fbpx

4 Ways to Eat More Plant-Based Foods 

Written By Rachael Alexander

I love plants, they are so nourishing with little to no side effects and loads of benefits of nourishing our bodies! If you’re looking to add more plant-based foods to your diet, you’re in for a treat!  There are plenty of ways to do this without making significant changes. You don’t have to go completely vegan to experience the healing properties of plants. You can start by making minor changes to your breakfast, lunch, dinner, and snacks. The key is to start small, then gradually increase your plant intake over time.

However if you were anything like me and are experiencing any health ailments I encourage you to go all in because as I like to say “when you are diseased you must go extreme, otherwise moderation is the key”. I got part of that phrase from my mom ;).

Here are four easy tips for eating more plant-based foods: 

1. Try a plant-based breakfast. There are several nutritious options to choose from for plant-based breakfasts. Some great options are oatmeal with fruit, whole-grain toast (like ezekiel bread) with avocado or almond butter, a fruit and veggie smoothie with bananas and your choice of dark leafy greens, plant-based milk, and frozen berries. Green smoothies are definitely my go to pretty much daily.

    • Make a chickpea omelet using chickpea flour, flaxseeds, mixed vegetables, and plant-based milk.
    • Chickpeas contain protein and flax seeds which are rich in omega-3 fatty acids. Mixed vegetables are fiber-rich packed with antioxidants and other beneficial vitamins and minerals.
    • Also trying a homemade gluten free waffle with plant based milk, flax-egg, and fresh fruit toppings and honey is one of my favorite breakfasts as well. Make sure and add some hemp seeds to sprinkle on top.
    • Start your day with a herbal tea infusion, burdock root and dandelion leaf with plant-based creamer is one of my go-to’s, or hot lemon and agave nectar to sweeten.

2. Fill half your plate with vegetables. You can easily add more plant-based foods to your meals by filling half your plate with vegetables. Include a variety of colors and textures for added nutrients, flavor, and visual appeal.

      • Some great options are roasted veggies with quinoa, a salad with an assortment of vegetables and a homemade dressing, or veggie soup. 
      • You can also eat your favorite slice of pizza with a large side of green vegetables such as spiced kale, seasoned broccoli, or wilted swiss chard. 
      • Eating more vegetables will help you reach your daily recommended intake of essential vitamins, minerals, antioxidants, and fiber. 
      • Eating more plant-based foods can lower blood pressure and reduce the risk of chronic diseases such as heart disease, stroke, cancer, and type 2 diabetes.

3. Replace your usual beef burger with a meat-free alternative. To add more plant-based foods to your diet, prepare veggie burgers. 

    • Some ideas for plant-based burgers include black bean burgers, lentil burgers, quinoa burgers, portobello mushroom caps, or sweet potato burgers. I personally love all these types of burgers when they’re made & seasoned well! They are simply delicious and I don’t even miss the meat!
    • You can also make meat-free burgers with vital wheat gluten to prepare a homemade version of seitan, a protein-rich alternative to meat. 
    • Serve veggie burgers on a whole wheat bun – my favorite cheat bun is brioche buns – with fixings like lettuce, tomato, onion, avocado, ketchup, and mustard. You can also try them wrapped in a large lettuce leaf or enjoy them independently. 
    • If you’re not a fan of burgers, try plant-based tacos filled with black beans, lentils, black-eyed peas, diced vegetables, or tempeh. I made a mean black-eyed pea taco! They are delish especially with red onions, cilantro, fresh salsa, and nutritional yeast!
    • Another easy and delicious way to eat more plant-based foods is by making a simple pasta dish with tomato sauce and adding sautéed veggies, such as zucchini, eggplant, or spinach.

4. Get creative with plant-based snacks. Fruits and vegetables make great snacks on their own, but you can also get creative with plant-based dips and spreads. Some ideas for dips and spreads include hummus, guacamole, nut butter, tzatziki sauce, baba ganoush, or nut butter. 

      • You can enjoy these dips and spreads with whole-grain or gluten free crackers, pita chips, vegetable sticks, cut up veggies like celery, carrots, or cucumbers, and/or rice cakes. 
      • Try plant-based yogurt with fresh fruit or a trail mix made with dried fruits and nuts if you’re looking for something sweet. You can also make energy bars using dates, nuts, and seeds. I personally love coconut or almond milk yogurt with gluten free granola!

      Recipe: Lentil Shepherd’s Pie 

      Try this delicious lentil shepherd’s pie recipe.

      Ingredients are:

      ¾ cup green or brown lentils, rinsed and drained
      ½ onion, diced
      carrots, diced (optional)
      ½ teaspoon dried thyme
      a bay leaf
      vegetable broth or water
      sea salt and freshly ground black pepper to taste
      mashed potatoes (regular or sweet)

      Instructions are as follows:

      • Preheat the oven to 375 degrees F (190 degrees C). 
      • Add the lentils, onion, carrots (if using), thyme, and bay leaf to a large pot. Add enough broth or water to cover the ingredients. Boil it and simmer for about 30 minutes. 
      • Remove the bay leaf and season with salt and pepper to taste. To make the mashed potatoes, add boiled Yukon Gold potatoes to a bowl and mash with plant-based butter, milk, garlic powder, onion powder, and sea salt to taste. 
      • Assemble the shepherd’s pie by spooning the lentil mixture into an oven-safe dish, then topping with the mashed potatoes—Bake for about 20 minutes, or until the potatoes are golden brown. 
      • This recipe is a great way to eat more plant-based foods and can easily be made ahead of time. It’s also perfect for leftovers and can be in the freezer for later. 

       

      Eating more plant-based foods is a great way to strengthen your health and well-being. There are many easy and delicious ways to include more plants in your diet, so get creative and try something new today! 

      It’s your turn! What’s one way you like to incorporate plants into your daily meals? Share in the comments below!

      Hey there! I'm Rachael Alexander, the founder of Divine Earth School. And I help powerful Gods & Goddesses like you awaken to your true soul self, take back power over your life, stop feeling crappy all the time, and start living your life for you so you can be confident, clear, and certain enough to create your dream life and start finally feeling happy and fulfilled. I'm a Spiritual teacher, Certified Life, Health, & Transformation Coach, and Business Mentor and it's an honor and privilege to guide you back to your most powerful asset that you have - YOU! 

      0 Comments

      Submit a Comment

      Your email address will not be published. Required fields are marked *

      More Posts

      3 Ways To Kick Your Unhealthy Habits To The Curb

      3 Ways To Kick Your Unhealthy Habits To The Curb

      Hey there, beautiful! We all have habits, some not so pleasant. But guess what? You have the power to change them in just two weeks with some strict adherence and a little bit of love. Are you a nail biter, a pen clicker, or a YouTube binge-watcher? Just because it’s...

      Best Foods for a Healthy Gut and Microbiome

      Best Foods for a Healthy Gut and Microbiome

      Hey there, fabulous Mosaic Souls! As a professional woman or man juggling a hectic lifestyle, taking care of your gut health is paramount. Your gut isn't just about digestion—it's the cornerstone of your overall health. Keeping those good bacteria in your gut thriving...

      How To Turn Your Let Downs Into Level Ups

      How To Turn Your Let Downs Into Level Ups

      Let downs, disappointments, perceived set backs, and dissatisfaction all are opportunities for greater growth and expansion. In today's Soul Nugget Sunday I share with you a simple framework on How to Turn Your Let Downs into Level Ups so that you can more powerfully...