Eating More Plant-Based Foods Can Help You Shed Weight, Lower Cholesterol and Reduce Your Risk of Heart Disease!
A whole foods diet, also referred to as a ‘Plant Based Diet,’ is extremely effective in improving the health of your heart as it is full of natural protein, crucial vitamins, minerals and good oils.
Whole foods are abundant in nature and consist of seeds, nuts, berries, legumes and whole grains. In addition you will find a wide variety of fruits and vegetables in a diet that is based on whole foods. Whilst Green Leaf vegetables such as Kale provide huge amounts of essential vitamins, Nuts like Brazil or Walnut offer essential natural oils proven to reduce cholesterol.
Switching up a carb, sugar and protein-heavy diet to one that’s rich in plant-based foods can seem dull or bland, however there are a surprising number of delicious recipes that can be made from whole foods. For instance a Plant Based burger is now in trend and many people are switching to this healthier choice of fast food.
Make a weekly food plan before you go shopping. Your strategy should incorporate gradual transformation. If you only eat a veggie for supper, try adding a second dish – how about fruit for breakfast? Once you’ve gotten into a habit, add a third dish, maybe a salad at lunch. If you develop a plan, you are more likely to follow through on it.
If you try to go all out and just start wolfing down lots of fruit and vegetables, chomping on nuts and living on sun flower seeds you are more likely to get bored very quickly and return to your old ways. Eat that steak once a week that you love, but add some tasty green broccoli instead of fries. Switch up your bag of chips for a bag of Cashew Nuts, high in protein and full of cholesterol fighting goodness.
Steam, broil, roast, mix, or sauté your Whole Foods to get the best out of them. Not only do these methods not use oil they are traditional methods used for centuries by the best kitchen chefs. As mentioned earlier you may like most people love to stick a burger on the BBQ come those sunny days when friends are around. Who doesn’t like a burger! It may surprise you to know that a regular beef burger contains about 30% Saturated Fat!
Take a look at this delicious recipe which is the Author’s favourite Burger made from solely whole foods and is guaranteed to be a massive hit for your lunch or when inviting health conscious guests for a dinner party and you want to really impress with your plant based culinary skills.
250 grams of Portobello Mushrooms
125 grams of buckwheat
125 grams of fine whole meal breadcrumbs
2 Tablespoons of Virgin Olive Oil
1 Teaspoon of White Ground Pepper
Half a Teaspoon of Ground Rosemary
4 Tablespoons of Dark Soya Sauce
First blend The mushrooms together with the breadcrumbs, white Pepper, Rosemary and Olive Oil in a food processor. Then after boiling the buckwheat for 15 mins combine with the mixture in the food processor and blend again, this time adding the beaten Egg and Soya Sauce. Once you have blended the mixture into a thick paste, mould into shapes resembling a burger. This portion should make 4 Burgers.
Dust with flour and fry gently for 5 mins in Virgin Olive Oil turning them over half way through so that they are browned evenly on both sides. Then bake the burgers on grease proof paper in the oven for a further 10 – 12 minutes. Serve on a wholemeal bun, with a little rocket, sliced tomato and a grating of Parmesan. Add a tablespoon of home-made mayonnaise to the top of the burger to finish it off. Delicious!
This type of diet is not only good for your heart, cholesterol levels and general digestion, it is also excellent for keeping your calories in check. Eating Nuts will give you the protein that you normally get from meats such as chicken or pork. Berries are high in Vitamins and Antioxidants. Vegetables and legumes provide you with natural fibre and fruit gives you a boost in cellular growth. All of these foods take a while to digest, meaning that you will feel satiated for longer periods and will be less tempted to snack.
Eating a bowl of Cauliflower Soup for Lunch with a flat bread made from chick pea flower is not only healthy but it will fill you and leave you satisfied until dinner. Nuts, grains and berries help regulate your metabolism, which will in turn with regular exercise stop you from gaining weight in the future.