sign in sign up
<<
Home , Plant milk

roclifemed.org (585) 484-1254 Easy -Based Recipes

What is Whole-Food Plant- —Nuts and seeds: choose no- Breakfast Ideas Based (WFPB)? oil added varieties. Eat in moderation (no more than OVERNIGHT Eat a variety of whole foods, small handful daily). as close to their natural state ½ cup of dry oatmeal (rolled or Some items to make your as possible, from the Power old-fashioned) meals special: Plate put forth by the 1 medium banana or ½ cup —Roasted red peppers in a Physicians Committee for fresh or frozen blueberries (or jar or frozen (no oil) Responsible Medicine, a combination) —Canned artichoke hearts pcrm.org: , , 1 tbsp meal (not the jarred variety, which and (beans, ¼ tsp cinnamon (optional) has an oil-based marinade) and lentils). ½ cup water or plant —Bagged sun-dried tomatoes (not the jarred variety, which BASIC SHOPPING LIST Cut or mash the and place are packed in oil); reconstitute in a 16 oz. sealable jar or To go plant-based, you can in hot water before using. container. Add the oatmeal, easily adapt your usual —Fresh lemon juice flax meal, cinnamon and liquid grocery list. squeezed on veggies, and mix for an even consist- —Move toward whole grains. steamed greens, just about ency. Store in the refrigerator Look for bread made from anything. overnight. Eat cold or warmed. 100% whole flour and —All kinds of vinegars. Optionally add up to 1 tbsp of pasta made from whole Balsamic vinegar and maple syrup or agave. or brown rice. Choose brown vinegar are mild and good on rice instead of white rice and salad all by themselves. Lunch and Salad Ideas try whole grains like —Herbs (fresh and dried) are (“keen wah”), , great sources of and EASY HUMMUS /kasha, , are packed with phyto- groats, farro, berries and nutrients and antioxidants. 1 can chickpeas, drained wheat berries. Use them freely to add (reserve liquid) —Try rolled oats or steel-cut different ethnic flavor profiles 2/3 cup roasted red peppers oats for oatmeal breakfast. to basic dishes like Red (from a jar is fine) (optional) Steel-cut takes longer to cook Beans and Rice (see recipe 1 garlic clove, chopped and is best soaked overnight below). Mrs. Dash line of herb 2-3 tbsp fresh lemon juice before cooking. and spice mixes are free. ¼ cup chickpea liquid or more —Try Ezekiel bread found in as needed the refrigerator or freezer Some new items to add to 1 tsp or ½ tsp salt case. It’s made from 100% your pantry: sprouted grains and legumes. __Nutritional yeast (available Combine all ingredients in a —Canned or dried beans. in bulk, or in bag or jar on the food processor. Add more Drain and rinse canned beans shelf under Bob’s Red Mill, chickpea liquid if it’s too before using. See package for Bragg’s or Red Star brands); thick,or if you want to thin it directions on how to cook adds a delicious cheesy flavor down to use as a salad dried beans from scratch. to grains, veggies, popcorn dressing. Good served with —Canned tomato products __Ground Flaxseed (Bob's veggies or (whole, diced, crushed, purée, Red Mill, or grind your own): crackers that are whole-grain paste) are versatile. Choose good source of healthy fats and oil-free. Here are some no- or low-salt varieties. Make good brands: your own spaghetti sauce with —Edward and Sons Unsalted no-oil canned tomato sauce. Brown Rice Crackers —Vegetables: fresh, frozen —Finn Crisps and/or canned (rinse canned —Ryvita Crispbread veggies to lower salt) —Wasa Crispbread —Fruits: fresh or frozen roclifemed.org (585) 484-1254 Easy Plant-Based Recipes

AZTEC SALAD (adapted from Soup Ideas tender. Stir every once-in- Jennifer Raymond, The awhile and add a bit more Peaceful Palate) LENTIL OR SPLIT SOUP water if needed. 2 cans black or red beans, Start with 2 cups dried lentils OPTIONS: Instead of using rinsed and drained or split peas, any color. Sort dry beans, choose a mix of 2 cups frozen corn, thawed through for stones; rinse in canned beans. Use 3 cans of 1 red or green bell pepper, colander; place in large pot rinsed beans and reduce finely chopped and add 10 cups water, 1 tomato, diced cooking time to 30 - 45 ½ cup finely chopped red or chopped onions and garlic and minutes. Vidalia onion (optional) veggies (diced carrots, celery, bell pepper) along with herbs *Busy Day Soup Mix Dressing: 2 tbsp cider vinegar, of choice (dried basil, oregano, Make a dry mix of equal parts juice of 1 lime or lemon, 1 thyme, etc.). Bring to a boil; of the following and store in a garlic clove, minced or ½ tsp reduce heat, partially cover jar: and simmer until done, about 1 garlic powder, 1 tsp ground •Green split peas hour (less time for red lentils), cumin, ½ tsp ground coriander, •Yellow split peas ½ tsp dried oregano, ½ tsp checking frequently and •Green or brown lentils salt, cayenne powder (opt.) adding water as necessary to prevent sticking or burning. •Red lentils Combine salad ingredients in Don’t add salt till the lentils or •Hulled barley large bowl. Whisk together peas are fully cooked. If you dressing ingredients and add would like to add diced to salad, stirring to mix. potatoes, or greens like spinach, cabbage or kale, wait JANE’S DANCING till final half hour of cooking. DRESSING Add ¼ to ½ tsp. salt just (Jane Esselstyn, from The before serving. Engine 2 Seven-Day Rescue Diet) (Make about ½ cup) BUSY DAY SOUP (Kathy Pollard, sustainablediet.com) "Go ahead, give this dressing a go. I bet you will keep dancing 1 cup Busy Day Soup Mix* right back to it.” 1 onion, chopped Dinner Ideas 2 or 3 cloves garlic, chopped 3 tbsp balsamic vinegar or pressed BUILDING A BOWL 3 ribs celery, sliced 2 tbsp mustard 3 carrots, peeled and sliced 1 tbsp pure maple syrup* ½ green or red bell pepper, Start with a grain or a starchy 1 tbsp fresh lemon juice diced such as potatoes, Chopped fresh dill (optional) ½ cup mushrooms (optional), sweet potatoes, or winter sliced squash. Add beans. Add Combine ingredients except 1 tomato (optional), diced vegetables (any kind, but aim dill in a bowl and whisk until 1 tbsp all purpose , to eat lots of dark, leafy greens uniformly mixed. Add dill if or oregano over the course of the day). using. *If you don’t like things ¼ cup soy sauce Add oil free and too sweet, use less maple 1 tsp pepper flavorings. These can include syrup. 6 cups water or veg broth mild vinegars, such as balsamic vinegar (either white Serve over a green salad or Put everything in a pot. Bring or red), rice vinegar, mustard, cooked greens. to boil on medium heat. Lower ketchup, soy sauce, salsa and heat and simmer for 1½ - hot sauce. Finish your meal 2 hours, or until beans are with a piece of fruit. roclifemed.org (585) 484-1254 Easy Plant-Based Recipes

Sample Big Bowl: Start with RED BEANS AND BROWN cooked brown rice (follow RICE recipe on package) Open a can of black beans or kidney 1 medium onion, any color beans, rinse and drain. Pile 3 cloves fresh garlic beans on rice. Add some 1 14.5 oz can diced tomatoes cooked frozen corn or cooked (no or low salt preferred) frozen mixed vegetables. Add 1½ cups chopped spinach your favorite salsa and/or hot 1 tablespoon sauce. Choose the level of ¼ tsp cayenne pepper (or less heat that you like, mild to hot if you don’t like “heat”) Have a green salad on the 1½ cups or 1 can kidney side or on top. beans (drained and rinsed) LENTIL ARTICHOKE STEW 1½ cups cooked brown rice (Serves 6) (kickstart.pcrm.org; DR VEGGIE’S photo by Kathy Patalsky, FAVORITE MEAL Sauté onion and add crushed happyhealthylife.com) garlic as the onions are 2 to 4 sweet potatoes cooked.(Use med-low heat ¼ cup vegetable broth 1 large head of broccoli with liquid in any pan or high- 1 onion, chopped heat dry sauté in stainless 2 large garlic cloves, minced Cut the broccoli into small steel). Add the diced tomatoes, 2 tsp ground cumin florets. Don’t discard the stem, spinach, nutritional yeast and 1 tsp ground coriander although you can trim it cayenne pepper. Simmer for 5 1½ cup dry (uncooked) red somewhat if you like, as it’s minutes. Add the beans and lentils (4½ cups cooked) delicious and nutritious. Let bring to a slow simmer. Serve 1 bay leaf the florets sit at room over rice. 2 cups water temperature for 30 to 60 min.; Juice of 1 lemon this allows a beneficial PASTA FAGIOLI 2 24-oz cans chopped phytochemical, sulforaphane, tomatoes, pref. fire-roasted, undrained, or 6 cups to develop. 1 large onion, any color chopped fresh tomatoes 3 cloves fresh garlic plus 1 cup tomato juice Poke holes in the sweet 1 14.5 oz. can diced tomatoes 1½ cups quartered artichoke potatoes with a fork. Place the (no or low salt preferred) hearts (one 9-oz frozen sweet potatoes on a cookie ½ tsp dried oregano package or one 15-oz can) sheet or baking pan. Bake at ½ tsp dried basil ¼ tsp crushed red pepper 400 degrees for about 45 3 cups, chopped broccoli (opt.) minutes. Towards the end of 1 cup chopped kale ¼ tsp salt, or to taste the baking time, steam the 1½ cups or 1 can cannellini or ¼ tsp black pepper, or to taste broccoli in a small amount of pinto beans (drained & rinsed) water for 4 to 5 minutes or to 2 cups cooked whole wheat Heat broth in a large the desired degree of spaghetti noodles saucepan. Add onion and doneness. Serve the veggies sauté on medium heat for hot; if desired, sprinkle some Sauté onion and add crushed about 5 minutes, until golden. soy sauce and rice vinegar, garlic as the onions are Add garlic, cumin, and and some garlic or onion cooked. (Use med-low heat coriander and cook for 2 powder, on the broccoli. with liquid in any pan or high- minutes, stirring frequently. heat dry sauté in stainless Add dried lentils, bay leaf, and steel). Add the diced tomatoes water to pan and bring to a and herbs. Simmer 5 min. Add boil. Lower heat and add broccoli, kale and beans. lemon juice, tomatoes and Simmer 5 more min. Serve their liquid, artichokes, and with spaghetti. crushed red pepper, if using. roclifemed.org (585) 484-1254 Easy Plant-Based Recipes

Simmer for about 20 minutes, need to be eaten up, add them Tips: These make delicious until the lentils are tender. and adjust seasoning to taste. “home fries” as well! Just cut Remove and discard the bay Add optional cilantro on top. them in cubes instead of leaf, Add salt and black wedges. pepper, or to taste. Good ANY COOKED VEGETABLE served alone or over brown (greens, cauliflower, green rice or pasta. beans, broccoli, zucchini, etc.) Note: Using fire-roasted Steam the chopped fresh tomatoes is not essential, but vegetable in about 1 inch of they will give the stew a boiling water to the desired delicious smoky flavor. degree of doneness, or if using frozen veggies, follow package directions. Add the following: BANANA “NICE” —1 tsp to 1 tbsp soy sauce or Bragg’s Liquid Aminos Start with 2 very ripe bananas —1 tsp to 1 tbsp rice vinegar (the outside should be spotted, (regular or seasoned: even black is okay). Peel seasoned is slightly sweet) them, cut the bananas in coins —Sprinkle of garlic powder or and freeze in a labeled onion powder container. Freeze at least 12 hours; they last in the freezer NO OIL BAKED FRIES indefinitely once frozen. (This (Evelisse Capó) (The following is a good use for any over-ripe recipe was reprinted with bananas.) 5-MINUTE CHANA MASALA permission from the T. Colin (Curried Chickpeas) (adapted) Campbell Center for Nutrition Bring the bananas out of the (Pam Kropf, engine2diet.com) Studies (nutritionstudies.org) freezer and let them soften 1-2 minutes before making the ice 2 cups cooked or frozen brown 4 medium-large Yukon gold cream. Blend in a food rice potatoes processor with 1 cup of frozen 1 can garbanzo beans ½ tsp garlic powder fruit, any type (blueberries or 1 tsp powder Sea salt and pepper to taste mixed berries are nice). You 1 can diced tomatoes may need to add ¼ cup or so 1 cup frozen spinach Preheat oven to 425 degrees of plant milk to make it the 2 pinches garlic powder Salt & pepper to taste F. Cut the potatoes in wedges right consistency. Serve right ¼ cup cilantro (optional) or regular French fry shape away or spoon it into a about ½ to ¾ inch thick. Place container and freeze. Heat the brown rice in the the potatoes in a deep Variation: Use 1 to 2 tbsp microwave or on the stove saucepan, cover with water cocoa powder and a dash of until hot. Drain and rinse the and bring to a boil. Boil for 5 vanilla extract, instead of the garbanzo beans. Mix the curry, minutes. Drain well and place frozen fruit.♦ diced tomatoes, beans, and in a mixing bowl. garlic powder if using) and salt Many of these recipes are and pepper to taste. Mix in Add the and toss the potatoes so they are taken from the Jumpstart frozen spinach and heat the Guide included in the 15-Day beans and greens in the evenly coated. Place in a baking dish lined with a Whole-Food Plant-Based microwave or on the stove Jumpstart. For more until hot. You can add silicone liner or parchment paper. Avoid stacking them so information, go to practically any veggie to this roclifemed.org and click on dish. So if you have some that they cook evenly. Bake for 35-40 minutes or until crisp. “Program Info”!