guest
Jodi Scott is the founder of Green Goo, a plant based first aid and herbal wellness company built alongside her mom and sister on their family farm. What began as hand mixed salves in mason jars has grown into a nationally distributed brand trusted by families across the country.

Get 10% off Green Goo here: https://www.greengoo.com/ALTERNATIVEFOODNETWORK

If you use the discount code to make a purchase, Alternative Food Network will earn a small commission at no cost to you. We do this for products we like.

Referenced in the episode:
· Fix Your Metabolism: How to Reboot Your Body’s Engine Today, Episode 36, Culinary Medicine Recipe
· Medicina Culinaria

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

©2026 Alternative Food Network Inc.

Disclaimer: All content provided or opinions expressed are for informational and/or entertainment purposes only and are not a substitute for professional medical advice. If you are uncertain if an ingredient in this show is suitable for you, please discuss it with your doctor or other qualified health care practitioner.

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, Grow Health Podcast, Health and Wellness Podcasting,

Stop relying on willpower and start building systems. Discover 6 plant-based habits to master plant-based eating and stick with it in 2026.

In this episode of the Plant-Based Diet podcast, we discuss habit formation with plant-based health coach, Michele Stamn. Transitioning to a whole-food plant-based (WFPB) lifestyle doesn't have to be overwhelming. We explore how habit stacking and minor routine shifts can create sustainable eating habits that last a lifetime, even with a busy schedule.

We break down 6 habits for plant-based beginners and pros alike:
· Keep plant-based eating familiar
· Plan ahead with plant-based meal prep
· Social fluidity: How to maintain plant-based nutrition while eating out
· Plus 3 more actionable shifts you can start today.

Whether your goal is weight loss, improved energy, or longevity, these habits are a roadmap to your success.

In this episode you’ll hear:
03:20 About health coach Michele Stamn
04:20 Keeping plant-based eating fun with an Orange Dreamsicle fruit dip
05:00 Habit 1: Bring in more plants to squeeze out the other stuff
06:15 Habit 2: Keep meals familiar
07:15 Plant-based pancakes
08:30 Habit 3: Plan ahead with plant-based meal prep at home and social eating hacks outside
11:10 Habit 4: Aim for progress, not perfection
13:10 Habit 5: Celebrate your wins
16:30 Habit 6: Keep plant-based eating fun

Guest link: https://www.wellness-empowered.org/

Referenced in the episode:
· How to Overcome Plant-Based Eating Roadblocks, Episode 45, Plant-Based Diet
· Culinary Medicine Recipe podcast
· Free Alternative Food Network Newsletter Sign-Up
· Alternative Food Network Youtube Channel

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

Disclaimer: This podcast is for educational purposes only and does not substitute for professional medical advice. Always consult with a healthcare provider before making significant changes to your diet.

©2026 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, Grow Health Podcast, Health and Wellness Podcasting,

Low energy, low libido or body changes? Hormonal changes aren’t just a female issue. Learn how male hormones, including testosterone or Low T, affect your health and vitality. We cover signs of male hormone imbalance, andropause, hormone replacement therapy, and the lifestyle tweaks that can make a difference. Integrative physician, Dr. R. Kumar, shares science-backed insights and actionable tips to help you feel your best.

In this episode you’ll hear:
2:30 – About male hormones including testosterone
4:45 – Low testosterone levels
7:20 – What is the function of testosterone in men?
8:15 – Hormonal imbalance for men and the causes
9:30 – When does testosterone start to drop naturally?
9:45 – What supports testosterone production?
10:30 – Alcohol’s effect on male hormones
11:00 – When to check testosterone levels?
12:15 – DHEA
14:15 – Bioidentical testosterone
15:40 – Lifestyle and diet strategies to support healthy testosterone
16:40 – Food sources of zinc
18:00 – Whole food plant-based diet to support hormones and the microbiome
20:15 – Is soy bad for men?
24:30 – Testosterone and cognition
25:30 – Cost of testosterone
27:00 – Finding an integrative physician

Guest Link: https://www.ommanicenter.com/

Resources referenced in the episode:
· Understanding How Our Body Works webinar by Dr. Rose Kumar
· Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar podcast
· Reversal of cognitive decline: A novel therapeutic program

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

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To become a podcast supporter, click here.

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, Grow Health Podcast, Health and Wellness Podcasting,

Feeling off lately - mood swings, weight changes, low energy, or poor sleep? It could be your hormones. In this episode, Integrative physician, Dr. Rose Kumar, is coming to the rescue! She breaks down the confusing world of hormone balancing vs. hormone replacement, including what you need to know about estrogen dominance, perimenopause symptoms, cortisol levels, bioidentical hormones, hormone testing, and the role of diet and lifestyle. Whether you’re in your mid-thirties and your hormones are starting to change or you’re adjusting to life post-menopause, this episode gives you practical tools to understand your hormones and support your body through every stage.

In this episode you’ll hear:
1:10 – Why an episode about hormones?
3:15 – Who is Dr. Rose Kumar?
5:30 – What should women understand about hormones?
8:00 – Danger of high dose hormones
8:45 – Premenopause & perimenopause hormonal changes in your 30’s & 40’s
12:00 – Hormone balancing vs. hormone replacement
13:00 – What are bioidentical hormones?
14:00 – What hormones are FDA approved?
15:30 – Therapeutic use of hormones
17:10 – Are there any BHRT studies?
19:30 – Estrogen and progesterone hormone ratios and doses
24:00 – Symptoms of estrogen dominance
25:30 – Can you have hormone imbalance even without symptoms?
27:00 – How does plant-based eating and lifestyle affect hormones?
28:15 – Is soy good or bad for you?
31:30 – Which food helps hormonal imbalance?
36:15 – The expanding waistline
36:45 – Hormone testing: what to check and how often in your 30's, 40's & 50's
44:45 – Menopause by definition
45:00 – How long should a postmenopausal woman be on hormones?
46:00 – How do you reverse bone density loss?

Guest Link: https://www.ommanicenter.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, Grow Health Podcast, Health and Wellness Podcasting,

Looking for a delicious, no-fuss snack that fuels your day and fits your plant-based lifestyle? Emmanuelle Bonham shares her go-to energy ball recipe – a perfect blend of nourishment, simplicity and feel-good ingredients. Whether you need a pre-workout bite, a mid-afternoon pick-me-up, or a kid-friendly treat, this is your new favorite recipe. Bonus: no oven required!

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

©2025 Alternative Food Network Inc.

RECIPE (Courtesy of Emmanuelle Bonham)

Energy Balls – Nut-Free Option Included

🛒 Ingredients (Metric)
· 130 g oat flour (or rolled oats if you like a chewy texture)
· 40 g chia seeds
· 40 g flaxseeds
· ½ tsp salt
· 85 g high quality maple syrup
· 180 g smooth peanut butter (or sunflower seed butter for nut-free)
· ½ tsp vanilla extract

🛒 Ingredients (US/Canada Cups)
· ½ cup oat flour (or rolled oats if you like a chewy texture)
· ¼ cup chia seeds
· ¼ cup flaxseeds
· ½ tsp salt
· ¼ cup high quality maple syrup
· ¾ cup peanut butter (or SunButter)
· ½ tsp vanilla extract

Instructions

• Mix dry: In a large bowl, combine oats, chia, flaxseeds, and salt.
• Add wet: Stir in maple/honey and peanut/sunflower butter until fully combined.
• Add vanilla: Mix in vanilla extract. Chill for 20–30 minutes if mixture is too soft.
• Shape: Roll into 22-23 balls (approx. 20 g or 1 tbsp each).
• Chill: Refrigerate for 1 hour to firm.

Storage
· 1 week at room temp
· 2 weeks in the fridge
· 3 months in the freezer

To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork

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, Grow Health Podcast, Health and Wellness Podcasting,

What if luxury wasn’t about excess—but about intention, compassion, and alignment? In this inspiring episode, we sit down with Emmanuelle Bonham, founder of Kind Luxury, a lifestyle movement that's changing the way we think about what it means to live well and beautifully without causing harm.

In this episode you’ll hear:
2:30 – Summer in Dubai
4:30 – What is Kind Luxury?
12:40 – What are the roadblocks to diet change?
14:15 – Energy balls and their benefits
15:40 – How to identify cruelty free, ethically sourced brands?
20:40 – Helpful tools to make informed purchase decisions

As referenced in the episode:
· Leaping Bunny: https://www.leapingbunny.org/
· Peta: https://www.peta.org/living/personal-care-fashion/petas-ultimate-cruelty-free-list/
· Cruelty Free International: https://crueltyfreeinternational.org/
· EWG: https://www.ewg.org/

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

©2025 Alternative Food Network Inc.

To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork.

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, Grow Health Podcast, Health and Wellness Podcasting,

Chronic inflammation may be silent but its impact on your health is loud. This 8 minute episode highlights what it is, what causes it, and its role in the development of serious conditions like heart disease, diabetes, autoimmune disorders, digestive issues and even cancer. Learn how to take control of your health, starting with what’s on your plate.

References:

• Reducing Inflammation in the Body, Culinary Medicine Recipe podcast, Episode 40
• Alternative Food Network Youtube Channel
• Free Alternative Food Network Newsletter Sign-Up

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, Grow Health Podcast, Health and Wellness Podcasting,

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/

Free Alternative Food Network Newsletter Sign-Up

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.

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, Grow Health Podcast, Health and Wellness Podcasting,

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 https://www.jandonline.org/article/S2212-2672(25)00042-5/fulltext

• 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.

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, Grow Health Podcast, Health and Wellness Podcasting,

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.

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, Grow Health Podcast, Health and Wellness Podcasting,

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/

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, Grow Health Podcast, Health and Wellness Podcasting,

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, Grow Health Podcast, Health and Wellness Podcasting,

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, Grow Health Podcast, Health and Wellness Podcasting,

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, Grow Health Podcast, Health and Wellness Podcasting,

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.

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, Grow Health Podcast, Health and Wellness Podcasting,