AliceOmayo

https://aliceomayo.com

Three Steps for Plant-Based DishesCreating a plant-based dish is like constructing a building—start with a solid foundation. For plant-based dishes, the foundation consists of complex carbohydrates. Complex carbohydrates provide much-needed fuel, energy, and fiber. Next, add vegetables and fruits to your foundation. Then, choose spices, sauces,and condiments to give your dish the desired flavor. For each step, select from a wide variety of food.Step 1. Start with one or more complex carbohydrates:whole grains (ex: Barley, Brown Rice, Buckwheat, Bulgur, Amaranth,Millet,quinoa, couscous)Starchy vegetables (ex: Potatoes,Parsnip,Plantain,Pumpkin,Acorn squash,Butternut squash,Green Peas,Corn.)legumes (ex:Chickpeas,Lentils,Peas,Kidney Beans,Black Beans,Soybeans,Pinto Beans,Navy Beans.)Step 2. Add non-starchy vegetables and/or fruits, ex: peppers,broccoli,pineapple chunks,Artichoke, Celery,Cucumber and many more.Step 3. Add spices, sauces, and condiments Breakfast Examples Millet + berries + cinnamonOil-free sautéed hash brown potatoes with garlic, onions, peppers + fresh fruitGluten free bagel + hummus + sliced tomatoes+ AvocadoToasted gluten free bread + peanut butter + sliced apples + sliced bananaMillet/ Gluten Free cereal + non-dairy milk + fresh fruit or bananaMillet + banana + spinach + frozen berries + flax seeds blended into a smoothie Lunch and Dinner Examples:Corn tortilla + smashed pinto beans + guacamole + shredded greensGluten free Wrap/ roll + portobello mushroom burger + mustard + picklesButternut squash bisque + peas + curry powderBaked potato topped with beans + corn + salsaGluten free pasta + marinara sauce + cannellini beans + fresh herbs + olivesRice noodles + peas + cherry tomatoes + Thai seasoningBrown rice topped with bean chili + tomatoes + chopped lettuceSweet potato Chickpea Pizza shell + tomato sauce + sweet peppers, onions, mushrooms, avocado + sprinkled nutritionalyeast.DisclaimersEach of these dishes can be a stand-alone meal. Or eat it with soup, salad, fruit, or other side dishes.​Breakfast:Porridge + sliced banana + frozen mixed berries + greensGluten free pancakes + applesauce + frozen blueberriesLunch/Dinner:Baked sweet potato + black beans + frozen corn + chopped green pepper + chopped green onions.Rice noodles + frozen peas + cherry tomatoes + teriyaki dressingSweet potato and chickpea pizza crust + pizza sauce + sliced onions, sweet peppers, broccoli, asparagusQuinoa + frozen mixed veggies + cherry tomatoes + curry sauce, over lettuceGluten free linguine + ready-made, frozen seitan meatballs + marinara sauce + side salad of raw vegetables with vinaigrette dressing.Orzo + arugula + cherry tomatoes + nutritional yeast topping.

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