[To reach me, post a comment on the QUESTIONS page or message me on facebook: Kathy Andre-Eames]
1. GENERAL PRINCIPLES:
NO MEAT, FISH, DAIRY, EGG.
NO SOS: Sugar, Oil, or Salt (sodium chloride). Use a little sea salt, Celtic or REAL salt from Whole Foods. Do not cook with the salt. Sprinkle a little at the table, on your plate as desired. [Use Stevia as a sugar substitute.]
YES! Whole starches (potatoes, brown rice, corn, barley,millet, wheat, pasta [whole grain or bean pastas are available], coucous, bulgar should comprise 75-80- % of your diet. You will find this so satisfying—no hunger! [This part of the diet comes from Dr. John McDougall!]
YES! Try to eat at least ½ cup of beans each day.
YES! Eat lots of green and other veggies, mushrooms, onions, berries and seeds.
YES! to nuts and seeds. Research shows that though they are high in healthy fats, they do not cause weight gain, but will often help you to lose weight. Eat a hand of walnuts each day to supply some of your Omega 3's. Ground flaxseed, chia, and hemp seeds are also high in Omega 3'. Sprinkle a tablespoon on your oatmeal, soups, salads, etc, at least once a day.I keep a mixture of raw hazelnuts, almonds, brazil nuts and roasted pistachios in a can in the family room and snack on a handful of nuts at least once a day!
YES! Try to eat some raw and some cooked food. Salads are great—one a day if you can do it.
YES! 1-4 fresh/frozen fruits a day. Be sparing with dry fruits (high density in calories).
YES! Dr. Fuhrman recommends G-BOMBS: Greens, Beans, Onions, Mushrooms, Berries, Seeds, especially to keep cancer away!
***NOTE: If you want to buy any packaged foods like a bread, etc., READ THE LABEL. Keep fat as low as possible [1-2 g], keep sodium and sugar to a minimum. Try to keep sodium intake under 1000 mg. a day. Try to eliminate as many processed foods as you can. The advantage of cooking dry beans, fresh produce, etc. is that you can fully control what you put in it!
EAT ORGANIC! If you can't afford all organic, at least purchase GMO-free produce.
HOW TO TRANSITION:
DR. COLIN CAMPBELL: http://nutritionstudies.org/whole-food-plant-based-diet-guide/
TIPS FOR GRADUAL TRANSITION: https://runningonrealfood.com/tips-for-eating-a-plant-based-diet/
2. RECOMMENDED KITCHEN APPLIANCES
Instant pot- This is an incredibly versatile appliance. You can steam veggies or potatoes (in 5-15 minutes), cook rice, make soup, cook dry beans to perfection in 70 minutes or so [without soaking], or use it as a slow cooker. I use mine daily.
How to use Instant Pot: https://www.youtube.com/watch?v=NIBsM_Q__PI
How to cook w/ Instant Pot 101: https://www.youtube.com/watch?v=otPNJMt0OFE
AIR FRYER- This appliance creates great potato wedges—like fried—but with no oil! Simply cut the wedges, sprinkle with a little water, sprinkle your seasoning and air fry for about 20-25 minutes. Try sweet potato wedges sprinkled with turmeric & cinnamon! Pull the fryer drawer out midway and give a good shake to move the wedges around for even frying. Great to heat foods in a little heat-resistant dish, and fantastic to make pita chips or tortilla chips.
MAGIC BULLET FROZEN DESSERT MAKER: So easy to use. Frozen bananas become a great Nice Cream. You can add vanilla, some frozen fruit, etc. Sorbets are a breeze. Just freeze very ripe bananas (leopard brown spots on the skin) or other fruits. Take out what you want to use about 10 minutes to using so they aren’t rock hard. East to assemble and clean.
OSTER 1200 WATT BLENDER w/ SMOOTHIE CUP – I love this blender. Fabulous smoothies, it uses reverse action, chops extremely well, grinds seeds, whatever you need. Walmart carries it. It’s not expensive, but it works as well as the $400 VITAMIX which I used to have. (The Vitamix was 1400 watts.)
3. VIDEOS TO WATCH
FORKS OVER KNIVES https://www.forksoverknives.com/the-film/#gs._tR_HEs [Also available on Netflix or Youtube.]
EAT TO BEAT STRESS! https://www.youtube.com/watch?v=CJ05PpJyMtU
THE STARCH SOLUTION—DR. JOHN McDOUGALL: https://www.youtube.com/watch?v=3N3KDq3jvCE
THE END OF DIETING: HOW TO PREVENT DISEASE -DR. JOEL FUHRMAN https://www.youtube.com/watch?v=uXMzWkzqkao
THE END OF DIABETES & SUPER IMMUNITY –DR. JOEL FUHRMAN https://www.youtube.com/watch?v=vhr-7VLkBy8
HOW NOT TO DIE-- Dr. Michael Greger https://www.youtube.com/watch?v=lXXXygDRyBU
FAST FOOD GENOCIDE: Watch the interview of Dr. Joel Fuhrman and Robert Phillips by talk host on Howard University campus: https://www.youtube.com/watch?v=CGdQr-D4NoA&t=19s
WHY YOU THINK CARBS MAKE YOU FAT: https://www.youtube.com/watch?v=vV0zjvz8FhE
DAMAGE OF OLIVE OIL TO THE ARTERIES: https://www.youtube.com/watch?v=1Ne2-DkKVmw
THE FAT YOU EAT IS THE FAT YOU WEAR! https://www.youtube.com/watch?v=-KBicWwnCdg
No Oil -- Not Even Olive Oil! - Caldwell Esselstyn MD--https://www.youtube.com/watch?v=b_o4YBQPKtQ
WHY DO LATINOS LIVE LONGER—(BEANS)- https://www.youtube.com/watch?v=NO91dfafzGQ
STOP CANCER BEFORE IT STARTS – Dr. Michael Greger
AGING: DR. JOHN McDOUGALL https://www.youtube.com/watch?v=_Ff0YULYCgs
REVERSING AUTOIMMUNE DISEASES w/ whole food:
Dr. Michael Greger: https://nutritionfacts.org/topics/autoimmune-diseases/page/2/
Dr. Brooke Goldner [Lupus] : http://nutritionstudies.org/healing-autoimmune-disease-with-supermarket-foods/
Dr. Brooke Goldner [video]: https://www.youtube.com/watch?v=okThbAAS4pY
REVERSING CANCER WITH PLANT BASED DIET:
DR. MICHAEL GREGER:
DR. COLIN CAMPBELL: https://www.youtube.com/watch?v=-t5WbR6M1yI
DR. JOHN McDOUGALL: https://www.youtube.com/watch?v=OM0BP_6Xj7Y
OTHER HELPFUL WEBSITES:
TOP 20 WHOLE-FOOD PLANT BASED DOCTORS: http://www.theveganjunction.com/top-20-plant-based-health-professionals-to-follow/ This site gives other videos and much information in the section on each doctor. HIGHLY RECOMMENDED!
DR. MICHAEL GREGER: NUTRITION FACTS -- https://nutritionfacts.org/
DR. JOHN McDOUGALL’S WEBSITE: https://www.drmcdougall.com/
4. GOOD WHOLE-FOOD, PLANT-BASED RECIPE WEBSITES:
SAUTEING & BROWNING ONIONS W/O OIL: https://www.youtube.com/watch?v=DlXJVb6FK0c
OIL FREE COOKING & HACKS: https://www.youtube.com/watch?v=QeeJ4vUh0tc
TIPS & TRICKS FOR SUBSTITUTING OILS: https://www.youtube.com/watch?v=ulBupnnbu90
DR. JOHN McDOUGALL: https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/
DR. McDOUGALL HOLIDAY: https://www.drmcdougall.com/health/education/recipes/holiday-meal-planning/
DR. JOEL FURHMAN RECIPES: https://www.drfuhrman.com/recipes?gclid=EAIaIQobChMI_J3ruaiy1wIVBWt-Ch3C1AYAEAAYASAAEgJtSPD_BwE
VEG SOURCE WITH CHEF AJ: http://www.vegsource.com/chef-aj/
FORKS OVER KNIVES: Easy black bean salad- https://www.forksoverknives.com/recipes/easy-black-bean-salad-recipe/#gs.L56mJNE
FORKS OVER KNIVES, Best Recipes of 2016: https://www.forksoverknives.com/10-best-recipes-2016/#gs.6JiTf6M
SUMMER CHICKPEA SALAD: http://plantpoweredkitchen.com/summer-chickpea-salad/
PUMPKIN CHEESE CAKE FOR THANKSGIVING: https://www.thespruce.com/vegan-pumpkin-cheesecake-recipe-3376744
CARROT CAKE BITES (raw and oil—free): https://veggiechick.com/carrot-cake-bites/
GOLDEN MILK (a hot drink): http://www.chickpeaandbean.com/recipe/golden-milk/
MAURITIAN VEGAN RECIPES from Vegan Lovlie: http://veganlovlie.com/
FULL FLAVOR VEGAN (blog): http://www.fullflavorvegan.com/blog/
BEST VEGAN APPLE CRISP: https://minimalistbaker.com/the-best-vegan-apple-crisp/
5. WHAT TO EAT
This page lists some of my favorite recipes to date.
Quinoa salad [Mediterranean or TexMex style w/ parsley, red onions, celery, cranberries, cilantro, corn & bean, fruit/s, etc]
Tex-Mex Salad: Blackbean/corn salad [w/mixed fresh lettuce/greens; organic corn, black or pinto beans, red onion, celery, salsa instead of dressing w lime juice and a dash of balsamic vinegar, topped w avocado and chopped cilantro]
Engine 2 Marinara Sauce on Bean Pasta [w mushrooms, spinach, veggies]
Peas w/ gravy on Millet or mashed potatoes [onions, garlic, red peppers, mushrooms, opt.] [use corn starch to thicken veggie broth for gravy]
Tortillas with all the trim!
Broccoli Rice – w/ red or yellow peppers and mushrooms, Coconut Aminos, topped w/nutritional yeast
Air Roasted Mixed Veggies [ 400 for 20-25 min] with brown rice [22 min. instant pot] or quinoa
Southwest Sauteed Veggies w/ brown rice [kale, carrot, peppers, broccoli, can beans] [Saute veggies and eat on brown rice]
Sunni Bean Burger – [Dr. Joel Fuhrman\ https://www.drfuhrman.com/recipes/49/sunny-bean-burgers
Hummus sandwich w/ Falafel [parsley, spinach, cucumber, tomatoes, siracha] Contains oil, but otherwise, a great choice to eat at any Middle Eastern restaurant
Beans/Rice – varied beans with salsas, beans cooked w bell peppers, onion, garlic, cumin, pepper
Veggie Jambalaya-- Cooked brown rice tossed with sautéed gumbo veggies, lots of onion, garlic, spices, nutritional yeast--try it with curry and black-eyed peas on the side!
Ramen/miso soup - add mushrooms, greens or mixed veggies to low-sodium organic miso & rice noodles
Cabbage soup [stock, cabbage, tomatoes, other veg. any bean]
White bean/Kale- cooked with onions and garlic
Black bean [black beans, corn, red onions, garlic, mushrooms, bok choy, chard, sweet potatoes, sundried tomatoes, Cumin, Oregano, chipotle powder
DRESSINGS: [You can find tons of these on youtube!]
Salsa, Lime juice, balsamic vinegar—my favorite!
Vinegar, mustard, maple syrup blend
White bean – blend with date/s, vinegar, turmeric, tiny garlic
6. WHOLE FOOD, PLANT BASED SHOPPING LIST
WHOLE FOODS- Organic and 365 brands are all GMO free
Lotus Foods: Forbidden Rice Ramen w/ Miso soup,
Millet & Brown Rice w/ Miso soup,
Jade Pearl Rice Ramen w/ Miso soup
Miso – low sodium, organic (fermented soy paste greatfor homemade ramen soups) You can also buy rice noodles to make your own miso soup.
Engine 2 Marinara sauces (oil free)
Eden – Organic Apple Butter (by the peanut butter)
Almond milk ; Coconut water (low sugar) for green smoothies
Nutso: a nut butter--gluten free, 7 nuts and seeds blended into a spread with NO ADDED OIL or sugars; extremely low sodium
Beans – dry & canned: Chickpeas, Black beans, Red beans, White beans, Kidney beans , Lentils
Salsa – 365 brand
Tomato paste & tomatoes-- organic or 365 low or no sodium
Vegetable broth- low sodium
Seasonings: cinnamon, cardamom, garlic powder, onion powder, Southwest seasonings, etc.
Organic ketchup, Sriracha and other sauces, 50% reduced soy sauce
FRESH & FROZEN PRODUCE
Potatoes – white, red, other, all kinds of sweet potatoes
Onions & garlic
Various organic fruits: bananas, pears, orange, limes, lemon, blueberries, cherries, mango, peaches, nectarine, grapes, plum
Spinach, broccoli, beets with their greens, kale, watercress, zucchini, squash, brussels sprouts, cabbage, carrots, cauliflower, tomatoes, peas, celery , etc.
Mushrooms- any kind (I clean, slice, and store in the freezer to throw into many recipes—you can also buy them already sliced!)
BINS – BY THE POUND
Nutritional yeast by the pound
Heritage dry cereal (O’s) by the pound in the bins
Nuts: cashews, brazil, walnuts
Raisins, dates, prunes
Seeds: chia, pumpkin, sunflower, sesame, flaxseed, hemp
Mi Rancho- Organic Corn Tortillas—or any tortillas low in sodium and fat— no sugar
WALMART – I’ve noticed that Walmart is carrying more and more organic and health foods, so be on the lookout!
Applesauce, individual servings, organic only (for oil substitute in baking)
Heritage/Nature’s Path Organic Cereal: Whole O’s (brown rice and corn) or flakes (check cereal content
[In the flour section:] Hemp seeds, chia seeds
Garbanza beans, kidney beans, lentils, pinto beans, black beans, white beans
Cocoa, vanilla, baking powder (aluminum free), baking soda
Limes and lemons
Frozen brown rice to keep on hand for emergencies.
Salsas – great choices: pineapple, mango, corn & bean, etc.
Black Bean dip w/ Chipotle --this delicious product is great for travel or to accompany salads (I love it on rice crackers!)
6. BAKING --General guidelines:
I’ve baked two things: cornbread and brownies, both successful & easy.
Bakeware: You may use a flat pan covered with a silicone sheet which will eliminate oil. Silicone pans are even better. Just pour the batter in and upend the pan after baking. The bread or whatever slips out with absolutely no sticking. No oil needed. Amazon has a great assortment of silicone baking goods.
Oil substitute in the recipe: buy organic, individual servings of applesauce. Substitute the same amount of applesauce for the oil required in the recipe. Works well in anything baked which is slightly sweet or sweet. I’ve seen also that you can use silken tofu. Same amount.
Egg substitute: For each egg, use a tablespoon (or a bit more) of chia seeds in a ½ cup of water or milk that you will use in the recipe. In 10 minutes stir and smooth to remove the little clumps. It turns gelatinous, just like an egg.
EXPERIMENT – Find recipes that look good to you and substitute for eggs and oil. Cookies will probably not be doable—they’re mostly fat.
7. HELPFUL CHARTS
CALORIE DENSITY CHART: EAT TO THE LEFT!