A Whole Food Plant Based diet is a journey about building health. It all begins with eating whole, plant-based foods. There's no counting calories, no obsessing over portion sizes, and don't worry whether you are eating two, three or six times a day. Just eat simple, whole, plant-based foods.
Push out the processed and animal-based foods by piling your plate with plants. Explore how much you can eat of these clean, low-calorie foods before your stomach lets you know you've had enough. Start treating vegetables and fruits as your drugs of choice...because they are!!
We can stop all the diseases and suffering, we can stop all the drugs, surgeries, endless tests and procedures just by eating the right foods. Don't be afraid of change. Can you imagine a life without prescriptions drugs, lethargy, bad health, chronic disease and sickness? People on plant-based diets can eat lots and lots of delicious, wonderful foods. A plant based diet doesn't deny your body any nutrients when losing weight. As long as you eat a variety of plants, you will get plenty of carbs, proteins, fats, vitamins, minerals and everything else your body needs.
This really is easier than you may think. For breakfast, you could have oatmeal, (cooked, get rid of the instant), with lots of fruit and or raw honey. For lunch, may a huge salad with lots of vegetables and fruit, or maybe a salad with some homemade soup, (recipe below). And then for dinner, maybe vegetarian chili with a salad, or greens mixed with OMG walnut sauce (recipe to follow). It doesn't have to be a complicated diet....simple and easy.
I think if you make some dressings and sauces to pour over salads, raw vegetables, steamed vegetables, whole-wheat pasta, etc., the dishes become really delicious. The dressings and sauces are so simple to make....make a big batch and have them ready to use during the week. This OMG walnut sauce will have you eating Kale by the bushel!
OMG WALNUT SAUCE
1 cup of walnuts
1-2 cloves of garlic
1 T low-sodium tamari sauce (soy sauce)
1/4 - 1/2 cup water, for desired consistency
Combine the walnuts, garlic and tamari in a food processor and blend, adding water until the desired texture is reached, (1/4 to 1/2 cup), use more water for a thinner dressing, less water for a thicker dip. Serve over Kale, greens, salads, grains or use as a sandwich spread in sandwiches or as a topping on pizza.
QUICK AND EASY VEGETABLE SOUP
Vegetable stock
onion
garlic
bag of frozen mixed vegetables, (or any veggies of your choice, fresh or frozen)
any beans of your choice--chickpeas, white beans, red beans, navy beans, etc.
rosemary
thyme
garlic powder
onion powder
salt and pepper to taste
Saute the onion and garlic in a small amount of water until onion is softened. Add the rest of the ingredients with the exception of the beans, substituting any vegetables or spices you prefer. Let cook for about 15 minutes, then add the beans and cook for about 10 more minutes. Adjust the spices according to your taste.
Tip: Make a big batch of this and freeze into individual portions. Grab for lunch, or a quick dinner with a salad. A really healthy dinner's on the table in 10 minutes!!
GREAT GREEN SPINACH HUMMUS
This is quick and easy to make! Use more or less of the ingredients you like--especially cilantro, lemon, or garlic.
2 garlic cloves
1 15 oz can chickpeas, (or your own homemade)
1/4 teaspoon ground cumin
2 T nutritional yeast
1/4 cup squeezed orange juice
Zest of one lemon
3 T fresh lemon juice
1/4 to 1/2 cup fresh cilantro leaves
1 cup fresh spinach
2 scallions, chopped
Place all of the ingredients in a food processor and blend until smooth. Serve as a sandwich spread or as a dip for raw vegetables or toasted pita bread.
The secret to making a Whole Food Plant Based "diet" work is getting the preparation done ahead of time. Again, this is not rocket science, but eating healthy takes a little effort. Vegetables need to be chopped, that's basically the most time consuming part....it's not difficult to do, it just takes a little time. If during the week there just isn't enough time to prepare a healthy meal, get all your chopping of vegetables done over the weekend, or whenever you may have just a little bit of extra time. Chop up the vegetables and store in ziplock bags until you are ready to use them. Make big batches of soup or chili and again, make individual portions and freeze. Make some different sauces or sandwich spreads and have them on hand ready to go....grab some healthy whole-wheat bread or a pita, spread with a sandwich spread and pile on whatever vegetables you have on hand, have a cup of soup with it and dinner is done!
Push out the processed and animal-based foods by piling your plate with plants. Explore how much you can eat of these clean, low-calorie foods before your stomach lets you know you've had enough. Start treating vegetables and fruits as your drugs of choice...because they are!!
We can stop all the diseases and suffering, we can stop all the drugs, surgeries, endless tests and procedures just by eating the right foods. Don't be afraid of change. Can you imagine a life without prescriptions drugs, lethargy, bad health, chronic disease and sickness? People on plant-based diets can eat lots and lots of delicious, wonderful foods. A plant based diet doesn't deny your body any nutrients when losing weight. As long as you eat a variety of plants, you will get plenty of carbs, proteins, fats, vitamins, minerals and everything else your body needs.
This really is easier than you may think. For breakfast, you could have oatmeal, (cooked, get rid of the instant), with lots of fruit and or raw honey. For lunch, may a huge salad with lots of vegetables and fruit, or maybe a salad with some homemade soup, (recipe below). And then for dinner, maybe vegetarian chili with a salad, or greens mixed with OMG walnut sauce (recipe to follow). It doesn't have to be a complicated diet....simple and easy.
I think if you make some dressings and sauces to pour over salads, raw vegetables, steamed vegetables, whole-wheat pasta, etc., the dishes become really delicious. The dressings and sauces are so simple to make....make a big batch and have them ready to use during the week. This OMG walnut sauce will have you eating Kale by the bushel!
OMG WALNUT SAUCE
1 cup of walnuts
1-2 cloves of garlic
1 T low-sodium tamari sauce (soy sauce)
1/4 - 1/2 cup water, for desired consistency
Combine the walnuts, garlic and tamari in a food processor and blend, adding water until the desired texture is reached, (1/4 to 1/2 cup), use more water for a thinner dressing, less water for a thicker dip. Serve over Kale, greens, salads, grains or use as a sandwich spread in sandwiches or as a topping on pizza.
QUICK AND EASY VEGETABLE SOUP
Vegetable stock
onion
garlic
bag of frozen mixed vegetables, (or any veggies of your choice, fresh or frozen)
any beans of your choice--chickpeas, white beans, red beans, navy beans, etc.
rosemary
thyme
garlic powder
onion powder
salt and pepper to taste
Saute the onion and garlic in a small amount of water until onion is softened. Add the rest of the ingredients with the exception of the beans, substituting any vegetables or spices you prefer. Let cook for about 15 minutes, then add the beans and cook for about 10 more minutes. Adjust the spices according to your taste.
Tip: Make a big batch of this and freeze into individual portions. Grab for lunch, or a quick dinner with a salad. A really healthy dinner's on the table in 10 minutes!!
GREAT GREEN SPINACH HUMMUS
This is quick and easy to make! Use more or less of the ingredients you like--especially cilantro, lemon, or garlic.
2 garlic cloves
1 15 oz can chickpeas, (or your own homemade)
1/4 teaspoon ground cumin
2 T nutritional yeast
1/4 cup squeezed orange juice
Zest of one lemon
3 T fresh lemon juice
1/4 to 1/2 cup fresh cilantro leaves
1 cup fresh spinach
2 scallions, chopped
Place all of the ingredients in a food processor and blend until smooth. Serve as a sandwich spread or as a dip for raw vegetables or toasted pita bread.
The secret to making a Whole Food Plant Based "diet" work is getting the preparation done ahead of time. Again, this is not rocket science, but eating healthy takes a little effort. Vegetables need to be chopped, that's basically the most time consuming part....it's not difficult to do, it just takes a little time. If during the week there just isn't enough time to prepare a healthy meal, get all your chopping of vegetables done over the weekend, or whenever you may have just a little bit of extra time. Chop up the vegetables and store in ziplock bags until you are ready to use them. Make big batches of soup or chili and again, make individual portions and freeze. Make some different sauces or sandwich spreads and have them on hand ready to go....grab some healthy whole-wheat bread or a pita, spread with a sandwich spread and pile on whatever vegetables you have on hand, have a cup of soup with it and dinner is done!
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