Healthy Plant Based Meals

Plan your meals from this  plant based lists of foods, fruits, herbs and spices.

Health Education is the key to a healthy lifestyle and longevity, barring accidents, natural disasters of hereditary conditions, if you eat from this menu, you are most likely to drastically lower the cost of health care, pay fewer visits to the doctor, consume fewer pills and be more productive.

Have a pocket guide or a booklet with all the possible health foods and their health benefits and risks, including the foods that might only be known in certain geographical areas, should become like having the Bible or a Dictionary in your home.

One cannot stress enough the importance of the number one Health food in the world- at least 30 minutes of DailyExercise; you can be creative, dancing, riding, swimming, walking, aerobics, just choose a convenient form of exercise to your liking.

Vegetable Menu

avocado

Asparagus

Avocados

Beets, including beet greens

Bell peppers

Broccoli

Bok Choy

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Cucumber

Celery

Collard greens

Sweet corn

cucumbers

Eggplant

Fennel

Garlic

Green beans

Green peas

Kale

Leeks

Mushroom greens

Mustard greens

Olives

broccoliOlive oil-extra virgin

Onions

Potatoes

Pumpkins

Lettuce

Spinach

Squash

Sweet potatoes

Swiss chard

Tomatoes

Turnip greens

Nuts and Seeds

Almonds

Cashews

Chia seeds

Flax seeds

Sunflower seeds

Sesame seeds

Peanuts

Walnuts

Coco plum nut

Fruits

Apple

Golden apple

Apricots

Bananas

Blueberries

Black berries

Carambola

Cantaloupe

Cranberries

Figs

Grapefruit

Grapes

Guava

Gen nips

Kiwifruit

Lemon/Limes

Oranges

Papaya

Pears

Pineapple

Plums

Pomsurrettes

Prunes

Raspberries

Strawberries

Sugar Apple

Watermelon

Beans and Legume

Black Tens

Dried peas

Garbanzo beans

Kidney beans

Lentils

Lima beans

Miso-a traditional Japanese seasoning produced by fermenting soybeans with salt and koji and sometimes rice, barley, seaweed or other ingredients

Navy beans

Pinto beans

Soybeans

Tempe h

Tofu

This menu is mainly plant based, but there is some allowance for dairy and fish. If you must eat meat you can check out what meats are best to consume; I prefer not to be tempted.

The raising of the birds and the animals for the export market is not pretty, the special feeds and farming methods can be scary to the consumer

Eggs & Dairy

Cheese. Grass fed

Cow’s milk- grass fed

Eggs-, yard fowls and pasture-raised

Yogurt, Greek or grass fed

Sea Food

Salmon -wild

Cod

Sardines

Scallops

Shrimp

Tuna

Grains

Barley

Brown rice

Buckwheat

Millet

Oats

Quinoa

Rye

Whole Wheat

Herbs and Spices

Basil – helps fight infections and boosts immunity

Black pepper- helps fight cancer, stimulates digestion, relieves colds and coughs.enables weight loss, improves skin, helps to deal with depression

Cayenne pepper – boost metabolism, have anti cancer properties, can help reduce appetite

Chilli pepper- control bleeding, cardiovascular health, control pain, aids weight loss, fights cancer.

Cilantro and Coriander seeds

Cinnamon- lowers blood sugar levels. Anti-diabetic effect

Cloves- high in antioxidants, can kill bacteria, may promote bone health, may improve liver health.

Cumin seeds- promotes digestion, rich source of iron, may help with diabetes, may improve blood cholesterol, may promote weight loss and reduce fat, may prevent food-bourne illnesses

Dill- good source of fiber, folate, contains vitamins A & C

Fenugreek-improves blood sugar control

Ginger- relieves Nausea, fights arthritis pain

Garlic – can combat sickness and improve heart health

Mustard seeds- full of nutrients, calcium, dietary fiber, iron. Manganese, magnesium, niacin, phosphorus, protein, selenium, zinc, lowers high blood pressure, soothes sore throats, bronchitis, and pneumonia, inhibits cancer cell growth

Oregano; -rich in antioxidants, could decrease inflammation, may help reduce viral infection

Parsley-can reduce the risk of breast, skin, digestive tract and prostate cancers, protect blood vessels, fight disease

Peppermint-relieves IBS pain, may reduce nausea

Rosemary – can help prevent allergies and nasal congestion

Sage- can improve brain function and memory

Thyme- including stingy thyme

Turmeric.-fights inflammation, slow cancer

Conclusion- A daily diet from the above menu can lead to a healthy, vibrant life.beware of allergies and reactions from prescription drugs; have your health menu book at hand.

Feel free to add to this list of known health foods

For further information search healthline.com, or chatelaine.com.

When I am not researching health foods, I am carving wood.

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