Meals That Heal: My Journey from Cancer Patient to Plant-Based Chef and Teacher

My early childhood memories include vivid memories of food: the smell and sizzle of bologna on a hot skillet, the oozy cheesiness of Velveeta, and the fluffy softness of white bread. I won’t tell you the other horrific things we... Read more

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The Plantrician Project: Educating Doctors and Nurses to Use Nutrition as Medicine

Have you asked your doctor questions about nutrition and diet? Did your doctor discuss with you the importance of good nutrition? Probably not. Most doctors don’t have the training or education to effectively discuss nutrition with their patients. To bridge... Read more

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It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less

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 DietVegiterranean Crispy Fruit Squares_2

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

5-ingredient-savory-oatmeal7. 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

5-ingredient-carrot-soup12. 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

5-ingredient-avocado-mash17. Chickpea Avocado Mash with Lemon by The Garden Grazer

18. Tuna-Less Tuna Salad by Rouxbe Online Professional Plant-Based Cooking School 

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

5-ingredient-thai-green-curry-meatballs22. 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

5-ingredient-portobello-fries27. 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

31. Tofu Sofritas by Rouxbe Online Professional Plant-Based Cooking School 

5-ingredient-rainbow-collard32. 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

Bowls of Red Lentil Ragu and Fresh Pesto Zoodles38. 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

5-ingredient-truffles43. 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

5-ingredient-choc-ice-cream48. 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

 

easier

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Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free)

Being gluten-free for many, many years, I find it almost torturous to witness people joyfully jumping into a basket of bread at IMG_3649-e1471754349458dinner, 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.

IMG_3648-e1471753407331Makes 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.

 

 

 

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A Physician’s Guide to Plant-Based Diets

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.

Screen Shot 2016-07-18 at 9.05.12 PM

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.

 

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30 Bountiful Breakfast Recipes Worth Waking Up For

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 …

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30 Bountiful Breakfast Recipes Worth Waking Up For

Eat Breakfast Like a KingNo 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.
  • PBD Food Guide PyramidLook 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 mindfullyTuning 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.

Breakfast Pic

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

Breakfast Salmon Bagel

2. Magnificent Maple Granola by The Jazzy Vegetarian

Breakfast Maple Granola

3. Chickpea Flour Scramble (*Swap vegetable broth or water for oil*) by Vegan Richa

Breakfast Chickpea Scramble

4. Peanut Butter and Raspberry Jam Porridge by Rainbow Nourishments

Breakfast PBJ Porridge

5. Creamy Rice Pudding by Dreena Burton

Breakfast Rice Pudding

6. Spicy Tofu Scramble by Lazy Cat Kitchen

Breakfast Spicy Tofu

7. Red Pesto and Kale Porridge by Green Evi

Breakfast Savoury Porridge

8. Vegan Superfood Breakfast Bars by Contentedness Cooking

Breakfast Superfood Bars

9. Chocolate Waffle Fruit Pizza by Feasting on Fruit

Breakfast Chocolate Waffles

10. Mango Lime Chia Pudding by Get Inspired Everyday

Breakfast Mango Lime Chia

11. Cinnamon French Toast and Potato Shallot Frittata (Double Whammy!) by Dreena Burton

Breakfast Potato Fritata

12. Vegan Chickpea Flour Omelette by Strength & Sunshine

Breakfast Chickpea Omelette

13. Apple Muffins with Pumpkin Seeds by The Jazzy Vegetarian

Breakfast Apple Muffins

14. Chocolate Pudding Breakfast Bowl by A Dash of Compassion

Breakfast Pudding Bowl

15. Green Chia Pudding by Veggies Save the Day

Breakfast Green Chia

16. Turmeric Steel Cut Oats by Vegan Richa

Breakfast Turmeric Oats

17. Carrot and Coconut Breakfast Bowl by Green Evi

Breakfast Carrot Coconut

18. Pumpkin Seed and Chocolate Chip Oatmeal Breakfast Bars by Dreena Burton

Breakfast Bars

19. Cranberry Apple Spice Overnight Oatmeal by A Dash Of Compassion

Breakfast Cranberry Oats

20. Vegan German Chocolate Pancakes by Fragrant Vanilla Cake

Breakfast German Chocolate Pancakes

21. Blueberry Swirl Buckwheat, Amaranth + Walnut Porridge by Eggplant & Olive

Breakfast Amaranth Blueberry

22. Everyday Quinoa Breakfast Bowl by Contentedness Cooking

Breakfast Quinoa Bowl

23. Breakfast Tacos by My Plant-Based Family

Breakfast Tacos

24. Fluffy Vegan Pancakes by Feasting on Fruit

Breakfast Pancakes

25. Vegan Chocolate Zoats ( *Omit Agave*) by Vegan Heaven

Breakfast Zoats

26. Strawberry Banana Baked Oatmeal Bites with Chocolate Chips by Veggie Inspired

Breakfast Strawberry Oatmeal

27. Snickerdoodle Energy Bars by Get Inspired Everyday

Breakfast Snickerdoodle Bars

28. Chickpea Pancakes with Dried Tomato Sauce by Green Evi

Breakfast Chickpea Tomato

29. No Bake Brownie Energy Bites by Jessica in the Kitchen

Breakfast Brownie Bites

30. Black Forest Overnight Oats by A Virtual Vegan

Breakfast Black Forest Oats

The post 30 Bountiful Breakfast Recipes Worth Waking Up For appeared first on Plant Based Dietitian.

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How to Optimize the “Whole” in a Whole Food, Plant-Based Diet

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.
  • Olives versus Olive OilNutrients 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.
  • Caloric densityCalories 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: 

Calorie Nutrient Density

Here are 5 ways to optimize the “whole” in your whole food, plant-based diet:

  1. 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.
  2. Minimize or avoid oils and refined sweeteners.
  3. Choose whole grains over refined grains as often as possible.
  4. 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.
  5. Prioritize The 6 Daily 3’s: 3 servings of legumes, leafy green vegetables, other-colored vegetables, fruits, nuts and seeds, and exercise.

6 Daily 3's Web Sized

Ultimately, it all lies on a spectrum…

Spectrum

 

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30 Recipes That Prove Hummus Should Be A Food Group

Hummus

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

Hummus Green Chickpea

2. White Bean and Rosemary Dip from The Vegiterranean Diet via Veg Kitchen

Snacks White Bean Rosemary

3. Cauliflower Hummus by Feasting on Fruit

Hummus Cauliflower

4. Mini Sweet Peppers with Hummus by Jazzy Vegetarian

Hummus Sweet Peppers

5. Carrot Hummus and Quinoa Cumin Crackers (*Omit Oil*) by Lazy Cat Kitchen

Hummus Carrot

6. Baba Ghanoush Hummus by Strength & Sunshine

Hummus Baba Ghanoush

7. Artichoke and White Bean Hummus by Dreena Burton

Hummus Artichoke Bean

8. Oil-Free Barbecue White Bean Hummus by The Vegan 8

Hummus BBQ

9. Jalapeno Hummus by My Plant-Based Family

Hummus Jalapeno

10.  Spicy “Refried” Lentil Dip by Veggies Don’t Bite

Hummus Spicy Refried

11. Vegan Caesar Dressing Dip by Healthy Helper

Hummus Caesar

12. Pumpkin Hummus by VegAnnie

Hummus Pumpkin

13. Quick and Easy Black Bean Dip by The Taste Space

Hummus Black Bean

14. Roasted Carrot White Bean Spread by Veggie Inspired

Hummus Roasted Carrot

15. Cucumber Hummus Dip (Hummus-Tzatziki Fusion) by The Taste Space

Hummus Cucumber

16. Spicy Jalapeno Mint Hummus by Fragrant Vanilla Cake

Hummus Spicy Jalapeno

17. Balsamic Roasted Red Pepper Basil Hummus by Strength & Sunshine

Hummus Balsamic Red Pepper

18. White Bean Cashew Dip by Jazzy Vegetarian

Hummus Cashew White Bean

19. Spiced Sweet Potato Hummus by Dreena Burton

Hummus Spiced Sweet Potato

20. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite

Hummus Split Yellow Pea

21. Roasted Parsnip Hummus Dip by Contentedness Cooking

Hummus Roasted Parsnip

22. Edamame Hummus (*Omit Oil*) by Fried Dandelions

Hummus Edamame

23. Bright Beet Bean Dip (*Omit Oil*) by Two City Vegans

Hummus Beet

24. Avocado Hummus with Whole Grain Chipotle Chips by Fit Cakes

Hummus Avocado

 

25. Moroccan Sweet Potato Hummus by Delicious Everyday

Hummus Moroccan Sweet Potato

26. Spicy Hummus by Veggie Inspired

Hummus Spicy

27. Quick Vegan Portobello

[Hummus] Pizza by Veggie Primer

Hummus Portobello Pizza

28. Pistachio Hummus with Pomegranate by Contentedness Cooking

Hummus Pistachio

29. Mom’s Famous Whipped Hummus by Veggies Don’t Bite

Hummus Whipped

30. Deep Dish Pizza with Hummus Pizza Sauce and a Kale Crust by Rainbow Nourishments

Hummus Deep Dish Pizza

The post 30 Recipes That Prove Hummus Should Be A Food Group appeared first on Plant Based Dietitian.

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The Standard American Diet is Even Sadder Than We Thought

Although we are one of the most prosperous countries on earth, we die sooner and experience higher rates of disease than other developed nations. We use the phrase “standard American diet” to describe the stereotypical diet of Americans. But what... Read more

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