I really do believe that food is medicine. It has been for eons, but our modern societies have lost much of this knowledge and have exchanged real food for the ease and convenience of packaged and highly processed food. I appreciate some of those conveniences, such as a bag of 100% organic oatmeal or a can of chickpeas when I don't have time to soak dried ones. However, I try to limit packaged foods with a long list of ingredients, especially added sugars, salt, preservatives, and other chemicals that our bodies don't even recognize.
I came across the Plantrician Project whose mission is to educate, equip and empower our physicians, healthcare providers and other health influencers with knowledge about the indisputable benefits of whole food plant-based nutrition.
The Plantrician® Plate offers a visual guide to balanced, plant-based eating, emphasizing whole, nutrient-dense foods that support optimal health. This evidence-based model showcases a variety of greens, vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and spices, providing a foundation for preventing and reversing chronic diseases.
Here are three different ways to replace eggs in your cooking and baking. Some recipes call for a specific one, but you can experiment to find which you prefer depending on the texture and flavors of each.
Mix 1 tablespoon ground raw flaxseed with 2.5 tablespoons warm water.
Let sit for 5 minutes to thicken. Equivalent to 1 egg in recipes.
Mix 1 tablespoon chia seeds to 2.5 tablespoons warm water.
Stir and let rest for 5 minutes to thicken. Equivalent to 1 egg in recipes.
Aquafaba is the thick liquid that's left behind from cooked or canned chickpeas (garbanzo beans).
1 tablespoon equals one egg yolk
2 tablespoons equals one egg white
3 tablespoons equals one whole egg
You may notice that in many of my recipes, I cook in cast iron skillets. This was recommended by my Naturopathic doctor to increase my iron intake in a more natural way than taking a supplement. I try to get as much nutrition for my body as I can from foods and cooking, rather than from supplements in the form of pills or powders. Cooking in cast iron is also great because it can add flavor to your dishes as long as you don't wash them out with soap, and they can be used on the stovetop or in the oven.
These are the foods I eat reguarly (depending on the season). I keep this list in the Notes app on my phone and mark each item that I need to restock. It's a handy tool so that I always have a list of healthy foods before setting food in the store. I buy organic whenever possible.
Click here to expand or collapse the list.
Almond butter
Almonds
Apples
Avocados
Avocado oil
Balsamic vinegar
Barley grain
Beans, dried or canned
Blackberries
Blueberries
Bok choy
Brazil nuts
Broccoli
Broth, Better Than Boullion Vegetable Broth Paste
Brussels sprouts
Buckwheat groats
Bulgur grain
Cabbage
Carrots
Cashews
Cauliflower
Celery
Chard, Swiss
Cherries
Chia seeds
Chickpeas (garbanzo beans)
Coconut milk
Coconut oil
Collard greens
Corn
Cucumbers
Dates
Farro grain
Figs
Flax seeds
Flour (almond, chickpea, coconut)
Garlic
Ginger
Grapefruit
Green beans
Hemp hearts, seeds
Kale
Kiwi
Leeks
Lemons
Lentils, dried
Maple syrup, 100% pure, no sugar added
Match green tea powder
Millet grain
Miso paste
Mushrooms
Nutmeg
Nutritional yeast
Oats, rolled, nothing added
Oats, steelcut
Oat milk
Olive oil
Olives
Onions
Oranges
Peanut butter
Peas
Peaches
Pecans
Peppers
Pine nuts
Prunes
Pumpkin, pureed
Pumpkin seeds
Raspberries
Quinoa
Seaweed, dried
Sesame seeds
Sesame oil
Shallots
Soy milk
Spinach
Sprouts
Squash
Strawberries
Sunflower seeds
Sweet potatoes
Tempe
Tofu
Tomatoes
Turmeric
Vinegar, apple cider
Vinegar, white distilled
Walnuts
Watermelon
Wheat berries
Yams