I selected recipes for you which are very easy to prepare and will give you meals that are very well rounded providing both great nutrition and great taste.
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TIPS for time efficiency, extra health benefits & flavour
Preparation Tips
I selected recipes for you which are very easy to prepare and will give you meals that are very well rounded providing both great nutrition and great taste.
If you are new to plant based it might take a moment to train your palette to those flavors, but soon enough you will not miss meat whatsoever.
My husband for example didn’t love beans at the beginning, now not only does he love them, he can’t imagine not eating them.
What tools you need to prepare those simple, plants based meals:
- Simple hand blender is enough
- Mixing bowls
- Good chopping knife or 2, 1 small, 1 bigger
- Peeler
- Measuring spoons & cups are helpful if you are learning
- Good Wok
- Your usual pots
- Oven & oven proof dishes
That’s as simple as that.
You probably have those things already.
To both save time and economize it’s great to prepare base foods for a whole week. Depends of course on how many people you are cooking for and how much space you have in the fridge.
The tips I give you are for 2 people and then you can just multiple by your needs.
- 1Make a big batch of beans once per week. I soak 500 g of kidney beans and 500 g of chickpea and I soak them in separate bowls overnight. They will yield double the amount. They will keep up to 1 week in the fridge, you can also freeze them if you know you won’t use them within that time.
- 2I save the brine from cooking both. I chill it and I pour it in the jars to be kept in the fridge for up to 1-2 weeks, I use it to give extra flavors to soups, woks and wraps
- 3Make your own natural sweetener to add to cakes, mousses. I let bananas ripe very much till they get a little black and spotty, then I peel them and freeze them. Once I need them, I take them out and they defrost naturally.
I whip them with a fork and they become a fantastic, jelly like sweetening alternative. - 4I don't use vegan ready products much, such as “meats”, “cheeses” etc. because whole foods plant based is all about being as close to the natural form of the food as possible, minimally processed food, organic, with no added sugars, etc...
I do on occasion use the vegan products but more like a treat than any regular meal. For example veggie hot dog ( BUT, ALWAYS read the labels and if you see some chemical concoctions and additives, stay away from this )
There are a lot of brands who make processed food which are actually very close to natural and free from sugars and harmful ingredients )
Disclaimer on health issues:
- None of this is to serve as a medical advice of any sort, always consult your doctor and even better consult one of the PLANT BASED Doctors, you can find a list of doctors from all over the world on this page: www.PlantBasedDoctors.org
- If you have any coronary issues, heart problems, high blood pressure make sure you avoid cooking with oil and too much salt. NEVER use table salt - that is not natural salt
- I have a low blood pressure and appreciate sea salt, himalayan salt, black salt, it helps regulate and increase my blood pressure.
- If you want to avoid a lot of health issues stay away from processed foods, stay away from refined sugar, refined flour, refined oil, refined anything really as much as possible and it’s easier than you think.
- There are wonderful natural sugar alternatives - think whole foods such as: ripe banana, sweet potato, pumpkin - they sweeten dishes fabulously.
- If you don’t have any health issues go for raw honey, maple syrup but not too much, sugar is sugar. If you can keep the balance, wonderful!
- A lot of people unfortunately get addicted to sugar which according to research is 9 times as addictive as cocaine, so just observe how your body reacts to it and it’s perhaps more beneficial to only use naturally occurring sugars in the whole foods.
Use stevia as a natural, additives free sweetener. Never use aspartame (the link to cancer is huge…
If fact, check some of the ethical research yourself.
I can recommend the latest research and the overwhelming evidence why plant based food is really the optimal way for all of us to nourish ourselves, I suggest that you go to: NutritionFacts.Org
“It is a strictly non-commercial, science-based public service provided by Dr. Michael Greger, providing free updates on the latest in nutrition research via bite-sized videos.”
Tune in and see what might be of interest for you.
Thank you and enjoy the cooking!
