WFPB Recipes

Ok, I am going to start sharing recipes in between the educational posts.  But, remember not all these recipes will be spot on Whole Food Plant Based because I obtain these from so many resources in order to provide a greater variety.  If you have favorite recipes, many recipes can be ingredient adjusted to be acceptable for the WFPB eating plan.  Keep this in mind and make the following substitutions as needed.  When you do utilize the recipes, please comment if you enjoyed the final product and let us know if you made any substitutions or if you have any suggestions.  Fresh or frozen vegetables are best.  When using canned look for no salt/sugar version.  Read labels for extra ingredients. Whole Foods should have the vegetable and water only in ingredients.

Read Labels -No Sugar or Salt

No Salt Versions

****Recipes - (On all recipes, make reasonable substitutes). Especially for Videos

*Don't fry, but rather bake usually at 350 degrees. (Use parchment paper)

*Sauté in water or vegetable broth, No oils or Sprays. Video shows how to sauté without oil.  http://youtu.be/xH7nzsAFUE4

*No Salt, use salt substitutes, white miso paste or sparingly Himalayan Pink

*No Honey, use Maple Syrup

*No Sugar, use date sugar or maple Syrup

*No milk, cheese, eggs...etc. - substitute nut milks or other vegan subs (daiya makes a fairly good brand or make your own). Use very sparingly.  Try to choose recipes without these ingredients.  These are not really WFPB.

*Breads/Pastas/Rice/Flatbreads, use whole Wheat

*Tortilla, use whole wheat or corn

Looking for recipes

WFPB/Vegan Recipes

1. You can take the ingredients from your own pantry and refrigerator (that is once you have cleared out all the no no’s and replaced with WFPB approved foods) and put them in a recipe finder like supercook.com and get really good recipes.  There are several of these sites on internet, this just happens to be my favorite.
2. Also for good recipes, search "Daily Dozen Recipes" on Facebook
3. Check out Dr. Greger's website for recipes at nutritionfacts.org
4. And of course blogs, groups, books and Pinterest.
5. Google "Vegan Recipes", "WFPB Recipes" or "Whole Food Plant Based Recipes"

Three Bean Chili (Very Easy & Simple)

Ingredients

1 Tbs Vegetable broth/water to sautee

1 small Onion diced

28 oz can Crushed Tomatoes (no salt, sugar)

1 can Red Kidney Beans (no salt, sugar)

1 can White Chili Beans (no salt, sugar)

1 can Black Beans (no salt, sugar)

1/2 c Corn frozen or canned (no salt, sugar)

1/2 c Chunky salsa (no salt, no sugar or make your own)

1 tsp Chili Powder or to taste

1/4 tsp Cumin or to taste

Salt to taste (Himalayan sparingly or white miso paste)

Pepper to taste

Instructions

Over medium high heat and saute the onions until tender and translucent in vegetable broth or water (see above video)

Add the corn and remaining ingredients and reduce heat to a simmer.  Cook until the liquid thickens slightly.

Season with pepper, if needed.