Healthy Plant-Based Meals • Meal Ideas to Keep Handy • Compiled by Susan Pitcairn • Share & Print Freely • PDF at “Susan Pitcairn Diet Handouts”
Healthy Plant-Based Meals • Meal ideas to keep handy • Compiled by Susan Pitcairn • Share & print freely • PDF at “Susan Pitcairn diet handouts” or compelling environmental, ethical and health reasons, millions are adopting whole-food plant based diets. Kaiser Permanente Delicious, Nutritious Salads Fadvises its doctors to prescribe it for all patients. Plus, each day you Dressings can be just a squeeze of citrus, or else salsa, guacamole, hummus, save some 1100 g. water, 30 sf. forest, 45 lbs. grain and one animal’s leftovers, Whole Food’s oil-free line or Follow Your Heart. Search “oil free life (99% factory farmed). See Cowspiracy, What the Health (Netflix). dressings” or make some healthy stand bys: Focus on nature’s most nutrient-dense foods, Dr. Joel Fuhrman’s • Dijon Vinaigrette: Equal parts or to taste: “GBOMBS” (greens, beans, onions, mushrooms, berries and seeds). kombucha (or lemon juice or rice vinegar), Dijon Experts say we need less emphasis on macro nutrients (protein, fat, carbs) mustard and tamari. Add garlic, herbs, pepper? • Fruity Dressing: Blend 1 c. berries with 2 T. and more on micro nutrients (vitamins, minerals, phytonutrients). red wine vinegar, 1 T. Dijon, 1 T maple syyrup. Eat These As Whole Foods, about Equally: • Asian Dressing: 1/4 c. each: tamari, maple syrup, rice vinegar, lemon juice. Shake with 2 1 Starches: All whole grains, potatoes, yams, winter squash. cloves minced garlic, 1/4 t. red pepper flakes. Options: ginger, garlic, onion, sesame seeds. 2 Legumes: All beans, lentils, peas, hummus, tofu, tempeh. • ThaiDressing: peanut butter, coconut milk, tad of sugar, salt.
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