Whole Food Plant Based Recipe Book
A plant-based recipe book offering balanced nutrition without the use of animal products.
The Whole Food Plant Based Diet is a completely animal product-free approach to healthy eating that maximizes whole grains, vegetables and legumes, while minimizing refined sugars and oils.
This recipe book provides adequate protein from a variety of plant-based sources including grains, legumes, nuts and seeds. Fats are provided by whole food sources like avocados, nuts/seeds, and high-quality oils.
This recipe book was created with five key nutrients in mind:
Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Iron is a common nutrient deficiency in plant-based diets. This program provides at least 18 milligrams of iron daily from foods like lentils, chickpeas, tofu, edamame, and hemp seeds. These iron sources are paired with foods that have vitamin C to enhance iron absorption.
Zinc is an essential mineral critical for immune function and also a potential nutrient deficiency in plant-based diets. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, nuts, and seeds.
Fiber has several health benefits including improving digestive health, blood pressure, and weight management. This meal plan provides up to 60 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycemic control and lower blood cholesterol. It is found incorporated into the program from black beans, sweet potato, broccoli, and apples.
A plant-based diet, when rich in high-quality plant foods such as whole grains, fruits, vegetables, and nuts, is associated with improved cardiovascular health and diabetes prevention. This meal plan provides nutrient-dense items, healthy plant-based fats, and naturally occurring plant sterols. Plant sterols can further help improve lipid profiles by blocking the absorption of some of the cholesterol in food.
Prebiotics & Probiotics
Probiotics and prebiotics bring good bacteria back into the gut. Probiotics are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics support digestive health by feeding the good bacteria. This meal plan combines foods like tempeh with onions and garlic to exert synergistic effects on health.
Recipes included in this book:
From my kitchen to yours,
Stefanie Juon, ND