Be The Healthy U!
  • Healthy Blog
  • Healthy Recipes
  • Online Cooking Classes
  • I Can Help
  • 28-Day Program
  • Healthy Dog Blog
  • About Terri
  • Resources
  • Ask Dr. Terri
  • Testimonials

Making a Whole Plant-Based Meal is Like Getting Dressed

2/19/2013

0 Comments

 
I came up with a simple analogy that describes how I create most of my whole plant-based meals. Think of eating plant-based meals as dressing yourself right after a shower. 

You start with a naked body (washed vegetables) and put on underwear, a necessity for most (something for flavor such as onions, garlic, herbs, seasonings, hummus, avocado, olives, lemons, limes, salsa). Next you put on some clothes (whole grains such as brown rice, quinoa, barley, whole-grain pasta), and finally, you accessorize (amazing plant-based sauces). 

I always keep plenty of fresh fruit and vegetables, whole grains, and raw nuts on hand, plus some frozen fruit and vegetables for if I'm in a pinch. To prepare a delicious, satisfying, quick meal, for just myself, I start with at least 2 cups of fresh vegetables, including an absolute minimum of 1 cup of green leafy vegetables (kale and broccoli are my favorite veggies! I also like bell peppers (all colors), cauliflower, carrots, cabbage, spinach, collards, chards, mushrooms, squash, eggplant, corn, etc.), and I wash all the vegetables. I saute some onion and/or garlic in a pan sprayed with olive oil, then add the vegetables, stirring for about 3-5 minutes so that they are still crisp and retain their vibrant colors. I cook whole grains and store them in my fridge so I can grab one of the cooked grains and throw in about 1/2 - 2/3 of a cup with the vegetables (the whole grain you select can also be prepared separately while preparing the vegetables). Finally, I add a plant-based sauce such as an easy home made nut-based sauce (Alfredo sauce, "not cheese" sauce, pesto sauce, creamy red pepper sauce), or an even easier store-bought marinara sauce (read the label). For a quick curry sauce, I stir in about a tablespoon of curry powder, then stir in light coconut milk and continue stirring for another minute or so, to heat the sauce through and blend the flavors. The possibilities are a seemingly endless combination of vegetables, grains, and sauces! And I didn't even mention beans, legumes, potatoes or other root vegetables, which you can certainly also add as you like!
Picture
Here's an example - I made the dish shown here with roasted garlic, fresh broccoli and kale, and roasted vegetables that I had in the fridge (eggplant, mushrooms, red bell pepper, onion, and garlic). I sauteed the broccoli & kale, then added the roasted veggies and some whole wheat penne pasta that was cooked and also in the fridge. I topped it with a variation of the Raw Vegan Alfredo sauce I had in the fridge (see "healthy recipes" tab, variation 1) and thinned it with a some coconut milk. The whole thing took about 10 minutes to prepare. Very yummy!!!

The proportions I use can easily be scaled up to serve 2 or more for a delicious and satisfying meal in under 30 minutes. Add a green salad and you're set! If you have kids (or adults who act like kids) who don't like vegetables, puree the vegetables into your sauce and serve it over the grains - they'll never taste the difference and they'll get the nutrition!

0 Comments



Leave a Reply.

    Terri Quenzer, PhD

    Terri has a passion for good health and for helping others find happiness in themselves through better health! Through her scientific and life experiences, her goal is to help you reach your healthy goals!

    ​Be The Healthy U!: nominated for San Diego's Best Nutrition/Cooking Classes of 2016!

    Picture
    Catch Terri's interview about plant-based nutrition on KCQB 1170 AM - click here.

    How Not to Die: Terri interviews New York Times Bestselling Author Michael Greger, MD. Listen below.
    Terri speaks with Jordan Hoffman of Jordan Hoffman Acupuncture about what to eat and East vs West.
    Picture

    Click Here To Sign Up For Your Free Newsletter

    RSS Feed

    Archives

    September 2017
    May 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    June 2016
    November 2015
    October 2015
    September 2015
    May 2015
    April 2015
    February 2015
    January 2015
    November 2014
    October 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012

    Categories

    All