Plant Based Recipes

plant based recipes

The benefits of switching over to plant based recipes are vast! We will talk about two important ones here: improved blood sugar and better digestion. However more benefits include less muscle pains, and the satisfaction of knowing we are eating healthy, nourishing foods. As children we have been told time and time again that fruits and vegetables are good for us and that has been proven by science! As adults we finally have more appreciation for foods like spinach, broccoli, and kale. Most of us were forced to eat these foods as children but now we find that they are staples in our daily diets. The benefits of eating plant based recipes that contain lots of fruits and vegetables go beyond keeping us free from sickness. They are the optimal ingredients for living a long healthy life!

An impressive amount of scientific studies have proven that plant based recipes provide the body with adequate protein, high quality carbohydrates, healthy fats, vitamins, nutrients and minerals. Aside from the fact that we should all be taking a B12 supplement, plant based recipes have no drawbacks when it comes to optimal nutrition. They are filling, nutritious, and highly versatile. They can be custom-tailored to fit into any type of lifestyle or culinary preferences.

The key is to eat whole food plant based recipes, not processed vegan foods. The vast majority of processed foods available on the market today are full of hidden sugars, dyes, fats, and chemicals. Eating those types of foods will never nourish or sustain your body. The best route to go is to pick out plant based whole foods that you love and transform them into quick and easy dishes that you and your whole family can enjoy. Batch cooking is key when it comes to eating healthy during the busy workweek. Providing your body with whole foods allows it to soak in vitamins and nutrients such as calcium, fiber, B vitamins, protein, vitamin D, omega fatty acids, magnesium and potassium. All of thesenutrients and vitamins will allow your body to function at optimal levels.

Benefits of Plant Based Recipes

One of the biggest benefits that you will see from switching over to plant based recipes is a longer, healthier life but in the short-term here are two benefits that nearly everyone experiences within several weeks of eating plant based whole foods.

Plant Based Recipes Improve Blood Sugar Levels

One of the most beneficial effects you’ll notice is that your blood sugar levels begin to regulate themselves. Plant based sources of protein are packed with fiber which is excellent for stabilizing these levels. Plant based proteins, unlike animal proteins, actually keep you fuller longer and provide a greater sense of satiety. They also do not cause a spike in your blood sugar. Contrary to popular belief, animal products raise blood sugar even more than fruits or starch-based vegetables. (1)

Plant Based Recipe to Improve Blood Sugar Levels

Spicy Coconut Bean Burgers

Ingredients:

  • 2 slices dry whole-meal bread
  • 1 large onion, chopped
  • ½ red chili, chopped
  • 3 garlic cloves
  • 1 15oz can Cannellini beans
  • 1 tsp curry powder
  • 2 tbsp unbleached flour
  • 1 tsp nutritional yeast
  • Himalayan pink salt to taste
  • Zest of 1 lemon
  • 1 tbsp fresh oregano (1 tsp dried)
  • 1 tbsp fresh mint (1 tsp dried)
  • 1 tsp coriander seeds
  • ½ tsp turmeric
  • ½ tsp ground cardamom
  • 2 tbsp desiccated coconut
  • 1 tsp cumin powder

Extra flour and coconut for coating

Method:

  • In a food processor add the onion, garlic and chili and process until totally smooth. Next add in all herbs and spices and continue to process. Add all remaining ingredients and process just until it becomes an extremely thick mixture.
  • Form the mixture into patties and coat with the extra flour and coconut then refrigerate for at least one hour but two is best in order for them to set up properly
  • In a nonstick pan (preferably organic that requires no oil) fry the burgers on low to medium heat for approximately 5 minutes per side. When they become golden brown, remove from pan and set aside to cool slightly (if necessary use a tiny amount of coconut oil)
  • Serve with or without a bun. If using a bun, traditional toppings such as lettuce, tomato, onions, and mustard are excellent. You can also add vegan cheese if you like or mushrooms, pickles or even Sriracha for some kick!

Plant Based Recipes Improve Digestion

Nuts, seeds, whole grains, vegetables, fruits, beans and legumes are all made up of fiber. Fiber happens to be the most essential nutrient for digestion, healthy blood sugar levels and heart health. Whole food plant based sources of fiber are optimal rather than products that have refined sources such as crackers and chips. Whole foods are packed with both natural insoluble and soluble fiber that will help to support healthy digestion and regularity. They also work to keep you fuller longer after a meal. These types of healthy fiber break down more slowly and work to lower blood sugar levels. This is why a low-fat, oil-free, whole foods plant based diet is so effective for avoiding diseases such as diabetes. (2)

Plant Based Recipe for Improved Digestion

Greek Style Quinoa Buddha Bowl

Ingredients:

  • ½ cup dry quinoa
  • 1 cup water
  • 4 cups spinach
  • 1.5 cups chickpeas or 1 15oz can, drained and rinsed
  • 1 tomato, chopped and seeded
  • 1 cup cucumber, chopped
  • ½ cup parsley, chopped fine
  • 1 avocado, ripened and sliced thin
  • ½ hummus of your choice
  • ¼ hemp seeds
  • 1 lemon, sliced into wedges

Method:

  • Over high heat add quinoa and water into a medium sized pot; bring to a boil. Cover and simmer for 15 minutes until the water has been absorbed and is light and fluffy
  • In a large bowl or plate add 1 cup spinach, ¼ of the cooked quinoa, ¼ chickpeas, ¼ tomato, ¼ cucumber, 2 tbsp parsley and ¼ avocado. Top with 2 tablespoons of hummus, 1 tbsp of hemp seeds and the juice of one lemon wedge. Add salt and pepper if desired.

All in all, it’s plain to see that switching over to plant based recipes is the smartest choice for your body and your health. If you want to live a long happy life without any medical complications then a whole foods plant based diet is the way to go!

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