The Ultimate Guide To Eating A Plant-Based Diet
In this guide, I will go through the steps needed to successfully start eating a plant-based diet. I hope you enjoy and congrats to you for doing something healthy and positive for yourself and the planet!
Also, if you want to deep dive into plant-based cooking, batch cooking, and meal prep? Join me for my FREE Plant-Based 3-Day Meal Planning Challenge with the link below. Learn to maximize leftovers and minimize food waste to save time and money in your plant-based kitchen.
-What does Plant-Based Diet mean?
Removing all animal foods from your diet
Eating plant-based means removing all animal food products from your diet. This can be quite challenging once you learn some of the strange things that have dairy and some seemingly random animal-based ingredients in them. It's all about reading labels and learning what some of those ingredients are. Of course, it's a lot easier if...
Hope you had a great 4th! I've decided to do something different this week.
I want to start giving you some batch cooking and meal prep ideas. A lot of these ideas are pretty simple. We just don't always think of it.
I heard a statistic the other day that shocked me. A third of the money we spend on food goes into the garbage! That's right, we are wasting a ton of food.
I'm very guilty of this myself. Just last week I threw away a whole zucchini!
I made a promise to myself I would stop doing this. Which means I need to plan, prep, and batch!
This week I have all these sweet potatoes sitting on the counter and before they start to go bad I decided to take action.
I peeled, chopped, seasoned them and stuck them in the freezer. I also took one batch and I'm baking them right now to throw on top of a salad later...I'll take pics!
I'll give you my recipe but remember if you don't like the seasoning I use, then change it up!
Prep time 15 minutes
I was watching a TV show the other day and they created a salad using grapefruits and this is where this recipe was born. Except I wanted to use oranges because I love oranges! The oven roasted almonds paired well with the sweet oranges and the mustard dressing was perfect. I added the roasted golden beets because they match and I had them in the fridge, I'm not kidding:) That's why I named it the Sunshine Salad. It's so bright and cheery!
This is a great main dish salad. It's definitely hearty enough. If you would rather have it as a side salad you could make it lighter by removing the beets.
As far as greens, I always mix a bunch together. This one has green leaf lettuce, spinach, and arugula. You guessed it, that's what was in my fridge. Use what you like. I think Romaine would work very well also.
Serving Size 2
Prep Time 1hr. with beets. 15 minutes without the beets. You could always make beets ahead of time.
- A couple of handfuls of greens
- 1 Orange
I have to admit that these falafels were a bit challenging. It took forever to get the flavor I wanted. I just couldn't get it right! Finally, they tasted great and I'm pretty sure the one ingredient that made the difference was the Garam Masala. This is a mixture of coriander, black pepper, cumin, cardamom, and cinnamon. I also added cayenne pepper and loved the little kick it added.
I ate out recently and had a salad with the falafels on top served with hummus as dressing and it was perfectly delicious. This is my take on the salad. In the picture, you can see I thinned out the hummus a bit but I don't suggest you do this it was better just dipping my falafels and lettuce right into the hummus. Perfect! Use your favorite hummus recipe for the best option but if you're in a crunch for time just go buy some.
I also was challenged by the fact that I don't have a food processor or I should say its not here with me in NC. So I did a lot of chopping, mashing, and mixing. It's best if...
This is one of my favorite lunches and I will also admit to eating this one for breakfast. This recipe is really for the tempeh bacon and can be used for so many different dishes. I made this into a wrap also and just added avocado without making the actual spread. I liked the spread for the sandwich because avocados always slide off the sandwich! In a wrap, they can't go anywhere. Let's get started!
Cook time 30-40 minutes. Marinate tempeh overnight if you can.
Preheat oven 375
Makes enough for 5 plus sandwiches or wraps.
For the tempeh bacon:
1/4 cup of liquid aminos, you can also use soy sauce or tamari.
1/2 cup of apple cider vinegar
1/4 cup of water
3 Tbsp of pure maple syrup
2 1/2 tsp of liquid smoke
1/2 tsp of garlic powder
1/2 tsp of onion powder
1/4 tsp of cayenne pepper
1/2 tsp of cumin
2 - 8 oz packages of organic tempeh
For the avocado spread:
1 garlic clove
1/2 tsp salt or salt to taste
1/2 lemon juiced
Yes, Another jackfruit recipe! Check out the last one HERE where I make faux pulled pork sandwiches. I'm loving working with jackfruit. It's very versatile and is a great meat replacement. The texture is perfect and it takes on the flavors of the spices so nicely.
This recipe is pretty simple which I love and has minimal ingredients besides the spices.
Let's get started
Servings - 6 tacos
Prep Time - 30 minutes
For the jackfruit:
2 - 20oz cans of young jackfruit in brine prepped and shredded.
1/4 tsp cayenne
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp cumin
1/2 tsp smoked paprika (You can also use plain paprika)
1Tbsp. Coconut oil
For the salsa:
1 Red pepper diced small
1/4 Cup shredded purple cabbage
2 Roma tomatoes Diced
1/4 Cup of minced red onion
1/4 Cup Minced cilantro
1 Avocado, firm and diced
1/2 Lemon Juiced
Salt to taste
6 flour or corn tortillas
For the Salsa:
Add all ingredients in a medium...
My Son, Michael, is in the Dietician program at JWU and this is one of his creations. It was so delicious that I had to share. His version did involve a small amount of dairy (yogurt) so I did change it a little bit by using a plant-based yogurt. He also used oat milk and I used homemade cashew milk. Other than that it's the same stuff!
Let's get started and feel free to use whatever milk or yogurt you have.
Serving Size - 1 Smoothie
1 Orange, peeled and seeded.
1 Ripe banana
1/2 Cup of plant-based yogurt
1/2 Cup plant-based milk
1 Small carrot
1 Tbsp of flax seed
1 Tbsp of hemp seeds
Orange zest for garnish
Put all the ingredients in a blender, preferably a high-speed blender. Blend on high until the seeds are well blended in. There will still be some speckles in there so don't worry about that. Top with orange zest.
It's that simple and super yummy!
Thank you, Michael, (This is Mike's pic above) for the great recipe. I'm sure there...
I seem to be drawn to the same ingredients, sweet potatoes, black beans, and a little spice. That's because its oh so good together!
This weeks recipe is made with plant-based whole foods, a nutrition powerhouse, and is super delicious. There is nothing better than eating something that tastes so naughty but is really so good for you! This is one of those recipes.
Sweet Potatoes - Are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. They also contain over double the daily value for vitamin A and about 4 grams per cup protein when cooked!
Black Beans - Are loaded with fiber, folate. and protein and also contain: 5 mg iron, 84 mg magnesium, 259 mg phosphorus, 739 mg potassium, 331 mg sodium, 1.3 mg zinc, 0.4 mg thiamin, 0.3 mg riboflavin. Wow! Load me up!
Orange Pepper - Are packed with vitamins and low in calories. They are an excellent source...
I have been so excited about trying to use jackfruit in my blog for the longest time. The first time I bought jackfruit from the grocery store I bought ripe sweet jackfruit which isn't what you need to make vegan pulled pork sandwiches. You have to buy young jackfruit that is not ripe yet. I chose to buy it canned in brine, also an important step because sometimes it can be canned in syrup. I have to admit, buying a fresh jackfruit seemed a little intimidating to me. I had no clue how to prepare jackfruit at all, even the canned version.
of course, I went to the all-knowing google to learn how to prepare the canned version and I suggest you do the same if you are also a jackfruit virgin. There was plenty of YouTube videos on the subject. I took a few pictures and will post here but I believe a video serves better on this subject and plan to do this for one of my meatless Monday's meals soon!
The jackfruit has a core like a pineapple and you will cut that part off. Within the...
I've been experimenting with this recipe for a while trying to get it just right and I think I finally got it!
I love black beans and rice but kinda wanted to fancy it up a little bit. I added sweet yellow onion, sweet red pepper, and jalapenos to spice it up a bit. I added two to the whole thing, and I think that might be a little too much spice for me. Next time I'll add just one.
The brown rice with the cilantro and lime really balanced it out. The plantain I sauteed was super ripe and sweet and that was the perfect complement to the spicy black beans and the tangy cilantro lime rice. Yum!
For The Beans:
2 15oz cans of black beans drained and rinsed.
1 Medium yellow onion, diced.
1 Red Pepper, diced.
1 jalapeno sliced whole.
3 Cloves of garlic minced.
1 tablespoon of cumin.
Sea salt to taste.
For The Rice:
11/2 Cups of brown rice.
1 Large handful of cilantro, chopped.
1 Lime, juiced.
1-2 Very ripe plantains, sliced