Healthy and Delicious Recipes for a Whole Food Plant Based Diet
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.