Wednesday, March 15, 2017

4 Day Color-packed Vegan Menu Reveal

Most people I know have heard it’s healthy to eat the rainbow by munching on at least 5-7 servings of color-rich fruits and veggies per day. Want to learn how simple it is to do that, and eat delicious produce-packed fresh food combinations like I do?

This photo essay shows you how easy it is to include more of this good stuff into breakfasts, lunches, and dinners. I cook with my eyes as well as my other senses to bring you brightly colored veggies and fruits that are healthy, tasty, and easy to prepare. 

See this fun 4-day vegan meal plan reveal. Please use my ideas to amp up your own meal planning.




Note: any vegetable, fruit, legume, bean, nut, seed, or whole grain mentioned in this post is organic. I buy, grow, and eat organic fruits and vegetables. This designation assures the produce hasn’t been genetically modified (NO GMO’S), is not grown in soil, fertilized, or sprayed with toxic chemicals or pesticides, and the integrity of the plant is maintained and its innate nourishing, healing qualities are left intact.  

Green Lentils, Carrots, Red Cabbage, Celery, Minced Garlic and Indian Spices and Herbs




Lentil Stew with Chickpeas (Garbanzo Beans) and Brown Rice


The pictures above are just a sample of what follows.


Plan vegan meals with care, and you'll reap BIG rewards. There are so many vegetables and fruits in the world to choose from, you'll never get tired of eating them. Make sure your meals contain an assortment of produce, whole grains, legumes, nuts, seeds, and beans to get all the nutrients you need to stay healthy, happy, and improve the quality of your life.

Plant-based recipes can have added flavor and increased health benefits, when you use lively herbs and spices for seasoning. Vegan dishes are cost effective and eating this way gives you pep and energy to spare.


Please let me know which dishes and serving ideas you like most or are curious about. I'll do my best, in forthcoming blog posts, to supply food facts and the recipes for them.



First, I'll Share Important Reasons Why I Eat Whole Food Plant-based Foods


To Live Longer

To Live Happier

To Live Stronger

To Maintain Healthy Weight Without Dieting

To Be Kind to Animals and the Planet

To Prevent Diabetes, Heart Disease, Cancer, and Stroke

To Eat Delicious, Nutritious Food

To Keep Life Simple


Day 1



Steel Cut Oatmeal with Blueberries



Tri-color Quinoa, Red Pepper, Carrots, Asparagus, Romaine, and Red Cabbage Salad




 Pinto Beans and Chard Dish, Fresh Tomato Sauce and Italian Seasonings


Day 2


Pearled Barley, Sliced Banana, and Ceylon Cinnamon


Lentil Stew with Organic Brown Rice and Indian Spices



Romaine Salad with Sprouted Mung Beans, Red Beans, Squash, Beets



Day 3


Red Grapefruit Salad with Organic Raisins and Mint



Buckwheat Pancakes



Massaged Kale Salad with Sweet Potatoes, Squash, Beets, Red Pepper, Onion



Tofu Scramble with Red Potatoes, Zucchini, on a bed of Tossed Greens


Day 4

Sweet Potato, Avocado, Black Bean Enchilada with Mole Sauce, Corn Chips and Salad



Napa Cabbage Stir-fry, Carrots, Mushrooms, Onions with Miso/Ginger Flavored Sauce


Open Tempeh Salad Wrap with chopped Broccoli, Carrots, Onion and Tomatoes on a Collard Leaf


*Key Information: The Academy of Nutrition and Dietetics (AND) official position on a vegan eating plan advises that an appropriately planned vegan diet is best for reducing the risk and treating illness such as heart disease, hypertension, some forms of cancer, and type 2 diabetes. Their research shows that vegan diets were found effective at promoting a lower body mass index (BMI), are more environmentally friendly than other diets, and safe for people in all stages of life-including athletes, pregnant women, children, and older athletes. 

For More About Adopting a Vegan Lifestyle and to Gain Powerful Motivation Please See:






Please share your ideas, comment on mine, or ask questions about meal planning and/or ways to add more veggies and fruits to your meals. I'd love to hear from you and appreciate your support.

This post is FEATURED at The-Pant-based-Potluck-Party-Link-up-125 and I am delighted!


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4 comments:

  1. Hi Nancy,
    What a colorful and tantalizing array of delicious and healthy meals and recipes. I love the salad with the Massaged Kale Salad with Sweet Potatoes, Squash, Beets, Red Pepper, Onion, but they all look really great. Sharing on google, twitter & pinning! Have a healthy, happy & blessed day!

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    1. Thanks Marla. Appreciate the comment and support. Wishing you the very best today!

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  2. This food looks BEAUTIFUL!

    So glad you dropped by my blog & let me know about your colorful post! : )

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    1. Thank you Anna. Wishing you a happy weekend. Nan

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