plant-based diet Archives - Pure and Plant-Based

foods you start eating after going plant-based

With a change in diet comes the addition of new and different foods. Switching from a typical, no-restriction diet to a whole foods plant-based diet is no exception. While unfortunately a lot of people don’t discover or consume enough of these foods until after they’ve changed their diet, all of them can and should be added to what you eat no matter what diet you follow.

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Nutritional Yeast

Nutritional yeast, commonly known as nooch to some, is a deactivated yeast grown on molasses. These yellow flakes have an almost cheesy and savory flavor. You will find it commonly in vegan/plant-based cheese sauces. It can be used as a plant-based Parmesan sprinkled on top of foods. Not only does it have a great flavor, but it is highly nutritious. It adds antioxidants, vitamins and even protein to your food.

Tahini

Tahini is an almost peanut butter-like paste made from ground sesame seeds. It is a creamy condiment that can be used to make plant-based sauces and dips, though most commonly hummus. Tahini is extremely versatile and can be used in both savory and even sweet recipes. In addition, Tahini is full of healthy fats which in turn helps with nutrient absorption within your body. It is also full of protein containing 5.1 grams of protein per 2 tablespoons.

Ground Flax Seed

Flax is an extremely healthy and nutrient dense seed. It is full of omega-3 fatty acids, and fiber among many other minerals and nutrients. Flax seed is known to help with cholesterol and lower blood pressure. It contains cancer and other disease fighting properties that helps to prevent and reverse illnesses. Ground flax seed in particular is very versatile and easy to add into different recipes. It is commonly used as an egg substitute in vegan and plant-based recipes as it helps to hold things together like these ‘meat’balls. You can also add ground flax into oatmeal or smoothies for added nutritional value without even knowing its there.

Almond Butter

Almond butter is a nut butter made of.. you guesses it, almonds. It is incredibly nutritious and a great source of plant-based protein and healthy fats. Almond butter is great for adding protein and flavor to recipes. Add a tablespoon to your morning oatmeal or put it on toast with granola. It is very versatile and can be used to make sauces or dressings. Almond butter can also be used as a fat in cooking and as a replacement to butter in some recipes, like in these cookies. Not only does it add nutritional value but it also adds a great flavor and is a much better alternative to oil or an overly processed vegan butter.

Hemp Hearts/ Protein Powder

Hemp hearts and hemp protein powder are also a great source of plant-based protein. Furthermore, hemp hearts are incredibly nutritious, being rich in fatty acids omega-3 and omega-6. Much like flax seeds, hemp hearts can easily be added to meals for added nutritional value. They can be sprinkled on top of salads or even oatmeal.

In addition, Hemp protein powder is full of amino acids, fiber and good fats. It is a great replacement for whey powder for those who workout and drink protein shakes or in smoothies for added protein and nutrients.

Canned Coconut Milk

Canned coconut milk is a common ingredient in vegan/plant-based cooking. It can be used in both sweet and savory recipes. Canned coconut milk is very creamy which makes it perfect for things like sauces or dressings. The coconut flavor can easily be hidden and is unnoticeable in most recipes. There is so much you can do with it from plant-based Alfredo to coconut ice cream. When purchasing canned coconut milk, make sure it is organic and that the can is BPA free.

Cashews

Cashews are another commonly found ingredient in many plant-based recipes. There is so much more that can be done with them then just snacking. Raw cashews are often use to make creamy sauces, dressing, plant-based cheese, and even cheesecake. Furthermore, cashews are very nutritious. They are full of healthy fats and great for heart health in addition to being a good source of protein.

Greater Variety of Beans and Legumes

Along with nuts, beans and legumes are another important source of plant-based protein. Beans and legumes are packed with nutritious benefits and should regularly be apart of anyone’s diet. Read more about the health benefits of beans here. Both beans and legumes are very versatile as well, making them incredibly easy to add to just about any meal. There are many different types of both beans and legumes available with an infinite amount of possible recipes.

One example of a legume that is abundantly found in a plant-based diet are chickpeas. Deemed one of the most versatile legumes, chickpeas can be used to make desserts, dips or simply be the main course. After all, vegans love their hummus!

Greater Variety of Fruits and Vegetables

No matter the diet, if you want to be healthy you need to consume a lot of fruits and vegetables. However, it is often not until people start a whole foods, plant-based diet that they truly branch out and increase the variety of fruits and vegetables in their diet. In fact, it is said that humans eat a measly 200 species of edible plants when there is an estimated 300,000 species of edible plants. The earth has provided us with an abundance of naturally healing and healthy fruits and vegetables, so why not take advantage of all the options?

In conclusion, going plant-based means that there will be changes. These are just a few examples of some of the new foods one can expect to see or eat more of after going plant-based.

What foods have you started eating more of or that were new to you once you went plant-based? Let me know and leave a comment below!

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Going plant-based is something that seems impossible to many people. They are unaware of the amazing benefits of going plant-based and the ways in which it helps to fuel and empower your body. More often than not, they have such a strong emotional attachment to food that they are oblivious to what they are actually eating and how it is affecting them. Ever wonder why you have no energy? Or why you are deficient in different vitamins? Or why you are having such a hard time losing weight? Well, more than likely it is because of the way you eat. Most people don’t know about how the right diet can benefit you. So, I have compiled the top 10 best benefits of a plant-based diet to help show you how great going plant-based is.

1. It’s Easier and Quicker to Lose Weight

After eating a whole foods, plant-based diet for just a few weeks, both of my parents lost 15 lbs each. The only change they made was what they ate. They were both active, though neither worked out consistently at the time.

How was it so easy to lose weight? Well, we cut out all animal products as well as processed foods and refined sugar. Our diet was full of whole grains, fruits, vegetables, beans and legumes. Naturally, our meals contained less calories even though it seemed as though we were eating more and staying fuller longer. We no longer drank the 2% milk with dinner, or covered our meals in high calorie cheese. Our dishes became 90% vegetables and were therefore less calories.

The increase of fruits and vegetables also meant an increase in fiber which in turn helps to keep you fuller longer. Plus, with the reduced calorie intake, you can eat more without feeling guilty. You will feel satisfied after meals and be able to finally drop those extra pounds.

2. You Get More Vitamins and Nutrients

Eating a plant-based diet means that your are consuming foods that are rich in vitamins and minerals straight from nature itself. Many people are deficient in certain vitamins because they are not consuming enough fruit and veggies that contain them. There are many underlying problems that come with being vitamin deficient in which many people don’t realize.

Consuming plant-based foods ensures that you will have an increased intake in vital vitamins and nutrients such as antioxidants, iron, omega-3, vitamin C, and calcium among many, many others. By replacing animal products and processed foods with fruits and veggies, you are allowing your body the nutrients it needs to properly function.

3. Great for Hair, Skin, and Nails

The increase of nutrients comes with many great benefits for your hair, skin, and nails. Most people don’t realize that the reason their nails are brittle or they have constant breakouts is because of what they eat.

The increase in vital nutrients help your hair to grow quicker and become healthier overall. For example vitamin C is consumed in abundance in a plant-based diet. Many people are deficient in vitamin C, thus causing brittle and weak hair. This antioxidant helps to strengthen hair follicles and promote growth. It is just one of the vitamins and minerals that benefit your hair. Personally, my hair has become stronger, shinier, and feels far healthier. I have also noticed that is grows faster than ever before.

Much like your hair, your nails need vital nutrients in order to be strong and healthy. Foods that we eat a ton of, like spinach or avocados, provide vitamins and minerals that promote strong and beautiful nails. Before going plant-based, my nails were brittle and without fail, they always broke when they got the least bit long. I was so incredibly happy when I finally grew out my nails without them breaking, all thanks to the way I was eating.

Another direct result of the way you eat is shown in your skin. Processed foods, dairy, refined sugar, refined carbohydrates, and fats are among some of the types of foods that directly affect your skin. They clog your pores, cause inflammation, and increase oil production. Therefore, causing breakouts, acne, and rashes. However, a plant-based diet contains foods that are high in vitamin A, vitamin B, and vitamin C which promotes healthy, glowing skin.

4. Increase in Energy

Do you ever find yourself feeling sluggish and out of energy? It could very well be due to the foods you consume. Foods that are highly processed and full of refined sugars and fat as well as animal products slow you down. They take more energy and longer to process through your body. A plant-based diet is easier to digest and boosts your energy (and your metabolism) as it is providing all of the needed nutrients to help you get through the day.

5. Prevents and Reverses Diseases

A plant-based diet has been scientifically proven to help prevent and even reverse diseases, such as type 2 diabetes. In fact, this diet can prevent many chronic diseases. It is full of wholesome, nutrient dense food that works with your body instead of against it. Meat and other animal products can clog your arteries and cause heart problems, both of which can be reversed by going plant-based. Did you know that the leading cause of death for both men and women is heart disease? I bet you also did not know that eating a wholesome, plant-based diet can REVERSE heart disease and prevent heart attacks. This is just one of the many examples of diseases that can be prevented and reversed by changing your diet.

6. Prevents and Lowers Risk of Cancer

A plant-based diet has also been linked to preventing and lowering the risk of many different types of cancers. Many of the different foods included in a plant-based diet have cancer fighting properties that work to help prevent certain cancers. Certain foods like red meat along with processed meats have been linked to being carcinogenic, meaning causing cancer, especially that of colon cancer. Luckily for those eating a wholesome, plant-based diet they won’t have to worry about it and know that the food they are eating is working to help prevent cancer.

7. Lowers Cholesterol

Eating a diet high in processed food, saturated fat, meat and other animal products leads to high cholesterol. Being that a plant-based diet has no animal products, low saturated fats, and no processed foods, it is a perfect resolution for those with high cholesterol. With fruits and vegetables being the main focus in this diet, they are a perfect option as they contain no cholesterol and will only benefit you and help you in lowering your cholesterol.

8. Lowers Blood Pressure

Having a plant-based diet also lowers your blood pressure. I have noticed this first hand as my blood pressure was far lower than those around me who did not eat a plant-based diet. People who have a poor diet full of process foods, sugary drinks, and artificial foods tend to have higher blood pressure which leads to a greater risk of a heart attack. Diet can be a direct cause of high blood pressure. A day full of junk foods and carbonated, sugary drinks makes the heart race and blood pressure soar. This can be seen in both adults and children alike. A plant-based diet helps to prevent and treat those with high blood pressure.

9. Environmentally Friendly

This diet is one of the most eco-friendly diets there is. In fact, it takes around 3,000 gallons of water to produce 1 lb of beef whereas it only takes less then 100 gallons to produce different fruits and veggies, like apples or lettuce. Someone who is plant-based has a dramatically reduced carbon footprint, saving water and the energy it takes to process meat and other junk foods.

10. You Know Exactly What You are Eating

With a whole foods, plant-based diet, you know exactly what you are eating. There is no guessing what the ingredients are or where they came from. You can take comfort in knowing what was put into a dish and how it was prepared. Wholesome and plant-based allows for delicious, nutrient dense foods without the chemicals, disease causing ingredients, or negative impacts to your body.