Whole Food Plant Based Foods

What is a Whole Food Plant Based Diet?    Not really a diet, but rather a healthy eating plan.   Well, it’s simply what it says. Whole Foods which is preferably one ingredient (no added junk).  Plant based meaning there are no animal products.  That means, no meats, no eggs, no dairy which includes milk, butter, cheese, yogurts, ice creams, etc.  There are awesome substitutes for many of these which we will cover in future posts.  If it comes from an animal then don’t eat it.  Yes, I hear you grumbling.  Many adopt this plan for health reasons.  I don’t expect you to go cold turkey, but rather slowly transition.  You will adapt and once you realize the difference in how you feel, you will be more motivated.  While I expect you to fully transition within time for optimal health benefits.  Don't fret, even if you only change a few meals out during the week, you are better off than before you began this journey.  So, don't give up, there is no deadline on the transition.  As they say, every little bit helps.  We will spend the next several posts explaining to you why animal products are so detrimental to your health and how it is killing you and your children by teaching them early in life bad eating habits.  

Let’s reflect now on what you can eat.  I will be sharing many many good recipes to assist in the transitioning phase.  Again, we will transition slowly, no cold turkey unless you are brave and fully made up your mind.  Or, you have some really pressing serious illnesses requiring you to do so.  I went cold turkey, but I am a little crazy...lol.

Beans - black beans, black-eyed peas, butter beans, cannelloni beans, chickpeas, edamame, English peas, garbanzo beans, great northern beans, kidney beans, lentils (beluga, French & red varieties), miso, navy beans, pinto beans, small red beans, split peas (yellow or green), tempeh.

Berries - açaí, barberries, blackberries, blueberries, cherries (sweet or tart), Concord grapes, cranberries, Goji berries, kumquats, mulberries, raspberries (black or red), strawberries.

Other Fruits - apples, dried apricots, avocados, bananas, cantaloupe, clementines, dates, dried figs, grapefruit, honeydew, kiwi fruit, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums (especially black), pluots, pomegranates, prunes, tangerines, watermelon.

Cruciferous Vegetables - arugula, bok choy, broccoli, Brussels sprouts, cabbage (green, red, savoy), cauliflower (white, green, orange, purple), collard greens, horseradish, kale (black, green, red), kohlrabi (green, purple), mustard greens, radishes, turnip greens, watercress.

Greens - arugula, beet greens, collard greens, kale (black, green, red), mesclun mix (assorted Young salad greens), mustard greens, sorrel, spinach, Swiss chard, turnip greens.

Other Vegetables - artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms (button oyster, portobello, shiitaki), okra, onions, purple potatoes, pumpkin, sea vegetables (arame, dulse, nori), snap peas, squash (delicata, summer, spaghetti), sweet potatoes/yams, tomatoes, zucchini.

Flaxseeds - brown, golden.

Nuts & Seeds - almonds, Brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, sesame seeds, sunflower seeds, walnuts.

Herbs & Spices - allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemon-grass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, pepper-mint, rosemary, saffron, sage, thyme, turmeric, vanilla.

Whole grains - barley, buckwheat, millet, oats, popcorn, quinoa, rye, Teflon, whole-wheat (pasta, rice, bread, tortilla, bagel, English muffin).

Beverages - black tea, chai tea, vanilla chamomile, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, white tea.

Supplements - Vitamin D 2,000 IU Daily if low (more than 50% of the US is low before they even begin this plan), so its not due to the WFPB eating.  But, Vitamin B12 sublinquinal 2,500 mcg once a week is required because you won't get enough in the WFPB eating plan.  You shouldn't require any other supplements as long  as you are eating a variety and following the daily dozen app as prescribed by Dr. Greger.  The app will be discussed in a future post.  But, as always, each person is different, so please check with your family doctor.

You will note some foods are duplicated.  You are expected to eat from each group within the day.  I know, that is a lot of food, so trust me, you won't be hungry.  Some foods will satisfy more than one category, choose those as often as possible. These foods can be fresh, frozen or canned; just watch the canned for extra ingredients mainly salt and preservatives. I buy lots of frozen and when I do buy fresh, I freeze it so it will last longer unless I plan on eating it within the next couple of days.

In future posts, I will explain more about health benefits and why we don’t eat animal products.  I will also give you a few recipes to substitute in place of animal products.  A plan will be outlined.

This is actually going to be fun and creative.  So, ENJOY!