Plant-based grocery list and meal plan

I just came up with this list for a friend who is on a plant strong low sodium diet and is eating a unprocessed plant-based diet. I know there are a lot of ways to make this taste better but this was also made for someone with the lowest income that is possible and still be able to reside in NYC. He is also brand new to cooking so I didn’t want to burden him with too many new ingredients and new sauces. What a lot of people do not realize especially veg heads is that natural whole plant fruits and vegetables can be foreign to most humans. The other shocking fact to some is that if you are a smart shopper you can eat all of these foods while on food stamps or below the poverty line.

Shopping list for one person for one week worth of groceries

14Vegetables

Some things to remember is to buy dark leafy greens for iron to fight anemia

veggies to get are

broccoli,

kale,

mustard greens,

Swiss chard,

cucumbers,

carrots, radishes, tomatoes,artichokes,cauliflower,

Brussels sprout,eggplant, mushrooms, salad greens,

sweet potatoes onions, corn,(roasting potatoes)

 

14Fruits Go to the market and try fruits in season they are cheaper some fruits to get are Apples, Melons, Bananas, berries, plums, apricots, nectarines, oranges, limes, lemons,

There are many more fruits and vegetables, buy and eat as many as you would like they are all good for you.

Oats and grains

Old fashioned oats for oatmeal

Bread should say 100%whole wheat if it doesn’t do not eat it.

Brown rice, quinoa

Brown rice pasta or 100%whole wheat pasta

Proteins

Quinoa, Lentils, Beans, black, pinto, kidney all beans are good for you, hummus

Almond milk, soy milk, coconut milk,

Protein is in everything as long as you are eating whole plant based foods you are getting protein here are some examples Watercress 84%, Mushrooms 56%, Spinach 50%, Sprouts 35+

  • Kidney Beans 58%, Navy Beans 37%, Soybeans 35% Wheat Germ 26%, Rye 18%, Oatmeal 17%, Pumpkin Seeds 18%, Sunflower Seeds 16%, Cantaloupes 10%, Peaches 9%, Oranges 8%

 

Sauces and condiments

Most are very high in sodium and corn syrup/sugar read the labels

Spaghetti sauce, low sodium soy sauce, mustard, salt and pepper, hot sauce, apple cider vinegar, lime and lemon, balsamic vinegar, nutritional yeast, ketchup

 

Breakfast

-Cereal/oatmeal with fruit almond milk add some ground flax seed

-breakfast smoothie 1 cup of spinach, almond milk, berries, banana, tablespoon of ground flax seed

Lunch

-Biggest salad of your life Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado.  For sauce braggs aminos, lemon juice, apple cider vinegar

-Kale salad chopped with cut up apples, berries, and squeezed lemon

-garden salad spinach, tomatoes, cucumber and carrots

Snacks

-Cut fruit

– veggies dipped in hummus

-blended frozen banana or fruit for a sorbet/ice cream only if you make it

Dinner

all options below need to include a large portion of dark leafy greens

Burritos, with kale

Spaghetti, with chopped kale or spinach in the sauce

– Quinoa/brown rice and veggies (mushrooms, onions, corn, peas, cabbage)

– Rice and beans with corn and onions kale and hot sauce

-pizza toast whole wheat bread, tortilla or baked potato put spaghetti sauce and cooked spinach on top and add cooked veggies like onions, olives, eggplant, squash, broccoli

-Tofu/mashed potatoes cut and boil potatoes until soft cut or smoosh with a fork add fresh chopped dill and nutrional yeast or a pinch of salt add some green peas to top it off. Cut tofu drain water and heat in a pan add sauce of choice and eat with potatoes

– Stir fry cook rice and in another pot cook vegetables combine ingredients and maybe some tofu add low sodium soy sauce and eat

I also encourage making large batches and freezing in Ziploc bags here are some that I made for him.

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Chia drink to replace your morning coffee

chia Now I know you are thinking that  there is no way this could replace your morning cup of Joe but for a large majority of people we thought nothing could replace our fried chicken, barbecue, ice cream and cheese so let’s try it. This is not the master cleanse and this is not for detoxing it is an electrolyte, simple & complex carb (slow digesting/longer fuel) sweet and tangy drink. Chia seeds sitting in any liquid will become chewy like tapioca, this is the complex carb and lime mixed with maple syrup is a nice limeade. The water is cooling and hydrates the body and wakes up the organs. I suggest pure maple syrup over agave due to the difference in which the agave spikes blood sugar and is highly processed even though it is sold as a health item.

If you are still not convinced to make a switch might I add something that has been bothering me about many so-called health nuts. You eat a whole foods diet and make sure everything you eat is organic but then you are drinking alcohol, coffee and or smoking. This is a little ridiculous to promote health and strive to eat the very best things while putting acid and chemicals into your body by means of liquid or smoke. I do not expect people to be perfect but maybe look at how you are living your own life and see if there can be any improvements for your health and well being.

Nude Breeze on the Beach or Coconut Mango banana smoothie (V)

 

If blenders existed on the night of the last supper Jesus would have requested this beauty. I considered calling it “Breast Milk of Angels” or “Ice Bath in the Tropics” but stuck with “Nude Breeze on the Beach”. When you take your first sip regardless of being on a tropical island or not you will feel the warm sun on your skin and smell the tropic fruit as a cool breeze cools your bare skin. There are a few ways to make it I will write out the recipe and put the alternative items in parenthesis.

(Vegan) Coconut Mango banana smoothie the last smoothie recipe you will ever need

recipe

1.5 frozen banana (5 soaked dates)

10 soaked cashews (almonds/ almond butter/ more almond milk)

1/2 cup of frozen mango (papaya/ banana/ peaches/ nectarine)

2 cups of  water

1 cup of almond milk

2-3 tablespoon of whole oats this adds a creamy flavor and texture

1 tablespoon of shredded unsweetened coconut flakes blended add some extra on top

always put liquid first and pulverize dry ingredients second and then add frozen items

and add more liquid as needed to blend completely.smoothie

Vegan Stir Fry being poor doesn’t mean eating poor

photo

 

After four years of NYC living you become aware of things you may want more than others and what luxuries you cannot live without. For me I want to see a movie in the theater once in a while have AC blasting during the summer and eating out on occasion. I thought plant-based diets would be very hard when my paycheck needed to be stretched but it is just the opposite I have more food than ever before and it is always good. I always keep frozen cooked rice and quinoa in the freezer and blocks of tofu in the fridge. Stir-fry is a combo of everything leftover and somehow it always taste good. Stir-fry does not need oil you can make it with water. My favorite places to eat out tend to be themed or recipes from the poorest parts of the world. Poor people of the world tend to eat cleaner and not lack nutrients like the affluent people of America. To conclude we need not fret as plant eaters when money gets tight our food is still good, readily available and chock full of nutrients. Eat clean and be happy.

My beef with Meat author Rip Essylstyn

Food Revolution April May 2nd 2013 highlights

The recordings are free to listen to here for 24 hrs after the live broadcast. There is a full week of guest speakers. Today’s speakers will not be available after 9am PDT USA. Before I continue I would like to make it clear that this is a summary of what the speakers have said and the points I felt were relevant and most interesting.

rip_esslstyn-5[1]Rip Esslstyn author of My beef with Meat engine2diet.com

– People with desk jobs and bad sleep can gain 5-10 lbs a year.

– We need to reclaim our lives by gaining control of our health.

– There is nothing radical or extreme about eating plant-based. We can talk endlessly about why the standard american diet is extreme. The peer-reviewed studies are crystal clear that the health issues Americans are dealing with can be reversed with lifestyle.

– Oil is the new snake oil Erectile Dysfunction is a clear sign of heart disease and can easily be reversed with a plant-based diet.

-Carbs aren’t bad. Processed carbs make us fat and are bad.

– Whole grains, unprocessed intact oats, rice, grain, legumes are all very healthy types of carbs.

– Plant-based lifestyles go against the grain of what is currently popular but this will change with education. Once people understand what certain foods do to the body and how to replace those foods they will change.

Mike Adams founder of naturalnews.com

– Lead poisoning is possibly one of the reasons Rome fell and nutrition can be many reasons why communities and countries fall apart.

-Quit experimenting on us! Metals, GMO seeds, and chemicals should be tested in bio hazard facilities, not on us.

– Chronic disease can be cured by getting people to focus on eating food with minerals and nutrients.

– Factory farms feed their animals GMOs and when we eat those animals we are a part of the chain that destroys and rapes the earth of its good resources.

– Organic food is real food. There should be campaigns labeling conventional food with all of the poisons/ pesticides and health warnings.

– The word natural is very misleading and needs to be regulated.

– Grow as much as you can with heirloom seeds and feed trace minerals to your own soil to get strong nutrient rich vegetables.

Keep GE Salmon Off Our Tables

               

Tell Supermarkets, Food Companies, and Seafood Restaurants to Reject GE Salmon! Sign The Petition here

As you know, genetically engineered (GE) salmon, the first GE animal meant for human consumption, may soon be approved by the Food and Drug Administration. Center for Food Safety, along with Friends of the Earth and a coalition of thirty consumer, food safety, fishing, environmental, sustainable agriculture, parent, public health and animal welfare organizations, has launched a national campaign to keep GE salmon out of our supermarkets and off our plates. 

Since the FDA has stated that it will likely not require GE fish to be labeled, consumers will have no way of avoiding GE salmon unless companies make clear to consumers where they stand on the issue.  Over the last month, we’ve sent letters to the nation’s top grocery stores, seafood companies, and seafood restaurants asking them to commit not to sell genetically engineered fish should it come to market. Some of the biggest grocery stores in the U.S. have already replied, stating that they will not sell genetically engineered salmon in their stores, including: Whole Foods, Trader Joes, Marsh Supermarkets, Aldi, H-E-B, Hy-Vee, and PCC Natural Markets.[1] Seafood companies like Crown Prince and EcoFish have also told CFS they will not buy GE salmon. Additionally, over 400 chefs and restaurants have pledged not to intentionally purchase, sell, or serve genetically engineered salmon in their restaurants.[2] But there are a lot more companies yet to sign!

Sign thePetition  Telling Supermarkets, Food Companies, and Seafood Restaurants to Reject GE Salmon repost from centerforfoodsafety.org

Food Revolution summit 2013 free online listening

I just listened to today’s first speakers Dr Hyman author of Your Blood sugar solution, Kris Carr author of Crazy sexy cancer and Dr Dean Ornish. The recordings are free to listen to here for 24 hrs after the live broadcast. There is a full week of guest speakers. Today’s speakers will not be available after 9am PDT USA. For anyone that missed it I will summarize all the speakers remarks for the next few days.

Dr Hyman author of Your Blood sugar solution

– one sugar free/ diet soda consumed by women increases the chance of diabetes by 33%

– 95% of Diabetes can be prevented by lifestyle and it is reversible.

– High blood pressure, diabetes, belly fat, memory loss, stroke, heart disease are all the same problem and the solution is the same. Which is to change lifestyle to a whole foods plant based diet.

– What you put on the end of your fork is more important than any pill you will find at the bottom of a bottle. If there was a pill that worked better than diet change I would prescribe it to all of my patients.

Kris Carr stage 4 cancer survivor author of crazy sexy cancer

– Diet at time of diagnosis was worst than standard American diet. Lots of fast food, processed and junk.

– the crazy sexy diet is plant-based, vegan, green juices, green smoothies and 1/2 plate should always be fresh vegetables or fruit.

– Increase alkaline decrease acidity

– plant based milks are not substitutions they are upgrades

– It is selfish to not take care of yourself because someday someone will have to take care of you. People are digging their graves with their forks and spoons.

Dr Dean Ornish founder of Preventative Medicine research

– Drugs and surgeries are needed and wonderful when someone is having a heart attack. Preventative lifestyle change can only be that, preventative. At time of heart attack it is too late to change. However afterwards it is worthwhile to make a lifestyle to not experience a heart attack again.

– It does not matter how old, sick or genetic history, you change your lifestyle, you improve your health, it is never too late.

-A Mediterranean diet prevents stroke in comparison to less healthy diets, but this was the only true conclusion of recent studies. Mediterranean diet does not improve health better than low fat diets.

– In the next few years diabetes will effect 50% of all Americans