The whole food, plant-based diet is probably the healthiest and most natural way to eat.
It includes nutritious, fiber-rich and micronutrient-abundant plant foods and excludes all the controversial and unhealthy animal and processed products. Plant-based food is so colorful, appetizing and full of natural aromas.
By getting rid of all the unhealthy ingredients in our diet, we leave space for such a variety of tasty foods that are much more enjoyable. And healthier. Cheaper. Eco-friendly.
Eating plant-based usually means vegan, although some people might add honey and a bit of animal products. Most people use plant-based and vegan interchangeably, though.
What is a Whole Food, Plant-Based Diet?
Whole food, plant-based basically means eating plant foods as they are in nature and minimally processing them:
Whole foods or unprocessed foods, are natural foods that are not refined in any way. Basically, the food is not altered in any significant way like transforming beets into sugar or olives into oil (you can blend your kale and banana into a smoothie or grind your flax seeds).
Plant-based, meaning the food comes only from plants, and no animal products such as meat or dairy are used.
What to eat on a whole food, plant-based diet
The main food groups in a whole food, plant-based diet are:
You should avoid sugars, even ‘natural’ ones like maple syrup and agave since these have little fiber and act as sugars in the body. Use them as condiments. Eating a whole wheat cookie with a bit of maple syrup (or even sugar) in it is better than feeling deprived and giving up altogether.
These creamy chocolate overnight oats are a perfect quick and easy make-ahead breakfast or snack. They are healthy, made with just a few ingredients, and naturally sweetened with fruit. The recipe is vegan, gluten-free, and refined sugar-free.
This is one deliciously creamy quinoa breakfast bowl that will help you start your day in the healthiest way possible. It's so easy to make, fresh and truly satisfying. This bowl is gluten-free, vegan, oil-free and has no added sugar. It is easy to make and a great way to use leftover quinoa.
These healthy veggie burgers are loaded with zucchini, potatoes, carrot, and onion for a tasty pattie that's easy to make. They are baked, not fried, and hold well together. They're also vegan, nut-free, gluten-free and oil-free.
These cute vegan brownie hearts are so easy to make. They require no baking, only 4 simple ingredients and minimal effort. And you've got a healthy Valentine's or other special occasion dessert or snack.
This vegan tofu and spinach scramble is a simple and healthy alternative to scrambled eggs, without all the cholesterol. It is very quick and easy to make, ready in about 10 mins. Perfect for a healthy breakfast or brunch.
This easy baked oatmeal is delicious and healthy all in one. Made with 6 simple ingredients, it's perfect for family breakfast, brunch, snack, or even dessert. It has a wonderful texture combined with juicy blueberries and cacao that make it phenomenal.
Easy vegan pasta salad with olives, sweet corn, carrot, and fresh dill tossed with homemade creamy avocado dressing. It is filling but still light, can be served as a main meal or as a side dish. It's ready in 15 mins, has no added oil, and can be made gluten-free.
This healthy Chickpea Mediterranean Salad is easy to make and full of flavor for a quick side dish or a light meal. It is packed with protein, fiber, and colorful veggies. The recipe is vegan, whole food, GF, oil-free, and nut-free.
These apple oatmeal cookies are just another delicious fruity variety of oatmeal cookies you should try! Made with 6 simple ingredients, these quick and easy apple oatmeal cookies are perfect for breakfast or snack.
This healthy 4-ingredient lentil bread is packed with protein and highly nutritious. It is filling and satiating. It's made only with whole lentils, making it grain-free and gluten-free. The recipe is also vegan, contains no oil, no flour, no eggs or dairy.
Flavorful vegan Butternut Squash Soup that is so creamy, warm, and nourishing. Seasoned with fresh ginger and turmeric this is one perfect immune-boosting recipe! It is easy and simple to make, ready in just 30 mins and is naturally gluten-free.
This recipe is healthy,plant-based (dairy-free, egg-free), and oil-free.
This is one delicious homemade burger recipe that is packed with healthy plant protein and is so flavorful. This Sweet Potato Quinoa Burger is gluten-free, baked (not fried), made with simple pantry ingredients. It is easy, satisfying, and totally yummy!
This delicious Alfalfa Sprouts Salad features fresh and juicy alfalfa sprouts, cucumber, carrot, shredded sweet apple, and corn. All that is topped with a magic oil-free garlicky dressing for a complete mind-blowing taste!
This is the best zucchini spread that is so creamy and light. It has a perfectly silky texture and is full of flavor. The recipe is plant-based (no eggs, dairy-free), oil-free, naturally gluten-free, and ready in just 15 mins.
This hearty and warming 1-pot Chickpea Broccoli Soup is loaded with all kinds of healthy veggies for extra nutrition. It is plant-based (no eggs, dairy-free), free of oil and other processed ingredients, can be made gluten-free. It is also easy to make and comes together in less than 30 mins!
These baked Lentil Meatballs are tossed in a simple tomato sauce to create this delicious and comforting plant-based meal. These meat-free lentil balls are healthy, oil-free, packed with protein, and easy to make.
This Oat Balls Soup is warm, hearty, nourishing, and packed with flavor! It requires only simple ingredients and is a delicious blend of flavors that is ready in about 30 mins. It is perfect for a healthy, rich, and comforting dinner or lunch!
These rich creamy mushrooms are seasoned with curry powder, garlic, and soy sauce served over delicious soft and fluffy white bean mash. A comforting plant-based meal that is creamy and hearty, perfect for any time of the day.
This easy and healthy zucchini dip is made with walnuts, red onion, garlic, lemon, dill, and mix of seasoning! Ready in less than 20 mins, this is the perfect zucchini recipe for this season! It is plant-based, gluten-free, and oil-free.
Rich pumpkin flavor oat cookies, naturally sweetened with dates and enriched with chia seeds. A splendid blend of orange and cinnamon fills the air. This is one really fantastic pumpkin cookies recipe!
This is a wonderful plant-based, oil-free recipe that is prepared with only whole food ingredients.
A delicate mix of cauliflower, celery, carrot, and other healthy bright vegetables, seasoned with paprika and garam masala. An enchanting taste of sweet, hot and savory ingredients with a creamy and rich texture.
A warm and comforting soup loaded with healthy mushrooms and other veggies to keep your immune system sharp! So rich and flavorful plant-based recipe! It is oil-free, rich in fiber, can be made gluten-free, and is ready in less than 30 mins.
Fresh avocado mashed with some garlic, basil, turmeric, and other aromatic herbs. Combined with soft chickpeas for the most creamy and tasty spread ever! This homemade recipe is prepared with only whole plant food ingredients and is absolutely oil-free!
A super fresh and colorful salad made with only plant-based ingredients. Absolutely oil-free! Green salad, cucumber, cherry tomatoes, green onions all mixed together with super nutritious broccoli and delicious tofu cubes!
One super easy and tasty soup with a great variety of healthy vegetables in it! Truly healthy meal requiring minimal fussing around in the kitchen. Without any added oils with only whole plant ingredients.
Prepared with simple whole plant food ingredients, without any oil.
The rich, sweet flavor of the squash pairs perfectly with the slightly sour taste of the sun-dried tomatoes. Enjoy!
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Venelina Dove, M.D.
I’m Venny, I am a medical doctor and I believe great health stems from eating whole plant foods.
Here you’ll find delicious (mostly) oil-free whole food, plant-based recipes and learn how food makes you healthy!