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The Power of 5 Recipe for a Plant-Based Life - Incorporate the 5 "S's"

A plant-based life is one that considers a whole host of delicious ingredients filled with more fiber, antioxidants, and beneficial plant compounds.


Healthy Foods to Eat (Sweets - the realm of healthy eating)

  • 3 Servings Legumes per day: Some examples are chickpeas, lentils, kidney beans, tofu, hummus, and soybeans
  • 2 Servings Berries: Blueberries, blackberries, cherries, strawberries, raspberries, grapes, and pomegranates
  • 2 Servings Fruits: Oranges, grapefruits, apples, tomatoes, pumpkin (yes, it's a fruit), avocados, lemons, limes, mangoes, and papaya (if you're adventurous) - both have great fiber, vitamins & minerals.
  • 1 Serving Nuts:* Walnuts, almonds, pistachio, peanuts * if you have a peanut allergy, be mindful of foods that may have peanuts; if you do, replace them with seeds.
  • 1 Serving Seeds: Sunflower seeds, pumpkin seeds, roasted beans, or roasted chickpeas are great as well as pretzels to add a nice crunch to salads. If there is a gluten intolerance, you can buy gluten-free pretzels which are actually very good!
  • 1 tbsp Flaxseeds and/or Chia Seeds: Both very nutritious, benefits heart health, blood sugar levels and digestion.
  • 2 Servings Vegetables: Some of my favorites include broccoli, cauliflower, arugula, Brussel sprouts, cabbage, and bok choy.
  • 2 Servings Root and other vegetables: Carrots, beets, sweet potatoes, onions, garlic, sweet corn, zucchini, eggplants, and more.
  • 3 Servings Whole Grains & those that are actually seeds: Wild rice, brown rice, oatmeal, quinoa (seed), amaranth (seed), bulgur wheat, couscous, buckwheat, and more.
  • Don't forget the Spices So many benefits to spices - turmeric, cinnamon, ginger, rosemary, chili pepper, sage, thyme, cardamom, etc. Taste to see what you like and explore adding spices to your dishes to add flavor and health benefits!

Exercise (Sweat)

  • 30-90 Minutes Exercises of your choice, can be a combination Walking, swimming, spinning, and functional weight training. Invite a buddy, make it fun, and include strength and flexibility exercises.
  • Check with your Doctor to confirm the safety of your exercise plan

Relaxation & Meditation (reduce Stress)

  • Breathing exercises
  • Meditation
  • Mindfulness/ Introspection

Engage with companions & group activities (Socialization)

  • Small and large group activities, affinity groups, and clubs.
  • Avoid Loneliness by have one connection per day.

Get 7-8 hours of sleep per night (Sleep)

  • Incorporate good sleep hygiene Environment - no electronics, cool and dark room to mention a few.

Remember to drink - stay hydrated!

  • 8 8oz Water, coffee, teas - green, black, white Skip the caffeine - go decaf - it will help with your sleep.


Melissa's Modifications:
In my recipes, you will see that there are areas where I provide suggestions and options  -- alongside each Ingredient or under this section Melissa's Modifications. 
The suggestions allow accommodations for flexibility and creativity for those who follow other lifestyle diets through cooking. As you all know, there are many eating choices: vegetarian (ovo, lacto), pescatarian (fish), gluten-free, pollotarian (chicken), flexitarian (anything goes), paleo, low-carb, etc...
There are many products available now that are plant-based replacements. For example Eggs (@JustEggs), Cheese (@VioLife,@fieldroast) and Meats (@BeyondBeef @[email protected]). I reference several plant-based replacement options in my recipes that I feel provide the same consistency and health benefits to a recipe. I do have some favorites! 
Explore your weekly eating menus and select heart-healthy, whole foods that are plant based this Veganuary. You will feel lighter, have more energy, and give back to mother earth. 
Tried this recipe?Let us know how it was!