28 Day Kickstart to Plant-Based Eating
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January 7, 2024
Farro recipe with black beans, avocado and strips of bell peppers.
This recipe included:
2 1/2 cups vegetable stock (divided)
1/2 teaspoon salt
1 bay leaf
1 cup uncooked pearled farro
5 cups sliced cremini mushrooms
6 cups chopped kale
3 cloves garlic, minced
1 tablespoon tamari
1 teaspoon white miso
1 tablespoon nutritional yeast
1 tablespoon fresh lemon juice
1/3 cup chopped toasted walnuts
1/8 teaspoon ground black pepper
Ohhh so tasty!
Recipe from Lauren Kretzger
#wholefoodplantbasedlifestyle #wfpbdiet #fearlessmd21 #fearlessmd #drjamesthompson #hlwav #healthylivingwithavision
I attended a banquet yesterday and for the second time in six months my special vegan plate was the envy of a few. Pasta with perfectly cooked carrots, broccoli, cauliflower and marinara sauce in a large bowl. Passed on the bread but had the salad. Eating out and still eating healthy can be done.
Lemony Turnip Chowder
The turnips were cubed and cooked with the red lentils after sautéing the onion and garlic. I used no oil, just a dry sauté adding a little of the vegetable broth to avoid scorching. Then I added the rest of the low sodium vegetable broth, turnips, lentils and seasonings.
A flavorful gut warming chowder thats healthy and easy to make! Those turnips offer you a boat load of potassium, Vitamin C, Iron, Vitamin B5, fiber and protein.
The sides: some steamed kale and collard greens dashed with balsamic vinegar and lemon juice, and some brown rice.
No worries about high sodium, saturated fat, cholesterol or chemical preservatives. You won’t find those here.
Thank you for the recipe Healthymidwesterngirl.com
#fearlessmd21 #fearlessmd #drjamesthompson #wfpbdiet #hlwav #healthylivingwithavision #veganfood
A Plant-Based Power Plate!
Clockwise from the top, I have a mix of wild rice and brown rice. I had a few mushrooms in the fridge so I chopped them up finely and after cooking a few mins in a medium heated pan (no oil, they have water in them that comes out), I tossed them on top of the rice. Some sautéed shredded red cabbage that was thrown in a skillet after sautéing onion and garlic first (added a little red wine vinegar and seasoning. Some curried chickpeas (plenty of disease fighting curcumin, from the turmeric in the curry). Some mixed steamed greens (kale and collard) seasoned with a splash of balsamic vinegar, lemon juice, ground mustard powder (to unlock those antioxidants) and two shakes of No-salt (potassium salt, but consult your doctor if you’re on prescribed meds, have kidney disease or other chronic illnesses).
A Delicious and Delightful meal balanced out with some baked cinnamon apples on the side (my dessert, no sugar or other sweeteners needed).
#wfpbvegan #healthydinner #fearlessmd21 #fearlessmd #drjamesthompson #hlwav #healthylivingwithavision #veganlifestlye
A Vegan Milkshake
You ever miss those creamy, sweet ice cream shakes? For years I tortured myself drinking milkshakes and malts because of lactose intolerance. It got to the point the discomfort was so bad, I had to stop drinking them. I didn’t realize my body was signaling to me that cow’s milk was not good for me, nor good for the momma cows. It’s meant for calves.
This delicious beverage was made in my blender by tossing in some: blueberries, frozen mango, 1/2 of a medium size avocado (that’s right, I said avocado!), 2 large pitted dates, organic unsweetened soy milk and a half tsp of vanilla extract. I added some filtered water to thin down the blend, when needed.
Brought back memories! So smooth and creamy (thanks to the avocado). So much healthier than what I grew up drinking and minus the gas, bloating and abdominal pain.
#veganshakes #fearlessmd21 #fearlessmd #drjamesthompson #wfpbdiet #hlwav #healthylivingwithavision #dietandlifestyle
Vegan Lentil Shepherds Pie
This delightful entree is one of my favorites. It has several ingredients and is a little task heavy but worth every ingredient / minute! I substituted and omitted a few items. I didn’t use olive oil or any oil. I subbed soy milk for coconut milk. I subbed “No-Salt” (potassium salt, not much) for their salt. I did use the red wine ingredient (the alcohol burns off in the cooking).
The main ingredients were lentils, mashed potatoes, cauliflower, garlic, thyme, rosemary, tomato paste, vegetable broth, tahini, and tamari (low sodium). Too many ingredients and steps to post them all here but here is the link:
https://rainbowplantlife.com/healthy-vegan-lentil-shepherds-pie/
It was so delicious (all week)!
#veganshepherdspie #fearlessmd21 #fearlessmd21 #drjamesthompson #hlwav #healthylivingwithavision #wfpb #healthydinner
Starchivore!
Don’t be afraid of starches when eating plant-based. When you exclude the oil, butter, meat, egg, milk and cheese, it’s a healthier meal. We are designed to digest starch, extract energy from the glucose, and absorb it slowly enough, in the setting of high fiber eating, to avoid insulin spikes. Resistant starches make it to our large intestines and feed our microbiome. If you are diabetic, check your blood sugars to verify no blood sugar surge because some individuals are more sensitive to starchy veggies.
This meal contains a smash potato, which is a small potato boiled for 25 minutes then gently smashed, seasoned then baked for another 15mins. You also see a mixture of steamed kale and collard greens, seasoned with spices, a splash of lemon and balsamic vinegar. Lastly, I have some brown rice and black beans. This meal left me with no desire for dessert or an after dinner snack. I was quite full and satisfied. My tastebuds thanked me.
#wholefoodplantbasedlifestyle #wfpbdiet #fearlessmd21 #fearlessmd #drjamesthompson #hlwav #healthylivingwithavision
Fully Loaded Greens, Beans, Onions, Mushrooms, Berries and Seeds
Dr. Joel Fuhrman would be so proud of me. He advocates the “GBOMBS” for healthy eating. Greens, Beans, Onions, Mushrooms, Berries and Seeds. This powerful meal has all of the above.
In clockwise order from 10 o’clock: Curried chickpeas with chopped raw onion on top, sprouted mung and lentil beans with pomegranate seeds, steamed kale, collard and mustard greens covered with mushrooms, mushroom gravy and sprinkles of raw onion. Umami bliss!
Poultry seasoning widely used here (but of course, no poultry). Sage, Marjoram, Thyme, Rosemary, Nutmeg and Onion Powder.
Do try this at home and fight back many disease threats, too numerous to count!
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#gbombs #veganfoodshare #fearlessmd #fearlessmd21 #drjamesthompson #30daykickstart #healthylivingwithavision #hlwav
Vegan Brownies
If you’re going to occasionally indulge and have a dessert that’s toward that high end of sweetness but yet has fiber, antioxidants, minerals, low in salt, low in fat, no table sugar, cow’s milk or added butter or oil? Voila!
This dense bundle of chocolate wonder that is loaded with flavor and the familiar texture of brownies I grew up eating is worth the effort to make. The sweetness is from highly blended dates. The texture is from rolled oats made into flour (you do it yourself), chickpeas (that’s right) and peanut butter (if allergic to peanuts, try using two tbsp of ground flaxseed, soaked in 1.5 tbsp of water for 10 mins, instead).
Okay, full disclosure, my family wasn’t crazy about this dessert because they are accustomed to sweeter brownies. But, they aren’t vegans or WFPB, yet. These vegan brownies were delicious to me because my tastebuds are down to earth and not addicted to the high level of sugar In processed sweets, cookies, cakes, and beverages. If you crave and appreciate the natural sweetness of apples, kiwi, berries, sweet potatoes or carrots, you’ll love the extra sweetness of these brownies.
So give it a try. If you love chocolate, this choice is healthier than what you’ll find on many tables over holidays, homemade or not. Details? Recipe was borrowed from YouTube’s Whole Food Plant Based Cooking Show. I made one modification. I substituted a quarter cup of black cocoa powder in place of a quarter cup of plain cocoa powder. It provided a darker color and smoother, less bitter taste. Guess I could have just made this my own recipe, oh well.
#vegandessert #veganbrownies #fearlessmd21 #fearlessmd #drjamesthompson #wfpbvegan #plantbasedeating
A Healthy Leftovers Bowl
This tasty delight is packed with plant-based nutrients from the likes of: curried chickpeas, mushrooms, carrots, string beans, red onions, broccoli sprouts and sourkraut. I threw a few tablespoons of organic, unsweetened applesauce on top, to the side, to cut the sourness of the sprouts and sourkraut. This was some good eating! I love taking the opportunity to enjoy savory and healthy food, even when it’s from a few days ago.
#wholefoodplantbaseddiet #fearlessmd21 #fearlessmd #drjamesthompson #veganfoodshare #healthylivingwithavision #hlwav
A Veganized Thanksgiving Dinner:
No Meat, Egg or Dairy
Good for the body, mind, voiceless animals, and environment (climate change). It was quite delicious. Didn’t have to crawl to the couch for a nap right after eating.
#wholefoodplantbasedlifestyle #fearlessmd21 #fearlessmd #drjamesthompson #vegandinner
A Healthy Bowl for the Holidays
Fresh Broccoli marinaded in balsamic vinegar for 2 hours along with some of my favorite seasonings (garlic and onion powder). Then roasted for just a few minutes in the oven. The pasta is whole grain wheat fusilli. Some sliced white button mushrooms seasoned with smoked paprika and a spray of Braggs Aminos. Plus a cup of small black lentils seasoned with pepper, cumin, cardamom and thyme. Definitely some good eating that satisfies and fills you up. I did have some sliced avocado and unsweetened organic applesauce on the side to add a little healthy fat and sweetness to the meal.
#wholefoodsdiet #fearlessmd21 #fearlessmd #drjamesthompson #plantbasedrecipes #veganmeals
Vegan Flat Bread- 3 Ingredients (and a non-stick skillet)
How much more simple can it get? A cup of red lentils, soaked in 2 cups of water for 3 hours. Blend the soaked lentils until creamy. It’s important to have a good non-stick pan or griddle to cook like a pancake (one ladle each).
The texture was superb. What was the third ingredient? Whatever seasoning you like. I’ve tried cinnamon or garlic powder or a little no-salt (potassium salt). Consult your doctor before using potassium salt if you are on prescription medication, have high blood pressure or kidney disease).
I’ve covered the flatbread with my favorite greens or beans or just had it on the side. Again, you must have a good non-stick pan since no oil or butter used. Go for it!!!
#veganflatbread #fearlessmd21 #fearlessmd #drjamesthompson #healthymeals #wfpbdiet #veganfoodshare
Cornbread Vegan Stew
Looking for a savory belly pleaser for a fall-winter day? This is it! This nutrient loaded stew made from carrots, celery, potatoes, onion, garlic, low sodium veggie broth, firm tofu, non-gmo cornmeal, ground flaxseed, soy milk and some of my favorite spices, served me four out of seven days last week. The impact of the cornbread mix spooned onto the top of the stew and simmered for 20 more minutes, knocked it out of the park! No dairy, oil, processed sugar, or table salt here! No animals harmed for this!
Yes, another recipe from YouTube’s Whole Food Plant-Based Cooking Show (modified for my tastebuds).
They say “Don’t try this at home” but this one you should.
#veganstew #wfpbrecipes #fearlessmd21 #fearlessmd #drjamesthompson #wholefoodplantbased
Vegan Chocolate Mint Cake
This sweet chocolate wonder was not difficult to make and contained no oil, butter, salt or processed sugar. In fact, it is also gluten free. The recipe called for almond flour, rolled oats (blended into flour) baking soda, baking powder, cocoa powder, black cocoa powder, dates, vanilla extract and peppermint extract. I used unsweetened soy milk for the liquid. The icing was made from 2 cups of cashews, cocoa and black cocoa powder, vanilla and peppermint extract and 1 cup of dates.
I just followed the directions on the Whole Food PlantBased Cooking Show on YouTube.
This cake was full bodied, sweet and satisfyingly good. The chocolate-mint flavor was really pleasing to the tongue and palate. Too bad most of my family don’t like mint and chocolate together. I had practically the whole cake to myself. But I did pace myself.
#vegancake #vegandessertrecipes #fearlessmd21 #fearlessmd #drjamesthompson #veganglutenfreebaking
Breast Cancer Walk Chicago!
Vegan Broccoli Cheese Soup
A nice high octane meal for the fall season. This flavorful belly warmer is made with low sodium vegetable broth, sautéed (no oil, dry sauté) onion, chopped carrots, cubed potatoes, turmeric, soy milk, lemon juice and spices. Several steps but easy to make. I borrowed the recipe from Whole Food Plant-Based Cooking Show on YouTube. I made no substitutions. The sides are some raw sliced red bell pepper and strips of pan fried (no oil) tempeh I had marinaded for an hour in veggie broth, 3 sprays of Bragg’s Aminos, and onion powder (salt to taste if desired). Another big hit meal for me! The tempeh strips matched well with the soup and red bell pepper.
#vegansoup #wholefoodplantbasedrecipes #fearlessmd21 #fearlessmd #drjamesthompson #wfpbdiet #healthydinner
Corn Chowder- Vegan Style
Started with a quart of low sodium vegetable broth and 2 cups of unsweetened organic soy milk. Then as I brought it to boil, I added 1 and a half cups of frozen organic corn, three medium carrots finely shredded, a whole chopped onion and two and a half finely chopped celery stalks. I brought it all to a boil then put it on simmer and added a can of chickpeas and my seasonings (smoked paprika, a little pepper, dried parsley and thyme). Salt to taste if desired but I used NO-Salt, a form of potassium based salt. If you are on blood pressure or kidney medication ask your doctor about potassium salt first. I used an immersion blender to cream up the chickpeas for texture. On the side— I cut up a red bell pepper, steamed some kale and splashed it with apple cider vinegar and lemon. Some shiitake mushrooms, air-fried on top of the greens. Of course, a half an avocado on the side.
Filling and Thrilling!
#vegancornchowder🍲 #veganfood #fearlessmd21 #fearlessmd #drjamesthompson #wholefoodplantbased #plantbasedmeals
Starbucks Lemon Loaf, Vegan Style
Really a delicious knock-off that I’ll be making again soon. It had such a short life as a whole loaf that I didn’t have enough time to take the pic. The lemon aroma from baking and sitting out to cool was too much for other home dwellers.
Truly a guilt free loaf that is made from almond flour, rolled oat flour (made myself), baking powder, baking soda, turmeric, lemon zest, lemon juice, dates, soy milk, and vanilla extract.
Did I mention any dairy, salt, egg, oil, processed sugar or wheat? Nope!!!
Oh, and the 🧁 icing: just some soaked raw cashews, lemon juice, vanilla extract, water and a sprinkle of turmeric (one of the healthiest natural coloring agents on the planet).
You really want to try this one friends!
The full recipe is on: Whole Food PlantBased Cooking Show on YouTube.
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#vegandesserts #drjamesthompson #fearlessmd21 #fearlessmd #wfpbdiet #wholefoodplantbasedlifestyle #wholefoodplantbased #veganfood
Love enjoying a meal and at the same time, reducing inflammation, cancer risk, diabetes and dementia risks.
This plate contains steamed kale greens, splashed with lemon and balsamic vinegar. Some chopped raw onion on top. Black beans on a bed of quinoa and some spirals of yellow squash and zucchini (steamed after being marinaded in balsamic vinegar and spices). What a meal! No added salt, oil or sugar.
#wfpb #wholefoodnitrition #fearlessmd21 #fearlessmd #drjamesthompson #healthyfood #veganfood
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