There are all kinds of diets nowadays. Keto, Low carb, High protein, vegan, vegetarian, and thousands more. But there is one out there that is pretty simple and is very good for our bodies. Let's see what is a plant-based diet and some recipes for you to get started,
Basically, a plant-based or plant-forward eating pattern focuses on foods primarily from plants. This is not only eating salad, you guys. It includes everything from fruits to seeds and beans. The fact you are having a plant-based diet doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. You are choosing more of your foods from plant sources, rather than processed ones.
Sometimes it might seem hard to start, like every lifestyle changes, it takes time. So don't worry about being perfect, just focus on getting started. If you eat a lot of beans, veggies, and fruits you are already halfway there. What I intend to do with this post is giving you some tips and ideas on how to change a little the way you are cooking those ingredients so you have a more satisfying, delicious meal.
Let me tell you, a plant-based diet is sooo wide you won't even miss anything else. Also since the key is using plant-based ingredients, what better than going with the stations to get inspired! First, let's understand a little bit better what a plant-based diet is, and then we'll jump into yo the plant-based recipes.
To succeed at a plant-based diet, the secret is to focus on the major food categories:
This is the base for a plant-based diet, but the list doesn't end there. Tempeh, tofu, and whole wheat flour, you won't miss a thing.
Highly processed food and a diet with high animal consumption make it harder to control what you are putting in your body. It is more beneficial for our health to fill our bodies to have a diet full of nutrients that the different group foods from a plant-based diet provide us.
Research has shown that having a plant-based diet has a few benefits:
A plant based-diet an help lower your cholesterol, since you are not basing your diet on animal fat or processed foods, you can have a richer and less greasy diet. It can also help you lower your blood sugar, blood pressure and helps prevent and reverse heart disease. Its also been shown that it can lower the risk of cancer and diabetes as well as reserve and prevent obesity in children. It can slow down the progression of rheumatoid arthritis. And it will overall improve your quality of life. I assure you you will be feeling more energized than ever.
Here are some tips to help you get started on a plant-based diet.
Start by eating lots of vegetables. Make an image in your head where you draw lines on your plate as if it was a pie chart. Fill half of the plate with vegetables in every meal. Also, make it a rainbow, be sure to include a variety of colors in choosing your vegetables. This way you will be sure you are getting all your nutrients.
Try to replace processed snacks with plant-based recipes. Instead of having a donut, make some homemade oat pancakes topped with strawberries. Some hummus with carrot sticks are a hit a dinner party and don't get me started on my spicy guacamole.
Change the way you think about veggies. Stop making them supporting actors and make them the stars of your meal. Instead of planning your meals around the meat to cook, try cooking around an eggplant or a cauliflower. This way you will reduce the intake of meat in your day-to-day life.
Choose good fats. Fats are very important to a healthy diet, but not all fats are good for your body. Products such as olive oil, olives, nuts, and nut butter, seeds, and avocados are particularly healthy choices.
Try a meatless Monday. Design these meals around beans, whole grains, and vegetables.
Include whole grains for breakfast. You can do some amazing oatmeal porridge. For this inspo and more check out our Easy Vegan Recipes For Beginners.
Eat fruit for dessert. Some watermelon slices on a hot summer day are a perfect dessert. Or a baked apple with some cinnamon on it will satisfy your craving for a sweet bite after a meal on a cold night
Ok. Know that we know what a plant-based diet is and how does it work, lets dive into a few recipes you can try for mixing up your meals.
Let's start with a classic
This is an adjustment on a regular pizza, focusing on making it a richer meal and it is our first plant-based recipe!
For the crust:
For the toppings:
I assure you kids and grownups will love this recipe.
What is more comforting than a stew? Imagine coming home from a long day at work and getting to nurture your body with a plant-based stew. This recipe is inspired by Central American food and you will love it.
Oh! I love this recipe, makes me feel so good every time I eat it. I hope it makes you feel good too.
If you are craving something filling and junkier, this stuffed sweet potato is for you. This is a Mexican-inspired recipe that will make a Taco Tuesday lover happy.
This is a recipe that you can change to anything you want. You can do a Mediterranean-inspired one adding chickpeas and a plant-based yogurt with some cherry tomatoes. It's a matter of being creative and listening to your body so you can satisfy its demands!
Who doesn't like a tuna salad sandwich on a warm day of summer? This plant-based recipe will let you enjoy the tuna freshness but with a veggie twist. You will love it. It is also a great recipe for a kid's lunch.
Enjoy this sandwich having a vitamin D bath on your balcony.
As you can see is not hard to have a nice and delicious meal based on plant-based food. You don't need to go full vegan to be healthy or follow those crazy counting calorie diets, you just need to focus a little bit more on incorporating more veggies on your diet and balancing your 5 food categories on your day to day life!