Happy Wellness Wednesday!
Today, let’s bring it back to the simplicity of a plant-based lifestyle. When it comes to creating the perfect plate, think of it in halves: half starches and half vegetables. This easy formula keeps meals balanced, nutritious, and oh-so-satisfying—no oils needed!
Why Half Starches, Half Veggies? 🥦
Combining fiber-rich starches and colorful veggies fuels your body with slow-burning energy, essential nutrients and natural flavors that don’t need extra oils to shine. Here’s a breakdown of how these ingredients can work together to create healthy, crave-worthy meals:
Examples of the Perfect Plant-Based Plate
-
- Starches: Potatoes, sweet potatoes, rice, farro, beans or lentils
- Vegetables: Broccoli, bell peppers, zucchini, spinach, kale or carrots
For each meal, simply pair your favorite starch with a vibrant mix of vegetables. Here are some easy ideas:
- Baked Sweet Potato + Steamed Broccoli & Spinach
- Sweet potatoes bring a hint of sweetness to the plate, while broccoli and spinach add earthy flavors.
- Try adding a sprinkle of smoked paprika or nutritional yeast for a cheesy, savory twist.
- Brown Rice + Stir-Fried Bell Peppers, Mushrooms & Zucchini
- Brown rice is filling and nutty, while bell peppers and zucchini create a colorful, crunchy contrast.
- Skip the oil and use a splash of vole sodium gluten-free Tamari sauce to stir-fry the veggies for a juicy, caramelized taste.
- Farro + Roasted Carrots & Brussels Sprouts 🥕
- Farro adds a chewy texture, while roasted carrots and Brussels sprouts create natural sweetness and crispiness.
- Roast the veggies at 400°F on parchment paper—no oil needed for a perfect, caramelized flavor.
Wellness Tip: Oil-Free Means Flavor-Enhanced
Cooking without oil allows the true flavors of your ingredients to shine. Instead of masking them, you’ll get to taste the natural richness of each veggie and starch. For extra zest, add a dash of lemon juice, balsamic vinegar or any of my oil free sauces by clicking this link. https://nuyunourish.com/sauce-ology/
The result? Pure, vibrant flavors that are good for you and delicious!
The simplicity of a plant-based plate is all about balance and ease. With just a few whole ingredients, you can create meals that are flavorful, filling, and healthy. Hit reply if you want more ideas or tips for building these perfect plates—I’d love to help!
Here’s to keeping wellness simple and delicious!
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
