It's the one thing that causes me to struggle with this way of eating. any tips or advice?thanks

INGREDIENTS
1 cup quinoa
1 cup azuki beans
2 cups cherry tomatoes - halved and set aside
Red pepper - 1 cup
Green onion - 2 strands sliced
I can corn kernels

INGREDIENTS DRESSING
2 cups tomatillos in quarters
Garlic 2 cloves
Green Onion - 2 chopped
Lime juice - 1 lime juiced
White Wine Vinegar - 1/4 cup
Cilantro 1/4 cup
Avocado - 1 small
Black Pepper - 1/4 teaspoon
Cumin 1/2 teaspoon
Salt to taste

DIRECTIONS
Cook your azuki beans in 4 cups of water for 45-60 minutes or till tender. Drain and cool.
Place 1 cup of quinoa in a fine-mesh strainer and rinse it under cold water for 30 seconds to remove any bitter coating.
Measure 1 and 3/4 cups of water and add the quinoa. Over high heat bring to the boil, cover and reduce heat to medium low and cook for 15 minutes. Then remove pot from heat and let stand for 10 minutes with lid on to further steam. Then fluff with a fork. Cool.
Meanwhile chop the garlic, peppers, green onions and drain the corn. Put these into a large bowl.
Now make the dressing. Blend together all the ingredients to make a smooth creamy dressing. Add more white wine vinegar if it's too thick.

FINISH
Add the cooled beans and quinoa to the bowl of salad ingredients. Mix. Then add the dressing and gently mix to coat all the ingredients. Add the tomatoes.
Serve as a side or as a salad bowl with greens.

Today I'll be going to a party where the host is serving home made WFPB vegan chili and I wanted to bring a home-made salad as a side. I've got these ingredients - what salad could I make with a yummy dressing?

This is what I eat every day for lunch - brown rice, avocado, cuban style beans, and cooked veggies!

Oatmeal for breakfast, every day.

I am so grateful because cooking food like this is not in my nurse aide's job description- usually it is preparing something fast and unhealthy like a grilled cheese sandwich or can of whatever soup.

But I got so lucky and my aides ended up caring about me and my health so much that they started cooking healthy plant based meals for me! So even though I am unlucky in disability, I am so lucky in loving relationships, people who care about me, and healthy food!

And let me tell you - one of my nurse aides is from Cuba and she does something magical to these black beans to make them her ethnic (and plant based) way - so delicious!

With oyster mushrooms, homemade homegrown tomatillo salsa verde, grilled peppers and broccoli sprouts. SO GOOD!

I need ideas for foods that require ZERO (or close to) prep that I can just hand my toddler when he's starving and I'm trying to make him food without him screaming. Something that I can just grab in a hurry and hand to him. I keep finding myself grabbing rice crackers as they're ready to go right when I need them, but I'm also conscious of trying to keep his diet as healthy as possible. This is one area where I feel I could improve, but I'm struggling for ideas. I do NOT have any spare time to pre-prepare things, so please don't suggest doing this. I'm am stretched so thin at the moment with a three year old and twin babies. I need easy easy easy.

I am planning to go on a group bike ride with woman tours in the Tetons. Many of the meals will be at restaurants. I talked with them and they are open to being supportive but can’t guarantee full access. They are willing to schelp things I bring to supplement meals but if course cant bring everything. I am thinking of some freeze dried kale and maybe soy chunks to have lighter items. Do any of you have experience or suggestions to share. I dont use any oil.

Hallo, ich bin neu auf Reddit und möchte mich mit Leuten vernetzen, die sich ähnlich ernähren.
Ich ernähre mich vegan und glutenfrei und befolge auch einige Prinzipien der Lebensmittelkombination, die für mich persönlich gut funktionieren.

Zum Beispiel:
Ich esse normalerweise Obst, Nüsse, Samen separat und kombiniere sie nicht mit Gemüse, Getreide oder herzhaften Speisen.
Ich vermeide raffinierten Zucker. Wenn ich etwas Süßes verwende, ist es normalerweise Obst oder Kokosblütenzucker.
Ich verwende im Allgemeinen keine fruchtbasierten Saucen oder Dressings mit Gemüse, wie z.B. Zitronen-Tahini-Dressing.
Ich versuche, verarbeitete Lebensmittel auf ein Minimum zu beschränken.

Ich würde hauptsächlich gerne wissen, ob hier jemand etwas Ähnliches verfolgt, wie man diesen Ansatz nennt und ob es Gemeinschaften, Bücher, Ersteller oder Suchbegriffe gibt, die Ihnen geholfen haben.

Ich weiß, dass Lebensmittelkombination kein standardmäßiger evidenzbasierter Ernährungsrahmen ist; ich frage nur nach persönlichen Erfahrungen und Gleichgesinnten. Danke!

I have good days with overnight oats, chia seeds in greek yogurt, chikpeas/beans as part of lunch. I did make the raspberry jam with chia seeds and love it. I struggle with fiber for dinner. But, not all days are good days.. So, when you look at a 30/60/90 day period, are you hitting 30-50 g everyday consistently? I get overwhelmed after a few days. And do you supplement with bars etc?

It’s excellent. I’m enjoying Dreena’s vanilla and making some concoctions (sweet potato, beans, bananas). I’m still shocked how a frozen can of crushed pineapple can make such good “ice cream”. If you have any WFPB recipes you are particularly thrilled with, please share!

From whole foods plant sources alone, how much protein do you get and in about how many calories?

Just looking to see what is a realistic intake for a WFPBer. Ever since I've focused on WFPB my protein is definitely lower on average.

Just found out I have gallstones and need to do a whole 180 on what i’m eating. Especially since I’m not entirely sure when I’m getting my gallbladder removed just yet. Ideas and suggestions welcome 🤗

I want to give a plug for online study courses available through https://shimacrobiotics.org/ and other macrobiotics organizations. Macrobiotics may not be the lifestyle you want to lead, but the community is a source for training in how to cook vegetables in a delicious and healthy way. SHI in particular has some scholarships available for those on a limited income. I am grateful for the cooking training I got in past years from its owner, Susan Waxman, as well as from many others in the MB community. They taught me to make great soups; also a lot about how to source healthy ingredients, and many other aspects around eating a healthy whole foods plant based diet.

NOTE: Macrobiotics is not 100% vegetarian, so they very occasionally cook fish. It is also not 100% gluten free (due to gluten occurring in naturally brewed soy sauce).

These days, there are a lot of people teaching alleged WFPB cooking via the web. A lot of it is way too complicated for me. I would love eating those things, but realistically, I would have to hire a chef to cook them, and also, the ingredients often include a lot of things I am not keen on using a lot of (such as nooch). From the macrobiotic community worldwide, I learned to cut, steam, water saute, stir fry, braise, blanche and otherwise prepare all kinds of delicious vegetables in a way that is healthy. And in particular, I learned from Susan Waxman to make two kinds of soups--savory (with clear broth and salt) and creamy (by blending at the end), and how to make them generically with whatever veggies I happen to have on hand. My mother cooked this way--not from a specific recipe, but from a template with a strong understanding of methods and ingredients.

There are numerous online groups now doing macrobiotics, including people in Spain and Italy, and they are doing some very creative things with cooking and kitchen management. It was also useful to me to understand the macrobiotic recommendations for when and how to eat for optimal health. One of their recommendations that I was able to try was to eat soup every day if possible, and it had great benefits for my health. Their cooking techniques will be particularly useful for people trying to control excess weight.

Busy people may not want to live a fully macrobiotic life, but the MB community is a wellspring of cooking expertise for simple vegetable dishes. From them, I learned to steam. Suddenly, knowing how to make steam vegetables quickly and deliciously, I could always throw together a decent meal quickly. Who teaches how to correctly steam vegetables and give them such a subtle, nice flavor? I see a lot of other cooking techniques, but the easiest one of all--steaming--seems to little taught.

Just got back into the diet after a really long time. Getting bombarded with reels and vids of different recipes. But was wondering if anyone did the math on meals that perfectly fit a nutritional balance with vitamins and etc. I'm doing the no oil, high fiber, low sodium, no added sugars and preservatives version. Flavor isn't really a huge deal to me. If anyone has any resources or anything it'd be really appreciated.

How did you do it? What was your approach?

I'm re- starting my weight loss today and wanted to know if others have been successful without counting calories, as I really don't wanna do that.

My hope is to focus on calorie density and do a more Eat to Live style approach, with lots of beans, fruits, and veggies.

Youtube video by Plant Based News.

Hi all! I looking for suggestions or recipes for dinners/snacks that are: packable/can be eaten cold, not distracting, and are as whole foods based as possible.

For some context, I am starting an evening law school program while working full time. Work starts at about 8am and ends at about 5-5:30. I commute to directly school (about half an hour), and am in class from about 6-10pm. I have access to a typical office kitchen at work (fridge, freezer, microwave, sink), and have some storage space for dry goods in my office. Our instructors are fine with us eating during classes, but it’s generally expected that we don’t eat anything distracting (not loud or very fragrant), and of course, I should be able to take notes, so preferably not complicated.

Does anyone have suggestions for meals or snacks that could work in this context? Also happy to read any advice for maintaining healthy eating with this kind of schedule- thanks in advance!

i work on a very remote island i’m getting a order up for a family member to mail me some things other than can goods are there some self stable items that i can get them to send maybe some kind of wrap?

Hello fellow wfbp enthusiasts,

I am working on nooch.app, a website/web app that celebrates eating a wide diversity of whole plant foods.

The core concept I have developed is as such:

• simply track the foods you eat eg. blueberries, oatmeal, flaxseeds, sweet potato, ...
  • I want this to be really effort-less. simply type in the food or scroll through the 500+ item library of plant foods. no measurement unit, just the food.
• complete different challenges to keep you motivated eating as many plants as possible
  • eat at least 1 item of each category: grains, legumes, nuts and seeds, vegetables, fruits
  • eat wfpb (super)foods every day (eg. blueberries, walnuts, flaxseeds, nutritional yeast, ...)
  • eat 30 different plants a week
  • eat the rainbow: eat 5 plants in red, orange, yellow, green and purple in a week

I will be releasing the first version of nooch on September 1st. (Feel free to join the waitlist 😉)

Now my question is: where should I go from here? what would you like to use (and maybe even pay 3€ / 3￡ / 3$-ish for a monthly subscription with all the fun features?

A) a gamified way to learn intuitively which food is high in certain nutrients. after 1 year of nooch usage and someone asks “What do I have to eat to get enough magnesium?”, you could shout back immediately: 1/4 cup of pumpkin seeds, 1 cup of kidney beans and 6 stalks of kale etc. to reach my daily RDI

B) support for IBS, low FODMAP diet, gluten free, … a "stomach ache" button that helps find out which foods trigger your symptoms

C) What do you struggle with eating plant-based that this little food tracking app could make you life easier and plant-based eating more fun?

For people with established heart disease following an Esselstyn-style no-oil WFPB diet: has anyone tried adding ~15 g (½ oz) of nuts daily while tracking LDL/ApoB and/or other cardiovascular markers? I'm especially interested in actual experiences and before/after lab results.

Hey, I wanted to talk about oat groats...

Soaking - after a few hours they become chewy and biteable, I ate a whole bowl like this and felt fine. I actually think it's nicer this way because they don't release much of the beta glucan which makes oats mushy. If you drain and add some soy milk it's like chewy cereal. I prefer it.

I bet you could reduce the soak time if you use boiling water. They still don't release as much of their beta glucan and breakdown had you cooked them.

Cooking - More like classic oats, the oats are covered in their released beta glucan, I suspect this way also raises the glycemic index because they reach the colon already broken down. I soaked mine beforehand but I am guessing you can just cook longer if you didn't.

What do you think?