Yoga Lifestyle

What is a Whole-Food, Plant-Based diet?

It is a diet based on fruits, vegetables, tubers, grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.  It is centered on whole, unrefined or minimally refined plants. 

If you want to transition to a more whole-food, plant-based diet the recipe listed below is a great way to start.

Plant-Based Salad

Here’s an easy way to get your 7 to 9 servings of fruits and vegetables all in one big salad.   Add salad dressing!

Start with 2 cups of GREENS

Spinach. Romaine. Boston, leaf or Bibb lettuce. Arugula. Watercress. Mixed gourmet greens.

Add 1/2 cup of any 3 or 4 Vegetables 

Red or green onions. Carrots. Cauliflower. Green beans. Broccoli. Tomatoes. Peas. Bell peppers. Radishes. Celery. Beets. Red or green cabbage. Turnips. Corn. Cucumber. Avocado. Some sites list avocados as a fruit. Artichoke hearts. Chickpeas, white beans or black beans, rinsed.

Add 1/2 cup of any 2 or 3 fruits

Apple. Pear. Orange. Grapefruit. Strawberries. Blueberries. Red or purple seedless grapes. Figs. Mango. Kiwi. Canned mandarin oranges, drained.

Optional: 2 Tbs. Nuts or seeds 

Walnuts. Pecans. Almonds. Dry-roasted peanuts. Hazelnuts. Sunflower or pumpkin seeds.

Optional: 1/4 cup CHEESE

Feta. Blue. Cheddar. Swiss. Parmesan. Mozzarella. Goat. Pepper Jack. Brie.

Optional: 2-3 ounces Poultry, fish or egg

Chicken or turkey, white meat. Salmon or tuna, fresh or canned. Hard-boiled egg.

Optional: HERBS, to taste

Basil. Cilantro. Lemongrass. Tarragon. Mint. Parsley

One Green Planet is one resource for a variety of eating plans based on one’s needs.

http://www.onegreenplanet.org/vegan-food/plant-based-weekly-meal-plans-by-diet/

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