A Plant-based Dietitian’s Fridge: What I buy, eat and cook
Two peas cruisin’: Me and my mom in St. John’s <3
What do you get when you put 2,000 vegans, reluctant spouses, animal activist, and retirees on a cruise ship for a week?
A delightful blend of personal perspectives, new health insights, and a shared interest in health, both for ourselves, the planet and those animals we share our planet with.
At the end of Holistic Holiday at Sea, a week-long vegan cruise that my mom and I went on, I was armed with new information and immediately decided to make some changes to my own kitchen.
The goal? To become fully whole-foods, plant-based (WFPB, for short). I hesitate to use the word “vegan” because you can dine on Oreos and Twizzlers all day and still technically be a vegan.
So what does WFPB mean, you ask? According to the Center for Nutrition Studies, the term “whole” in WFPB describes foods that are minimally processed.
This includes eating a variety of…
Whole Grains: barley, wild rice, and quinoa
Legumes: bean, soybeans, and peas
Greens: kale, spinach, and arugula
Roots: potatoes, onions, and radishes
Other Veg: celery, cauliflower, and tomatoes
Fruit: apples, berries, and pineapple
Omega 3 Rich Seeds: flaxseed, chia seed
Spices: cumin, paprika, ginger, and garlic
Our current animal protein-focused way of eating is not only negatively impacting our health but is also
devastating our environment, polluting our oceans and inflicting cruelty upon billions of animals globally.
To give you the most current and evidence-based recommendations for weight loss, I’ll be giving you more about these nutrition-related topics and quick tips for how to transition to a WFPB diet.
From friends to clients, I get the question “what do you eat?” a lot. As a plant-based Registered Dietitian Nutritionist, I think they assume that I must follow a super healthy and “clean” diet.
Rip Esselstyn of Engine 2 and The Game Changers
And while my meals are veggie-focused, my diet is far from clean 100% of the time.
Fun fact: I’m a lazy chef and tend to make basic, simple meals that require minimal ingredients.
I’m not one to follow a recipe and don’t own a full set of measuring cups. That’s part of the reason why you won’t find many recipes on my website!
You’ve heard that eating well requires work. Especially if you’re going to try to reduce and eliminate animal-based foods. It’s tough!
From the store to the kitchen, you may think you have to spend hours sifting through recipes online, writing lists and doing meal prep on Sundays.
So I thought it would be helpful to give you some insight (and a peek inside my fridge) as I start to navigate this journey to a WFPB diet. And yes, you may spot some Oreos tucked away inside my pantry if you come over ;)
Inside my fridge, freezer, and pantry
1. Plant-based Milk
Since oat milk, my must-have for morning coffee is low in protein, I make my smoothies with creamy flax milk, a quality source of plant-based protein. I’ll rotate in soy-based and milk made from peas (my husbands’ favorite). These different dairy-free milks help me meet my protein, B12, Calcium and Vitamin D needs. It’s not uncommon for our fridge to house four different dairy-free varieties at one time. The more the merrier, right? ;)
2. Baby Veggies + Dip
To save time spent cutting and chopping, I opt for smaller versions of veggies that I love. This includes baby bell peppers, cherry tomatoes (on the vine if I can find them), Persian cucumbers and jicama sticks. Having them handy means they make for an excellent snack alongside a dip du jour.
A vegan meal in St. John’s - One Stone Ital Shack
While different dips may come and go, baba ganouj is a staple. Despite my mom teaching me how to make it from scratch, I buy it freshly made at the store. Sorry, Mom!
Not only is it delicious on its own, but it also makes for an excellent base for “DIY dips,” as I like to call them. Here are my three favorite flavors:
Add a tsp of Thai chili paste
Blend in fresh basil to spice and pine nuts
Mix in diced cucumbers and mint
This gives me enough variety across the week without having to buy different dips.
3. Frozen Foods - Spinach, Cauliflower Rice and Berries
“I hate food waste” is a common concern. And I get it! To help minimize the amount of fresh food you toss each week, consider frozen foods.
And while fresh produce may look more appealing than its frozen counterparts found, consider taking another stroll down the freezer aisle.
As a result of the snap freezing process that locks in nutrients and flavor, frozen produce can be more nutrient-dense than fresh. Here are a few ways to add them to your day:
Add spinach to savory oatmeal
Blend cauliflower rice into fruit smoothies
Microwave berries before topping them soy yogurt and cinnamon
4. Nutritional Yeast
Does your recipe call for cheese? Consider sprinkling in some nutritional yeast! On name alone, it sounds like a strange and understandably unappetizing ingredient.
And while it doesn’t quite manage to mimic the taste of fresh parmesan, it does offer a cheesy-like flavor for dishes like vegan mac ‘n cheese, popcorn, homemade pizza, and burritos. Aside from being dairy-free and gluten-free, it’s rich in vitamin B-12, packed with fiber and low in sodium.
5. Chia Seeds
Brenda Davis, RD, presenting plant-based proteins
From pancakes to sauces to DIY dips, I’ll add these nutrient nuggets whenever I can.
When liquid and the seeds are mixed together, a plump, pudding-like texture is the end result.
Flavorless on their own, chia seeds are quality sources of inflammation-lowering omega-3 fatty acids, powerful plant-based protein, and gut-friendly dietary fiber.
Recipe hack: boil a bag of frozen berries with some water and add a few teaspoons of chia seeds for homemade jam.
6. Extra Firm Tofu
Pro tip: Buy the extra firm variety, try freeing the blocks before use and make sure to remove as much moisture as possible (I use paper towels) before baking or cooking.
I made falafel spiced tofu for a recipe over the weekend and to my surprise, the tofu turned our crispy and delicious! Packed with protein and fiber, you can’t go wrong with this cost-effective and versatile food.
Short on time? I pop a slice in the microwave and drizzle a sauce over it. Gourmet? No. But hard to beat healthy, tasty and fast.