The vegan whole foods diet is designed to help reduce systemicinflammation and cravings, improve hormone balance and digestion, andultimately teach you how the foods you eat affect your daily life.
YouCAN have grains and legumes, but no grains with gluten and no peanuts.
YouCAN have grains and legumes, but no grains with gluten and no peanuts.
Glutenfree grains include amaranth, buckwheat, quinoa, rice (brown, white, wild),millet, sorghum, teff. However,although these foods are processed for human consumption, their structurechanges which may cause inflammation in the body. So limit these foods. Soyis one of the most commonly allergenic foods, but it would be very hard to dothe vegan version without soy or legumes. Sokeep your soy consumption as healthy as possible and choose organic/fermentedforms (like organic tofu, tempeh, natto) and unprocessed forms like edamameover processed products like vegetarian burgers. Beansare allowed on the vegan reset, but since they are one of the foods that mayproduce a lot of digestive distress, you need to be careful with these.
Ifyou are going to include beans, consider prolonged soaking, extended cooking,rinsing, sprouting, and or fermenting your beans and your gluten-free grains. Bytaking extra care in preparing the beans, you are reducing the anti-nutrientcompounds and release the beneficial vitamins and mineral
The Whole Food Vegan Reset Pantry
The following plant-based proteins are allowed because theyreleast likely to cause inflammation or disrupt any digestive reset:
PROTEIN: Best-, pastured + organic, full fat, organic tempeh, natto, edamame {all of yourplants have protein in them}. Favoriteplant sources are cauliflower, avocado, artichokes, leafy greens, potatoes,broccoli, mushrooms, sprouted watermelon seeds... (listen to your body andyoull do just fine) Okay- grass-fed whey protein, vegan protein mixes, organic tofu (extra-firm),lentils, various soaked and rinsed beans, hemp or pea protein powder
VEGETABLES:Best: Acorn, Arugula, Asparagus, Beets, BellPeppers, Bok Choy, Broccoli/Broccolini, Brussel Sprouts, Buttercup Squash,Butternut Squash, Cabbage, Carrots, Cauliflower, Collard Greens, DelicataSquash, Garlic, Kale, Leeks, Lettuce, Onions, Shallots, Rutabaga, Spinach,Summer Squash, Sweet Potato, Swiss Chard, Tomato, Turnip, Watercress, Yams,Zucchini
Averagely Okay- Artichoke, Broccoli Rabe, Celery,Cucumber, Eggplant, Fennel Root, Green Beans, Jicama, Kohlrabi, Mushrooms,Okra, Parsnips, Pumpkin, Radish, Rhubarb, Snow Peas, Spaghetti Squash. Sprouts,Sugar Snap Peas
FRUIT:Best - Apricots, Bananas*, Blackberries, Blueberries,Cherries, Grapefruit, Kiwi, Melon, Plum, Raspberries, Strawberries
Averagely Okay - Apples, Dates, Figs, Grapes,Lemon, Lime, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Pineapple,Pomegranate, Tangerines, Watermelon Limit: Dried Fruit
FATS:Best - Algae Oil (cooking, salads, and more... CookingFats (Coconut Butter, Coconut Oil, EVOO, Clarified Butter), Eating Fats(Avocado, Cashews, Coconut Butter, Coconut Flakes, Coconut Milk, MacadamiaNuts, Macadamia Butter, Hazelnuts, Olives)
Averagely Okay - Almonds, Almond Butter, BrazilNuts, Pecans, Pistachio, Flax Seeds, Hemp Seeds, Pine nuts, Pumpkin Seeds,Sesame Seeds, Sunflower Seeds, Sunbutter, Hemp Seed Butter, Walnuts
How to Soak Beans Properly
Kidney shaped beans Forkidney shaped beans and dried/split peas, put a pinch of baking soda and enoughwater to cover in a large pot and soak uncovered for 12-24 hours.
Drain,rinse and cook as usual. Examples of kidney shaped beans include: Redkidney beans Whitekidney beans (cannellini beans) Pintobeans Anasazibeans Blackeyed beans (black eyed peas) GreatNorthern beans Limabeans Non-kidney shaped beans (and other legumes ) Formore oval shaped beans and other legumes, soak for 12-24 hours in filteredwater to cover plus 1 tablespoon of cider vinegar or lemon juice for every cupof dried beans/legumes used. Ahomemade apple cider vinegar recipe or store bought are both fine (make surethe ACV is packed in glass). Liquid whey from yogurt, kefir or clabbered milkmay also be used. Drain,rinse, and cook as usual. Examples of non-kidney shaped beans include: Blackbeans (turtle beans) Navybeans Favabeans Adzukibeans Chickpeas Lentils For maximum digestibility, it is best to rinse and refresh thefiltered water and baking soda or the acidic medium once or twice during thesoaking period.
If you forget, no worries.
My Experience and Results
My experience was basically this:
First week : Massive sugar hangover,tired, sluggish, cravings, weird dreams about bread
Second week : Feeling REALLY GREAT about allfood options available to me, creative meal planning and recipes
Third week : Coasting. Same old-same old onfoods I knew I liked and could cook easily.
Fourth week : Boredom. Ready for this to beover. Not because I cant wait to have a bean-rice-pizza binge but because thisis expensive and I want to be able to eat other things Bonus: I dont crave sugar anymore.
I get plenty of naturalsweetness from fruit and have no desire to run back into the sugar bowl forsolace.
BREAKFAST
Vegan MY GO-TO SMOOTHIE BOWL
Prep Time: 5 Minutes
Servings: 1 (smoothie bowl)
Cooking Type: Blend and Refrigerate
Category: Breakfast, Snack
My go-to 5-minute smoothie bowlwith just 3 ingredients! Satisfying, nutrient-rich, and naturally sweet! Ahealthy, plant-based breakfast or snack.