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Whole foods plant based recipes

Are you considering changing your diet and previously have eaten quite substantial amounts of meat and dairy? I can appreciate that this may seem daunting to you, but there really i so much else to eat. To make your life easier I have put together some quick and easy recipe ideas that may help you in the initial phase with your new diet. Listed below I have sure over time you will be able to experiment on your own with your favorite ingredients and find a bunch of your own whole foods and plant based recipes. I would love for you to share them with me if you like as Listed below I have always on the lookout for new things to try!

Listed below I have shared my staples in the pantry and the fridge so you know what go to items are great to keep on hand.

Pantry and fridge staplespantry food store

Pantry staples

 

  • Whole grain flour
  • Brown rice and freekah
  • Popcorn
  • Lentils
  • Tahini
  • Beans of different varieties
  • Nuts
  • Rolled oats
  • Chia seeds
  • Pumpkin seeds
  • Polenta
  • Peanut butter
  • Your favourite spices
  • Plant based milk if you like
  • Herbal teas

Refrigerator staples

  • Fruit that you like
  • Frozen berries
  • Salad vegetables (lettuce, cucumber, tomatoes)
  • Potatoes
  • Green vegetables (kale, broccoli, courgette, spinach, beans etc)
  • Red, green and yellow peppers
  • Garlic
  • Ginger
  • Carrots, pumpkin and sweet potato
  • Onions
  • Aubergine
  • Mushrooms
  • Avocado

Obviously you can add whatever fruit and vegetables that you like to this, Listed below I have simply noting what I like to always keep on hand. Some things are seasonal as well and depending on where you live you may have different varieties available. The main thing is to always have plenty of healthy fruit and vegetables at home especially for when you need a snack in a hurry!

Breakfast recipes

I have found things that work for me are very quick to make and I stick to the three main breakfasts.

Bowl of porridge with berries

 

Oatmeal with berries and nuts

I use organic roll oats and make a porridge by adding approximately one cup of oats to a cup and half of water with a dash of sea salt. Simmer for a few minutes and then I sprinkle with some mixed raw nuts and some fresh or frozen blueberries depending on the season. Should you wish you can top with a plant based milk and this should keep you going for a while.

Peanut butter with banana bread

Wholegrain bread with banana and peanut butter

It’s that simple really….

I bake my own bread and have on hand in the freezer so it stays fresh. I will be posting the recipe for that as well in my free cookbook, which you can get by subscribing to the website. However, if you do not wish to bake try to find a supply of organic whole grain bread without added sugar or oil.

Then I use a peanut butter which contains nothing but the peanuts which I buy at the local health food store. These days you should be able to find it in any supermarket as well. I slice a small banana to top it with and that’s it.

Blueberry and chia pudding

This is also super simple and I generally make it the night before so it’s ready to go in the morning. I add 1/2 cup of chia seeds to 1/2 cup of coconut milk (you can use your favorite milk as substitute) and 1/2 cup of blended or crushed blueberries together with a dash of sea salt. This sits in the fridge overnight and in the morning I have this topped with a few nuts and some sliced banana.

 

Lunch recipes

Listed below I have going to list three types of lunch that can be made the evening before and be ready to take to work in the morning. These have kept me going without feeling hungry until dinner time.

Salad sandwich wholegrain

Wholegrain salad and bean sandwich

Wholegrain bread two large slices which I never butter but you may use a nut butter/margarine if you like. I then top with lettuce, tomato, red onion, red pepper, grated carrot and mashed red kidney beans. Should you like you can add some vegan mayo with mustard to that. I top with some alfalfa sprouts and it’s a wrap.

Sweet potato and brown rice salad

One cup of boiled or steamed sweet potato, half a cup of freekah or brown rice, some diced red onion, handful of fresh baby spinach, diced semi dried tomato and some black beans. Season with sea salt and pepper and some fresh lemon juice and a dash of olive oil if like.

Pasta and tomato salad

Wholegrain or pasta made from chickpeas or other pulse is mixed with a cup of cherry or heirloom tomatoes, a few kalamata olives, roasted peppers and fresh basil and or oregano leaves. You can then add some balsamic vinegar and a dash of olive oil with salt and pepper.

Dinner recipes

Potato and vegetable hash

I dice a large potato and some red onion and braise in a frying pan with some water seasoned with salt, pepper, turmeric and bay leaf. At the end of the cooking time when the potato is almost done I add two cups of mixed vegetables together with some grated garlic and fresh thyme. I generally use grated carrot, broccoli, red cabbage and red peppers. Cook for a while longer until the cabbage and greens soften and voila dinner is ready.

Mushroom and pumpkin risotto

It’s not quite a risotto but equally nice. I cook brown rice in a fry pan together with some diced onion, a couple of sliced mushrooms and a bay leaf in vegetable stock. As the rice is getting close to being tender about 20 minutes, I add a cup of pumpkin in small pieces as well as some cracked pepper and thyme. Should you are feeling fancy you can add some white wine as well, and then continue to cook it until the pumpkin is soft and incorporated with the rice. You may need to add some more vegetable stock if it gets too dry.

Red lentil and cauliflower hotpot

This is a lovely finish to a cold winters night and I often make it in winter, a larger batch at a time and have it a couple of nights per week.

Cook the red lentils according to the instructions on the packet but add vegetable stock instead of water. In the meantime I roast a head of cauliflower with a small amount of olive oil and dust it in cumin, sea salt, cracked black pepper and turmeric. I let it roast for approx 30 minutes and once cooled I chop it in pieces. The red lentils are done by now so I pulse them with my stick blender adding some fresh herbs like thyme and oregano and fresh garlic. Plate this up in a bowl and top with some cauliflower pieces. Yum!

For the sweet tooth

Gelato with berries

When I switched from a meat and dairy diet to a plant based one I also had the intention of losing a few extra kilos. With that in mind I omitted oils and sugar as well so I really have not focused on desserts but may do so in the future when time permits. I have never really been that much of a sweet tooth either although my partner is. Hence, I have always got frozen banana in the freezer. Not only is a good way to stop wasting them as they get too ripe, but it really is the easiest way to make a quick ice cream.

I use my food processor a lot and by just placing a banana and some other frozen berries in it you can instantly have gelato without sugar for dessert.

I also started to experiment with adding other fruits like kiwi and or mango to the mix and all were just as nice. You can sprinkle with either toasted nuts or coconut for extra crunch as well.

Good luck with your cooking and if you have any questions please get in touch.

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