The Whole Food
Plant-Based Starter Kit
Written By Goh Kheng Chuan Author of
The Asian Whole Food Plant-Based Cookbook Available Now On Amazon.com
Why Are You Adopting A Whole Food Plant-based (WFPB) Lifestyle? You may already know the health benefits of a whole food plant-based diet which got you wanting to get started immediately. Here just some of the benefits of a WFPB lifestyle. You can start eating this way at any age whether you are 16 or 66 years old, it is good to start now and it is never too late. • • • • • • • • • •
Reverse or to prevent diabetes Prevent and reverse hypertension Prevent and reverse heart disease Live healthier and longer life Prevent cancer, strokes and dementia Lower cholesterol levels Reduce chronic inflammation a silent killer Lose and keep a healthy weight Boost immunity and cellular protection Slow down aging and look younger
What Is A Whole Food Plant Based Lifestyle You should not see the whole food plantbased (WFPB) way of eating as a diet. This is not a diet. When you say you are doing X diet, you often do it for a temporary period of time with a short-term goal. Most people go on a diet to lose weight and when they reach their targeted weight, they revert back to their old eating habits. There is no permanent change in their habits and behaviors. Adopting a WFPB way of eating is a lifestyle change and not a diet. It is a lifestyle that will help you to eat, cook and stay healthy for the rest of your life. It is a decision you make to want to change for a better life. You will be transformed from the way you shop for food, the way you cook and the way you will eat out. You will see food as medicine and food for energy and not something just to please your taste buds. Try it for 30 days and experience the change in you. You will lose the weight and never gain back once you adopt this eating lifestyle.
Principle Of The WFPB Lifestyle The basic principles of a whole-foods, plant-based diet are as follows: - Focus on whole food and avoid all forms of processed food such as fast food, processed meat and junk food such as cookies, potato chips and candy - Avoid all forms of animal products including eggs and dairy products - Eat all kinds of fruits and plants including starchy and nonstarchy vegetables - Eat whole grains, legumes, beans, seeds and nuts - Avoid all refined foods such as refined sugar and white flour - Use oil-free cooking methods (free from vegetable oil and including any oil which are considered healthy such as olive oil) - Minimum use of salt or sodium when preparing food - Replace processed sauce and dressings with home-made no oil, preservative free and chemical flavoring agent free sauce and dressing
NO OIL!
WFPB Is Not The Same As Vegetarian As the food you eat is plant-based, some people confused it with being vegan or a vegetarian. It may seem similar in some ways but it is not the same. Furthermore, not all vegan food is healthy if you eat fries, donuts and pizzas and faked processed meat. The main difference is the reason or rational and belief behind eating plant-based. For vegans or vegetarians, they do it because they believe that animals must not be killed for food. Vegans and vegetarian do it for animals first and health second. For those who are WFPB, they do it because they believe that it is healthy to eat this way and
the main reason for going WFPB is for health reason. WFPB is not motivated by some ethical or religious reason. So, this means that WFPB is more flexible. So, if you are stranded on an island with only fishes to eat, the WFPB guy will eat it for survival till he is rescued but the vegan guy would rather starve than to eat fish. You see the difference?
Going 100% WFPB Or Not? WFPB is flexible. Flexibility here means that you can go 100% WFPB, meaning you avoid completely all animal products or you can go 90% plant-based and 10% animal products such as to allow small amounts of eggs, lean meat or dairy. While doing 100%, WFPB have shown to reverse and prevent diseases, there are also good evidences that consuming a small percentage of healthy animal products (lean meat and seafood products) are equally healthy in a longterm. So, you have a choice here and it all depends on how your body reacts to this change in your eating lifestyle. You are not forced to go 100%, if your body requires some small amount of animal products to function well. We cannot assume that everyone’s body is the same. But overall, research has shown that a largely plant-based eating lifestyle contributes to overall wellness. So, if you can, go 100% and see how you feel.
What Can I Eat? The categories of whole-food plant based food items are categorized into: Fruits: all kinds of fruits - apples, banana, berries, melons, papaya, dragon fruits, watermelon, mango, kiwi, and many more. Vegetables: both leafy greens and non-leafy vegetables. Examples are peppers, corn, avocados, kale, long beans, cauliflower, cabbage, carrots, lettuce, spinach, kale, peas, cucumbers, bak choy, etc. (see shopping list at the end of this ebook).
Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc. Whole grains: This refers to grains, cereals, and other starches in their whole form, such as quinoa, brown rice, red rice, black rice, millet, whole wheat, oats, barley, etc. Legumes: beans of any kind, plus lentils, chickpeas, pulses, and similar ingredients. Nuts And Seeds: almonds, cashews, chia seeds, flaxseeds, pecans, sunflower seeds and many more. Soy Products: Edamame, Tofu, Tempeh and Miso Paste Spices: All spices are allowed
Non-Dairy Milk Non-dairy milk allowed are: • Almond milk • Cashew milk • Coconut milk • Macadamia nut milk
Other Food Products : Fermented Food - miso paste, tempeh, kimchi, sauerkraut Nutritional yeast (for vitamin B12 and protein)
For those not going 100% plant-based, you may include a small portion of animal products. Bear in mind to choose quality products from grocery stores from local farms. Eggs: Pasture-raised when possible. Poultry: Free-range, organic when possible. Beef and pork: Pastured or grass-fed when possible. Seafood: Wild-caught from sustainable fisheries when possible. Dairy: Organic dairy products from pasture-raised animals whenever possible.
What I Can’t Eat • • • • • •
All animal products such as beef, chicken, pork and mutton All kinds of seafood and eggs and dairy products including processed meats All processed meat and food including vegetarian mock meats (non-animal protein ‘meat’). All products that contain refined sugars and their substitutes (pastries, cakes, sweets, candies) All refined vegetable oils and natural oils (olive oil, avocado oil, vegetable oils, coconut oil, etc) All kinds of sauces and dressings that contain oil, artificial flavorings, food additives and preservatives # # For Asian cooking, a small amount of low sodium light soy sauce is allowed but used in moderation. Other forms include tamari, liquid aminos and coconut aminos. Do not use them for every meal to reduce the amount of sodium intake. Do not exceeds more than 2000mg sodium per day in the food or keep to 1000mg to 1500mg per day to maintain a low sodium eating lifestyle. For most Asian recipes, I limit to just one tablespoon of light low sodium soy sauce per meal.
Don’t cut out salt completely unless you have a health condition like high blood pressure. A little salt can make a big difference. When you are eating WFPB, your overall sodium intake is already lower as you are not consuming all the processed junk foods. Choose LOW SODIUM light soy sauce. So, a little pinch of salt or light soy sauce to add to your cooking will be fine. Do not use table refined salt. Use unprocessed natural salt like sea salt or Himalayan pink salt. Of course, as you move along, you will discover new ways to create new flavors than to depend on adding salt alone for better taste.
Sweeteners All natural and artificial sweeteners to be avoided but if you may use a small amount of natural sweetener (from fruit paste or fruit juice) for cooking certain dish it is fine. If needed, to make something sweet, use fruit paste, fruit juice, dates, and some maple syrup. Avoid all other forms of natural or refined sugar and artificial sweeteners such as Stevia and Xylitol. Overall, it is a sugarfree lifestyle. Sugar carving is like drug addiction, it is better to stay away from it all together.
Drinks No sugary drinks allowed. This includes fruit juice from a juicer and all energy drinks. The reason is because when you juice, you leave behind the fiber, and left only the sugar content which is higher than you eat a whole apple or an orange. However, if you use a few tablespoons of freshlysqueezed fruit juice such as an orange for cooking as a natural sweetener, it is allowed as the amount used is very small compared to drinking a full glass of orange juice made from a few oranges. I agree that there is antioxidant benefits from freshly squeezed fruit juice but you will be getting lots of different types of antioxidants and their protection from the vegetables you eat and the whole fruits you will be eating. It is best to stick to drinking plain water, all kinds of tea with no sugar and milk added or coffee black with no milk and sugar but make sure you do not suffer from caffeine addiction. Most people get sick of drinking plain water every day. It need not be boring. Learn to drink new kinds of tea – green tea, mint tea, floral tea, Chinese tea, Jasmine tea etc. Or add a tea spoon of ground ginger powder (in warm water) or just squeeze some lemon into a glass of plain water to make your plain water tastier.
Taste Buds Reset Many have asked me, since we are using less salt, no artificial flavorings, no MSG, no oil, and no sugar to prepare our meals, will the food going to be bland and tasteless? But surprisingly, many
who embark on WFPB eating lifestyle can sustain throughout the year. So, how is this possible? Do you believe that your taste buds has been numbed over the years from eating food that were too salty and sweet. Those high salted potatoes chips, salted nuts and sweet candy bars and, sugary drinks, ice-creams and pastries are responsible for turning your taste buds to this bad state. And when you give it a break, your taste buds will be reset to a higher sensitivity level. Before you start your plant-based lifestyle, eat your favourite meal from a restaurant or a bowl of Thai Tom Yam soup (very salty usually) or your favourite sweet dessert and remember how it tasted. After you finished your 30-days plant-based eating program, come back and taste these same food again. I bet that you will find them overly salty or sweet that you find them disgusting. This is what happened to me. I was shocked that the same food from the same eating outlet, now tasted too salty for my liking and I just cannot continue eating it. This is something that you must experience for yourself in order for you to continue this lifestyle because after this, your taste buds will be more sensitive and slight saltiness and sweetness will make you like the food you eat. Now, this is where real transformation takes place and it sticks with you to make this lifestyle sustainable. If you can do WFPB eating lifestyle for 30 days, you can do for 60 days and as long as you want to. This is where it becomes part of your lifestyle. This is not a diet. A diet has an end point, once a particular goal is reached.
Taste For Oily Food Besides tastes buds, your taste for oil will also change. Those excess oily food that you ate before made you lose your sensitivity to oil. After a plant-based diet, you will never taste oil the same again. You will find it inedible and a turn off with the oil in it. And you wondered how you liked it so much before. In fact, an easy way to know of anything is too oily is that it leave traces of oil on your lips that is overly oily.
Your sense of taste and your taste for oil and fatty food will change. These changes come before the actual weight loss can be seen. But it is a sign that you are on the right track to a healthier you.
Learn To Cook In the beginning, you may not find your plant-based food tasty enough and rather plain unless you have learned to cook plant-based food well, but before you master WFPB cooking, you need to stick to it for this change to happen.
I suggest you take on cooking as a new hobby and you can unlock endless meal ideas and enjoy unlimited flavors and tastes. Cooking allows you to explore many delicious food to eat besides what you are used to eating and at lower cost. Explore the uses of new ingredients and spices. You will also find making your own sauces and dressings a fun activity as you explore different ingredients and tastes. Sauce and dressings when made at home contains no artificial flavourings, preservatives and no oil. That is the healthiest dressings you can eat. In the beginning you may find challenging as you may wonder, how am I to sautee or stir-fry without oil? Well, it is possible with the right method. Buy a plant-based cookbook! Most recipes books are about western WFPB recipes and as an Asian, I find there is a lack of recipes for Asian WFPB food which led me to publish my book, When you cook Asian plant-based dishes, you get lots of practice to stir-fry without oil. If you lack basic cooking skills, sign up for a plant-based cooking course to arm yourself with the right cooking skills and you will never run out of things to eat.
How To Make A Full Meal And Never Be Hungry Everyone can claim to be on a WFPB eating lifestyle but what they eat in a day can be vastly different. There are some people who go to the extreme of eating just raw vegetables and fruits, or just salads. I do not recommend anyone to go to the extreme. The aim is to eat a wide range of whole foods and plants (refer to list at the end of this ebook). Many who are new to the WFPB lifestyle make the mistake of eating only leafy vegetables such as a big salad for lunch and maybe some steamed vegetables in the evening. To create a fuller meal, you need to add some grains and beans and some starchy vegetables into your meals. It is not just about eating leafy vegetables only. For example, if you eat a bowl of spinach, you are going to go hungry in a few hours. But if you add cooked spinach with some grains like brown rice, or with some non-starchy vegetables like cauliflower and even mushrooms, these items will give a fuller meal. If you add a starchy vegetable like sweet potatoes, it makes even a fuller meal. Eating a few green leaves is not going to make a full meal although it is WFPB compliant. Another example would be if you eat a bowl of stir-fried Brussels sprouts with firm toufu, you will feel fuller than just having a green salad. Anyone who follows a eating plan and eats only salads will only give up, as it means getting frequent hunger pangs and food craving.
Add Plant-based Protein Tofu, tempeh, quinoa and beans, legumes, are good source of protein and when you include them in a meal, it helps you to feel full. For example, add some lentils to your salads, make a bowl of broccoli soup and add some beans or lentils. In this way, it gives a fuller meal. The combination is endless, you just need to start thinking creatively.
The WFPB Plate Most WFPB plate guidelines include fruits and seeds in the plate. However, I prefer to have it separated out as for those who have diabetes they must control the amount of fruits intake and for those who have high blood pressure or heart disease, they have to control the intake of nuts and seeds although nuts and seeds have certain health benefits. So, my version of the WFPB plate is as follows: • • • •
Half of your plate is green leafy vegetables. One Quarter for whole grains and legumes One Quarter for non-leafy vegetables including starchy vegetables, tubers and mushrooms. One portion of nuts and seeds
NOTE: Drinking coffee or tea or a glass of water with your meal is not recommended. This is to prevent washing away your stomach acid which is needed to digest your food and turn the food into energy, chemcials and nutrients that your body needs. Water or liquid is recommended after 1 or 2 hours after a meal. No water should also be taken 30 mins before a meal as well.
It is easy, once you get used to this way of adding to your plate. In the beginning, just focus on adding more vegetables and take it from there. Instead of building your plate around meat and fish, now you add green vegetables, non-starchy vegetables, mushrooms, some starchy vegetables, legumes like lentils and beans like chickpeas, kidney beans and grains like brown rice, millet, quinoa, and buckwheat. Learn to cook so you open up a whole new horizon of new foods and tastes.
Can I have a plate with no green leafy vegetables? In my plant-based lifestyle, there are times where you can’t find any leafy green vegetables in a meal. It is fine, just make sure that half of your plate consists of non-starchy vegetables. For example, you can have half the plate of some brown rice, chickpeas and the other half filled with cooked cabbage or cauliflower. Or you can have half a plate of turnips and the other half with some cucumber and potatoes or just pasta. But do not put half the plate with just starchy
vegetables such as potatoes and sweet potatoes as these are high in carbs and if you intend to lose weight, it works against you. To sum up, just make sure 50% of your plate is vegetables - leafy greens or non-starchy vegetables or a mix of both. On days when I find I am not eating enough green leafy vegetables, I can easily make up by blending a cup of green leafy vegetables such as kale, bak choy, Chinese kai lan or even spinach with a fruit such as an apple and drink it down. I can do it in the late afternoon to give me the antioxidants I need. Blending a leafy vegetable and a fruit is great for working people who do not cook at home or are not eating enough greens each day. Organic vegetables and fruits are preferred when using them for blending if you use them raw. Subscribing to an organic vegetable home delivery service is ideal for busy working people to give themselves the needed plants nutrients
and antioxidants. It is recommended from an Asian point of view that no cold food should be taken in the morning. It is best to keep your stomach warm in the morning time, so a smoothie is better taken 2 hours after lunch or anytime in the late afternoon.
Do I Need Supplements? Ensure that when selecting fruits and vegetables you “Eat from The Rainbow”. Eat fruits of different colors, eat a variety of vegetables starchy and non-starchy. Eat grains and legumes. Many Westerners get stuck with just eating pasta and potatoes. Don’t make this mistake. Eat a wide variety of fruits and vegetables and you will get all the nutrients your body needs. A WPFB way of eating can meet all of your nutritional needs but here are a few things to note. Vitamin D: Vitamin D can be obtained through exposure to the sun, as well as mushrooms exposed to sunlight, and from fortified foods. So, don’t always sit at home. Get out and take walks and exercise to enjoy a bit of sunlight for just 20 mins a day is sufficient.
Vitamin B12. : Vitamin B12, is only found in animal foods, so this must be supplemented. Vitamin B12 is important in brain, nerve, and hematologic health and is a factor in a key process called methylation. Methylation regulates homocysteine levels and plays an important role in the control of DNA regulation.Vitamin B12 can be found in fortified foods, like certain cereals, soy milk, and nutritional yeast. An adequate amount of B12 is a dose of 250 micrograms a day or 2,500 micrograms a week.
Before You Start Do a pantry make over. Remove from your fridge and kitchen all non-compliant foods, or give them to your neighbours. When you don’t see them, you will not eat them.
Stock up on plant-based staples that can last awhile: packets of organic beans, peas and legumes. There are many types of vegetables and legumes, don’t buy them all at once. Buy what you like to eat first and try others along the way. Buy fresh herbs and some spices and use them with all your meals.
Transition Meals Ideas Strategy Write down a few staple recipes that are easy to throw together and offer a variety of tastes, textures, and nutrients. A Power Bowl is one way of having all the different plant-based food categories into one plate. A power bowl comprises of a grain or legume, a vegetable, fresh leafy greens and some nuts and seeds. Again, if you don’t know what kind, just search YouTube for
Examples of Power Bowl
An example: Asian Noodles With Vegan Lentils ‘Meatball”
An example: Lentils Soup With Leafy Greens
power bowl ideas. Ideas are endless. Find seven meals that you like to start and find ways to make it plant-based. For example, if you like burgers, think of replacing the meat patties with a vegan one such as one made of beans and lentils. The white bread bun can be replaced with portobello mushrooms or whole meal bread. If you like pasta, think of how to add vegetables on the pasta and remove the meat. If you like tortilla wraps, think of what to fill it with that is plant-based. If not, search Google and you get tons of ideas how on to make a dish plant-based. It is that easy.
Kitchen Basic Tools
Besides the usual pots and pans, it is good to have a blender. NOT A JUICER. When you juice, you are not eating the fibre and that is not what you want. Fiber is the one that has tremendous health benefits. A blender allows you to make a quick smoothie and to make sauces and dressings. You don’t need the expensive super high speed blender like the Vitamix or similar. A reasonable power of say 400-600 watts blender will do a good job to blend smoothie. I rather you save the money for an expensive blender and instead spend it on a low cost blender and a low cost food processor. A food processor costs under $50 and a reasonable blender cost below $70. These tools will not make a dent in your pocket. It does not cost you more than $150 in total. You definitely need a vegetable strainer or a salad spinner as you will be doing more washing of vegetables and fruits. If you can find one, get a salad spinner because it lets you dry your vegetables faster compared to the old fashioned way of washing and drying. It helps to keep your cleaned vegetables fresh longer when it contains less moisture when storing them in the fridge in a container or zip lock bag. Put washed leafy greens in the chiller section of the fridge (not the freezer) or the vegetable drawer of your fridge. When you wash your leafy greens, add some salt or vinegar into the water and rinse off later as it
helps to remove pesticide. I will recommend that you use organic leafy vegetables when possible especially if you adding them to a smoothie. For cooking wise, non-organic vegetables are fine as long as you do a clean wash before cooking. I think an electric steamer is good to have because, it helps to steam vegetables more conveniently. Steaming is a healthy way of cooking. An electric steamer also helps to reheat food easily. Many of the tuber food such as sweet potatoes and potatoes are easily cooked via steaming. These can be added to your leafy greens when making a salad. Steaming leafy greens takes just 5 to 8 minutes usually. An electric steamer with 3 decks allows you to steam 3 different food all at once. If you make beans often (not using canned beans), an electric pressure cooker is a great tool because beans take longer time to cook and you can just set it and let it cook while you can do other chores.
Additional Tips • • • •
Focus on what you can eat and not what you can’t eat. Plan ahead of your meals. Educate yourself on WFPB eating. Mingle with people who practice this new WFPB lifestyle and let them share with you what they know • Learn to cook and you never be hungry. • In the beginning just put more vegetables in your plate. • Learn to eat and cook beans and legumes and tofu and tempeh.
Soaking of Legumes Grains And Nuts All whole grains, nuts, seeds and legumes must be soaked for about 8 to 10 hours before cooking. This is to remove the phytic acids and to release the nutrients inside these seeds and grains so that your body can better digest and convert it into wholesome nutrients and chemcials that your body needs.
• Learn to make amazing sauces and dressings that are oil free and WFPB compliant. • Buy a food processor and you can make lots of delicious food you never eaten before • Do a panty make over by throwing out the junk and processed food and keep the food that are WFPB. • Eat a rainbow and a wide variety of plants and fruits • Stop counting calories, carbs, fats and protein. Just eat more vegetables and you will be slim and healthy. • You lose weight in the kitchen and not at the gym when you go WFPB
Reference Websites 1) www.nutritionfacts.org 2) www.forksoverknives.com 3) www.monkeyandmekitchenadventures.com
Books To Read • • • • • • • • •
How Not to Die – Michael Greger M.D Prevent & Reverse Heart Disease – Caldwell B. Esselstyn Jr., M.D. UnDo It - Dean Ornish, M.D. Super Immunity – Joel Fuhrman M.D. The China Study – T. Colin Campbell PhD Power Foods – Dr. Neal Barnard The Starch Solution – John McDougall M.D. & Mary McDougall Eat to Live – Joel Fuhrman M.D. Reversing Diabetes – Dr. Neal Barnard
FaceBook Groups Asian Whole Food Plant-based Diet Recipes (Wfpb) https://www.facebook.com/groups/982781958475418/ Dr Greger & How Not to Die Independent Support Group https://www.facebook.com/groups/874450206005170/ Forks Over Knives Official Plant-Based Group https://www.facebook.com/groups/FOKPlantBasedCommunity/ Whole-Food-Plant-Based-Diet.com https://www.facebook.com/groups/WholeFoodPlantBasedDiet/
The Asian Whole Food Plant-Based Cookbook Fast And Easy Asian Recipes To Stay Healthy And Prevent Diseases Paperback & Ebook / Full Color / 104 Pages By Goh Kheng Chuan I know changing your eating habits to a whole food plant-based (WFPB) diet can be tough and the last thing you need is a complicated recipe book that requires too many ingredients with complex instructions. This book contains 50 tested and proven Asian inspired whole food plant-based recipes with real photographs of the meals. They are actual meals cooked by me in my whole food plant-based lifestyle. It will make your plant-based eating lifestyle sustainable without worrying about making timeconsuming recipes. Most of the recipes will put food on your table in less than 30 minutes except for Chinese soups which takes a bit longer. This book will show you how to cook Asian plantbased meals fast and easy. No complicated ingredients and spices from all over the world that you can’t even find them in your local stores. There are no complicated steps to follow but simple easy steps. Real recipes, real instructions and real food. It is also aimed at those who are on a limited budget but wanting delicious Asian inspired plant-based meals. If you want to eat beyond raw food and raw salads, this is the book you will need that includes Chinese, Indian, Thai, Japanese and Indonesian inspired meals. You will find easy-to-make recipes such as: - Sweet Sour Chickpeas Meatballs - Miso Mushroom Ramen - Thai-Style Stir-fried Brown Rice Vermicelli - Stir-fried Cauliflower With Shitake Mushrooms - Sweet Corn Winter Melon Dried Mushroom Soup - Stir-fried Indian Curry Cabbage And Spinach - Green Chillies Chana Dal Chutney - Steamed Eggplants With Spicy Sweet Tofu Sauce - Indonesian Spicy Stir-fried Tempeh Noodles and more..... The recipes are whole food plant-based compliant. They are oil-free, refined sugar free, meat free, egg-free, and low sodium or salt free. Learn how to stir-fry without oil, cook and bake without oil and make stir-fried brown rice noodles and even vegan meatballs too! The serving for each recipe is for 1-2 serving so if you don’t like what you prepared, you don’t waste extra ingredients. The recipes are also flexible and you are free to substitute ingredients that you like, or you may not have. Recipes are not cast in stones. Tweak it to your taste or use them to spin off new meal ideas. The recipes also come with cooking tips when relevant so you can learn as you go along to try these tasty recipes in the book. You sure to get lots of practice cooking without oil!
Non-Starchy Vegetables Acorn squash Artichoke hearts Asparagus Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Mushrooms Onions Peppers Radish Spaghetti Squash Tomatoes (yes, technically a fruit) Turnips Zucchini
Leafy Greens Arugula Amaranth Romaine Kale Microgreens Collard Greens Spinach Cabbage Beet Greens Watercress Romaine Lettuce Swiss Chard Endive Bok Choy Turnip Greens Chinese Cabbage Chinese Kale (Kai Lan) Asian Basil Chinese Mustard Pea Shoots Pumpkin Leaves Sweet Potato Leaves Chinese Lettuce Shanghai Chinese chard Choy Sum
Starchy Vegetables Beets Butternut squash Corn Parsnips Pumpkin Sweet potato Yam Potato
Beans and Legumes Adzuki beans Black beans Black-eyed peas Chickpeas Fava beans Kidney beans Lentils Lima beans Mung beans Navy beans Peanuts Peas Pinto beans Split peas String beans White beans
CEREAL AND GRAINS Amaranth Barley Buckwheat Bulgar Cornmeal Couscous Farro Freekeh Kamut Millet Oats and oat bran Orzo Rice (white and brown) Rye Sorghum
Spelt Wheatberries White flour Whole-wheat flour
FRUIT Like vegetables, fresh fruits are one of the main pillars of a vegan diet. Some varieties, like mangos and grapes, are higher in fructose than, say, berries, but unless you’re really trying to watch your sugar intake, the natural kind in fresh fruit shouldn’t be much of an issue. Apple Avocados Bananas Cantaloupe Cherries Figs Grapes Jackfruit Mango Peaches Pears Pineapple Plums Watermelon Berries Blueberries Blackberries Strawberries Raspberries Citrus Grapefruit Lemon Lime Orange Tangerine Dried Fruits Apricots Cranberries Dates Mango
Prunes Raisins
Nuts and Seeds Almonds Brazil Nuts Cashews Chia seeds Flaxseeds Hazelnuts Hemp seeds Macadamia nuts Pecans Pine nuts Pumpkin seeds Sesame seeds Sunflower seeds Tahini (sesame seed butter) Teff Quinoa Walnuts
Herbs And Spices Use a variety of spices and herbs to add flavors to your food when cooking. Basil Chives Cilantro Cinnamon Chili powder Cumin Dill Garlic Green onion Ground ginger Nutmeg Oregano Paprika Parsley Rosemary Thyme Turmeric
About The Author Goh Kheng Chuan is a published author and plant-based lifestyle trainer. He holds a certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies and eCornell, and received his Forks Over Knives Plant-Based Certification from Rouxbe Online Culinary School. He is passionate about plant-based cooking and to help people to live healthy by adopting a whole food plant-based lifestyle. He is the author of The Asian Whole Food Plant-Based Cookbook and the founder of the popular Facbook group, Asian Whole Food Plant-Based Diet Recipes. Goh also offers online coaching, and whole food plant-based courses for busy people who want to eat and live healthy by adopting a whole food plant-based lifestyle in Singapore. Contact Email: wfpbsg@gmail.com
Join My Facebook Group At: Asian Whole Food Plant-based Diet Recipes (Wfpb) https://www.facebook.com/groups/982781958475418/
The Chefs of the
Rouxbe Online Culinary School confer upon
GOH KHENG CHUAN
GOH KHENG CHUAN Plant-Based Nutrition
having fulfilled the requirements of the Forks Over Knives Online Cooking Course, the
Forks Over Knives Plant-Based Certification On recommendation of the faculty this 22nd day of April, 2019
This Seventeenth Day of May, 2019
Chad Sarno, Course Director, VP PlantBased Wellness Rouxbe Online Culinary School
Ken Rubin, Chief Culinary Officer Rouxbe Online Culinary School