Increasing the number of plant-based foods in our diet is extremely beneficial, not to mention more sustainable for the environment and our overall health.
Yet, transitioning to a vegan diet can be a drastic change for people. I always recommend slowly cutting down on meat and dairy until you have found your feet cooking with plant-based products. But, with some of us jumping from one extreme to another, the easiest option is to pick foods that mimic those we’re familiar with.
I'm talking about the mock meat burgers, sausages, and chicken that are becoming more comparable to actual meat, thanks to developments in food technology.
Although reducing meat is paramount, some of these products may not be the best for our health, when consumed on a frequent basis. In fact, meat-free burgers often have a high salt content and
fake meats tend to contain modified starches and other additives that can spike blood sugar and disrupt gut health.
But in a world where ultra processed foods make up 60% of our overall diet, when possible, we should opt for wholefood products. Becoming vegan means having plant foods at the heart of your diet, many of these being whole foods! But it is becoming easier to be vegan and rely on highly processed goods instead.
If you’re already vegan, trying to eat less meat, or simply wanting to increase the number of plant-based whole foods in your diet, then this article will tell you how.
Key Takeaways
What is a Whole Foods Approach?
Whole foods are minimally processed. An easy way to spot them is to look at the ingredient list- either there'll not be one, or it will be short, excluding processed oils or additives.
A few examples of whole foods include fruits, vegetables, nuts, seeds, beans, lentils, and whole grains like oats.
It doesn't mean everything you buy must be fresh produce! Opt for frozen fruits and vegetables, canned beans, and premade stir-fry veg boxes. With most of us constantly battling against the clock, buying everything fresh and in its natural state is not always realistic.
So, how can we implement more whole foods into a vegan diet?
What is Your Go to Snack?
It is so easy to grab a granola or protein bar on the go when we feel hungry between meals.
But this is an excellent chance to increase the number of whole foods in your diet. Bring from home or pick up in the shops some nuts, hummus with carrots, natural peanut butter with an apple, or coconut yogurt with fruit.
Think Twice About Protein Sources
The key sources have got to be tofu and tempeh. Although they undergo some form of processing, they retain their nutritional benefits. I am particularly spoilt as living in Indonesia means tempe and tofu are at my disposal for under a dollar. I enjoy tempeh lightly fried and served with rice, and I use tofu blended into sauces- have you heard about the viral tofu chocolate mousse? I can confirm it's worth the hype!
We also cannot forget about the power of beans. I wrote a whole post about them because I love them that much- check it out! Legumes like lentils and chickpeas are also valuable in vegan cooking and are cheap and easily accessible.
But, if it’s a burger you want, try swapping out the mock meat for a homemade alternative. Veggie burgers can have a base of multiple different beans or lentils, contain nuts, and even have a way to sneak in vegetables your family may not be so keen on for example,beetroot .
Time to up Your Fruit and Vegetable Game
One of my downfalls when shopping for vegetables and fruits is routine. It is easy to fall into a rhythm of buying the same things week after week. But branching out and trying a new selection of fruits and vegetables will increase the number of whole foods in your diet.
Here are a few ways to sneak in different fruits and vegetables.
- Blend them into smoothies, sauces, and soups.
- Chopping them finely and sauté them with other vegetables
- Picking a fruit or veg you never normally eat and trying new recipes with it
- Loading a yogurt bowl or porridge with frozen fruits.
- Buy a mixed bag of frozen vegetables instead of one that only contains a single veg.
I don't think you need to make dramatic changes to your diet because I find it unsustainable to maintain them. But by switching out different fruits and vegetables now and then, learning the odd new recipe, and branching out more often, you are widening your cooking knowledge and opening more options for future meals.
What About Dairy Alternatives?
Letting go of cheese is tough, and store-bought alternatives do not hit the spot. But I have a recipe for you to recreate my favorite, cream cheese.
Tofu Cream Cheese
Naturally high in protein this spread is perfect on bread, stirred through pasta, or mixed into soups that need a creamy finish.
Ingredients
Instructions
FINAL THOUGHTS
Shifting towards a whole food approach to a vegan diet is a powerful way to enhance personal health. By focusing on minimally processed foods like fruits, vegetables, nuts, seeds, and legumes, you can avoid the additives and excess salt in many highly processed vegan products.
You don’t need to be perfect with a whole foods vegan diet. It's about making mindful choices and incorporating whole foods as often as possible, rather than adhering to a strict or extreme diet.
