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. 3 Fruits: All types, esp. fresh, raw. Include berries & all colors. • 1000 Island: Add ketchup or salsa, minced pickles, dill to vegan mayo. 4 Vegetables: Colorful variety, raw/lightly steamed. Greens. o Plus, 2-4 Tbs. nuts & seeds/day, especially walnuts, pecans, Rotating Salad Bar: Rotate in fridge, ready to go: greens, tomatoes, nuts and jars of roasted beets, garbanzos, kidney beans, ground flax and hemp hearts (rich sources of healthy Omega 3’s). carrot salad, potato salad, coleslaw, thawed frozen peas, corn etc. Plus Important Daily Supplements: Carrot Salad: Spiralize carrots or make long shreds with a julienne tool (online). Add orange chunks, mint, Goji berries, o 25 mcg. B-12* (crucial) sublingual methylcobalamin or 1000 coconut, nuts to taste. Or use beets or zucchini. Asian Dressing. mcg. spray once a week. Experts agree on this one, esp. for vegans. o 100 mcg. Iodine* or else regular seaweed or iodized salt. Celebration Salad: Butter lettuce topped in radial pattern with sliced portobellos, avocados, fresh corn kernels, o 1000 i.u. Vegan D-3*esp. if dark skinned, usually indoors, cloudy. red onion, red cabbage, diced tomatoes, Dijon Vinaigrette. o 500 mg. Vegan DHA/EPA *from cultured algae* Escarole: Escarole or any lettuce, thin slices of red cabbage, Dr. Fuhrman’s cost-effective multiples (2/day, available online) have all red onion, cucumbers, tomatoes, basil, Dijon Vinaigrette. the above, except Omega 3s. A simillar mulitple for vegans is Complement Grain Salads are a full meal. Toss cooked, chilled barley, Plus (Alpine Organics, 3/day) ) plus it has: Omega 3ss (alternate products?). brown rice, quinoa or pasta with chopped celery/bok choy, cukes, bell peppers, radish, scallions, oranges,nuts, Asian Dressing. • Minimize oil, salt, sugar and refined, fried, processed foods, Jicama-Grapefruit: Toss julienned jicama, thinly-sliced even if vegan, especially high fructose corn syrup (HFCS), food red onion and radish with red wine vinegar, basil, garlic, salt. additives, white rice or flour, non-organic soy, corn, canola or palm oils Top with avocado slices and sections of grapefruit and its juice. • Helpful tools: Instant Pot digital pressure cooker (beans, grains), Kale Salad: Finely chop and “massage” kale. Mix with blender (esp. Vitamix), julienne tool (ribbons of carrots, cukes, tofu). chopped apples, walnuts, cranberries, hemp hearts. Dress with • More Recipes? Search for a favorite dish and “vegan.” Kim Campbell’s maple syrup and lime, or else Fruity or Asian Dressings. “Plant Pure Nation,” is a great one-stop cookbook. Mango Salad: Coarsely grate or julienne fresh mango. Add Hearty Breakfasts coconut, mint, raisins or Gojis, lime, Asian or Fruity Dressing. Purple Slaw: Finely sliced red cabbage, with minced Steel Cut Oats or any whole grain cereal. Top yellow or orange bell pepper, Asian or Dijon Dressing. with hemp hearts, ground flax, walnuts, fruit and: Potato Salad: Boil chopped potatoes (and yams?). Drain, • Super Nut-Hemp Milk: Tasty, easy , affordable and rich in nutirents, plus it cool, toss with tad of rice vinegar, Black Himalayan salt (eggy). saves packaging waste! Just whiz 1/3 + cup mixture of hemp hearts, almonds and Add chopped celery, green onion, dill weed, pickle, vegan mayo. or cashews and, 2 Brazil nuts with 1 quart (32 oz.) water in high speed blender Enliven with BacoBits, capers, apples or dulse flakes. (or soak first). Option: flavor to taste with dates, xylitol or sucanat, vanilla, etc. Spinach-Fruit: Spinach, red onion, pecans, strawberries Green Smoothies: Blend kale (strip off stem)or other greens (or mandarins, sliced pears, apples). Fruity or Asian Dressings. with bananas, apples, berries, papaya, mango, soaked dates or oranges. Play with additions: almond butter, ground flax seeds, chia, Tuscan Berry: Greens,“feta” (tofu + vegan sour cream), hemp hearts, mint, cacao nibs, juice, nut or soy milk. dried cranberries, strawberries or blackberries, red onion, pears, toasted pecans or walnuts. Fruity or Asian Dressing. Fruit Salad: Chopped apples, oranges, bananas, berries, dates, raisins, nuts, coconut, grapes with non-dairy yogurt, anise seeds. Buddha Bowl: Layer 1.Greens (lettuce, Or just: grated apples, raisins, almonds, cinnamon, nut milk etc), 2. Starches (whole grain, pasta, potatoes or winter squash), 3. Colorful fruits & veggies, 4. Special Breakfasts: Saute loosely mashed extra firm tofu Beans, tofu, tempeh or morsels like dolmas or with nutritional yeast, garlic, pepper, Black Himalayan salt (for samosas, 5. Nuts/seeds/sprouts, and 6. Dressing egg flavor!) Add mushrooms, spinach, mylk? See vegan benedicts, of choice. pancakes online. Travelling?Swap potatoes for eggs in veg scrambles. Tasty Sandwiches & Wraps Butternut Squash: Boil with/ onions, garlic, salt. Puree. Seek out organic bread & soy products (avoid Roundup), such as One Gazpacho: Mince tomatoes, bells, onions, cukes, olives, garlic Degree Veganic bread or Food for Life’s Ezekial bread, bagels, Eng. muffins . and basil, parsley, cilantro or mint. Add lime or vinegar, salt. Potato: Water-saute sliced onion. Simmer in broth with Hot Wrap: Heat tortilla in skillet. Flip, add beans, salsa, Cheezy potato, garlic,salt,dill, pepper,corn?,celery? Mash, add “mylk,” Sauce? Fold, heat both sides til toasty. Stuff with sprouts, lettuce, Cheezy Sauce, Alfredo Sauce or just well-pureed soaked cashews. tomatoes, cukes, avos, gr. onions, olives, Tofu Sour Cream*. Murkha Dal: Saute in tad water, broth or coconut oil: black • Cheezy Sauce: Puree 1 c. soaked cashews, 1/2 c. water, 2 T. nutritional mustard seeds, onion, bell pepper, curry powder. Simmer with yeast, 1+T. lemon, 1 clove garlic, 1 t. salt, onion. Option: roasted carrot. 1 c. red lentils, 1 c. coconut milk, 3 c. water about 40 minutes. Taco: Saute crumbled firm tofu with nutritional yeast, tamari, cumin, chipotle, garlic. Heat in corn tortilla with cabbage, salsa. Hot Entrees Bean Burrito: Roll beans, onions, salsa in tortilla. Bake. Serve with salads and steamed or roasted veggies. Serve w/ lettuce, tomatoes, cukes, scallions, Tofu Sour Cream*. Fettuccine Alfredo: Roast strips of bell pepper, cherry Tofu Pita: Fill pita or tortilla with Hummus. Fold,toast tomatoes, asparagus 20 min. Boil fettuccine. Top w/ veggies and: lightly. Add greens, sprouts, tomatoes, long thin slices tofu, • Alfredo Sauce: Puree 1 c. soaked cashews, 2 c. water, 1.5 t. cukes, carrots and Tofu Sour Cream. lemon juice, 3 T. nutritional yeast, 1-2 t. Dijon, 4 cloves garlic, 1/2 t. salt, dash nutmeg. Heat, stir 5 min. Great on veggies, grains. Hummus: Layer Hummus with thinly sliced cukes, tomatoes, lettuce or kale, etc. on bread, toast or hot wrap. Spaghetti: Saute mushrooms, garlic, Italian Hummus Grill: Spread Hummus on bread with spinach, herbs in broth. Add crumbled veggie burger or sliced mushrooms, onion. Press-grill each side until toasty. firm organic tofu. Saute til brown while sprinkling • Tofu Sour Cream. Puree 1 pkg. silken tofu with 1 t. lemon with tamari, nutritional yeast, garlic, Italian herbs, or lime juice, 1/2 t. salt. Sweeten or add onion, garlic to taste. pepper. Add to hot spaghetti sauce with wine, • Hummus: Puree 1 c. cooked garbanzos, 1+ T. tahini, 1 T. lemon juice, olives? Serve over spaghetti with Parmesan.* plus onion powder, garlic, salt, (cumin?) to taste. Fun additions: roasted Tofu Noodles: Saute sliced mushrooms. red bell peppers, spinach, cilantro or parley, olives, etc. Loosely crumble in extra-firm tofu, nutritional yeast, tamari and Bean Burger: Mash 3 c. cooked black beans, 1 cooked garlic, pepper. Toss with cooked fettuccine, “mylk.” Top with: sweet potato, 4 T. diced onion, 1 T. lemon, 2 t. Tamari, • Parmesan: Ground walnuts, nutritional yeast, onion, garlic, salt. 1 t. cumin, chipotle. Blenderize 3 slices ww bread, 2 T. Baked Potatoes or Yams: Rub with rosemary or seasoning, bake sunflower seeds, 2 T. flax seeds, red pepper flakes. Mix 1 hr. 350 F. Serve with broccoli, Alfredo or Cheezy Sauce, or Sour Cream. all. Shape patties, bake @350 on parchment 20 min. / side. Freeze extras: later, toast 6-8 min. each side. Serve on Rice Skillet: Heat in skillet: leftover rice, kidney beans, toasted English muffin with Tofu Mayo, mustard and the works. carrot gratings, minced parsley or cilantro, garlic, green onion, Portobello Burger: Sprinkle tamari on undersides. corn, tomatoes, greens, etc. Add salsa, maybe Cheezy Sauce*.