The customer wants a “whole foods plant based” meal – What is that?
The whole foods plant based diet is one of the fastest growing dietary trends in the USA and there is every reason to expect this to spread to Australia. The whole foods plant based movement is based on nutritional science and strongly supported by online resources and social networks, it is no passing fad. It is subtly different from a vegan diet as the emphasis is on the health supporting benefits of whole plant foods rather than avoiding everything made from animals.
Whole foods plant based meals are based on whole grains, legumes, vegetables and fruits. It’s a high carbohydrate, low fat diet with minimal nut and seed products and no added salt or oil. That’s right, no oil, not even cold-pressed extra virgin organic olive oil, and especially not coconut oil.
The Whole Foods Plant Based Diet made easy
- No animal products: including no dairy, eggs or fish
- Oil free, salt free and with minimal nuts
- All cooking is done without oil whether it’s baked, sautéed, steamed or microwaved. Water or stock are used for sautéing and frying and no foods are deep fried (see No Oil! for more information)
- Include generous quantities of complex carbohydrate foods such as brown rice, whole grain pasta, potatoes, sweet potatoes, or quinoa (you need twice the serving size of these to get the same calories as a piece of meat)
- Vegetables of all types are included, particularly green leafy vegetables and cruciferous vegetables. Lots of vegetables please!
- Tomatoes can provide a liquid base for a vegetable sauce
- Lentils, beans and tofu are included (note that tofu is used in small quantities and is not deep fried)
- Nuts and nut butters are used sparingly in sauces/dressings
- Salt and soy sauce are are best added at the table. Avoid using high-salt commercial sauces
- There is no need to be bland: garlic, chilli, curry, herbs and spices can all be used according to personal tastes. Lemon juice and balsamic vinegar make great oil free dressings
Resources for chefs:
- Forks Over Knives: The Cookbook – Chef Del Sroufe (2012). Order from Book Depository
- Better than Vegan – Chef Del Sroufe (2013). Order from Book Depository
- See Recipes page for links to more whole foods plant based recipe books and websites
- Plant-Based Professional Certification Course – Rouxbe Cooking School. Would suit professional cooks who want an immersion in plant-based cuisine (US$1500)
Page created 4 March 2014
Page last updated 28 October 2015