Guide To A Whole-Food Plant Based Diet

Whole foods are plant foods that are unprocessed and unrefined, (foods in their natural state). 

Eating plant based is not a fad, there is now scientific evidence to back up the claims that plant based eating is the way forward for sustainability of our planet and our health, preventing and reversing many of the diseases that are prevalent today!

Pantry Detox

  • Get rid of heavily processed foods, old spices and condiments, and anything else you don’t want to eat (out of sight, out of mind)

  • STOCK your pantry with whole, minimally processed foods.

  • SNACK ideas are dried fruits, nuts, seeds, whole grain crackers and rice wafters 

  • KEEP your pantry stocked with whole grains like brown rice, quinoa, whole grain flours, whole grain pastas and bread, canned vegetables like tomatoes and artichokes, long keeping vegetables like potatoes, kumara, pumpkin, white and red onions, canned beans, dried beans and lentils.

 

In Your Fridge & Freezer

  • Keep a supply of fresh seasonal fruits and vegetables, dark leafy greens, lettuces, fresh herbs, plant based milks, yoghurt, butter and cheese alternatives.

  • Frozen fruits like blueberries, blackberries, strawberries and raspberries.

  • Frozen vegetables like peas, corn, beans, broccoli and mixed vegetables.

  • Plant based meals involve a lot of chopping, so make sure your knives are sharp!

  • You can use a Food Processor to do some of the chopping, grating or blending to save time.

Ingredients You Need To Get You Started

  • Dried beans

  • Canned beans : black, white, kidney, pinto, cannellini beans, chickpeas

  • Lentils : black, brown, French, red, split peas.

  • Flours

    • Almond flour

    • Whole wheat flour

    • Chickpea flour

  • Grains

    • Rice - brown, black, red, long grain, basmati

    • Whole grains - barley, burger, millet, quinoa, farro, kasha, oatmeal, steel cut oats

  • Pasta

    There are so many different types, shapes and textures of pasta.

    ​Whole meal and gluten free pasta is now easily available, use it!

  • Sea Greens

    • Dried seaweed!

  • Condiments

    • Haarrissa

    • Chilli paste

    • Salsas

    • BBQ Sauce (read labels)

    • Tamari Sauce (to replace soy)

    • Plant based mayonnaise

    • Pickles

    • Mustards

  • Stock & Herbs

    Vegetable stocks only!

    • Dried herbs - Bay leaves, oregano, rosemary, sage, thyme, and many more!

    • Fresh herbs - Curly parsley, Italian parsley, coriander (also known as cilantro), mint, dill, thyme, chives, sage, rosemary

  • Oils & Vinegars

    • Extra virgin olive oil, coconut oil, spray oil

    • Balsamic vinegar, apple cider vinegar, red wine vinegar

  • Vegetables

    • Cans or jars of tomatoes, olives, capers, artichokes, tomato paste

    • Dried fruits - Dates, currants, cranberries, mangoes

    • Freeze Dried Fruit - strawberries, raspberries, lychees

    • Dried mushrooms

  • Salt & Spices

    • Himalayan salt, sea salt

    • Whole spices - black peppercorns, fennel, cumin, coriander, mustard seeds, nutmeg, sesame seeds

    • Ground spices - cardamon, cayenne, chilli, cinnamon, cloves, cumin, mustard, paprika, sumac, turmeric

  • Sweeteners

    • Maple syrup

    • Coconut syrup

    • Agave syrup

    • Apple sauce

  • Non-Dairy Foods

    • Plant based butter, plant based cheese (coconut feta, vegan parmesan)

    • Milks - coconut, almond, soy

    • Yoghurts - coconut, almond

  • Nuts & Seeds

    • Almonds, cashews, walnuts, pecan nuts, pine nuts, peanuts, hazelnuts , pistachios, pumpkin seeds, sunflower seeds, chia seeds, sesame seeds.

    • Peanut butter, almond butter, cashew butter, tahini (sesame butter).