Chapter 9. Whole Food Plant-Based: Food, Recipes, and Online Resources

Whole Food, Plant-Based Goodness:

  • Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, apples, avocados
  • Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, mushrooms
  • Starchy vegetables: Potatoes, sweet potatoes, butternut squash, parsnips
  • Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, wholewheat bread
  • Legumes: Peas, garbanzo beans, lentils, peanuts, black beans, kidney beans
  • Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini
  • Unsweetened plant milks: Coconut milk, almond milk, cashew milk, oat milk, rice milk
  • Spices, herbs and seasonings: Basil, rosemary, mint, turmeric, cumin, black pepper, garlic, paprika
  • Condiments (without added sugar): Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice
  • Plant-based protein*: Tofu, tempeh, seitan, beans, nuts
  • Beverages: Coffee, tea, sparkling water

* If you are looking for large amounts of protein to build muscle in the gym, for example, you can include plant-based protein powders

FOODS THAT ARE NOT PART OF A WHOLE FOOD PLANT-BASED LIFESTYLE:

  • Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets
  • Added sugars and sweeteners: Table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals
  • Refined grains: White rice, white pasta, white bread, bagels
  • Packaged and convenience foods: Chips, crackers, cereal bars, frozen dinners
  • Processed vegan foods: Plant-based meats, faux cheeses, vegan butters
  • Artificial sweeteners
  • Animal products: meat, poultry, fish, eggs, dairy, gelatin, casein, whey

Recommended Healthy Recipe Sources:

  1. Engine 2 Diet, by Rip Esselstyn
  2. How Not To Die Cookbook, by Dr Michael Greger
  3. Cookbook for Reversing Diabetes, by Dr. Neal Barnard.
  4. Forks Over Knives Cookbook, by Del Soufre
  5. The China Study Cookbook, by LeAnne Campbell
  6. Get Healthy, Go Vegan cookbook, by Dr. Neal Barnard
  7. The Prevent & Reverse Heart Disease Cookbook, by Ann & Jane Esselstyn
  8. Oh She Glows cookbook, by Angela Lidden
  9. The No Meat Athlete Cookbook, by Matt Frazier & Stefanie Romine
  10. Thrive Energy Cookbook, by Brendan Brazier

Online support groups

Facebook

  1. Forks Over Knives Official Plant-Based Group
  2. T. Colin Campbell Plant-Based Nutrition
  3. 100% Esselstyn Nutrition Forum
  4. McDougall WFPB
  5. Whole Foods Plant Based No Oil Recipe Share

Instagram

  1. @Jane_Esselstyn_RN
  2. @forksoverknives
  3. @nutritionstudies
  4. @nutrition_facts_org
  5. @plantpurechef

Ready to go vegan?

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