When the average person starts a plant-based diet, chances are that that he or she may ask the question, “What should I cook?” We know that people aren’t typically growing their own vegetables, sprouting beans, or fermenting kombucha in their backyards, which is why we are here to help.
Making plant-based meals can seem like an impossible task, but there are actually thousands of dishes that you can make. By it’s very nature, a plant-based diet is vegetarian, but it can also be vegan or entirely raw. While that may seem limiting, you can use vegetables, fruits, whole grains, legumes, nuts, seeds, and seaweeds to make your meals. The goal is to focus on whole foods instead of packaged, processed, or refined foods.
We could list off hundreds of ingredients to use, but lists don’t provide a great resource for those looking to start a plant-based diet. You don’t have to drink green juice all day long, although you can enjoy a green smoothie or two. It’s not all about kale chips and hummus; rather, a plant-based diet is about eating foods that are beneficial for your health.
To give you a better idea of how a plant-based person eats, we have three plant-based bowls that are filling, nutritious, and full of delicious ingredients that are entirely plant-based.
For Breakfast
Ingredients:
- ½ cup chia seeds
- 2½ cups unsweetened almond milk
- ½ teaspoon vanilla extract
- ½ cup oatmeal
- 1 cup mixed berries
- ¼ cup mix of almonds & walnuts (soaked overnight and drained)
- 2 tablespoons pomegranate seeds
- 2 tablespoons buckwheat groats (soaked overnight and drained)
Instruction:
- In a glass jar, mix the chia seeds in the almond milk with the vanilla extract. Make sure the chia seeds are submerged and soak overnight. This will form a pudding and you’ll use ½ cup of it in your breakfast bowl.
- Make oatmeal by simmering 1 cup of steel cut oats in 2 cups of water until you see that it is cooked.
- To make the breakfast bowl, place the ½ cup of oatmeal on the bottom and then add the ½ cup of chia pudding, fresh berries, almond and walnut mix, pomegranate seeds, and buckwheat groats. Assemble as you wish.
For Lunch
Ingredients:
- 2 cups spring mixed greens
- ½ cup cauliflower, finely diced
- ½ cup red cabbage, thinly sliced
- ¼ cup cooked quinoa
- ¼ cup cooked chickpeas
- 2 tablespoons raw pumpkin seeds
- 3 tablespoons dressing of choice (we recommend making a vinaigrette from apple cider vinegar, extra virgin olive oil, fresh lemon juice, and your favorite seasonings)
Instructions:
- Combine all of the salad ingredients in a bowl.
- After making the dressing, drizzle 3 tablespoons on the salad and mix well to ensure that all the salad ingredients are dressed.
- Store the leftover dressing in a glass jar in the fridge.
For Dinner
Ingredients:
- ½ cup cooked brown rice
- 1 cup steamed broccoli
- 1 cup steamed kale
- ½ cup shredded carrots
- 2 tablespoons miso paste
- 1 tablespoon rice vinegar
- 2 teaspoons liquid aminos
- 1 teaspoon fresh ginger, grated
- 1 teaspoon sesame oil
Instructions:
- After cooking the rice, steaming the broccoli and kale, and shredding the carrots, set them aside while you make the miso sauce.
- Add the miso, vinegar, liquid aminos, ginger, and sesame oil to a blender and pulse until smooth. Transfer to a saucepan and simmer on low for about 10 minutes. Then remove from heat.
- To build your bowl, put the brown rice on the bottom and layer the veggies. Then drizzle the miso sauce on top of everything. Mix and enjoy.
