Plant-Powered Physicians

In this episode, Tracy and Eden welcome back Audrey Sanchez from Balanced.org for a deep dive into one of the most controversial –and consequential– aspects of U.S. nutrition policy: the Dietary Guidelines for Americans (DGAs). Together, they unpack how these guidelines are developed, the growing tension between science and politics, and what it all means for everyday eaters. From vegan buffets to burrito bowls, this episode balances flavorful inspiration with policy-level impact. 
Key highlights: 
How the Dietary Guidelines for Americans (DGAs) are developed, and who gets a seat at the table 
The disconnect between science and simplification in national nutrition guidance 
Industry influence, public commentary, and where bias creeps in - Why the 2025–2030 guidelines may look drastically different—and what’s at stake 
The push to prioritize plant proteins, limit saturated fats, and promote water as the default beverage 
What Tracy and Eden tell their patients when asked, “What should I eat?” 
 
Resources: 
“2025 Dietary Guidelines: Why the Reform Act Matters for Your Family, Your School, and the Future of Nutrition Policy” (Balanced.org) - 2020–2025 DGAs USDA.gov 
Canada’s Food Guide (Government of Canada) 
The Plate Method (MyPlate.gov) 
More to Explore: 
“Perspective: Challenges and Controversial Issues in the Dietary Guidelines for Americans, 1980–2015” (PubMed) 
“Dietary Guidelines for Americans” (Center for Science in the Public Interest) 
“US Dietary Guidelines for Americans—101” (Nutrition Coalition) - “New Thinking on Saturated Fat” (Harvard Medical School)
The Vegan Buffet at Ching Dao and Table Mesa (Boulder, CO) 
Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them HERE or reach out via our Instagram!

In this episode, Audrey and Eden dive into the world of vegan baked goods—exploring everything from smart baking swaps to store-bought favorites. Whether you're a dessert devotee or a reluctant baker, there's something here for everyone. We break down how to replace dairy, eggs, and butter in baking, offer tips to improve your plant-based creations, and share some go-to recipes and products to satisfy your sweet tooth—without sacrificing your values or health goals.
 
Mentioned Recipes & Resources:
Tracy's Peanut Butter Chocolate Chip Cookies
Almond Cake by The Buddhist ChefA fluffy, easy-to-make cake that uses almond flour for a light texture and added fiber.
Ube Pie by Sweet Simple VeganA creamy, coconut-topped pie made with frozen purple yam (ube) for a unique, colorful dessert.
Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz & Terry Hope Romero
Sweet Loren’s Cookie DoughRefrigerated, ready-to-bake (or ready-to-eat!) cookie dough—perfect for a quick treat.
Abe’s Muffins & Coffee CakesNut-free, school-safe vegan muffins, cakes, and snacks available at many major retailers.
Daiya Vegan CheesecakeStore-bought, plant-based cheesecakes for a no-fuss dessert option.
 
Baking Substitutions Cheat Sheet:
Egg Replacements:
Binding: Flax egg (1 tbsp ground flax + 3 tbsp warm water), chia seed gel
Leavening: Baking soda + vinegar, mashed banana
Moisture/Richness: Applesauce, silken tofu, mashed avocado
Dairy Replacements:
Milk: Almond, soy, oat, or any plant-based milk
Butter: Plant-based butters, coconut oil (in moderation)
Buttermilk: Plant milk + 1 tbsp vinegar or lemon juice
Creams: Coconut cream, blended cashews
Tips for Vegan Baking Beginners:
Start familiar – Try veganizing recipes you already know and love.
Make one swap at a time – Don’t overhaul everything on your first try.
Understand ingredient roles – Know if an egg is for binding, leavening, or moisture.
Measure carefully – Baking is chemistry, so ratios matter.
Let batters rest – Especially when using alternative flours or no gluten.
 

In this episode, we're joined by Audrey Lawson-Sanchez (Executive Director of Balanced.org) to talk about the health and environmental risks of processed meats, why they're still so common on school and hospital menus, and how to start making simple, satisfying swaps. From evidence-based insights to easy plant-based alternatives, we cover everything from Beyond sausages and tempeh bacon to jackfruit, carrot hot dogs.
Resources
Balanced.org
Rainbow Plant Life
IARC Processed Meat Classification (2015)
Gonzalez et al., Food Research International (Review on meat and cancer)
Zang et al., British Journal of Nutrition (2023) – Processed meat and chronic disease
NCI et al., International Journal of Environmental Research and Public Health – Processed meat and depression
Lightlife Tempeh Bacon
Jack & Annie’s – Jackfruit-based meat alternatives
Simple Truth Eggplant Bacon
Sweet Earth Benevolent Bacon

In this episode, Eden is joined by Audrey Lawson-Sanchez, Executive Director of Balanced, to explore the often-overlooked impacts of poultry consumption—from health and nutrition to antibiotic resistance, food safety, and environmental concerns. They discuss nutrition and health implications, factory farming risks, pandemic potential, and how menus can move beyond chicken to healthier, more sustainable options. It's all about progress, not perfection—and this conversation is packed with practical tips, favorite swaps, and big-picture insights.
 
Resources 
"What’s Wrong With Factory Farming?" – Public Health Ethics (2015)
We Are the Weather by Jonathan Safran Foer
You Are What You Eat – Netflix docuseries
The Smell of Money – Documentary on factory farming
Products Mentioned
Meati Foods
Daring Foods
Banza Pasta
Butler Soy Curls
Rebellyous Foods

We're talking all things eggs — why prices are up, what bird flu has to do with it, and how to swap them out with delicious, plant-based alternatives for cooking and baking. 🍳🌱
 
Season 1 Episode about eggs
 
Sources:
NIH: Choline in Plant Foods
USDA: Bird Flu Updates
FDA: Bird Flu in Dairy
 
Products & Companies Referenced:
FOLKE (Vancouver)
Watercourse Foods (Denver)
JUST Egg
Bob’s Red Mill
Wonder Eggs
Vegan Cupcakes Take Over the World

In this episode, we'll explore the science and practicalities of plant-based eating for older adults—covering everything from nutrition, muscle preservation, cognitive health, and longevity strategies inspired by the Blue Zones.
Topics Covered:
How to make plant-based meal prep easy and enjoyable
Is it safe to go plant-based at any age?
Nutrients to watch: Protein, Calcium, B12
How diet and movement work together to prevent sarcopenia and cognitive decline
Lessons from The Blue Zones—what the world’s longest-living people eat and do daily
Practical resources: meal delivery services and building community support
References & Studies Mentioned:
The Blue Zones Documentary – Netflix
How Not to Age by Dr. Michael Greger – Book Link
MicroRNA & Plant-Based Diets Study – Liu et al. (2020) Precision Clinical Medicine – Read Here
Nutritional Prevention of Cognitive Decline Study – Dominguez et al. Nutrients Journal – Read Here
Lessons from the Blue Zones & Lifestyle Medicine – Cruzi et al. American College of Lifestyle Medicine – Read Here
Practical Resources:
Meal Delivery Services: Purple Carrot, Whole Harvest, Vistro
Insurance & Medically Tailored Meals: Check if your health plan covers plant-based meal services
Find a local plant-based community: Meetup | PlantPure Communities

Is it safe to stay plant-based during pregnancy? This episode explores the latest research and share practical tips to help you confidently navigate a plant-based pregnancy. Learn about key nutrients, managing morning sickness, and the surprising benefits of plant-based diets for moms and babies.
 
References:
Adherence to plant-based diet during pregnancy and risk of gestational diabetes: a prospective birth cohort study
Prepregnancy Plant-Based Diets and Risk of Hypertensive Disorders of Pregnancy

In this bonus episode, we dive into the world of plant-based dinners, sharing our favorite go-to meals, comfort food classics, and practical tips to simplify your cooking routine. Whether you’re a seasoned pro or just starting your plant-based journey, there’s something for everyone!

In this episode, we're learning from Dr. Noemi Adame, also known as the "Veggies Over Pills" doctor. Dr. Adame shares her inspiring journey to plant-based living and how she integrates this lifestyle into her pediatric practice. From tips on fueling active families to addressing common myths about protein, dairy, and fruit, this conversation is packed with actionable insights for parents and health enthusiasts alike.
Plus, hear about her innovative programs like Camp Veggie, designed to teach kids about the connection between food and wellness. 
Resources Mentioned:
Visit Dr. Adame’s practice: www.culverpediatrics.com
Follow @CulverPeds on Instagram and Facebook for more updates.

In this episode, we’re diving into one of the most practical meals of the day—lunch! Join us as we share our favorite go-to plant-based lunch ideas, from fresh avocado toast and hearty baked potato soup to quick wraps and satisfying smoothie bowls. Whether you’re packing a lunch for work, looking for school-friendly options, or grabbing something on the go, this episode is packed with tips to make plant-based eating easy, nutritious, and absolutely delicious.
 
Loaded Baked Potato Soup Recipe
 
Ingredients:2 tsp olive oil1 medium yellow onion3 garlic cloves5 large russet potatoes4 cups vegetable broth4 tsp vegan butter1 cup nondairy mil½ cup vegan sour cream¼ cup chives½ cup vegan cheese4 slices plant based baconBroccoli (1-2 heads)
Saute onions and garlic in oil for a few minutes. Boil potatoes in water until soft. Add onions, garlic, potatoes, and vegetable broth to slow cooker. Cook on medium for about 6 hours. Cook bacon. Roast broccoli at 400 for 20 minutes. Combines remaining ingredients with potatoes in crock pot and enjoy!
 
Quick guide to meals mentioned:
Trader Joe’s Frozen Fried Rice with Tofu: A quick meal made by adding tofu to Trader Joe's frozen fried rice—perfect for an easy, satisfying lunch from the freezer.
Avocado Toast with Hummus and Toppings: A versatile avocado toast featuring homemade hummus, half an avocado, tomato, pepitas, and chia seeds, all layered on toast. Tracy also shares her version with sourdough, vegan mayo, vegan cheese, avocado, and an "everything but the bagel" seed mix.
Loaded Baked Potato Soup: A warm, comforting baked potato soup made with plant-based cheese, cream, smoky tempeh "bacon bits," and broccoli. Perfect for a thermos-friendly lunch in colder months.
White Bean and Spinach Stew with Vegan Sausage: A hearty white bean stew with spinach and vegan sausage, ideal for a crockpot meal that can be portioned for multiple lunches.
PBJ Variations: A classic peanut butter and jelly sandwich with a twist, like using fresh blueberries instead of jelly or adding chopped fruit with peanut butter for a quick, nutritious option.
Falafel and Hummus Wraps: An easy, customizable wrap using falafel, hummus, leftover sautéed veggies, or chickpeas. Can also include rice and any preferred sauce for extra flavor.
Spinach and Vegan Cheese Quesadilla: A quick quesadilla filled with beans, spinach, and vegan cheese, topped with salsa or avocado for added nutrients.
Taco/Nacho Bowls with Canned Chili: A simple lunch bowl with crumbled tortilla chips, canned vegan chili (like Amy’s), vegan cheese, sour cream, and optional toppings like salsa or "bitchin’ sauce."
Smoothie Bowls with Toppings: A smoothie bowl made with plant-based milk, fruits, kale, granola, and nut butter, providing a refreshing yet filling option for a plant-based lunch.
DIY Big Salad from Salad Bar: A “big salad” with greens, grilled tofu, beans, seeds, and other veggies, often found at salad bar restaurants like Mad Greens or Sweetgreen for a well-rounded plant-based meal.
Peanut Butter & Banana/Apple Fruit Bowl: A quick fruit bowl with seasonal fruits like apples and bananas, topped with peanut butter or other nuts/nut butters.
Quick Mediterranean Bowl (Hummus & Dolmas): A Mediterranean-inspired option featuring hummus, falafel, dolmas, or grape leaves—easy to find at Mediterranean restaurants.