Whole Foods Plant Based (WFPB)
No oils added. Limited Salt and Sugar.

Having been interested in healthy eating all my life, I shifted from a basically Mediterranean diet to WFPB December, 2019 for health reasons.

A very dear friend has been WFPB for 9 years now and she and her family have had marvelous results, so I was very encouraged and motivated. I follow Dr. Caldwell Esselstyn and Dr. McDougall.  Full disclosure, I am not totally compliant, but strive to get closer each day.  To learn more about Dr. Esselstyn's philosophy and the science behind it you can go to the following links.
https://www.virtua.org/articles/prevent-and-reverse-heart-disease-with-a-plant-based-diet
 
https://www.youtube.com/watch?v=ZC3wRx4vV7g

I have found many helpful hints in some of the groups posting on Face Book and many times the same questions are repeated, so I thought I would put some of the answers in a consolidated space.  I'd also like to share some delicious recipes.


One question that is frequently asked is: What do you eat for breakfast?

I think the most popular is oat meal.  Old fashioned is the best, but I like quick and it works for me.  You can mix in any fruit you like.  I usually add finely chopped kale or spinach, apples, and bananas.  Also, I sometimes use blueberries or other berries. Occasionally, raisins, but be mindful they have lots of sugar so use them sparingly.

Another favorite breakfast is WFPB pancakes.  If any are left, put in fridge and they make a great quick snack with a piece of fruit.  (Recipe is below.) Of course, you can eat anything for breakfast that you want- veglette or any leftovers.

What do you drink?  I have one cup of decaffeinated coffee in the morning (I know, it has a little caffeine). The rest of the day I have lemon water or herbal teas.

I also like a home-made roll (recipe below) and I dip it in black cherry balsamic vinegar. Yum, yum!


WFPB Whole Wheat Yeast Rolls, NOA
Ingredients:
  • ½ cup very warm water
  • 1 cup (approximately) potato yeast* (room temperature) OR 1 package dry yeast
  • 2 ½ cups whole wheat flour
  • 1 teaspoon salt
  • 1 tablespoon maple syrup
  • 1 tablespoon molasses
Directions:
  1. Preheat oven to 350 degrees F.
  2. Mix flour and salt and make a well.
  3. Mix warm water and yeast together in mixing cup.  Stir in maple syrup and molasses.
  4. Pour into flour and stir until forms ball. (I use my mixer with dough hook.)
  5. Knead until elastic (about 2 minutes). Flour hands, if dough is too sticky.
  6. Cover dough ball and let rise in warm place approximately 1 hour. (Typically, whole wheat baked goods do not rise very much).
  7. Separate into 8 or 12  balls, shape into rolls (I like flat rolls so I can use them as sandwich buns, too), place in parchment lined pan, prick top with fork (helps them rise), cover and let rise in warm place 30 minutes or until doubled.
  8. Bake at 350 for 25 – 30 minutes or until hollow sounding when tapped.
Enjoy!
Note:  These are my go-to bread.  I slice and freeze them and take them out and toast them, as needed.
*You can find how to make potato yeast on You Tube.
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Simple Balsamic Vinegar Dressing/Dip

1/3 cup flavored balsamic vinegar (e.g., Black cherry or blackberry lime)
juice of 1 lemon

Mix well and store in air tight container.  Keeps 1 - 2 weeks.

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WFPB Whole Wheat Pancakes, NOA
Ingredients:
  • 2 ripe bananas
  • 2 tablespoons vinegar
  • ½ cup whole wheat flour (can use buckwheat flour, if gluten intolerant)
  • ½ cup oatmeal
  • ½ cup cornmeal
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 ½ cups unsweetened almond (any plant based) milk
 
Directions:
  1. Mash bananas well.
  2. Add vinegar and mix well.
  3. Add whole wheat flour, oatmeal and cornmeal on top of banana mixture.
  4. Gently mix in the baking powder and soda into the flour mixture.
  5. Add almond milk and stir all ingredients well.
  6. Bake in non-stick skillet, turning once. (Make sure it is hot when you start – splash drops of water and let them evaporate.  The first batch seems to take forever, but don’t try turning until batter looks dry on top and edges are starting to brown.)
  7. Serve with apple sauce, fruit, or a little maple syrup.
Enjoy!
Note:  Put any leftovers in fridge and have them as a snack with or without fruit.
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WFPB Vegelette
Ingredients :
  • 2 tablespoons diced onions
  • 2 tablespoons diced bell peppers (green, red, yellow or orange)
  • 1/4 cup vegetable broth, water or wine
  • Season with Mrs. Dash or your favorite seasonings and herbs
Suggested Ingredients (use what you like or have on hand):
  • 4 or 5 small mushrooms
  • 1/4 cup chopped kale or spinach
  • 1/4 cup stalks from Chinese cabbage
  • 1/4 cup chopped tomatoes
For a heartier or south western dish you can add:
  • 1/4 cup corn kernels
  • 1/4 cup black beans

Directions:
  1. Saute all chosen ingredients starting with onions and bell peppers.  Add the items that take longer to cook first and end with spinach and tomatoes (if used).
  2. Plate up like an omelette and serve with your favorite WFPB bread or rolls.
Enjoy!
What's for Lunch/Dinner?