I’ve enjoyed lots of red lentil curry, dal, and lentil pasta sauce, I know there’s a lot of versatility so I’d like to hear your thoughts!

Okay so in struggling to come up with a few other meals I'm working towards 7 total aka 1 each day of the week so far I have 3 pretty solid ones, what are some other easy simple recipes that cover a good amount of nutrients?

1. Peanut tofu with rice/quinoa, crispy kale and peas
2. Rice bowl with sweet potatoes, chickpeas, and kale or bell peppers
3. Cauliflower zucchini and chickpea tacos

Anyone have recommendations on smoothies without bananas? I've been wanting to start drinking smoothies again and all the recipes I can find have bananas as a base. I love bananas but they've been wrecking my stomach lately so I'm looking for another base.

2 years ago in 2022, I bought this Machine on HSN with 30% cashback ($196.23) after moving to my new home.

This has been a great machine to make nut milk and nut milk coffee.

Simple get a filter, put some nuts (Cashew, Soybean, Pecan, or sunflower seeds, Walnut, Almonds), you can make a tasty nut milk or nut milk coffee within 8 - 16 minutes.

Today, I saw them is on-sale, if anyone consider buying a milk maker or nut milk coffee maker, you can take advantage of this deal. This is a great deal since it included all necessary accessories for free. They usually do promotion at the year end.

https://preview.redd.it/03rvm0fo5wzd1.jpg?width=921&format=pjpg&auto=webp&s=78311146dda05d62e635faebd847eb4c9c82a8a3

Hi all,

Been plant based for over 3 years now but over the last few months I have had bad burping, bloating and a lump sensation in my throat along with post nasal drip. Been and forth with the doctors but it seems my symptoms may be consistent with GERD.

I often have massive meals and eat to the point of bursting because I always wanted to ensure I had enough calories and nutrition.

I do wonder if this has caused some of this issues or whether it is something I am eating specifically.

Does anyone have any experience with GERD and any tips? Would appreciate it very much.

🙏

Hi,

For some time I've been experimenting with different types of flours.

Chickpea flour - Ok but once you try and make something like flatbread, or actual bread for that matter, or any other type of recipe that requires firm dough and not alot of liquid, the proteins in the flour make everything HELLA dry. Also, the next day your baked goods will be alot dryer. Probably accounts for every type of flour with a high protein content? This flour makes me and my stomach feel 10.000 times better than using regular or spelt flour.

Almond flour

Don't understand this one yet... Too crumbly, doesn't stick, weird texture... I don't know...

My go-to is mostly to make savoury pancakes but I'm looking for more ease. Perhaps some recipes I can put in the oven or even in a bread machine. Tried making lentil bread a couple times. Nice, but not super easy. Also haven't nailed the texture yet.

Which flour is your favorite flour and recipes to make with it?

Thanks!

Vegan here trying to eat less processed protein sources; can you guys answer a question I have? After being consistent, do your farts still smell like death after consuming legumes like every other day?

So I'm a gadget person. I have an air fryer, vitamix, creami and all the toys! But I'm going to travel to Paris for a month and trying to figure out how to cook without my gadgets or my rack of 100 spices and that I can eat in month. I may buy a small magic bullet but trying to think of other things I can make just with a stove/oven and basic pots and maybe 1 or 2 spices (garlic/onion I can go though in a month). If anyone has visited grocery stores in Paris, interested in what you found that you loved (also wheat/gluten-free and no tomato). So far I have stir fry's, oatmeal, chickpea sandwiches (found a v/gf bakery), soups (but no cashew sauce! how will i live!). Any ideas would be appreciated.

Feels like I have eat way more greens to feel full compared to meat. Any tips welcome.

Do y’all buy organic or regular canned beans? Is organic really important with canned beans?

So my breakfast most weekday mornings with a smoothie and some oats. My smoothies generally consists of soymilk, frozen berries, greens like kale or spinich, and some ginger thrown in for flavor. Is there anything I could/should add that I am missing out on? If it matters I'm in my mid 30's and an endurance athlete (middle distance triathlon).

I started a PBD on June 1st and since then I’ve lost 25lbs, I feel like I have unlimited energy, and just a few weeks ago I found out my ldl cholesterol dropped 50pts. I’m not quite there on where my ldl needs to be so I decided to ramp it up and stop eating all oil, avocados, and nuts as suggested by plant based doctors like Esselstyn, Barnard, and McDougal. Since that time I’ve been having issues in the bathroom and I suspect getting rid of these foods might be why. If anyone else is on this type of diet can you please share your experience and offer any suggestions?

Edit: I have Cronometer. Just a Quick Look at the before and after oil, nuts, avocados. In both before and after I’m getting 40-60 g of fiber a day. Before fat was 75-90g depending if I had an avocado that day and now I’m at ~30g daily.

WFPB fuel for the work day.

Harvest veggies dosa with chickpeas, cauliflower, and sweet potato. Umami veggies sipping broth.

Nest Cafe - Denver, CO

I’ve been on a weight loss journey for a few months now, but I’ve hit a plateau. My weight has stayed the same despite sticking to my calorie deficit. What can I do to break through the plateau?

Hello everyone,

I browse through this sub a lot and I understand most people here follow a lower fat diet and are generally against cooking oils. I just had a few questions about dietary fat, saturated fat in particular. I was not able to find much evidence or studies on them so thought people on this sub might have any theories or evidence for those questions. Some of them are more related to members of this sub while others are about broader topics.

1. How low do you keep your dietary fat? On your macros, what percentage does fat make up? 20 - 30% or lower?
2. Why no oil? As far as I am aware, most cultures have traditionally used some form of oil for millenia. Example: olive oil on the Mediterranean region, peanut/soybean/sesame oil in China, sesame/mustard/coconut oil in India, etc. Was the oil used in lower amounts compared to how much we have today?

Now the broader questions:

1. Why are higher fat diets unhealthy? I see that higher fat diets usually have higher rates of heart disease. Is there any mechanism that causes this? Or is it simple CICO? Like is there a biochemical mechanism that puts people on higher fat diets more at risk for heart disease or is it something like higher fat means higher calories so people but on more fat tissue resulting in heart disease?
2. Why is saturated fat bad for us? There is so much evidence to suggest that higher saturated fat is a risk factor for variouses diseases. What causes saturated food to be unhealthy for us?

I am mostly following the principles of starch solution. Basing my diet on starchy foods and supplementing with fruits and vegetables. I still have about 1 tbsp of oil for cooking and an ounce of nuts for healthy fats. My macros are something like 65% carb 20% protein and 15% fat. For now, I am not letting perfect be the enemy of good and making sure I am enjoying food. But I will tweak my diet as I get new information.

I’m thinking of changing my diet to one loosely inspired by the starch solution. It would basically be three meals, about 700 calories each of:

Breakfast - Mostly bananas but with maybe some other fruit like blueberries/black berries etc. Lunch - Red beans and rice. I usually get the Uncle Ben’s:). Maybe a piece of white bread too. Dinner - Red beans and rice, piece of white bread. Or sometimes instead a large plate of mashed potatoes. I might eat a little fruit too to get something sweet.

I’m home usually 4 days a week, and on those days I would probably snack on non-starchy vegetables throughout the day.

My goal isn’t really to lose weight, it’s more to maintain my health as I get older. I’m at an ok BMI already.

Thoughts? Would I be in danger of under nourishing myself? My wife thinks it sounds unhealthy.

So I've been pretty overweight most of my life and have a lot of health issues and migraines a lot so I'm not a stranger to dieting, but going PB is the one thing I've never tried.

Im going to try for 2 weeks and see how it goes. If you have any tips to make the transition easier that would be awesome, but I'm honestly just looking for some support because staying strict on a diet is hard and sucks when you feel like your doing it alone:)

Thanks guys:D

Hospital food: when I listed my diet as vegan, they actually sent a dietitian to talk to me. “You know that is so restrictive? don’t you mean just vegetarian?” “Yeah but I attribute most of the health metrics I have gained because of it.” And I explained a bit. (Lowered cholesterol, 34 lbs of weight loss,lowering A1c)

“Okay” And she left. However, while there were a few options there weren’t many. For example: there was a black been burger, but since I was listed as being on a heart healthy diet as well, that was denied to me mostly. Reason:sodium. They had the same veggies most of the days:green beans,or carrots. No bean or lentil dishes except one day I had a small bowl of black beans. Oatmeal for breakfast every morning. Every meal had an accompanying slip of paper identifying the macros for the meal. Every meal was less than 200 calories. Granted the salad dressings were 190 but I stopped getting the salads because they were so loaded with cucumbers which I hate. One of the women who took our orders, tried very hard to find things for me. One evening, she came in all excited because her boss whipped up a tofu and veggie medley bowl. One morning she suggested a tofu scramble and asked how it was. I said not very good. I said.. needed hot sauce. She rustled up some Tabasco packets. I still ordered oat meal though.

Hey, everyone!

The seasonal vagabonds seems to have caught me. I don’t really have much of an appetite right now, but I was wondering if there are certain foods that might help boost the immune system?

I know to eat purees and soups because they are easier to digest; read somewhere that garlic and a spoonful of vinegar can also be beneficial. Would be grateful for the advice! 🙏

Tell us what you've been eating this week or what you'll be eating the rest of the week! Bonus if you can link photos and recipes. :)

Hello everyone! I am curious to find out how converting to plant-based diets have positively benefited your mental health! Information on physiological effects are widespread already - I am looking for stories of people who have gained newfound mental clarity, reduced anxiety etc etc.

Any personal stories would really help me (and the broader community) make a deeper commitment into this way of life ☺️

I have had some slight constipation since starting to log my calories and after looking at the fiber amounts per day, they are on the low end.

I am looking at the foods I have eaten, and I think some issues have been that I eat most days 200g of dry white rice, because its easy to make in a rice cooker and I have a big bag of it and like the taste. And I have tofu with that, and that alone takes me to about 1000 calories but neither tofu or the white rice have much fiber to them.

The issue is that making a meal of rice and tofu and vegetables is so easy and I love eating it, I dont want to give it up, but if I have no other option I guess I need to switch things up.

I am new here.
I really enjoy learning and exchanging opinions.

I can feel that some people on this group don't like that.
I don't really understand why exactly.

So basically.
I will let you decide to stop me.

View Poll

Well, Some Drs and Health Gurus claim that to avoid eating Garlic as a food, is good and recommended.

While many others claim that it is anti-Inflammatory.

How much to consume Garlic? How Often? In Which Methods?
In certain times? As a remedy or as a food? How to cook it? not to cook it?

Let me know in the comments your experience and Ideas on Garlic Consumption.

Mods previously deleted this post because I didn’t provide the recipe on time. Sorry guys, I didn’t realize the recipe was mandatory! So here it is:

PURPLE SWEET POTATO ROTI:

Ingredients: 1 purple sweet potato 1 1/2 cup of flour (preferably whole wheat)

Instructions:

1. Peel the skin of the sweet potato and cut it into chunks. Set the chunks to boil until mashable.
2. Strain the boiled sweet potato chunks. Pour them into a mixing bowl and mash.
3. Add 1 cup of flour into the potato mash and initially mix it with a spoon. Be careful because it will be hot. After it’s a bit mixed, you can combine it with your hands. Knead the mix into a dough.
4. Set the dough aside in the mixing bowl covered for around 10 min. In the meantime, set aside a cup of flour and cover your rolling surface with flour.
5. After ten minutes, pull off about a ping pong size chunk from the dough and roll it into a ball in your hands. Gently press the ball with your palms so it forms into a mochi shape. Then coat both sides of the mochi shaped dough with flour.
6. Place the mochi shaped dough piece on the floured surface and roll with a rolling pin into a very thin circle (which is your uncooked roti).
7. Being a pan to low-medium heat. Once the pan is warm, add the uncooked roti to the pan. Leave it for about 30 seconds before flipping it. If you see bubbles forming, it means the roti is cooking. Be careful that it doesn’t burn.
8. Once it’s cooked on both sides, set it aside. Repeat steps 5 to 8 for the remainder of the dough and that will complete your rotis.

PUMPKIN TOFU CURRY:

Ingredients: 1/2 can of pumpkin purée 1/2 block of extra firm or superfirm tofu 1/2 white or red onion 2-3 cloves garlic 1-2 inch piece of ginger root 1 tbsp tomato purée 1-2 tbsp of hemp seeds 2-3 tbsp of fenugreek (essential for authenticity)

Spices: 1-2 tsp of coriander powder 1/2 tsp black pepper 1/4-1/2 tsp red chili powder (depending on heat tolerance) 1/4 tsp cumin powder 1/4 tsp turmeric Salt to taste

Instructions:

1. Water sauté chopped onion, garlic and ginger on low-medium heat. Ensure it doesn’t burn.
2. Add the spices and combine very briefly before pouring in the pumpkin purée. Again, make sure the spices don’t burn (I highly recommend portioning out the spice mix ahead of time).
3. Stir in 1/3 cup of water and combine to cook. Add in tomato purée and hemp seeds.
4. After it’s cooked for 2-3 minutes, stirring constantly to ensure that it doesn’t burn, blend with an immersion blender (I used the nutribullet variety). If you don’t have one, you can wait for the mixture to cool and add it to a conventional blender, but then this will take a bit longer.
5. Once you’ve blended the mixture into a smooth gravy, add tofu cut into blocks and dried fenugreek leaves. Cook for another 3-5 minutes, stirring constantly and ensuring that the bottom isn’t burning.
6. After it’s cooked for those 3-5 minutes, it’s ready!

DATE & NUT & BEETROOT BALLS

Ingredients: 2 dates 1/3 cup oats 1/4 cup walnuts 2 tsp beetroot powder

Instructions:

1. Blend the oats and the beetroot powder into a flour using a blender.
2. Keeping the oats in the blender, add in pitted dates and walnuts. Continue blending. This should create a sticky, combined “dough”
3. Collect the contents of the blender into a mixing bowl. Pull small pieces off and roll into balls.
4. Set the balls into a bowl for serving. Sprinkle additional beetroot powder on the balls for color.

Whether cooked, fresh, as a green smoothie, isolated or frozen... why is that? Since 3 months wfpb