In this previous post filled with meal plans and hundreds of wholesome recipes, there leaves no question that there are infinite delectable dish options on a plant-based diet. The other crucial part of this lifestyle is that eating this way does not have to be challenging. At all. In fact, it can be super simple. With a sprinkle of creativity and a twist of courage, you can whip up a meal that is healthy, delicious, quick, low in cost, and (yes!) made with five ingredients or less!
Here are 50 – yes 50 (!) – oil-free, sugar-free, whole food, plant-based recipes that can be made with five or fewer ingredients from breakfast through dessert:
***Note: I did not count herbs, spices, or other seasonings in this roundup because those are optional and the easiest addition to anything, as it is just a dash or sprinkle here or there. I also excluded other optional ingredients or garnishes in the “five” for a few of these because they were too good not to be included and still just as simple as the rest…
1. Chocolate Crispy Fruit Squares from The Vegiterranean Diet
2. Green Chia Pudding by Veggies Save the Day
3. 3-Ingredient Vegan Pancakes by Green Evi
4. Easy Oil-Free Granola by Feasting on Fruit
5. BLT Savory Oatmeal (*Omit Oil*) by The Mostly Vegan
6. Instant Pot Buckwheat Porridge by Veggie Primer
7. Raw Peanut Butter and Jelly Collard Wrap by Lauren Vacula
8. Glamping: Easy Power Muesli by Champagne Tastes
9. Perfect Pumpkin Pudding by Garden Fresh Foodie
10. Sweet Potato Toast by It Doesn’t Taste Like Chicken (*Top with oil-free hummus, mashed avocado, smashed banana, or nut butter*)
11. Lemon Vanilla Bean Rawnola by Feasting on Fruit
12. Easy Vegan Carrot Soup by Contentedness Cooking
13. Kachumber Salad by Vegan Richa
14. 5-Minute Lentil Tomato Salad by The Garden Grazer
15. Basil Mustard Salad by Eating Vibrantly
16. Detox Broccoli Soup by Contentedness Cooking
17. Chickpea Avocado Mash with Lemon by The Garden Grazer
19. Warm Asian Bok Choy and Mushroom Salad by Carob Cherub
20. Creamy Tomato, Basil, & Rice Soup by Sprinkles & Saturdays
21. Simple Spaghetti Squash by VegAnnie
22. Thai Green Curry Meatballs by Contentedness Cooking
23. Hummus Tortilla Pizzas by Dreena Burton
24. “Hungry Guy” Burgers by Jazzy Vegetarian
25. Quick Avocado Pasta by Green Evi
26. Crispy Baked Potato Wedges by Carob Cherub
27. Oil-Free Baked Portobello Fries by Fat-Free Vegan
28. Smoky Spiraled Sweet Potato Fries by Strength & Sunshine
29. Perfectly Crispy Baked Tofu by VegAnnie
30. White Bean Artichoke Burgers by A Virtual Vegan
32. Rainbow Collard Wraps by Phruitful Dish
33. Spicy “Refried” Lentil Dip by Veggies Don’t Bite
34. Frijoles de Cabo by Fried Dandelions
35. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite
36. Jalapeño Hummus by My Plant-Based Family
37. Crock Pot Potato Soup…A Bowl Full of Comfort by My Plant-Based Family
38. Blueberry Balsamic Mint Cauliflower Steaks by Athletic Avocado
39. Red Lentil Ragu with Zucchini and Fresh Basil by Garden Fresh Foodie
40. Oil-Free Vegan Avocado Pesto by Glue & Glitter
41. Sweet Potato and Ginger Soup by Sweets and Greens
42. Gluten-Free Baked Oat Bread from The Vegiterranean Diet
43. 2-Ingredient Blueberry Ice Cream by Vegan Heaven
44. Mango Coconut Ladoo by Vegan Richa
45. Baked Apples in Parchment by Jazzy Vegetarian
46. 5-Minute, 5-Ingredient Chocolate Gelato by Dreena Burton
47. Maple-Raisin-Date Truffles by Jazzy Vegetarian
48. Mint Chip Brownie Homemade Lara Bars by Feasting on Fruit
49. Vegan Coconut Panna Cotta by Green Evi
50. 4-Ingredient Vegan Chocolate Ice Cream by The Vegan 8
The post It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less appeared first on Plant Based Dietitian.
Being gluten-free for many, many years, I find it almost torturous to witness people joyfully jumping into a basket of bread at dinner, bundling up with a hearty sandwich for lunch, or just opting for a comforting breakfast of warm, crispy toast. I explored commercial gluten-free bread options, but many of them were not feasible, as they were either not vegan or the rest contained oils and/or other additives.
Thus, I was eager to find an easy, DIY version that meets all of my requirements so I could keep it on hand at home as a staple. When I was writing The Vegiterranean Diet and developing its recipe collection, I found the perfect excuse to develop my ideal recipe. And that is when this Baked Oat Bread was born…
Baked Oat Bread Recipe
Eating Vegiterranean would be incomplete without a staple whole grain bread to add to a meal. Enjoy this gluten-free, soft, and sentimental pure recipe guilt-free. Baking bread is the ultimate in science meeting art, so follow the directions carefully, ensure the yeast is fresh, and that you begin preparation several hours ahead of mealtime.
Makes 1 loaf
1 1/2 teaspoons active dry yeast
2 tablespoons pure maple syrup
1 cups warm (not hot) water
3 1/2 cups oat flour
1 3/4 teaspoons salt
2 tablespoons hemp, poppy, pumpkin, sesame, or sunflower seeds (optional)
1. In a large bowl, combine yeast, maple syrup, and warm water. Stir gently with your fingers, cover with plastic wrap, and set aside until bubbles rise to the top, approximately 10 minutes.
2. Once the yeast become active, pour in oat flour, 1 cup at a time, stirring well. Add salt and stir until well combined. Cover with plastic and set aside in a dry, warm area and allow to sit for at least 90 minutes.
3. When dough appears puffy, and as risen, push it down, using the plastic wrap (it is very sticky) and cover again.
4. Preheat oven to 350 degrees.
5. Transfer dough to a silicon loaf pan and shape evenly throughout. You can sprinkle with a couple tablespoons of seeds, if desired. Bake for 20 minutes or until bread appears lightly brown on edges. Do not overcook. Remove from oven and allow to cool.
The post Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free) appeared first on Plant Based Dietitian.
I am thrilled to announce that my article, A Physician’s Guide to Plant-Based Diets, was just published in Kaiser Permanente’s summer issue of their medical journal, The Permanente Journal.
Kaiser is leading the way in preventive medicine, increasingly incorporating plant-based nutrition on the front lines with their patients and employees. This guide was designed as a way to provide healthcare practitioners with the information about the benefits of eating plant-based diets, the details of the nutrition, and methods of implementing these ideas into their patient care plan. Please feel free to print this out as material to offer your own healthcare providers, friends, family, and colleagues if they have questions about your diet. Or use it as a reference for yourself. My goal is to make plant-based nutrition as accessible and easy as possible for everyone, which is why I am excited to offer this necessary new tool.
Here is the link to the online version: http://www.thepermanentejournal.org/…/2016/s…/6192-diet.html Print versions are also available for purchase here.
No meal carries more controversy than breakfast. Skip it or prioritize it? Breakfast as a king or light and breezy? Grain-free or a hearty bowl? Smoothies and juices detoxifying or harmful? With so many questions, this one simple meal can be confusing.
Well, what if you threw all the rules out the door and brought breakfast back to the table under your own terms? After 20 plus years in the health and fitness industry, working with clients and researching the science, here is what I recommend when it comes to breakfast:
- Eat your first meal when you are truly physically hungry. Never force it, rush it, or hold off based on a preconceived notion of when you are “supposed” to eat. There is research recommending (daily) fasting which would encourage waiting as long as possible between your last meal the day before and your first meal of the next day. On the flip side, there is also science to support eating smaller meals every few hours. Yet, only you know you. So honor your body and eat when your body wants to eat. So long as it is not “toxic hunger,” your body will be your perfect guide for when and how much to eat.
- Whether you want just fruit for breakfast, dinner for breakfast, or anything in between, go for it! There is no perfect food or magic meal makeup that is ideal for everyone. Again, hone in on your instincts for what you prefer. Some mornings may feel like a smoothie morning while others may inspire a heartier dish.
- Look at your overall diet to balance your meals. Focus on getting your 6 Daily 3’s and the Plant-Based Food Guide Pyramid and Plate and simply structure your meals around that.
- Eat mindfully. Tuning into hunger and satiety signals and also noticing how your body feels after you eat specific foods will give you all the answers you seek about what you need. Also, chew well, eat with the fewest distractions possible, and taste your food. These are practices that improve with time, but they are gifts that will support your health over a lifetime.
With the rules removed, there are infinite options available for your fave first meal-of-the-day. If you are a smoothie person, you can enjoy one of these 20 scrumptious smoothies. Here are a few grain-free options. Or, you can explore one of these 30 game-changing (oil-free, sugar-free) choices:
1. Vegan Salmon Bagel by Green Evi
2. Magnificent Maple Granola by The Jazzy Vegetarian
3. Chickpea Flour Scramble (*Swap vegetable broth or water for oil*) by Vegan Richa
4. Peanut Butter and Raspberry Jam Porridge by Rainbow Nourishments
5. Creamy Rice Pudding by Dreena Burton
6. Spicy Tofu Scramble by Lazy Cat Kitchen
7. Red Pesto and Kale Porridge by Green Evi
8. Vegan Superfood Breakfast Bars by Contentedness Cooking
9. Chocolate Waffle Fruit Pizza by Feasting on Fruit
10. Mango Lime Chia Pudding by Get Inspired Everyday
11. Cinnamon French Toast and Potato Shallot Frittata (Double Whammy!) by Dreena Burton
12. Vegan Chickpea Flour Omelette by Strength & Sunshine
13. Apple Muffins with Pumpkin Seeds by The Jazzy Vegetarian
14. Chocolate Pudding Breakfast Bowl by A Dash of Compassion
15. Green Chia Pudding by Veggies Save the Day
16. Turmeric Steel Cut Oats by Vegan Richa
17. Carrot and Coconut Breakfast Bowl by Green Evi
18. Pumpkin Seed and Chocolate Chip Oatmeal Breakfast Bars by Dreena Burton
19. Cranberry Apple Spice Overnight Oatmeal by A Dash Of Compassion
20. Vegan German Chocolate Pancakes by Fragrant Vanilla Cake
21. Blueberry Swirl Buckwheat, Amaranth + Walnut Porridge by Eggplant & Olive
22. Everyday Quinoa Breakfast Bowl by Contentedness Cooking
23. Breakfast Tacos by My Plant-Based Family
24. Fluffy Vegan Pancakes by Feasting on Fruit
25. Vegan Chocolate Zoats ( *Omit Agave*) by Vegan Heaven
26. Strawberry Banana Baked Oatmeal Bites with Chocolate Chips by Veggie Inspired
27. Snickerdoodle Energy Bars by Get Inspired Everyday
28. Chickpea Pancakes with Dried Tomato Sauce by Green Evi
29. No Bake Brownie Energy Bites by Jessica in the Kitchen
30. Black Forest Overnight Oats by A Virtual Vegan
The post 30 Bountiful Breakfast Recipes Worth Waking Up For appeared first on Plant Based Dietitian.
Food can feel complicated. But it really doesn’t need to be. Keeping it simple and as close to nature as possible is all that is necessary. An optimal diet that reduces risk for disease is based on whole plant foods which are recognizable and enjoyed in their most intact form, avoiding animal products and processed foods. But what is a processed food, exactly? Clearly, Twinkies, Skittles, and fluorescent colored energy drinks would fit the bill of being highly processed. But what about something less obvious…such as a green smoothie, pasta, or plant-based yogurt?
From a diced onion and juiced carrot to refined sugar and artificially-colored corn chip, there is a whole lot of gray area in between when defining processed foods. Especially when you consider that processing includes all sorts of transformations that can be done on food, including grating, mincing, chopping, blending, boiling, baking, blanching, chargrilling, canning, pickling, extracting, changing the chemical or physical structure, etc., etc. The list goes on and on.
With many–but not all–of these alterations, there may be implications, such as these:
- Nutrients can become lost. From the moment a plant is plucked from the Earth, nutrients start to degrade. Even from the time between when food is harvested to the time it ends up in your kitchen–let alone on your plate–significant losses occur. Cooking foods causes further leaching of certain nutrients and refining a whole grain significantly reduces fiber, protein, and other key nutrients.
- Unhealthy or potentially harmful substances can be added in. On most food production lines, preservatives, artificial colors, (artificial) sweeteners, artificial flavors, stabilizers, thickeners, and other ingredients are added into the original food for myriad survival reasons. Even using high temperatures to cook potato or grain products can promote byproducts such as acrylamide formation.
- Nutrients can be concentrated. There is an increase in vitamins, minerals, antioxidants, and phytochemicals when blending and juicing fruits and vegetables (however, this may also reduce fiber and satiety). Further, a dramatic enhancement of fat and calories is found in olive oil as compared to whole olives or carbohydrates from sugar beets as compared to table sugar when refined (however, this reduces fiber and most other nutrients).
- Satiety can decrease. When fiber is reduced, many health benefits are minimized and satiety is often also slighted.
- Calories can increase. Taking out fiber or water leaves room for more calories. Highly processed foods such as sugars and oil contain the most calorically dense foods of all. But even dried fruit increases caloric density as water is removed.
- Enzymes can become activated. Certain foods are best eaten raw or even sprouted, to protect their disease-fighting phytochemicals and to enhance nutrient absorption. For example, allicin in garlic protects against cancer and is only activated when cut or crushed based on the enzyme allinase. Similarly, sprouting seeds significantly improves their nutritional benefits.
- Cravings may be enhanced. Highly processed foods have been shown to provoke physiological responses similar to addictive drugs.
Here is a graphic to help illustrate the journey foods can take from its original state to a more processed version of itself:
Here are 5 ways to optimize the “whole” in your whole food, plant-based diet:
- Fill at least half of your plate (or bowl) with raw or lightly cooked vegetables and fruits.
- Include at least half of your diet from raw foods to benefit from their original nutritional profile.
- Include cooked foods as well to incorporate the benefits that take place with cooking certain nutrients, such as carotenoids.
- Drink soups and stews to make sure you retain any nutrients lost in the cooking broth.
- Minimize or avoid oils and refined sweeteners.
- Choose whole grains over refined grains as often as possible.
- When purchasing food with a label:
- Focus exclusively on the ingredient list.
- Aim for the fewest ingredients possible.
- Completely recognizable and pronounceable ingredients.
- ignore misleading marketing on the front of the package;
- Avoid artificial flavors/sweeteners/colors, preservatives, stabilizers, thickeners.
- Prioritize The 6 Daily 3’s: 3 servings of legumes, leafy green vegetables, other-colored vegetables, fruits, nuts and seeds, and exercise.
Ultimately, it all lies on a spectrum…
The post How to Optimize the “Whole” in a Whole Food, Plant-Based Diet appeared first on Plant Based Dietitian.
Hummus should be a food group. Why? Because it is perhaps the most versatile vessel of nutritious deliciousness possible. Legumes (beans, lentils, peas, and soy foods) are one of the most important food groups, offering ample fiber and protein (including lysine, an amino acid that may otherwise fall short in a vegan diet). Because I recommend aiming for three servings of legumes a day (one serving equals half a cup), hummus offers an excellent and delicious way to fit it in.
Here are 30 recipes that illustrate how insanely creative a simple bean can be become with a little imagination…
1. Green Chickpea Hummus by Dreena Burton
3. Cauliflower Hummus by Feasting on Fruit
4. Mini Sweet Peppers with Hummus by Jazzy Vegetarian
5. Carrot Hummus and Quinoa Cumin Crackers (*Omit Oil*) by Lazy Cat Kitchen
6. Baba Ghanoush Hummus by Strength & Sunshine
7. Artichoke and White Bean Hummus by Dreena Burton
8. Oil-Free Barbecue White Bean Hummus by The Vegan 8
9. Jalapeno Hummus by My Plant-Based Family
10. Spicy “Refried” Lentil Dip by Veggies Don’t Bite
11. Vegan Caesar Dressing Dip by Healthy Helper
12. Pumpkin Hummus by VegAnnie
13. Quick and Easy Black Bean Dip by The Taste Space
14. Roasted Carrot White Bean Spread by Veggie Inspired
15. Cucumber Hummus Dip (Hummus-Tzatziki Fusion) by The Taste Space
16. Spicy Jalapeno Mint Hummus by Fragrant Vanilla Cake
17. Balsamic Roasted Red Pepper Basil Hummus by Strength & Sunshine
18. White Bean Cashew Dip by Jazzy Vegetarian
19. Spiced Sweet Potato Hummus by Dreena Burton
20. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite
21. Roasted Parsnip Hummus Dip by Contentedness Cooking
22. Edamame Hummus (*Omit Oil*) by Fried Dandelions
23. Bright Beet Bean Dip (*Omit Oil*) by Two City Vegans
24. Avocado Hummus with Whole Grain Chipotle Chips by Fit Cakes
25. Moroccan Sweet Potato Hummus by Delicious Everyday
26. Spicy Hummus by Veggie Inspired
27. Quick Vegan Portobello 28. Pistachio Hummus with Pomegranate by Contentedness Cooking 29. Mom’s Famous Whipped Hummus by Veggies Don’t Bite 30. Deep Dish Pizza with Hummus Pizza Sauce and a Kale Crust by Rainbow Nourishments
28. Pistachio Hummus with Pomegranate by Contentedness Cooking
29. Mom’s Famous Whipped Hummus by Veggies Don’t Bite
30. Deep Dish Pizza with Hummus Pizza Sauce and a Kale Crust by Rainbow Nourishments
The post 30 Recipes That Prove Hummus Should Be A Food Group appeared first on Plant Based Dietitian.