This post shows you how eating tasty whole food plant based meals with plenty of color rich produce simplifies food planning tasks, improves mood, enhances wellness, and maintains vitality.
Let me explain...
A whole food vegan eating plan is naturally low in calories and high in fiber.
People like me who eat this way find they're able to eat large portions without gaining weight or feeling deprived, hungry, or stuffed.
Keep in mind, "whole food plant based/vegan" means recipes contain no animal products or highly processed foods, as well as no added oil, sugar, and salt.
Those of us who eat both raw and cooked veggies and fruits daily get an ample supply of the vitamins, minerals, fiber, and phytonutrients necessary to fuel our body, decrease the risk of developing chronic diseases, give us pep, and feel more joy in living.
Hang in with me, and I'll show you ways food including cruciferous veggies like broccoli, cabbage, cauliflower, and kale are flavorful and raise the body's natural immunity to illness.
Bloom into Health Eat Color Rich Produce
1. Eat all food with mindful awareness, both at home and away. This will help you make conscious food choices.
2. Remember, the human body runs most efficiently on food that is in its natural form, or very close to it.
3. Visualize yourself preparing and eating at least one new whole food plant-based meal a week. Envisioning a positive outcome will increase the chance of your success. Read 10 Secrets for Eating Healthy on a Budget for information and motivation.
4. Before you head off to the market, check for specials and make a shopping list.
5. Most whole food plant-based recipes are simple to make. Love Veggie Chili? It's economical, delicious, and a one pot meal fit for your family or a crowd. For other colorful whole food plant-based ideas I enjoy using Colleen Patrick-Goudreau's cookbook, Color Me Vegan.
19. Lightly steam veggies to retain flavor and nutrients. Season with lemon or orange juice or zest to heighten flavor without calories.
20. Another way to add interest to home cooked meals is to sprinkle on fresh dill, basil, rosemary, and sage from the garden. Oregano, mustard seeds, ginger, and thyme are herbs and spices that add zip to the taste of your veggies.
21. If your budget is tight or you live in a place without a garden, dried herbs and spices are convenient. Store the herb or spice in a tightly sealed glass jar (out of light) for no longer than 1 year to keep quality up.
Dried herbs are more potent than fresh. Use 1 teaspoon of dried to 1 Tablespoon of fresh herbs or a 1 to 3 ratio.
22. Add garlic and/or shallots, leeks, scallions, black pepper, and onion to veggie casseroles, sandwiches, stews, soup, and sauces. Spices provide a sweet, spicy, or savory note and also contain nutrients to help us stay healthy.
23. Another healthful way to cook vegetables to bring out their natural flavor is to roast them. See this easy to prepare recipe for oil free roasted vegetables.
24. Fruits and vegetables are complex carbohydrates. Most are low in calories and loaded with nutrients. Fruit contains natural sugar. When strawberries, grapefruit, and cherries are eaten in moderation, they don't cause abrupt fluctuations in your blood sugar level.
25. Shop for produce with your senses and look, sniff, and touch for freshness and ripeness. Take your time selecting quality over quantity.
4. Before you head off to the market, check for specials and make a shopping list.
5. Most whole food plant-based recipes are simple to make. Love Veggie Chili? It's economical, delicious, and a one pot meal fit for your family or a crowd. For other colorful whole food plant-based ideas I enjoy using Colleen Patrick-Goudreau's cookbook, Color Me Vegan.
6. Once you're in the market, notice whether your list includes a range of colors like those in the rainbow. For example I love brightly colored red peppers, arugula, oranges, watermelon, collard greens, and ears of corn. How many of the veggies and fruits shown in the photo below do you know?
Leave the store as soon as you find list items to avoid impulse shopping, but check out prep and recipe ideas for those you don't know much about.
7. Don't overshop. Select those plant-based ingredients you know you will prepare or cook/freeze right away. Eating fresh fruits and veggies as close to the time when your food was harvested, makes good nutrition sense. Making double portions and freezing some to use later saves time and energy in the long run. It also cuts down on food spoilage and waste.
8. Purchase high soluble fiber foods including old fashioned and steel cut oatmeal, millet, barley, black beans, lentils and peas, bananas, oranges, pears, and prunes to keep all systems moving.
Leave the store as soon as you find list items to avoid impulse shopping, but check out prep and recipe ideas for those you don't know much about.
8. Purchase high soluble fiber foods including old fashioned and steel cut oatmeal, millet, barley, black beans, lentils and peas, bananas, oranges, pears, and prunes to keep all systems moving.
9. If you buy packaged, frozen, or canned foods, read every label. Here's how to do it.
Nix those items with a long ingredient list. Products that are highly processed, usually contain additives, preservatives, and/or empty calories from too much salt, oil, or sugar.
Nix those items with a long ingredient list. Products that are highly processed, usually contain additives, preservatives, and/or empty calories from too much salt, oil, or sugar.
10. Plant proteins are important elements of any healthy whole food plan, and these are good ones to know.
Flax meal. Protein: 1 oz. or about 2 Tablespoons provide 12 grams
11. Include fixings for at least one salad a day. Dark green and red/purple lettuces and salad ingredients including romaine, red leaf, watercress, kale, and red cabbage contain more nutrients and taste livelier than the paler colored ones.
Top a salad with a heaping spoonful of Vegan Bean, Garlic, and Ginger Salad Dressing for tangy goodness without the fat. While you're checking out the recipe, discover what tempeh is and how to cook it.
12. If you are at a healthy weight now, you weight will remain stable, if you follow this eating plan, exercise, and refrain from eating junk food and fast food. If you're overweight, sticking with a whole food plant based diet will help you shed pounds and keep them off.
13. Have only a little time to cook? Most markets today sell pre-chopped produce items and salad fixings. Purchasing cut up or spiralized veggies and fruit is a better choice for wellness than eating in a ho-hum restaurant or fast food joint.
14. Drink plenty of water throughout the day. It adds digestion, elimination, and keeps you hydrated.
15. Keep a supply of prepped raw carrots, bean and veggie salad, and celery on hand in the refrigerator for times when you have an urge to snack. Scoop out an avocado and mash the green delicious part into a paste. Use it as a taste-tempting, nutritious spread on whole grain bread or as a veggie dip. If you like, season with fresh squeezed lime juice and salt and pepper.
16. Prepare and store a small container of pistachio nuts or pumpkin seeds to munch on, for low energy moments on the job or at home.
Another idea for snacking is to slice a pink lady apple crosswise, and spread full of peanut or almond butter. Eat this refreshing treat at your desk or after your workout at the gym.
17. Brown bag your lunch. Save time and prep a few days' worth of veggies, fruits, whole grains for lunches on the go or lunches you eat at home.
Planning ahead saves time and helps curb eating on the run.
Organic Tofu Protein: 8 to 15 grams (depends on how it's made) per 3 oz. serving
Organic Edamame. Protein: 18 grams per 1-cup serving, cooked
Organic Tempeh. Protein: 3 oz. supply 15.77 grams cooked
Black Beans. Protein: 15 grams per cup, cooked
Mixed Salad Greens. Protein. 2 cups raw provides 2 grams
Spinach. Protein: 1-cup serving provides 1-3 grams, depending on whether it's raw or cooked.
Broccoli. Protein: 1-cup chopped serving provides 2.6 grams
Zucchini. Protein: 2.9 grams in one zucchini
Kale. Protein: 1 cup chopped kale has 2.9 grams
Organic Edamame. Protein: 18 grams per 1-cup serving, cooked
Organic Tempeh. Protein: 3 oz. supply 15.77 grams cooked
Black Beans. Protein: 15 grams per cup, cooked
Mixed Salad Greens. Protein. 2 cups raw provides 2 grams
Spinach. Protein: 1-cup serving provides 1-3 grams, depending on whether it's raw or cooked.
Broccoli. Protein: 1-cup chopped serving provides 2.6 grams
Zucchini. Protein: 2.9 grams in one zucchini
Kale. Protein: 1 cup chopped kale has 2.9 grams
Split Green Peas. Protein: 16 grams per cup, cooked
Sweet Potatoes. Protein: 1 cup provides 2.1 grams
Almonds. Protein: 1 oz. of raw almonds provides 6 grams
Brazil Nuts. Protein: 6 raw nuts or 1 oz. provides 4.1 grams
Pecans. Protein: 1 oz. raw provides 2.6 grams
Walnuts. Protein: 1 oz. raw walnuts provides 2.6 grams
Almond Butter. Protein: 2 Tablespoons raw unsalted 7 grams
Cashew Butter. Protein: 2 Tablespoons raw unsalted 6 grams
Peanut Butter. Protein: 2 Tablespoons raw unsalted 8 grams ( I don't eat peanuts, but include this for your information)
Sunflower Seeds. Protein: 1/2 cup provides 14.5 grams
Sweet Potatoes. Protein: 1 cup provides 2.1 grams
Almonds. Protein: 1 oz. of raw almonds provides 6 grams
Brazil Nuts. Protein: 6 raw nuts or 1 oz. provides 4.1 grams
Pecans. Protein: 1 oz. raw provides 2.6 grams
Walnuts. Protein: 1 oz. raw walnuts provides 2.6 grams
Almond Butter. Protein: 2 Tablespoons raw unsalted 7 grams
Cashew Butter. Protein: 2 Tablespoons raw unsalted 6 grams
Peanut Butter. Protein: 2 Tablespoons raw unsalted 8 grams ( I don't eat peanuts, but include this for your information)
Sunflower Seeds. Protein: 1/2 cup provides 14.5 grams
Flax meal. Protein: 1 oz. or about 2 Tablespoons provide 12 grams
11. Include fixings for at least one salad a day. Dark green and red/purple lettuces and salad ingredients including romaine, red leaf, watercress, kale, and red cabbage contain more nutrients and taste livelier than the paler colored ones.
Top a salad with a heaping spoonful of Vegan Bean, Garlic, and Ginger Salad Dressing for tangy goodness without the fat. While you're checking out the recipe, discover what tempeh is and how to cook it.
13. Have only a little time to cook? Most markets today sell pre-chopped produce items and salad fixings. Purchasing cut up or spiralized veggies and fruit is a better choice for wellness than eating in a ho-hum restaurant or fast food joint.
14. Drink plenty of water throughout the day. It adds digestion, elimination, and keeps you hydrated.
15. Keep a supply of prepped raw carrots, bean and veggie salad, and celery on hand in the refrigerator for times when you have an urge to snack. Scoop out an avocado and mash the green delicious part into a paste. Use it as a taste-tempting, nutritious spread on whole grain bread or as a veggie dip. If you like, season with fresh squeezed lime juice and salt and pepper.
16. Prepare and store a small container of pistachio nuts or pumpkin seeds to munch on, for low energy moments on the job or at home.
Another idea for snacking is to slice a pink lady apple crosswise, and spread full of peanut or almond butter. Eat this refreshing treat at your desk or after your workout at the gym.
17. Brown bag your lunch. Save time and prep a few days' worth of veggies, fruits, whole grains for lunches on the go or lunches you eat at home.
Planning ahead saves time and helps curb eating on the run.
18. Rather than the same old same old, try a rotation plan of try to find recipes for "new to you veggies" like bok choy, Napa cabbage, asparagus, zucchini, spinach, broccoli, and greens like chard or mustard greens.
19. Lightly steam veggies to retain flavor and nutrients. Season with lemon or orange juice or zest to heighten flavor without calories.
20. Another way to add interest to home cooked meals is to sprinkle on fresh dill, basil, rosemary, and sage from the garden. Oregano, mustard seeds, ginger, and thyme are herbs and spices that add zip to the taste of your veggies.
21. If your budget is tight or you live in a place without a garden, dried herbs and spices are convenient. Store the herb or spice in a tightly sealed glass jar (out of light) for no longer than 1 year to keep quality up.
Dried herbs are more potent than fresh. Use 1 teaspoon of dried to 1 Tablespoon of fresh herbs or a 1 to 3 ratio.
22. Add garlic and/or shallots, leeks, scallions, black pepper, and onion to veggie casseroles, sandwiches, stews, soup, and sauces. Spices provide a sweet, spicy, or savory note and also contain nutrients to help us stay healthy.
23. Another healthful way to cook vegetables to bring out their natural flavor is to roast them. See this easy to prepare recipe for oil free roasted vegetables.
24. Fruits and vegetables are complex carbohydrates. Most are low in calories and loaded with nutrients. Fruit contains natural sugar. When strawberries, grapefruit, and cherries are eaten in moderation, they don't cause abrupt fluctuations in your blood sugar level.
25. Shop for produce with your senses and look, sniff, and touch for freshness and ripeness. Take your time selecting quality over quantity.
26. Mix it up by eating cooked and raw veggies. You'll start to discern a deeper level of aromas, textures, tastes, and sense which color and flavor combinations go together.
27. Some veggies or fruits like tomatoes, carrots, and peppers are more easily digested by the body when cooked. Beans need to be cooked thoroughly or else sprouted.
Other things like onion, parsley, cucumber, and celery can be eaten raw. See NutritionFacts.org, an online resource founded by Michael Greger M.D. for sound advice about how the food you eat impacts your health.
28. Read additional food ideas from previously published posts on this blog by clicking on the links below.
To live well and feel healthy, experience the pleasures and benefits of eating as close to nature as possible.
Then, attract attention and praise from family and friends by preparing delicious whole food plant-based meals that supply the nutrient dense foods that help you and your family work and play at peak efficiency.
Are you willing to add at least one new plant-based whole food meal to your cooking repertoire each week? Why or why not? Answer below.Then, attract attention and praise from family and friends by preparing delicious whole food plant-based meals that supply the nutrient dense foods that help you and your family work and play at peak efficiency.
Which of the 28 tips I offer above helps you most and why?
Do you think a whole food plant-based eating plan saves bucks?
Most people who follow this plan don't have to take cholesterol lowering drugs or blood pressure medications. They aren't at high risk of developing cancer, heart disease, or stroke.
However, we as a society could cut down on out of pocket medical insurance costs, doctor visit copay expenses, and medication bills if more people followed this plan.
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