Whole Food Recipes

Cody and I have being eating our new plant based diet since January 15th. We are still loving it and finding new recipes to tryout daily. When you tell people that you are a veterinarian, eating a plant based diet or vegan the first thing they ask is, "Well then, what do you eat?"
It's always with a worried and confused tone in their voice. It's almost humorous to me. I can't help but think to myself,"Probably stuff that you should be eating." Most people don't eat enough fruits and vegetables.
Then you also get asked, "How do you get protein?"
Then recently my favorite comment is,"Well as long as you are getting all the vitamins you need."
Fruits and vegetables are LOADED with vitamins! That's why we are supposed to eat them. I know that a whole food diet is healthy because I am seeing results everyday. Here are my top 4 reasons to eat a plant based diet:

wholefood 4reasons 2
These reasons all seem like proof enough to me that it's working. If you truly want to be healthy inside and out, this might be the diet for you. I am frustrated that I didn't know about this years ago. As far as protein, the bread and bagels that I eat on a daily basis have protein and I also drink protein shakes. It amazes me how many people think you have to eat animals to get protein or even stay alive and survive. To live a long happy life you should eat more plants.

meals protein

Spiru-Tein Protein Powder & Alvarado Street Bakery Cinnamon Raisin Bagels

I wanted to share some of my favorite meals (so far) with you. We are trying new things everyday! I tried to be detailed about some of the things we are eating, because to do the diet we are doing you really have to read all the ingredients on the BACK label. No oils, no added corn syrup, added sugar, no diary and we also only eat things that are whole grain flour. Sounds hard right? Only until you go to the store a few times and shop at the right places. I have only been able to find one brand of tortillas that have no added CRAP in them: LaTortilla Factory Smart & Delicious 100 Calorie Whole Wheat Tortillas / Found at Walmart. Let me start with what could be a snack, breakfast or lunch....

Meal smoothie and bagel

Bagel & NAKED Smoothie
This is something I eat for lunch if I don't have a lot of time.

Alvarado Street Bakery Cinnamon Raisin Bagel with Peanut Butter and Jelly
Peanut Butter - Smucker's Natural Creamy Peanut Butter
Jelly - St. Dalfour 100% fruit / all natural

Whole Food Meal - Black Beans & Rice
E2 Black Beans & Rice

2 cans black beans, rinsed and drained
1 - 1 1/2 cup of water or vegetable stock
1 tablespoon Bragg Liquid Aminos
1 teaspoon chile powder
2 - 3 tomatoes chopped
1 can water chestnuts, drained
1 cup corn, fresh, frozen or canned
2 bell peppers, any color, chopped
1 bunch cilantro, rinsed and chopped
1 avocado, peeled and sliced
3 cups cooked brown rice
Salsa to taste

Heat the beans with water or stock and add the liquid Aminos and chile powder.
Place chopped vegetables and cilantro in individual bowls.
To serve, place several big spoonfuls of brown rice onto large plates and ladle beans on top.
Add generous amounts of chopped vegetables, cilantro and avocado on top of the beans.
Add salsa to taste.

Meal Cucumbers & Tomatoes

Incredible Tomatoes & Cucumbers

3 large tomatoes
2 cucumbers
3 tablespoons apples cider vinegar
3 tablespoons agave or rice syrup
3 tablespoons mustard
salt to taste

Wash the veggies. Chop the tomatoes and cucumbers into medium small cubes.
Add the vinegar, syrup and mustard and toss.
Taste before salting in case you don't want salt.
Serve Chilled.

*We eat ours warm and with brown rice.

Whole Food Meal - Asparagus Red Pepper Stif-fry

Asparagus Red Pepper Stir-fry

1 pound fresh asparagus, trimmed cut into 1" pieces
1 red bell pepper, cut into 1/4" slivers
8 oz cremini mushrooms, thin sliced
2 garlic cloves, minced
1 tablespoon Bragg Liquid Aminos

Heat a large skillet over high heat and add the asparagus, bell pepper and mushrooms.
Stir-fry for 4-5 minutes, adding water. 1 to 2 tablespoons at a time to keep veggies from sticking.
Add the garlic and cook another minute.
Add the liquid Aminos and toss well.

Serve with whole grain pasta or brown rice

Meal black beans and chips

Quick Bean Burgers

15 oz can of black beans, drained
2 tablespoons of ketchup
1 tablespoon of yellow mustard
1 teaspoon of onion powder (granulated)
1 teaspoon of garlic powder (granulated)
1/3 cup of instant oats

Preheat over to 400.
Grease or line a cookie sheet with parchment paper and set aside.
In a mixing bowl, mash the black beans with fork or masher until mostly pureed but still some half bean parts left.
Stir in the condiments and spices until well combined. Then mix in the oats.
Divide into 4 equal portions and shape into thin patties with your hands.
Bake for 7 minutes, carefully flip over and bake for another 7 minutes. Or until crusty on the outside.
Slap into a bun with extra condiments and eat.

*We load ours up with romaine lettuce, bell peppers and salsa and use whole wheat tortillas.

Whole Food Meal - MexiCali Burritos

MexiCali Burritos

1 15oz can oil-free refried pinto beans (We have been buying organic ones that are sold in a box)
2 cups of corn kernels
1 cup of salsa
1 small onion, chopped
1/2 cup vegetable broth or water
1 teaspoon chili powder
1/3 teaspoon ground cumin
1/3 teaspoon turmeric
1/8 teaspoon cayenne pepper
4 larger or 8 smaller whole grain tortillas (make sure to read labels. Most have OIL and added sugars)
1 cup shredded lettuce or kale
Guacamole (optional)

In a large bowl, mash the beans, corn and salsa with a potato masher. In a large saucepan over medium heat, saute' the onion in the vegetable broth for 5 minutes.
Add the chili powder, cumin, turmeric and cayenne and saute' for 1 additional minute.
Add the bean mixture and cook, stirring until heated and smooth, about 5 minutes.
Heat tortillas on the stove, flipping every few seconds till warm.
Spoon the mixture onto half of the tortilla and top with lettuce.

Meal garbanzo loafGarbanzo Bean Loaf

4 cups cooked, blended garbanzo beans (chickpeas)
2 cups cooked brown rice
2 cups tomato sauce
1 tablespoon dry mustard
1 cup grated carrots
Juice of 1/2 Lemon

Preheat oven to 350. In a large mixing bowl, combine the blended beans and rice. Add the tomato sauce, mustard, carrots and lemon juice.

Spoon into a loaf pan and bake for 30 minutes. Cover the loaf with aluminum foil if the top begins to brown to quickly.

Add 1 1/2 teaspoons garlic powder or onion powder with the other seasonings.
This dish may not look yummy, but it is. Garbanzo beans, also know as chickpeas are the main thing in this dish. The loaf is also made with brown rice and carrots. We loved it. Next time we will probably have steamed broccoli and a salad as sides with it.

I plan to keep sharing recipes with you once Cody and I try them out! Some of the things you need for these recipes are hard to find at your typical grocery store. We go to Natural Grocers to get things like whole grain flour, the bagels and bread I eat, some of the seasonings and the Bragg Liquid Aminos. The Aminos tastes like soy sauce, it's just a healthy version. Even if you don't do this diet, but love soy sauce you should at least try it out!


  1. We're trying to eat healthier too. We haven't gone vegetarian but most of our meals are veggie based. Thanks for sharing your recipes. I'll have to try some of them!

  2. Okay, thanks for this. My hubs and I were taking pics of our double chins tonight and it was awful. We eat *fairly* healthy but am having a hard time with certain cravings. I will def have to give some of these a try!

  3. Yum..yum..YUM! Thanks for sharing, all your recipes look really good! Do you always have sun-tues off? Or is that just this week? We will def have to figure out a good time to get you all over to our place =)


HELLO! :) Thanks for taking the time to comment! I love hearing what you have to say. I do reply to comments through email, so make sure you are not a no reply blogger so that I can indeed email you a response back. :) Not sure what a no reply blogger is? Read about it HERE.