- Start your day with whole grains—Fix yourself some oatmeal or other whole grain cereal each day and top it with your favorite plant-based milk, fruit such as berries, raisins or bananas, and spices like cinnamon, cacao,
and cardamom. You can try easy-to-prepare, no-cook, overnight oats or cook them the old fashioned way on the stovetop. - Add a healthy wrap, soup, or chili to your lunch—Try a whole grain tortilla or pita bread stuffed with beans, whole grains, corn, sprouts, greens, and topped with your favorite salsa. Add a bean chili with a side of corn bread or a split pea soup or corn and potato chowder to add the fiber and nutrients that will keep you on the road to good health.
- Snack on raw vegetables—Prepare baggies filled with cut up raw veggies such as carrots, celery, cucumbers, red peppers, cherry tomatoes, and snow peas ahead of time and store in the refrigerator. Take a bag with you to nibble on throughout each day. Pack a container of hummus or guacamole for dipping if you want to get fancy.
- Add salad to your dinner plate—By adding a salad to your dinner you will guarantee added fiber and nutrients and it will help you to feel fuller and satiated more quickly. Mix chopped greens, red peppers, cucumbers, tomatoes, shredded carrots, dried fruits, whole grains such as rice or quinoa, legumes such as lentils, chickpeas or other beans, blackened corn, olives, or a multitude of combinations. Top it off with a healthy, plant-based, no-oil dressing, salsa, or hummus and it will soon become a regular routine.
- Enjoy a healthy dessert—Try a dessert loaded with fiber and goodness like cherry “nice” cream. Blend frozen cherries with frozen bananas and vanilla in a food processor, adding a little plant- based milk to desired creaminess. You can substitute other frozen fruits like mango, strawberries, and pineapple. It will taste decadent, but your body will thank you for the added fiber and nutrients.
—Patricia Thomson, PhD N
