Three Steps for Plant-Based Dishes
Creating a plant-based dish is like constructing a building—start with a solid foundation. For plant-based dishes, the foundation consists of complex carbohydrates. Complex carbohydrates provide much-needed fuel, energy, and fiber. Next, add vegetables and fruits to your foundation. Then, choose spices, sauces,
and condiments to give your dish the desired flavor. For each step, select from a wide variety of food.
Step 1. Start with one or more complex carbohydrates:
whole grains (ex: Barley, Brown Rice, Buckwheat, Bulgur, Amaranth,Millet,quinoa, couscous)
Starchy vegetables (ex: Potatoes,Parsnip,Plantain,Pumpkin,Acorn squash,Butternut squash,Green Peas,Corn.)
legumes (ex:Chickpeas,Lentils,Peas,Kidney Beans,Black Beans,Soybeans,Pinto Beans,Navy Beans.)
Step 2. Add non-starchy vegetables and/or fruits, ex: peppers,broccoli,pineapple chunks,Artichoke, Celery,Cucumber and many more.
Step 3. Add spices, sauces, and condiments
Millet + berries + cinnamon
Oil-free sautéed hash brown potatoes with garlic, onions, peppers + fresh fruit
Gluten free bagel + hummus + sliced tomatoes+ Avocado
Toasted gluten free bread + peanut butter + sliced apples + sliced banana
Millet/ Gluten Free cereal + non-dairy milk + fresh fruit or banana
Millet + banana + spinach + frozen berries + flax seeds blended into a smoothie
Lunch and Dinner Examples:
Corn tortilla + smashed pinto beans + guacamole + shredded greens
Gluten free Wrap/ roll + portobello mushroom burger + mustard + pickles
Butternut squash bisque + peas + curry powder
Baked potato topped with beans + corn + salsa
Gluten free pasta + marinara sauce + cannellini beans + fresh herbs + olives
Rice noodles + peas + cherry tomatoes + Thai seasoning
Brown rice topped with bean chili + tomatoes + chopped lettuce
Sweet potato Chickpea Pizza shell + tomato sauce + sweet peppers, onions, mushrooms, avocado + sprinkled nutritional
Each of these dishes can be a stand-alone meal. Or eat it with soup, salad, fruit, or other side dishes.
Porridge + sliced banana + frozen mixed berries + greens
Gluten free pancakes + applesauce + frozen blueberries
Baked sweet potato + black beans + frozen corn + chopped green pepper + chopped green onions.
Rice noodles + frozen peas + cherry tomatoes + teriyaki dressing
Sweet potato and chickpea pizza crust + pizza sauce + sliced onions, sweet peppers, broccoli, asparagus
Quinoa + frozen mixed veggies + cherry tomatoes + curry sauce, over lettuce
Gluten free linguine + ready-made, frozen seitan meatballs + marinara sauce + side salad of raw vegetables with vinaigrette dressing.
Orzo + arugula + cherry tomatoes + nutritional yeast topping.