Whole Foods Plant Based Thanksgiving

For Thanksgiving this year, prepare a delicious plant-based feast that is sure to impress your friends and family! These recipes will satisfy anyone at your table, even those who are meat-eaters.

For starters, try this cauliflower roast, which is just as festive but without the traditional turkey-induced tryptophan crash. For sides, you can’t go wrong with a creamy mushroom gravy or a hearty lentil shepherd’s pie.

Turkey

A Thanksgiving without turkey can be just as satisfying and delicious. For your main entree try a hearty vegetarian pot pie or savory stew. Other options include stuffed peppers, pumpkin roast, and lentil loaf. Many plant-based dishes feature traditional fall spices and herbs like rosemary, thyme, or sage.

Whole food plant based recipes are simple to make and can be adapted to your guests’ dietary preferences. For example, you can add a sprinkle of nuts or seeds to your stuffing, swap dairy butter for olive or coconut oil when making mashed potatoes, and mix in some steamed cauliflower to your green beans.

If you’re short on time, you can order a pre-packaged vegan Thanksgiving dinner from Whole Foods. Menu items include cremini mushroom roast with vegan gravy, rustic ciabatta stuffing, and cider-roasted brussels sprouts. If you’re still craving traditional desserts, Nada Moo’s creamy coconut milk pumpkin pie is a delicious vegan option. They also have a wide selection of gluten-free frozen pies to choose from.

Sides

Many people associate Thanksgiving with a table laden with meat and dairy, but that doesn’t have to be the case. Including more whole foods plant based sides will allow you to serve your guests a variety of options while still focusing on a delicious and nutritious meal.

Whether you are making a side dish or a full Thanksgiving dinner, here is a list of plant-based recipes that will impress all your guests. From hearty soups to creamy casseroles, these plant-based dishes are sure to delight everyone at the table.

For a Thanksgiving dinner that is easy to prepare but full of flavor, try this cremini mushroom roast with vegan gravy. This delicious entree replaces beef with mushrooms, while also blending in other flavors and nutrients. Pair this with a simple salad or miso creamed greens and your guests are sure to be satisfied.

Dressings

For many plant-based eaters, navigating holidays like Thanksgiving can be a tricky balancing act between nostalgia and commitment. But as plant-based foods become more and more sophisticated, it’s easier than ever to enjoy classic favorites without the turkey.

Fortunately, the vast array of plant-based roasts and side dishes available make it easy to create an impressive spread for your holiday guests that’s also good for you.

These nutrient-rich, oil-free salad dressings are bursting with flavors and ingredients that will impress even your most skeptical family members or friends. They can be drizzled over salads and bowls, or used to boost the flavor of cooked grains, baked spuds and veggies.

This luscious dressing gets its creaminess from yogurt, and is loaded with vitamin-rich veggies, herbs and citrus. It’s the perfect finish to a summery green salad or a veggie bowl with Latin-inspired flavors. This recipe makes about half a cup of dressing.

Desserts

A whole foods plant based diet can help reduce your risk for heart disease, diabetes and obesity. It can also provide a wealth of vitamins, minerals and phytochemicals. But that doesn’t mean you have to skip desserts! These delicious, sweet treats are a tasty way to end your Thanksgiving dinner.

For a healthier twist on a traditional pumpkin pie, try this vegan version. It’s made with a banana base that provides all the sweetness you love without the sugar spikes and crashes.

Another favorite Thanksgiving dish gets a healthy makeover with this cauliflower roast. It’s a beautiful centerpiece for your Thanksgiving table and won’t leave you feeling weighed down with a tryptophan-induced crash.

You can even avoid dairy this Thanksgiving with this premade stuffing mix from Trader Joe’s. It’s a blend of wheat, tofu and vegetables with rosemary, sage and parsley. It’s also a great option for vegetarian guests!

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Whole Foods Plant Based Health

Healthier eating can help prevent and even reverse common chronic diseases such as heart disease, diabetes and obesity. A whole foods plant based diet offers a healthy alternative to processed and animal-based foods.

It is high in fruits, vegetables, whole grains and legumes and low in added sugars and salt. It excludes gluten containing foods for those who are sensitive to it.

Fruits & Vegetables

A whole foods plant based diet centers on fruits, vegetables, whole grains, beans, peas, lentils, seeds, and nuts. It excludes or minimizes meats, dairy products, and processed foods like refined white flour, sugar, and oil.

Although botanists have strict guidelines for characterization of produce as vegetable or fruit, culinary classification is usually determined by a food’s nutrient density and how it is used in cooking. For example, tomatoes are botanically considered a fruit but are often thought of as vegetables.

People who follow a WFPB approach are typically either vegan or vegetarian but many choose to be flexitarian (plant-forward with some minor animal products). These diets are a healthy and sustainable alternative to the high fat, salt, and processed foods that have been associated with obesity and disease.

Grains

Whole grains are the staple foods of many countries and are rich in carbohydrates, protein and healthy fats. Grains come in three different forms; whole, refined and enriched. Eating whole grains, such as brown rice, quinoa, millet and oats is important in a healthy diet. They contain the bran, which provides fiber and B vitamins; the germ, which is rich in proteins, minerals and healthy fats; and the endosperm, which is the largest part of the grain and contains starch.

Eating a healthy plant-based diet helps to reduce heart disease and diabetes by eliminating fatty animal products and processed foods that are high in salt, sugar and fat. It also promotes a healthier environment since it limits greenhouse gas emissions and supports local farmers.

Legumes

A staple part of plant based diets, legumes (beans, lentils and peas) are full of protein, fiber and folate. They are also cheap and easy to cook. However, if eaten in large amounts regularly they can have negative effects due to the presence of antinutrients such as phytic acid which binds to minerals and prevents their absorption. Fortunately, proper soaking and cooking methods can significantly reduce the antinutrients in legumes while boosting their nutrients.

Legumes are a key component of many whole food plant-based diets and have been shown to be beneficial for people with heart disease by decreasing triglycerides, blood pressure and cholesterol. You can find beans in salads, one-pot meals and dips. Black beans are a popular choice in Latin America while red adzuki beans are found in many Asian dishes.

Seeds & Nuts

Nuts and seeds are rich in vitamins, minerals and essential fatty acids. They are also a great source of protein and are filling when eaten in small amounts (by the handful).

A whole foods plant based diet is rich in anti-inflammatory foods, which helps protect against heart disease, diabetes, obesity and many other diseases. It is also high in fiber, which is helpful for digestion and to keep your gut microbiome healthy.

Adding in seasonal fruits and vegetables, whole grains, legumes, nuts and seeds is important as part of a whole food plant based diet. Try to aim for at least half your plate to be made up of these foods! The rest of your plate should include some lean protein and healthy fats.

Spices & Herbs

Herbs are leaves of a plant, while spices are seeds or dried parts of a plant used to add flavor. Both herbs and spices can be used in cooking, but a spice is usually added to cooked food while an herb is often a garnish for a dish.

A whole foods plant based diet focuses on eating natural, unprocessed fruits, vegetables, grains and legumes in their whole or minimally processed state. It excludes or minimizes all foods containing animal products including meat (red, poultry, pork, fish), dairy (cow/goat milk, cheese, yogurt) and eggs.

It also avoids all refined sugar, oils and processed fats and includes a high level of healthy, plant-based fats. Many people following this approach find they naturally lose weight and experience improved health without excessive hunger or cravings.

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Easy Recipes For a Whole Food Plant Based Diet

Whether you’re going meat-free for the environment or just looking to reduce your animal product intake, a whole food plant based diet can be approachable and delicious. Try swapping some of your favorite dinner recipes for plant-based versions.

Plant-based meals are centered around vegetables, whole grains, legumes, fruits, nuts and seeds. They are rich in nutrient-dense foods and are low in fat.

1. Black Bean Burritos

A whole food plant based diet is a healthy eating plan that revolves around vegetables, fruits, whole grains, legumes and nuts while eliminating animal products and processed ingredients. These plant-forward dinner recipes are the perfect way to incorporate meat free meals into your weeknight meal rotation.

Start with a black bean and rice burrito and add fresh veggies like tomatoes, avocado, marinated jalapeno and lettuce. You can also add vegan mayo or guacamole for additional flavor and crunch. Wrap these delicious plant-based dinners in tin foil or sandwich bags and refrigerate or freeze them for up to 5 days.

Jackfruit, a tropical fruit with dense texture, becomes a hearty main dish when simmered in a warm and spicy red chile sauce with tangy cilantro and avocado. This simple vegetarian meal is ready in just 30 minutes for a quick and satisfying weeknight dinner.

2. Sweet Potato Fries

When it comes to side dishes, nothing vindicates your decision to skip the greasy cheeseburger like a plate of fried sweet potato fries. Raw sweet potatoes contain 100 times more vitamin A than regular white potatoes and, depending on how they’re prepared, they may have a lower glycemic index than their nightshade counterparts, says Emma Willingham, clinical dietitian at Houston Methodist.

One key to making these fries crispier is soaking the sweet potato matchsticks in cold water for 30 minutes or more (just make sure they’re completely dry when you cook them) and cutting them into evenly sized pieces. Spread them into a single layer on baking sheets lined with parchment paper or silicone baking mats, and bake for 15 minutes. Then flip and bake for another 15 minutes or until golden brown and crispy.

Serve with a creamy, savory vegan “butter chicken” made from tofu and pair with rice, naan or roti for an epic meat-free dinner. You can even switch out the meat in this recipe for lentils and chickpeas to make it super filling.

3. Thai Peanut Noodles

Thai Peanut Noodles are a quick and easy vegetarian meal full of bold flavor. The spicy Thai peanut sauce is perfect with any type of noodles but I love it most with flat rice noodles like these or Korean buckwheat vermicelli (naeng myun). Make sure you use a gluten free soy sauce or tamari and look for vegan style peanut butter which is made without honey.

This is one of my favorite weeknight dinners because it’s fast, easy, and delicious! It’s also really customizable. Feel free to swap out the vegetables with whatever you have in your fridge and add in any protein you like.

Cook your choice of long noodles (linguine, spaghetti, ramen, rice noodles, or the kind used to make pad thai) and while they’re cooking, whisk together the spicy peanut sauce ingredients. Drain the noodles and toss with the peanut sauce, chopped veggies, and cilantro. Serve immediately. This recipe is naturally vegan but you can add grilled chicken for a more heartier meal if desired.

4. Chickpea Burgers

A whole food plant based diet means eating a wide variety of delicious, healthy foods. This includes plenty of veggies, grains and beans. It also excludes meat, fish, dairy, eggs, processed foods and added sugar. Eating this way doesn’t need to be difficult, but it does need some planning.

These chickpea burgers are a tasty, meat-free alternative that’s full of hearty plant protein. They’re super easy to make and can be customised with your favourite toppings. Try them with hummus, tomato, red onion, lettuce and vegan mayo or ketchup, mustard and cheese for a classic American style veggie burger.

This creamy, savory vegan “butter chicken” is packed with insane flavor. It’s a meat-free meal the whole family will love and it goes perfectly with rice, naan or roti.

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Whole Foods Plant Based Snacks

Snacks are a great way to get more fruits and veggies into your diet. Choose whole foods plant based snacks that are low in sodium, oil and sugar.

Whole food plant based snacks include vegetables, whole grains and legumes. They also exclude any food containing meat, dairy or processed oils and sugars.

Vegetable Chips

Veggie chips are a healthier alternative to traditional potato chips. They are lower in fat and calories while delivering more vitamins and minerals to the body.

Baked vegetable chips, such as orange and purple sweet potatoes, squash, carrots, green beans and taro are delicious and crunchy snacks. They pair well with hummus or salsa for a snack that can satisfy both savory and sweet cravings.

Those who love the idea of a savory plant based snack should check out kale chips and roasted seaweed, which are a huge upgrade from standard potato chips. They are also easier to digest and contain fewer additives.

Fresh Vegetables

Fresh veggies are the simplest whole food snack to grab on-the-go, but they’re also the most nutrient dense. Try packing a bag of crisp celery and sliced cucumbers or jicama, a handful of crunchy trail mix (look for unsalted and oil free varieties) or a ripe avocado on toast.

If you’re looking for a savory option, try hummus or guacamole (check out our recipes!) or make your own herbed vegan cheese to go with whole grain chips or raw vegetables.

Be sure to check out our Healthy Travel Snack Guide and pack some MamaSezz granola, so you can eat well while on the go!

Dried Fruit

Fruit is nature’s original snack food, and it has long been enjoyed in all kinds of ways by cultures around the world. Dried fruits are a convenient, year-round way to add vitamins and minerals to your diet. But watch out for added sugars, especially in packaged dried fruits, where they may be dipped in syrup or coated with crystallized sugar to increase their shelf life.

Choose natural, organic dried fruit when possible for the best nutritional value. And if you’re sensitive to sulfites, look for sulfite-free options.

Fresh Fruit

Plant based snacks are often touted as being low in fat. However, they can be high in sugar. Be sure to read the nutritional labels when choosing plant-based snacks and opt for the lower-sugar options.

If you miss your cheese plates you can still enjoy a whole food, dairy-free version with homemade herbed vegan cheese on your favorite crackers or fresh veggies for a no-mess snack!

Plant based snacks for your sweet tooth can be as simple as a banana stuffed with peanut butter or a mason jar of fruit and yogurt (choose natural, no-salt added nut/seed based peanut butter). Add raisins to transform this WFPB snack into the childhood favorite, “Ants on a Log.”.

Popcorn

When not loaded with salt and other unhealthy additives, popcorn is a good option for a savory snack. You can even sprinkle it with nutritional yeast, which is high in protein and B vitamins.

One cup of air-popped popcorn packs 3 grams of fiber, which is a good start on your goal to consume 25 grams daily, according to federal dietary guidelines. It also provides small amounts of folate, niacin, riboflavin, magnesium and polyphenol antioxidants.

For a sweet treat try banana “nice” cream. This dairy free dip is simple to make and will satisfy your sweet tooth without the added calories.

Chickpeas

Chickpeas, or garbanzo beans, are a delicious way to add protein, fiber and fat to a snack. They also provide potassium, folate, phosphorous, iron and vitamin B6. Try roasted chickpeas or use them as the base for your favorite homemade hummus.

For those that miss the cheese plates of their pre-plant-based days, a dairy-free herbed vegan cheese can be easily whipped up in your blender. Pair it with a bag of whole grain chips or fresh fruit for the perfect satisfying plant-based snack.

Muffins

Whole foods plant-based snacks can be sweet or savory. If you have a sweet tooth, bake a batch of vegan muffins to eat throughout the week. Or try a new twist on an old snack classic with peanut butter and celery sticks.

Muffins are small quick breads made from a batter that contains flour, sugar, leavening (baking powder or baking soda), liquid, eggs, and fat. The basic recipe can be varied with additions of fruit, nuts, seeds, chocolate, herbs and spices, bran, oats, and cornmeal.

A wholesome alternative to ice cream, banana “nice” cream is creamy, sweet, refreshing and delicious. Try it with a spoon or dip fresh fruit in it.

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Whole Food Plant Based Diet Bread

When you are eating a whole food plant based diet it is important to avoid bread made with refined flour. Look for breads that are multigrain, whole grain, or sprouted grains (such as ezekiel) as these contain more fiber and protein which help to regulate digestion and heart health.

The best option is a 100% whole grain, so check the ingredient label and avoid those that mention bleached flour or enriched wheat.

Nutritional Benefits

The plant-based diet is rich in nutrients, including protein, iron, calcium, vitamin C and fiber. It eliminates the unhealthy fats found in animal products, which are linked to heart disease and certain cancers. It also contains high levels of antioxidants that reduce the risk for dementia and Alzheimer’s disease.

The diet focuses on whole, minimally processed foods that are natural, plant-based and low in salt, sugar and oil. It includes fruits, vegetables, whole grains, legumes, nuts and seeds. A well-planned, whole food plant-based diet is safe for everyone, even infants and children.

Studies have shown that a plant-based diet can help prevent and reverse heart disease, Type 2 diabetes, obesity, hypertension, inflammatory conditions, and other chronic diseases. In addition, the diet can improve quality of life in those with existing health problems, like high cholesterol and blood pressure. This is because it is naturally anti-inflammatory, free of saturated fats and added salt and sugar. It is also rich in omega-3 fatty acids.

Weight Loss Benefits

A whole food plant based diet (WFPB) emphasizes unprocessed, nutrient-dense foods that are naturally low in calories. While most people can find ways to lower the number of calories they consume, not everyone will experience a dramatic weight loss as a result.

A WFPB is also effective at reducing inflammation. This is because the diet is naturally free of processed foods, salt and oil that are known causes of inflammation. This eating plan may also help you lose weight and reduce your risk of heart disease, diabetes and certain cancers.

A plant based diet can be as simple or complicated as you like. Many plant-based eaters eventually give up the word “diet” and simply describe the way they eat as a lifestyle. Changing your nutrition is a powerful health-promoting choice that can prevent chronic diseases and even save the planet. If you want to try a plant based diet but are unsure where to begin, start by incorporating a few simple meals into your weekly routine.

Heart Health Benefits

A plant-based diet is growing in popularity, mainly due to the many health benefits it provides. It is a diet that avoids eating meat, dairy and processed foods and instead focuses on whole fruits, vegetables, whole grains, beans and nuts.

Those following this type of diet have been shown to have lower rates of heart disease, obesity and diabetes. It has also been shown to lower blood pressure and cholesterol levels.

You may think that it is not possible to eat sandwiches on a whole food plant-based diet, but you would be surprised. Bread made from buckwheat, sprouted grain or flax seed can actually be very healthy and still taste great. These types of bread contain no refined flour and provide the body with a wide array of nutrients. They are also very low in calories and fat and are full of dietary fiber. This helps to keep the weight off and supports a healthy digestive system.

Digestive Health Benefits

Eating a whole foods plant-based diet is associated with improved digestive health. This eating style eliminates processed foods, like refined flour, that can cause gastrointestinal discomfort. It includes consuming healthy fats from nuts, seeds and avocados, as well as whole fruits and vegetables.

Eating primarily plant-based foods also provides more fiber, which helps manage your weight and improves your digestion. The diet is also effective at reducing the risk of heart disease by lowering blood pressure, cholesterol and blood sugar levels. It can also prevent and even reverse certain types of cancer, according to research.

While it may be intimidating to switch to a new diet, the plant-based diet is relatively easy to follow. The goal is to fill two-thirds of your plate with whole and minimally processed plants, such as whole grains, vegetables and fruits. Add protein from beans and tofu, or healthy fats from nuts and seeds, to your meals for a balanced meal.

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Whole Foods Plant Based Diet

A whole foods plant-based diet is a nutrient-rich way of eating that avoids meat, dairy products and eggs. It can help prevent heart disease and reverse type 2 diabetes.

It can also improve gut health. The dietary recommendations are based on scientific evidence. This approach is best followed under the guidance of a lifestyle physician.

What is a Whole Food Plant Based Diet?

A whole foods plant based diet is an anti-inflammatory, heart healthy eating plan that promotes optimal health and weight loss. It is based on foods that are naturally low in fat and are full of vitamins, minerals, fiber, phytonutrients and antioxidants. Veggies, fruits, whole grains, legumes and nuts make up the bulk of this diet, with minimal amounts of added oils and processed foods.

It has been shown to prevent, reverse and even cure certain diseases including heart disease, diabetes and cancer. It also improves cholesterol levels, blood pressure, and blood sugar regulation.

This diet isn’t as restrictive as it sounds — though meat and seafood are off limits, followers can eat other foods like eggs, dairy and tofu if they wish. In addition, many nutrient-dense staples like vegetables, greens, beans and fruits are quite affordable when purchased fresh or in bulk. Ultimately, this is a diet that can be adapted to suit anyone’s personal preferences and lifestyle.

How to Transition to a Whole Food Plant Based Diet

Eating plant-based is all about getting your nutrition from whole foods that aren’t processed. This includes a variety of fresh fruits, vegetables, grains and legumes. This diet is high in fiber and low in saturated fat and may help you lose weight, lower your risk for heart disease and type 2 diabetes and boost your overall health.

To make a successful transition to a WFPB diet, start by writing out your meal plan for the week. This will help you stay on track, especially when your cravings hit. Next, begin reducing your meat consumption day by day until you are eating it once or twice per week.

Finally, don’t be afraid to experiment with different foods. There are so many delicious meals to try! There are also a ton of podcast episodes from amazing plant-based athletes such as Mac Danzig, Timothy Shieff, Lelani Munter and more! Check them out here. They are all inspiring! The highest average weight loss ever recorded in a randomized controlled trial without restricting calories or exercise was achieved by people eating WFPB.

How to Lose Weight and Gain Health on a Whole Food Plant Based Diet

A whole food plant-based diet is a healthy eating plan that includes fruits, vegetables, whole grains, legumes (beans and peas), nuts and seeds. It also excludes foods that are processed, contain added sugar or are high in fat.

The nutrient-dense, fiber-rich foods of a WFPB diet reduce your risk for weight gain and heart disease. They’re also naturally anti-inflammatory, as they’re free of salt, oil, refined sugar, white bread and unhealthy fats.

The key is choosing the right kinds of plant foods. It’s not enough to just stick with plants, as many so-called “plant-based” foods are actually loaded with sodium, unhealthy fats and sugar. Make sure to eat whole fruits and veggies, unprocessed grains, beans, nuts and seeds, herbs, spices, and citrus juice. If you still feel hungry between meals, opt for a handful of healthy nuts or an apple to keep cravings at bay.

Type 2 Diabetes & Cancer: Risks that Threaten you & How to Prevent them

Almost everyone is affected by either diabetes or cancer. These diseases are largely preventable with a whole foods plant-based diet.

Heart Disease

Animal protein foods like meat, dairy and eggs are high in saturated fat and cholesterol which cause fatty, wax-like plaque to build up in the arteries leading to heart attacks and strokes. A whole food plant-based diet is the only dietary strategy clinically shown to reverse heart disease.

Diabetes

A diet rich in fruits, vegetables and grains with no added sugar or oils can prevent type 2 diabetes and often revers it when it is already present.

A whole foods plant-based diet is nutrient-dense, low in calories and high in vitamins, minerals and phytochemicals, free of cholesterol and saturated fat, and contains adequate protein and calcium. A vegan diet, which excludes all foods containing meat, dairy and eggs, can also be a WFPB diet if it includes a source of vitamin B12 (such as fortified breakfast cereals or plant milks). A WFPB diet avoids processed foods and all added fats.

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