Wholesome Harvest: A Whole Food Plant-Based Shopping List for a Nourishing Start

 When transitioning to a whole food plant-based (WFPB) diet, having the right ingredients on hand is crucial for a successful and nourishing week. Here's a comprehensive shopping list to get you started on your first week of eating WFPB:

Produce:

- Leafy greens (spinach, kale, arugula, romaine lettuce)

- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

- Colorful vegetables (bell peppers, tomatoes, carrots, beets)

- Fresh herbs (parsley, cilantro, basil)

- Fruits (berries, apples, bananas, citrus fruits)

- Avocados

- Onions and garlic

Grains and Legumes:

- Whole grains (quinoa, brown rice, oats, whole wheat pasta)

- Legumes (lentils, chickpeas, black beans, kidney beans)

- Whole grain bread or wraps (check for no added oils or sugar)

Nuts, Seeds, and Healthy Fats:

- Almonds, walnuts, cashews, or any other preferred nuts

- Chia seeds, flaxseeds, or hemp seeds

- Natural nut or seed butter (peanut butter, almond butter, tahini)

- Avocado or coconut oil (for cooking)

Plant-Based Proteins:

- Firm tofu

- Tempeh

- Plant-based protein sources (such as seitan, edamame, or plant-based protein powders if desired)

Dairy Alternatives:

- Unsweetened plant-based milk (almond, soy, oat, hemp)

- Unsweetened plant-based yogurt (optional)

Pantry Staples:

- Herbs and spices (turmeric, cumin, paprika, cinnamon, etc.)

- Low-sodium vegetable broth or bouillon cubes

- Nutritional yeast (for a cheesy flavor)

- Balsamic vinegar or apple cider vinegar

- Tamari or low-sodium soy sauce (if not gluten-sensitive)

- Dried herbs (oregano, thyme, rosemary)

- Dijon mustard

- Whole grain flour (for baking, if desired)

- Natural sweeteners (dates, maple syrup, or stevia)

Snacks and Miscellaneous:

- Fresh or dried fruit for snacking

- Raw or roasted unsalted nuts

- Air-popped popcorn (for a healthy snack)

- Hummus or homemade dips (such as salsa or guacamole)

- Dark chocolate (70% cocoa or higher)

Remember to prioritize organic and locally sourced options when available, and opt for whole foods without added sugars, oils, or artificial additives. Adjust the quantities based on your preferences and the number of servings you plan to have during the week.

With this shopping list in hand, you're well-prepared to kickstart your first week of delicious and nutritious whole food plant-based eating. Enjoy exploring new flavors, experimenting with recipes, and embracing the vibrant world of plant-based nourishment!

Disclaimer: The information provided in this shopping list and any accompanying content is for general informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided in this shopping list or related content is solely at your own risk. The author and OpenAI assume no responsibility for any consequences that may arise from following the suggestions outlined herein. It is recommended to consult a healthcare professional or registered dietitian before making significant changes to your diet or lifestyle.

Embracing Wholeness: A Beginner's Guide to a Whole Food Plant-Based Diet

Welcome, health enthusiasts and aspiring wellness warriors, to a journey of vibrant nourishment and holistic well-being! If you've been contemplating a shift towards a more sustainable, compassionate, and healthful lifestyle, there's no better time to explore the wonders of a Whole Food Plant-Based (WFPB) diet. In this blog post, we'll delve into the essentials and provide you with practical tips to kickstart your adventure towards a healthier and more fulfilling way of eating.

1. Understanding the Essence of a Whole Food Plant-Based Diet:

At its core, a WFPB diet emphasizes the consumption of whole, unrefined plant-based foods while minimizing or eliminating animal products and processed foods. It's a lifestyle choice that embraces the incredible array of fruits, vegetables, legumes, whole grains, nuts, and seeds nature offers us.

2. Plant-Based Pantry Staples:

To embark on your WFPB journey, it's essential to stock your pantry with wholesome staples. Fill your shelves with vibrant produce, including leafy greens, colorful fruits, and an assortment of vegetables. Whole grains like quinoa, brown rice, and oats will provide sustenance, while legumes such as lentils, chickpeas, and black beans offer a protein-packed punch. Don't forget to keep a variety of nuts, seeds, herbs, and spices to enhance flavors and provide essential nutrients.

3. Gradual Transition:

Transitioning to a WFPB diet can be an exciting process, but it's essential to be patient with yourself. Instead of overwhelming yourself with drastic changes, consider taking small steps towards incorporating more plant-based foods into your meals. Begin by introducing meatless Mondays or experimenting with new vegetable-based recipes each week. Slowly, you'll discover a world of flavors and textures that will make your taste buds dance with delight.

4. Meal Planning and Prepping:

Meal planning and prepping are invaluable tools on your WFPB journey. Dedicate some time each week to plan your meals, ensuring they include a balance of macronutrients and a wide variety of plant-based ingredients. Batch-cook your grains, legumes, and roasted vegetables to have them readily available for quick and nourishing meals throughout the week. Investing in quality food containers will make it easier to pack and transport your homemade meals, encouraging healthier choices on the go.

5. Exploring New Flavors and Recipes:

One of the joys of embracing a WFPB lifestyle is the opportunity to explore an array of exciting flavors and recipes. Dive into the world of plant-based cookbooks, online resources, and cooking blogs to discover mouthwatering creations that align with your preferences and dietary needs. From vibrant salads and hearty stews to plant-based burgers and delectable desserts, the possibilities are endless.

6. Nurturing Mind and Body:

Remember, a WFPB diet isn't solely about the food on your plate. It's a holistic approach that nurtures both your mind and body. Embrace regular physical activity, prioritize sleep, and practice mindful eating. Connect with nature, engage in stress-reducing activities, and surround yourself with a supportive community to enhance your overall well-being.

Conclusion:

Embarking on a Whole Food Plant-Based journey is an invitation to reclaim your health, nourish your body with wholesome goodness, and make a positive impact on the planet. By embracing this lifestyle, you align yourself with a community of like-minded individuals who believe in the power of conscious eating. Remember, every step you take towards a WFPB diet is a step towards a healthier, more compassionate future. So, lace up your apron, explore the wonders of plant-based cuisine, and savor the transformative benefits of a whole food plant-based lifestyle.

Disclaimer: The information provided in this shopping list and any accompanying content is for general informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided in this shopping list or related content is solely at your own risk. The author and OpenAI assume no responsibility for any consequences that may arise from following the suggestions outlined herein. It is recommended to consult a healthcare professional or registered dietitian before making significant changes to your diet or lifestyle.

Reintroducing Brown Girls Eat Healthy

 Welcome to the captivating world of Brown Girls Eat Healthy, where culture, flavor, and wellness harmoniously converge. Allow us to introduce you to the visionary behind this empowering platform, who proudly embodies the title "Brown Girls Eat Healthy."

Hailing from a rich tapestry of backgrounds, our blogger embraces her African American, and British heritage with boundless pride. Her multicultural upbringing has instilled in her a deep appreciation for the diverse culinary traditions and flavors that grace her table.

Brown Girls Eat Healthy stands as a testament to the vibrant fusion of these cultures, celebrating the intersectionality of African,

 American, and British influences in the realm of wellness. Our blogger fearlessly explores the synergies between these worlds, weaving them into a tapestry of wholesome whole food plant based recipes, mindful living, and self-care practices.

Guided by a deep-rooted connection to her African American, and British roots, our blogger defies conventional boundaries and expands the horizons of health and wellness. She expertly blends traditional ingredients and contemporary nutrition to create a harmonious balance that nourishes the body, mind, and spirit.

Through her captivating storytelling and mouthwatering culinary creations, our blogger invites you to embark on a transformative journey of self-discovery and cultural exploration. She beautifully showcases how the interplay of heritage and wellness can enhance our lives, fostering a profound connection to our roots while embracing a path towards well-being.

Beyond the realm of recipes, Brown Girls Eat Healthy serves as a vibrant community—a safe haven where individuals from diverse backgrounds can come together, support one another, and celebrate their shared love for Whole Food Plant Based nourishing living.

Brown Girls Eat Healthy warmly invites you to join this empowering movement. Together, let us embark on an extraordinary voyage that embraces the beauty of multiculturalism and the transformative power of mindful living.

Caffeine Free Vegan Pumpkin Spice Latte with made with PERO

Vegan pumpkin spice latte with made with PERO,it soooo good!

For 1 mug full

2 to 3 tbsp canned pumpkin 1/2 tsp vanilla 1/2 tsp pumpkin pie spice 1/2 milk or vanilla soy/almond (since I used soy-milk I added a little coconut oil for richness)

Stir into 1 mug of Hot PERO and enjoy!

Sure I would love to come over but....

How do you go to dinner at someones house and tell them... Oh by the way, I do not eat the following...

Dairy including 

-butter 

-milk 

-cheese

-eggs 

-Meat this includes chicken, since people seem to think chicken is not meat.

-white flour (pasta or bread)

-white rice

-MSG (including anything I think might contain MSG)

-Food coloring

-high fructose corn syrup

-artificial sweeteners

-corn chips with salt 

-olive oil or most other oils ( I only use Coconut and Avocado oil)

-Alcohol 

-Tea 

-Coffee

-Caffeine

-and just for fun...anything light pink (because it looks like pus) Sorry I know that was gross! There is an entire cat story to go with that, if you want to know it just ask me...

Dang, what do I eat? 

Everything Else! ( I have included links to some of my most used recipes) 

• All kinds of Veggies especially when they are roasted!  (you can use avocado oil or coconut oil if you want) 
• Fruits
• Whole wheat pasta and bread
• Soups.... Yum!!!
  
  
  
  
  
  
  
  
  
• Smoothies--- I love Smoothies! 
• Salads 
• Nuts
• Beans 
• Hummus 

• Baked Tofu and Stir fried Tofu 
• Stir Fry-  with brown rice, frozen veggies and marinated and sauteed tofu. I sub Tofu for the chicken. 
• Pancakes- I use Trader Joes mix and Flax eggs, I also sub Apple Sauce for Oil in this recipe and when baking.
• Wraps w/ veggis and hummus or left over chili or banana + PB
• No Bake Energy Bites found here
• Chili This one
• Spaghetti recipe from the My Beef with Meat Cookbook I love this cookbook!!!
• Pb &J 
• Corn Chex!
• Oatmeal with lots of toppings like PB, Chia, Nuts, Berries, Bananas, Honey, and Overnight Oats
• Spring rolls (Homemade) 
  
  
  
  
  
• Homemade  Salad Dressing This is my Fav I add water instead of oil and a little extra vinegar. 

Okay there are more things I can list but these are our FAVorite recipes!!! If you have any question just ask! 

I guess now that I wrote this post, I can direct my future dinner companions over here. :)

My Clean Eating Refrigerator

Hi Friends!!! 

Updated 10/16/13

I wanted to do a post of with pics of my whats in my fridge, mainly because I get asked "what do you eat" usually in a perplexed tone of voice. I generally just say "real food" and I know that can sound sarcastic even though I don't mean it to be. It's just that real whole foods do not have brand names.

This has been a few years in the making, so if this is where you want to be please do not be discouraged. I began by making small changes and eliminating or replacing one unhealthy item or group at a time. 

To be honest when I would watch those weight loss shows where somebody goes in and throws away everything and refills the kitchen with all healthy food, I would have two thoughts, #1 Wow how lucky they are to have a fresh start and #2 what a waste! I don't believe that is the best way to change your diet (as in lifestyle). I think we each have to make the choices that are right for us at the time and eventually we will get to where we want to be. I am very much still a work in progress. 

With all that said here you go a look inside my fridge...

• Soy and Almond milks 
• Condiments to make sauces and salad dressings. 
• Vegan Mayo aka Veganaise 
• Organic Chocolate syrup for My kiddo.
• Chia drinks YUM! 
• Wheat Germ (I put in in oatmeal) Flax-seed is in the freezer.
• Lemon and Lime Juice, I also buy fresh but it is nice to have these just in case. 
• Yogurts <--vegan
• Tortillas 

• Lots of fresh fruits and veggies think salads and stir fry and veggie sandwiches. 
• Eggs for quick meal or snack  (Since I wrote this I stopped eating eggs)
• Dates and Figs (snacks) 
• Earth balance butter, It is a vegan butter I tried to do with out butter but I am not there yet. 
• Miso paste for miso soups and dressings.
• Tofu for dinners and in smoothies.
• I also put the spinach and kale in my smoothies! 
• Last but not least Cheese shhhh.... I am just not ready to say bu-bye to cheese either...one day... I no longer eat Cheese! 

As you have noticed there is no meat or cows milk, we have given these up totally. I do eat fish occasionally , I have canned tuna in the pantry and Salmon and Tilapia in the freezer. 

I will have to do a follow up pantry post.

but here is a quick summary

Canned fruits and veggies

Canned and dried beans

A couple of different kinds of rice

cereals like oatmeal and granola  

Olive oil I have replaced olive oil with coconut oil and avocodo oil.
Apple Cider Vinegar

Soy Sauce for my stir fry

Thank you for reading!

Eating Healthy for 99 cents

I often hear "eating healthy is expensive" or "I can't afford to eat healthy" Well I am here to tell you that is a myth. I started changing my diet when I was unemployed in 2009. I figured... I am home anyway, so I might as well learn something new and do something productive with my days. Since that time I have been employed, unemployed, in between and a full time student, so I think I have come up with some ways to eat healthy on a budget, no matter how much time you have.

The first one I will share with you is The 99 cents store.

This is a quick post so I am just going to post the very amateur pictures I took during my trip to 99c store, last week.  This way you can get an idea for some of the items they sell. But Really there is soooo much more...I will be back with more tips....

yams

celery, radishes, green onions, carrots

avocado, oranges,

broccoli, oranges, mushrooms

portabella mushrooms

dark chocolate (thats healthy right?)

more shrooms 

cabbage

18 eggs, this is the only item that costs more than 1.99

Dried beans- black-white-pinto- Lentils- brown rice- split peas whole wheat pasta

Lots of spices and herbs

Cantaloupe & tomatoes 3 kinds 

Lemon

Potatoes- 4 different kinds

squash-onions-cucumbers artichokes-zucchini 

Yogurt regular and greek

Mixed veggies and bagged salads

dried fruits

all kind of containers to pack your food to go

sauces and dressings

I did this post super fast, so there might be a pic that is a duplicate.