Eating Food should be easy and nothing is easier in the plant-based food then a wrap, burrito or taco. Basically if you are using the small corn tortillas double up, this is how they are served by Mexicans so this has to be the correct way. For non flour, wheat or corn use lettuces or red cabbage or kale. The red cabbage wrap above is filled with sweet peppers, quinoa and cilantro with a bit of Cholula hot sauce and avocado. The tacos are mushroom, onion, bell pepper and a chocolate mole sauce. To bring out more flavor keep hot sauce on hand, sea salt, amino acids and nutritional yeast. Burritos without cheese was a bummer at first but then I started eating burritos with sautéed spinach and mushrooms and that gave me a nice flavor and texture that brought the rest of the items together. The only wrong way to make this stuff is to not add enough stuff. If you can hold it with your thumb and pinky finger you have failed, add more plants and enjoy.
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
Some things to remember is to buy dark leafy greens for iron to fight anemia
veggies to get are
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
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
-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
-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
– veggies dipped in hummus
-blended frozen banana or fruit for a sorbet/ice cream only if you make it
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.
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 tropic 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
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 table-spoon of whole oats this adds a creamy flavor and texture
1 table-spoon 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
Vegan Eggplant Punjab
This looks super fancy I don’t think I can make this, Wrong! It is super easy. The trick is in any situation in the kitchen get water boiling to steam veggies or make rice/ noodles whatever it is that water can slow you down. The next trick is finding premade vegan eggplant Punjab which trader Joes sells. I add onions and green peas to spread serving sizes and add more flavor.
Brown rice tower
Cook the rice whatever kind you like
Jasmine rice always is better with Indian food
while warm scoop it into a mug and pack lightly
flip mug over onto a plate and tap the bottom
Moraccan Carrot Salad wraps
lettuce/kale/large spinach/ lightly steamed cabbage whatever you got
you can add salt and some maple syrup or have plain or add some dressing and mix together
squeeze a lemon
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.
The winners of the giveaway were Rachel Newcomb for Whole and Corey Pyle for The china study cookbook.
I am going up the Northville trail to lake placid in the Adirondacks. There are a lot of great stories about those woods, some are true and some have been embellished. there is an old french man spirit that appears to hikers, bigfoot sightings and other wild man myths. Adirondacks was a nickname given to the Algonquins from a rival tribe it meant bark eater. Sometimes I feel like I am in a tribe of looked down upon plant eaters, especially when people call me rabbit or leaf eater as if I too am less of a man for skipping out on meat. Rip Esselstyn in the book My Beef with meat simply reminds people who plants perk up the pecker. Anyways food hiking food needs to stay light but it doesn’t need to suck. I made my own stuff to control what is in it and what it would taste like.
When backpacking it is all about lightweight stuff you can add water to or eat dry. Bring some treats that you will eat first day to quickly lighten your bag(eat heavy food first). Focus on what could be cooked in a bag, I use ziploc bags and add cold or hot water and wash them in the stream when I am done for later use.
MT. Tempeh and Taters
Tempeh has a 4 day shelf life out of the fridge so I made mashed potatoes as a side
-veggie broth packet for tempeh
when I am ready I will cut up the tempeh and add it to the veggie sauce/broth packet and eat with taters from a bag.
you can also add TVP with more flavoring for a ground beef like texture
Oatmeal is awesome I will add water the night before and often just eat it cold it. Overnight soaking makes even old-fashioned oats soft and if you added dried fruit it can seem almost fresh and plump full of water. The other bonus is if you have no fuel/fire or it is raining you can eat it on the go. There are many options, think theme/flavor and you may even consider savory oatmeal with spices or tropics with mango and coconut or chocolate and nuts.
Mountain man oats
-old fashioned oats
-freeze dried bananas
-freeze dried raspberries
-freeze dried blueberries
For lunches I got seaweed salad and Ramen from Trader Joes. There are a million snacks to choose from but really seek out the unprocessed food bars, raw nuts and unsulphered fruits but do grab something good.
People often ask me, “How can you find the time to do this?” and “It is too complicated or hard to make plantbased/vegan meals.” The reality is that I do make complicated recipes when I am bored or want to try something new. However I do have days when I just want to eat a lot of food and I do not want to wait. Always keep frozen veggies for days like this and other produce with long shelf/fridge life. Such as root vegetables, onions, yams, potatoes, beets, celery root, tubers and squashes. Cruciferous veggies in the fridge like broccoli, kale and cabbage store longer. Last night I just made okra with Cajun spice, beets and kale with sweet & spicy mustard. It was filling, easy, full of nutrients, minerals, vitamins as well as protein, calcium and fiber. Keep it simple so you don’t feel stupid or overworked. Food is fun and should be a simple process.