Whole Foods Plant Based Diet Recipes For Beginners
Whole foods plant-based diet is gaining popularity these days, and for a good reason. This type of diet is based on whole, unprocessed, and plant-based foods. It is considered one of the healthiest diets out there because it can provide all the necessary nutrients for the body without the harmful effects of processed foods.
Why Choose a Whole Foods Plant-Based Diet?
There are many reasons why you should choose a whole foods plant-based diet. One of the main reasons is its health benefits. This type of diet has been associated with a lower risk of chronic diseases, such as heart disease, diabetes, and cancer.
Moreover, a whole foods plant-based diet is environmentally friendly as it reduces greenhouse gas emissions, land use, and water consumption. It is also an ethical choice as it promotes animal welfare.
What are the Key Foods in a Whole Foods Plant-Based Diet?
A whole foods plant-based diet consists of a variety of foods, including:
- Fruits and vegetables
- Whole grains
- Legumes (such as beans, peas, and lentils)
- Nuts and seeds
- Herbs and spices
These foods are rich in nutrients, such as fiber, vitamins, minerals, and antioxidants, which are essential for maintaining good health.
Plant-Based Recipes for Beginners
If you're new to a whole foods plant-based diet, it might seem overwhelming at first. But don't worry, there are plenty of delicious and easy-to-make recipes that you can try.
Here are some plant-based recipes for beginners:
1. Chickpea Salad Sandwich
This sandwich is a healthy and tasty alternative to a traditional tuna sandwich. You can make it in just a few minutes and it's perfect for lunch or a quick snack.
Ingredients:
- 1 can of chickpeas
- 2 tablespoons of vegan mayo
- 1 tablespoon of Dijon mustard
- 1 tablespoon of chopped fresh dill
- 1 tablespoon of chopped fresh chives
- Salt and pepper to taste
- Bread of your choice
- Lettuce or other toppings of your choice
Directions:
- Drain and rinse the chickpeas and place them in a bowl.
- Mash the chickpeas with a fork or a potato masher until they are broken down.
- Add the vegan mayo, Dijon mustard, dill, chives, salt, and pepper, and mix well.
- Toast the bread and assemble the sandwich with the chickpea salad and your toppings of choice.
2. Sweet Potato and Black Bean Chili
This hearty and flavorful chili is perfect for a cold winter day. It's packed with protein and fiber from the black beans and sweet potatoes.
Ingredients:
- 1 onion, chopped
- 3 cloves of garlic, minced
- 1 sweet potato, peeled and chopped
- 1 can of black beans, drained and rinsed
- 1 can of diced tomatoes
- 2 cups of vegetable broth
- 1 tablespoon of chili powder
- 1 teaspoon of cumin
- Salt and pepper to taste
- Cilantro and avocado for garnish
Directions:
- In a large pot, sauté the onion and garlic in a little bit of oil until softened.
- Add the sweet potato and cook for a few minutes until it starts to brown.
- Add the black beans, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper, and bring to a boil.
- Reduce the heat and simmer for about 20-30 minutes, or until the sweet potatoes are tender.
- Garnish with cilantro and avocado, and serve with rice or tortilla chips.
Conclusion
Switching to a whole foods plant-based diet can be a great way to improve your health, the environment, and animal welfare. By incorporating more fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet, you can enjoy delicious and nutritious meals while reaping the benefits of this healthy lifestyle.