We often hear that a healthy way of eating takes a lot of time and prep work; some people think that we need more money for it, or that the plant-based menu is boring and monotonous.
With this blog post, we will break any such myth and show you how a plant-based menu can be delicious, varied, and accessible to everyone and at the same time receive all nutritional values that our body needs for healthy and strong function and good energetic flow.
Our suggestions for a simple replacement of conventional foods with plant-based ones
Plant-based milk or beverages - In bigger supermarkets, their choice increases daily, but we can also make them ourselves. We suggest that you select them according to your preferences in taste and the nutritional value you want to bring into your diet - for more fat (also protein) choose nut and seed milk, for more carbohydrates choose grain-based beverages.
Coconut
Almond
Hemp
Hazelnut
Rice
Millet
Soy
We can also simply replace dairy products with plant-based products.
Yogurt (coconut, almond,...)
Cream (coconut,...)
Plant-based butter, curd, and cheese are increasingly available on the market - there are few options with healthy ingredients, so check the declaration before buying.
Spreads (almond, soy, cashew nut,...)
Proteins are present in many plant-based foods - legumes, seeds, and nuts can be bought in any store.
Lentil (red, yellow, green, black beluga)
Chickpeas
Beans
Lupini beans
Soybeans
Tofu
Tempeh
Mushrooms
Peanuts
Seeds (hemp, flax, sunflower, pumpkin, chia, and sesame)
Nuts (almonds, walnuts, and cashews,...)
Plant-based protein powders (e.g. rice, pea, hemp, pumpkin protein,...)
When choosing healthy fats, we advise you to use whole fats (like seeds and nuts) in addition to oils. Choose between:
Olives
Avocado
Nuts
Seeds
Nut and seed butter (tahini, almond, hazelnut butter,...)
Olive oil
Coconut oil
Sesame oil
Pumpkin seed oil
Whole grains (including cereal)
Buckwheat
Millet
Quinoa
Rice
Polenta
Gluten-free oats
Flours:
Buckwheat
Millet
Gluten-free oat
Rice
Corn
Quinoa
Chickpea
Almond
Pasta lovers have more and more options for pasta made from healthy whole grains and legumes.
You can spice up your dishes with various foods with more intensive taste:
All fresh and dry herbs and spices (smoked if we like the taste of barbecue)
Dried mushrooms
Tamari soy sauce
Umeboshi plum/paste
Inactive nutritional yeast (it gives slightly nutty and cheesy flavor)
Algae topping (if we like the taste of the sea and want to increase mineral intake - particularly iodine)
Black Himalayan salt (if we miss the flavor and smell of eggs)
Whole-grain mustard
Sauerkraut
Kimchi
Some pickled foods
Balsamic vinegar
Apple cider vinegar
Bourbon vanilla
Raw cacao
Plenty of plant-based healthy desserts and snacks are also available. We can treat ourselves or take them with us when we don't have enough time to prepare our own (either way, before buying, see the declaration on the product):
Dark chocolate with a high percentage of cacao
Raw chocolate
Energy bars
Protein bars
Protein energy balls
Some ice cream
Popcorn
Kale chips
Algae chips
Dried fruit and nuts mix
All fresh vegetables have a place at the very top of the shopping list - root vegetables, cruciferous vegetables, green leafy vegetables, lettuce, sprouts,... and fruit. Certain seasonal vegetables and fruit can be stored in a freezer and this way they are always at hand. However, many of the foods mentioned above can be stored in our pantry for a longer time. When possible, the foods should be organic and mostly locally produced - purchased on the farmer's market or in health food stores (and even better, from our garden).
We certainly don't need to have all of the products in order to prepare a nutritious meal - we suggest that you adapt the shopping list according to your taste and lifestyle and choose your favorite products from each group and at the same time stay open to new flavors and a variety of options. Enjoy creating and combining.
