I have been following a Plant Based diet for more than 4 years now and the rewards are fantastic I feel full of energy, my digestion improved after struggling for most of my life, I lost weight but most rewarding and the greatest gift of all I found myself pregnant naturally after years of trying without success.
Friends and family always mistake me having a plant-based diet for being vegan the two are completely different and here is why
Vegans do not eat any animal products whatsoever not even honey
On a plant-based diet you will mostly consume food that comes from plants
Animal products can be eaten in small quantities
Eggs and fish eaten in small quantities
It’s a diet full of unprocessed foods.
I have found more and more of my client’s, family and friends asking how to do a plant-based diet and what are the benefits. Today I will be discussing what should be eaten and avoided. Plus get inspired with some of my tried and tested favourite plant-based recipes and believe me you will not look back!
The one thing that I first loved and still do to this day was learning about all the fresh organic vegetables available. I love to buy what is in season and locally grown to support local farmers as much as possible. Trying a new vegetable every week this really opened my eyes to the wide variety available and such strange looking vegetables such as the artichoke (I highly recommend this) I have since started my own garden veg and herb patch in my garden this is something I never thought I would do. Lockdown life started which in a strange way opened my eyes even further to even more healthy possibilities.
Right enough of me rambling on- let me tell you how to get started
Eating a plant-based diet is about consuming foods in their natural state and organic. Eating processed foods, refined grains such as bread, fruit juice or dried fruit is not a healthy approach to plant-based eating. Please don’t let this put you off there is such a wide variety of tasty, delicious foods that you can eat.
Foods to eat and Why
Any kind of vegetable
(Especially the following)
Packed with vitamins, minerals, and fibre they also have an array of health benefits -
Kale: It contains almost all the goodness leafy greens can offer. Kale is rich in vitamins A, C, and K, calcium, folate, potassium, and fibre. It protects the heart and can prevent or slow down cancer.
Collards: Collards contain nutritional value very similar to Kale.
Green leaf, red leaf, and Romaine lettuce: These are full of vitamin A and folate. The darker leaves are more nutritious than lighter varieties.
Turnip greens: The tops of turnips are low in calories, and are loaded with vitamins A, C, and K, and calcium.
Swiss Chard: These vegetables have a beet-like taste and a soft texture. They contain a healthy amount of vitamins A and C.
Broccoli: It is rich in vitamins C and A, potassium, folate, fibre, protein, and iron. Broccoli also contain cancer-fighting sulforaphane.
Spinach: Spinach contains folate, vitamins A and C. Cooked spinach is more nutritious than raw.
Cabbage: This vegetable is an excellent source of vitamin C and cancer-fighting compounds.
Small leafy greens, like cilantro, parsley, mint, spearmint, sage, thyme, and fenugreek: These greens are potent in nutrients
Sweet potato great source of B vitamin and C vitamin
Carrots particularly good source of beta carotene, fibre, vitamin K1, potassium and antioxidants (weight loss friendly too)
Butternut squash (my favourite) high in potassium which can help keep your blood pressure in check. Its fibre helps with blood sugar.
Pumpkin highly nutritious rich in vitamin packed with vitamins that may boost immunity
Whole grains
1. Brown rice helps to keep your heart healthy and is a rich source of dietary fibre
2. Oats rich in antioxidants and contain a powerful source of fibre called Beta-Glucan. Can also help to lower cholesterol levels.
3. Quinoa (delicious super easy to cook) gluten free high in protein contains all 9 amino acids. High in fibre, magnesium vitamins, iron, potassium just to name a few but this is the BOSS of the whole gains!
Nuts and seeds
You can sprout your own seeds which are a nutritional powerhouse very easy to do. Sprouts are seeds that have been germinated and become very young plants you can purchase sprouting jars online.
1. Sunflowers seeds high in protein and rich in healthy fats as well as antioxidants that can help lower risk of developing serious conditions (prevention is always better than cure)
2. Pumpkin seeds (my favourite super tasty) can lower blood sugar levels, very high in magnesium, can improve bladder health, linked at reducing certain cancers, very high in antioxidants and lastly just absolutely jam packed with valuable nutrients. I mean what’s not to love.
3. Chia seeds, I love these soaked overnight the texture is strange at first, but they really are a powerhouse of fibre and omega 3 fatty acids also containing a high quality of protein.
4. Nut butters like almond and cashew are great to add to smoothies or to make energy balls for a pre or post workout snack.
5. Almonds
6. Brazil
7. Pecan
8. Walnuts
Eat a wide variety of nuts for their incredible health benefits full of healthy fats loaded with antioxidants, may reduce inflammation, high in fibre and can help aid weight loss. They taste delicious and are the perfect snack to fuel your body.
Dairy free milk
1. Unsweetened almond milk
2. Unsweetened coconut milk
Excellent dairy free alternatives just use the same as you would traditional milk perfect to make the GOLDEN TURMERIC LATTE (link at bottom of the page) or to add to porridge or add to smoothies.
Legumes
1. Beans such as aduki , black bean , kidney beans all high in protein and fibre
2. Lentils can help lower cholesterol and protect against diabetes and colon cancer high in fibre to help prevent constipation packed with potassium, folate, and iron
3. Chickpeas are a rich source of vitamins, minerals and fibre can help improve digestion helping with weight management they are also high in protein which makes an excellent replacement for meat
Plant based oils
1. Coconut offers many health benefits and has a delicate taste it’s also widely available it’s also one of the best fats for high heat cooking (top tip) great for SKIN too-you can use as a moisturiser excellent on dry skin.
2. Olive oil please make sure they are organic, and the olive oil is cold pressed and is EXTRA VIRGIN OLIVE OIL for the highest quality great for brain function, can reduce inflammation, may improve heart health and it’s packed with fatty acids and antioxidants.
Low sugar fruits
(However, avoid during winter months as fruits are very cooling for the body)
1. Citrus fruits are rich in nutrients such as vitamin C, flavonoids and fibre can help reduce inflammation.
2. blueberries another BOSS of the antioxidant’s foods! Can help reduce DNA damage, protect against aging can help lower blood pressure, very high in nutrients can also help prevent heart disease
Herbs and spices
Include as many as you can into your diet for the amazing health benefits, they taste delicious. I grow fresh herbs in my garden to add to my cooking or to make herbal teas. It gives me great joy watching plants flourish and grown more importantly its organic and fresh.
Foods to Avoid and Why
Refined Grains
1. White bread
2. white rice
3. cereals
4. pasta and cakes
Studies have shown that eating these types of food leads to overeating and therefore can cause weight gain also they have had most of the nutrients and fibre removed. Basically, they are just ‘empty’ calories they are digested quickly and have a high glycaemic index this means it leads to rapid spikes in blood sugar and insulin levels after meals you will only feel full for a short time. This is followed by a drop in blood sugar hunger and cravings.
Sugar and sweeteners
1. Sweets
2. Chocolate
3. Cakes
Artificial sweeteners are chemicals used to sweeten foods some studies have shown they might even increase appetite and promote weight gain like sugar they are addictive. The effect of added sugar intake can be higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. Eating processed foods can also lead to binge eating due to spikes in blood sugar levels.
For a sweet treat try DARK CHOCOLATE 70% OR ABOVE full of health benefits made from the COCAO TREE full of powerful antioxidants can improve blood flow and lower blood pressure also has a decent amount of soluble fibre and loaded with minerals.
Packaged foods
1. Biscuits
2. Tinned foods
3. Frozen meals
By eating packaged foods, you may not be aware of how much has been added to the food that you are buying and eating they contain such high amounts of sugar, salt, and fat. Usually full of preservatives to increase shelf live and additives such as dextrose, maltose, trans fats and hydrogenated oil. Foods loaded with these ingredients can provide you with almost twice the daily recommended amount of sodium and sugar.
Takeaways and fast foods
The more you eat junk food, the more you crave. They are full of excess calories and very little fibre. Also full of Trans fat (manufactured fat) created during food processing. No amount of trans fat is good or healthy.Eating foods that contain it can increase your LDL (Bad cholesterol) and increase your risk of type 2 diabetes
Processed meats
1. Deli meats
2. Sausages
3. Bacon, or ham
Eating too much processed meats is bad for your health it has been linked to diseases such as cancer and heart disease. Processed meats contain many harmful chemicals that are not present in fresh meat many of which are harmful to our health.
Here is the best part The benefits of a plant-based diet
Great for your gut health, did you know 80% of our immune system resides in our gut?
Regular bowel movement due to plants being a fantastic source of fibre much easier to digest than animal products
Improves nutrient intake as vegetables contain such a wide variety of vitamins, minerals, and antioxidants
Can help you to lose weight or keep weight in check
Lowers blood sugar levels and improves insulin regulation due to high fibre and antioxidant content of plant-based foods
Better for the environment
More energy
No more brain fog
Healthier mindset
Happier within and externally
Improved immunity
Say goodbye to calorie counting for good and hello quality food over quantity
A happier healthier you
A healthier family
Healthier children
Excited about new and exciting foods to try
Finally in tune with your body learning to listen to what healthy foods your body desires
I personally found that I felt much more energetic, happier, healthier with a much more positive outlook on life, and I will never look back. This lifestyle is what lead me to become a Health Coach, the power of natural food and herbs never seizes to amaze me.I believe balance is key and that everything is possible on a plant based diet.
You might be reading this and find it quite daunting if you do not cook to often but take it from me, someone who used to hate cooking! these recipes are very easy follow and taste amazing … you too will soon be making up your own recipes in no time at all.
Plant based recipes
If you like the look of the following recipes, then please click on each link to view