Thinking of trying a Plant-Based diet and cooking with plants but not sure where to start? Do not worry, in this beginner’s guide, we will guide you on what you need to do. Remember any new journey takes focus and good mental discipline.
What Is Cooking with Plants
Cooking with plants is also referred to as a plant-based diet or a vegetarian/vegan diet. Each of these diets has its own level of discipline. We are focusing on the most discipline which is cooking with plants for a vegan diet.
The main point of all of the diets and the aim of cooking with plants is to save the plant and reduce the amount of animal food intake.
As a company, we have done a lot of research of the year and found that the body moves through different stages. Which means that the body needs different things. The female body goes through more changes and requires more variety. One month keto, One-month high protein. This post is all about cooking with plants. We have a few more on the other diets to help you identify when you need to change and rotate your diet.
Cooking with Plants guide
Cooking with plants, Shopping list
Before we head out to the shops we need to understand what types of foods are looking to buy. When we look at cooking with plants we are aiming to mainly use Wholefoods and non-processed and environment-friendly, like vegetables, fruits, whole grains, legumes, seeds, and nuts.
This will test and develop your cooking and food preparation skills. So having all the right kitchen tools are key.
Kitchen Knives:
Hands down the most important tools in your kitchen.
- Chef’s Knife:
- Paring Knife:
- Bread Knife:
Blender/Juicer
The main job of a juicer is to separate the fiber from the vegetables and fruit making it very easy to drink.
A blender keeps everything together. This creates a thicker drink and less of the food is broken down making the drink making it very thick. Both of them are good for nutritional fitness and health.
Slower cooker/Slademaster/crookpot
One of the main points of cooking with plants is not to speed up the process of cooking. The goal is to cooking with plants slowly. So the main nutrients are not lost. A slow cooker and crookpot are amazing for this.
In order to obtain the most highly nutritional fruits and vegetables. Try and use local sources foods as much as possible. seek out your local farmers’ market. Here’s the USDA directory for United States farmers’ markets.
Here are 4 daily food to use when cooking with plants and fruits
1.Leafy greens and cruciferous vegetables
These are the most micronutrient dense foods you can consume when you are on a plant-base diet. A key ingredient when cooking with plants. They are the healthiest food you can eat but the one food most people choose not to eat.
2.Berries
These are high in anti-inflammatory and anti-cancer properties. The most vibrantly colored fruits are the highest in value. They and only consume organic berries
3.Flaxseeds, nuts, and seeds
These are a must. Just by eating a quarter cup of a nut mix can add two years to your life. You can balance your fat intake from eating flaxseeds and walnuts. Both of these are high in Omega 3
4.Onions and garlic
The power of these two is amazing. Garlic is one of the most basic forms of medician.A half of cup of onion has been shown to reduce the risk of certain cancers. So when cooking with plants and adding in onions and garlic. Try and cut them at least 15min before cooking them to allow them to release properties of health.
Vegetables
- Lettuce
- Kale
- Spinach
- Cabbage
- Swiss Chard
- Arugula
- Bok Choy
- Collard Greens
- Mustard Greens
- Endive
- Carrots
- Beets
- Turnips
- Sweet Potato
- Potato
- Radishes
- Garlic
- Onions
- Asparagus
- Celery
- Broccoli
- Zucchini
- Squash
- Eggplant
- Cucumber
- Peas
- Tomato
- Bell Pepper
- Cauliflower
- Mushrooms
Fruit
- Whole fruit (not canned)
- Citrus Fruits
- Apples
- Pears
- Plums
- Peaches
- Berries
- Grapes
- Melon
- Bananas
- Pineapple
- Mango
- Kiwi
Legumes
- Beans
- Peas
- Peanuts
- Chickpeas
Nuts & Seeds
- Almonds
- Cashews
- Walnuts
- Pumpkin Seeds
- Chia Seeds
- Flaxseed
- Natural Peanut Butter
Plant-Based Diet Protein Sources
- Lentils:
- Natto
- Chickpeas
- Quinoa
- Almonds
- Chia Seeds
- Tempeh
- Edamame
5 Important Items to include in cooking with plants diet
1. Eat real food
When cooking with plants and eating or following this type of system. It is very easy to eat poorly and create health problems. So number one is to make 90% of the cooking and eating with real food. One of the main things that people will consume on a plant-based diet is processed soy.
The real deal in small amounts is great for the body.The genetically modified soy causes digestive problems. This is due to the digestive enzymes inhibitors and protease inhibitors in soya.
2.Supplement with vitamin K2
D/k2
This is important for heart and skeletal system. I would recommend between 80-100 mocogram a day.supported by intake of some good fats like avocado Asparagus,Broccoil,cabbage,beef liver,spinach. Remembering that is is a fat-soluble vitamin. So very important to balance on a plant-based diet.This is key for blood clotting. Bone formation and repair.Doesn’t work well in the environment of antibiotics.
3.Supplement with vitamin D3
DLUX 3000
This is vital for strong bones and teeth. Also supporting hormone and steroid precursors.Vitamin D is both a Vitamin and hormone.It is key to absorption and utilization of calcium and phosphorus.Excessive calcium intake can decrease Vit D intake.
4.Getting your Vitamin A
Country dry Vitamin A
This is key to helping maintain bones and balance the reproductive system.It also helps to maintain skin health.This can be found in green leafy vegatables,apricots,carrots and butter,The balance of vitaim E and Mineral zinc is needed for proper function of vitamin A
5.Getting Vitamin B12
B12
Needed to prevent anaemia Helps folic acid regulating red blood cell formation aids digestion.Signs of poor B12 Poor hair condition,eczema,fatigue.Mainly found in meat and Alfalfa.
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