HOW TO START A PLANT BASED DIET
Jump start your plant based life. Determination, enthusiasm and an appetite for new yummy food is all you need.
Improve your health and help heal the planet with HOW TO START A PLANT BASED DIET.
A few weeks ago I completed my first 20km trail run in Paarl. I believe my plant based lifestyle was instrumental in this achievement seeing as I am 42, and only took up running 5 years ago. This is testament to fueling the body with clean plant food and heaps of determination.
To start a plant based lifestyle, you don’t need a special recipe book, just curiosity and willingness for something new. There are endless recipes online for anything you can think of. Find something that sounds good and make it, as long as the ingredients are real food.
DID YOU KNOW? you can make a plant based bolognese sauce? Look it up, there are many variations, like using lentils, mushrooms and tomatoes.
Before we dive into some broad meal plans, understand that a plant based lifestyle improves with practical experience. Depending on how much time you have it could take a few weeks, but you will get there. Progress is incremental and you get better with each meal. I also firmly believe that it is almost impossible to make a plant based dish that is not edible.
The impact of people choosing plant based is that it restores balance to the earth. Animal farming is a major contributor to the climate crisis, causing at least 14.5% of global greenhouse gas emissions. Animal farming causes damage to our forests. 80% of the world’s deforestation is related to our current food system and nearly 70% of cleared land in the Amazon is used for cattle grazing.
So what do you need to start this incredible journey that benefits you and the planet? If you know nothing at all, find a friend or colleague on the path. They will most likely be very happy to share what works for them. This will inspire you further and start you on the process of figuring out what you may or may not like.
Next or in the absence of people close to you with some knowledge find a plant based nutritionist or coach. If you are one of those people that loves learning on your own you can get lost in researching plant based eating for days.
If you are also new to cooking don’t be deterred, take the time to find a few recipes you think you can manage and get cooking.
Here are a few examples and ideas for your meals.
Breakfast: Possibly the easiest thing to cook and highly under rated. Oat Porridge. Just add imagination. Get some rolled oats, buy in bulk and mix up your favourite ingredients. Some chopped nuts, sunflower and pumpkin seeds, raisins, goji berries and maybe some sesame seeds. Mix up a big batch. To cook, add water to cover the oats plus a little more and simmer for 10 mins till you get the texture you want. Add banana, dates or apple for extra sweetness and flavour.
Breakfast Option 2: Get a block of tofu, cut it up and crumble with a fork, cook in a pan for 5-10 mins, add a little turmeric, veg stock/salt and pepper to taste. You can also add your fav veggies. Serve on toast. This dish is so tasty and satisfying. Tofu takes on whatever flavours you add. Do not be put off by having had bland rubbery tofu.
Lunch: Green salad with roast butternut and quinoa with chickpeas or falafel. Choose your best dressing and take it to the next level with ripe avocados. Stuck on dressing ideas? Squeeze some lemon, add tahini, salt/pepper and a dash of water, this gives you a rich creamy dressing bursting with flavour.
Lunch Option 2: Chickpea ‘tuna’ mayo. Normal mayo is not plant based but there are many good vegan mayos replacements. To make this dish, use cooked chickpeas, mashed up, add mayo. Next add finely chopped pickles for crunch and flavour. We use homemade sauerkraut instead of pickles. Pick something crunchy and tangy. You can also add a little bit of finely chopped pepper. Serve on toast, rice cakes etc and enjoy. You will be surprised how good this is!
Dinner: Plant based burgers. There are endless options to choose from, from wholesome and healthy veg patties to the meat replacement versions. There is something for everyone. Quick and easy to prepare with or without a bun. Choose trimmings, salad and maybe some sweet potato chips in the air fryer. Yum.
Dinner Option 2: Curries and stews, using lentils, chickpeas or beans. Throw it all in a pot with fav veg and spices and let it simmer. Serve with rice, bread or quinoa. Bonus: make larger quantities and eat over two days.
So what are you waiting for, get your plant palette in gear to enjoy the benefits and heal the planet BY FOLLOWING HOW TO START A PLANT BASED DIET.
Guy Greenblat is the founder of Outcast Foods. A maker and didgeridoo musician and craftsman with a love of being active and still in nature with a calling to make an impact.
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