Whole Food Plant-Based cooking is about proactively embracing and seeking out the whole spectrum of vegetables, fruits, raw nuts and seeds, beans and legumes and whole grains.
There is less focus on calorie-counting and singling out individual nutrients, as it takes a wide range of plant foods working together to make you healthy.
Dairy foods, meat, fish, chicken or any other kind of animal protein are avoided for health reasons (of course, environmental sustainability and animal rights are a further bonus).
So it is a bit different to becoming a “vegan” for ethical and compassionate reasons. You can be vegan, or vegetarian, and yet make poor diet choices with saturated fats, refined foods and low nutrient meals.
Be adventurous and be positive. You can adopt a whole food plant-based diet progressively as you learn more and make more enlightened food choices- it doesn’t have to happen overnight.
TIPS FOR GETTING STARTED
1 You may want to start by reducing the dairy in your diet: Choose plant-based milks like soy, almond and coconut instead of cow’s milk.
2 Teach yourself to make flavoursome soups with beans and lentils, they make a filling lunch or main meal in the evening with whole grain bread.
3 Make salad the “main dish” and learn how to make oil-free dressings in your blender.
4 Avocados, toasted pumpkin seeds, sliced veggie burgers, chick peas and roasted vegetables are great for adding bulk to main meal salads.
5 Stock your fridge with containers of pre-chopped and diced salad vegetables like celery, red onions, cabbage, carrot, zucchini and more to make it quicker to assemble a healthy salad.
6 Fill your freezer with blueberries, raspberries and other fruits to add to smoothies, turn into toppings and bake into vegan muffins.
7 Saute everything in a few teaspoons of stock or water – not oil !
8 Learn to handle tofu: firm tofu crumbles into a great scramble with turmeric, onion, peppers and spices.
Vegan for Fit – Attila Hildmann
The Plant Powered Diet, by Sharon Palmer, RD
The Engine2 Diet, by Rip Esselstyn
Unprocessed, by Chef A.J
Eat For Health, Joel Fuhrman
Forks Over Knives, Gene Stone
Whole: Rethinking the Science of Nutrition, T. Colin Campbell