Want to get more plants into your diet? Then these easy, whole food recipes can help you do this. All of these delicious recipes are easy to make and include a varied selection of whole foods like vegetables, fruits, legumes and whole grains. Plus plenty of healthy plant protein, fibre and fats.
What are Whole Foods?
Whole foods are foods in their purest form. They refer to natural, unprocessed, or minimally processed foods that are as close to their original form as possible. These foods are often rich in nutrients and free from additives or artificial ingredients. They retain their nutritious and fibrous qualities, meaning that in general they haven’t been processed in any way.
Choosing whole foods is generally considered a healthy dietary practice, as they provide essential nutrients and are part of a balanced and nutritious diet.
Whole Foods are:
- Fruit and Vegetables
- All types and varieties of
- Fresh, frozen, canned or dried
- Wholegrains
- These are grains that have not had their outer husk removed.
- Some examples are wholewheat flour, wholewheat bread and pasta, brown rice, rolled oats, quinoa, bulgar, freekeh, buckwheat
- Nuts and Seeds
- All types and varieties
- In their whole form or as spreads
- Some examples are cashew, hazelnut, almonds, walnuts, flax, poppy, hemp, sesame, sunflower, chia seed,
- Legumes
- These are all types of beans, lentils and peas
- Dried, tinned or ready-prepared packets
- Some examples are chickpeas, kidney, cannellini, pinto, black, butter beans, tofu is derived from soybean, and all varieties of lentils, peanuts and peas
- Meat, Fish and Eggs
- All types and varieties
How to get more plants into your diet
Incorporating more plants into your diet is a great way to enhance your nutrition and promote overall health. However, most of us still are not getting enough plants into our diets, according to theNHS.
Here are some practical tips to help you get more plants into your daily meals:
- Start with Small Changes: Gradually introduce plant-based foods into your meals. Begin by swapping a portion of your meat with plant-based proteins like beans, lentils, or tofu.
- Plan Meatless Meals: Designate certain days of the week for meatless meals. Experiment with vegetarian or vegan recipes to discover new flavours and textures.
- Include a Variety of Vegetables: Aim for a colourful mix of vegetables in your meals. Different colours often indicate various nutrients, so incorporating a diverse range ensures you get a broad spectrum of vitamins and minerals.
- Incorporate Beans and Legumes: Add beans and legumes, such as chickpeas, black beans, or lentils, to soups, stews, salads, or as a side dish. They are excellent sources of protein, fibre, and various nutrients.
- Explore Whole Grains: Choose whole grains like brown rice, quinoa, bulgur, or oats instead of refined grains. Whole grains provide more fibre and nutrients, making them a healthier option and helpful for blood glucose management.
- Snack on Fruits and Nuts: Keep fresh fruits and nuts readily available for snacking. They’re convenient, nutritious, and offer a sweet or savoury alternative to processed snacks.
- Try Meat Alternatives: Experiment with plant-based protein sources like veggie burgers, plant-based sausages, or tofu. These can be incorporated into your favourite recipes or enjoyed as standalone dishes.
- Include a Salad with Every Meal: Make it a habit to have a salad with lunch and dinner. Experiment with different greens, veggies, fruits, nuts, and seeds to keep it interesting. And try to eat your vegetables before you eat your carbs as this is also supposed to help reduce blood sugar spikes.
- Educate Yourself: Learn about the nutritional benefits of plant-based foods and how they contribute to your overall well-being. THE BENEFITS OF A WHOLE FOOD DIET AND DIABETESand my tips on HOW TO EAT MORE PLANTS – 12 TIPS can help inspire and motivate you to make healthier choices.
Remember, the key is to make sustainable changes that align with your preferences and lifestyle. Gradually incorporating more plant-based foods can lead to long-term health benefits and a more diverse and enjoyable diet.
33 Easy Whole Food Recipes (that are Full of Plants)
The compilation of delicious whole-food recipes below has all been designed to inspire and support your journey toward incorporating more plant-based options into your diet. Not only will these recipes enhance your meals, but they’ll also boost your intake of essential nutrients and fibre, contributing to overall health and well-being.
Mains
Discover a world of plant-based Main meals in the selection of recipes below. From adding colourful veggies and legumes to every dish, and experimenting with meat alternatives to creating veggie-packed sauces, these recipes make incorporating more plants into your meals a breeze.
Easy Vegan Lentil and Bean Chilli
Cooks in 55 minutesDifficulty: Easy
This protein and fibre packed vegan lentil and bean chilli is loaded with delicious flavours for an easy mid-week meal.
4 votes 5.0 Cuisine: British / Mexican
Crispy Kale Gnocchi Bake with Tomatoes
Cooks in 50 minutesDifficulty: Easy
A winning midweek dinner. Easy to make and a great way to transform a plain bag of gnocchi.
5 votes 4.8 Cuisine: British
Easy Vegan Mushroom Stroganoff
Cooks in 25 minutesDifficulty: Easy
This easy vegan mushroom stroganoff is full of wholesome ingredients and ready in under 30 minutes. The perfect quick and easy midweek meal!
6 votes 5.0 Cuisine: British
Vegetarian Sausage and Butternut Squash Traybake
Cooks in 50 minutesDifficulty: Easy
This flavoursome veggie sausage traybake with rich seasonal flavours makes a perfect heartwarming midweek dinner
2 votes 5.0 Cuisine: British
Vegan Thai Red Curry Noodle Soup
Cooks in 40 minutesDifficulty: Easy
If you’re looking for the ultimate easy and tasty vegan meal then don’t look any further than this vegan Thai red curry noodle soup.
Cuisine: British Thai
Harissa Vegetarian Sausage Traybake
Cooks in 35 minutesDifficulty: Easy
A quick and easy (mostly all in one) vegetarian sausage traybake recipe, perfect for a midweek family dinner
2 votes 5.0 Cuisine: British Midlle Eastern
Super Green Pesto Gnocchi
Cooks in 15 minutesDifficulty: Very Easy
This super green pesto gnocchi is packed full of extra plant power is super simple to make and can be on the table in 15 minutes.
1 vote 5.0 Cuisine: British Italian
Butternut Squash and Tomato Pasta Sauce
Cooks in 40 minutesDifficulty: Very Easy
Butternut Squash and Tomato Pasta Sauce—rich in flavour, nutrients, low-glyceamic, and a wholesome addition to your meals.
1 vote 5.0 Cuisine: British
Salads and Sides
Salads and side dishes are a versatile and convenient way to infuse more plant-based goodness into your diet.
The selection of dishes below offers a bounty of nutrients, including vitamins, minerals, and antioxidants, promoting overall health and well-being. Their low-calorie, high-volume nature supports weight management, while the fibre-rich content aids digestion and helps to stabilise blood sugar levels.
With a myriad of colours, textures, and flavours, sides and salads provide a visually appealing approach to incorporating diverse plant-based ingredients into your diet. Enjoy the selection of recipes below which all incorporate lots of nutrients, and flavour and are all very easy to to prepare!
Bean and Marinated Artichoke Salad
This blood sugar friendly bean and marinated artichoke salad combines protein and fibre-packed beans with a unique tangy artichoke dressing. An easy way to add more plants to your diet
1 vote 5.0
Sriracha Rice Salad
Cooks in 40 minutesDifficulty: Easy
A spicy sriracha rice salad full of wholesome ingredients with spicy and zesty flavours. Enjoy it hot or cold in lots of different ways!
2 votes 5.0 Cuisine: British
Creamy Cabbage and White Beans
Cooks in 15 minutesDifficulty: Easy
This creamy cabbage and white beans is more than just a vegetable side and will steal the show by becoming the star of the meal!
1 vote 5.0 Cuisine: British
Crunchy Edamame Salad
Cooks in 15 minutesDifficulty: Very Easy
Add some excitement to your meals with this tantalisingly crunchy edamame salad recipe
2 votes 5.0 Cuisine: British Asian
Herby Green Bean Salad
Cooks in 15 minutesDifficulty: Very Easy
This versatile herby green bean salad makes a delicious salad or side, which can be served hot or cold
2 votes 5.0 Cuisine: British
Healthy Homemade Baked Beans
Cooks in 35 minutesDifficulty: Very Easy
This healthy homemade baked bean recipe is packed full of nutrition and better still has no added sugar.
Cuisine: British
Pesto Roasted Green Vegetables
Cooks in 25 minutesDifficulty: Easy
These pesto roasted green vegetables are sure to liven up your greens and add some extra flavour to your meals.
1 vote 5.0 Cuisine: British
Cooks in 35 minutesDifficulty: Very Easy
A Healthy & Easy Roasted Bombay Potatoes recipe! These delicious one-pan wonders are full of whole-food goodness.
1 vote 5.0 Cuisine: British Indian
Oven Roasted Tenderstem Broccoli
Cooks in 20 minutesDifficulty: Very Easy
Discover a new way to enjoy your greens with this flavorful and satisfying oven roasted tenderstem broccoli recipe!
1 vote 5.0 Cuisine: British
Simple Roasted Veggie Sauce Recipe with Tomato
Cooks in 60 minutesDifficulty: Very Easy
Delicious Roasted Veggie Sauce. This simple homemade sauce uses 6 simple ingredients, is easy to prep and is full of wholesome goodness!
2 votes 5.0 Cuisine: British
Lemon Chickpea Couscous Salad
Cooks in 15 minutesDifficulty: Very Easy
A refreshingly light lemon chickpea couscous salad, full of soft textures and zesty flavours that is cheap, wholesome and easy to prepare.
3 votes 4.7 Cuisine: British
Easy Roasted Beetroot and lentil
Cooks in 60 minutesDifficulty: Easy
A brilliantly versatile & easy roasted beetroot and lentil recipe. Packed with flavour and low-GI goodness, this dish is a game-changer
2 votes 5.0 Cuisine: British
Soups
Homemade soups are a fantastic way to elevate your plant intake. Packed with a variety of vegetables, these soups retain essential nutrients and provide a rich source of fibre.
Batch cooking is made easy, offering convenient, leftovers and snacks. With cost-effectiveness, reduced food waste, and the comfort of flavorful broths, homemade soups provide a satisfying way to embrace a plant-centric diet.
Here is a small selection below:
Thick Watercress Soup without potato
Cooks in 25 minutesDifficulty: Easy
A deliciously thick watercress soup without potato that is not only packed full of flavour and nutrients but there aren’t any (diabetic) carb counting requirements.
Cuisine: British
Homemade Chunky Vegetable Soup
Cooks in 40 minutesDifficulty: Easy
A super satisfying haomemade chunky vegetable soup that will give you a hearty hug on a chilly day.
3 votes 4.7 Cuisine: British
Broccoli and Butternut Squash Soup
Cooks in 35 minutesDifficulty: Very Easy
Enjoy the ultimate comfort with homemade broccoli & butternut squash soup! Nutrient-packed bliss awaits in every bowl.
1 vote 5.0 Cuisine: British
Substitute Cream of Mushroom Soup
Cooks in 25 minutesDifficulty: Very Easy
Explore a tasty alternative with this substitute cream of mushroom soup recipe. Perfect for dietary needs and you only need 5 ingredients!
Cuisine: British
Snacks and Sweet Treats
Elevate your snacks and sweet treats with plant-based goodness effortlessly. These delicious choices full of healthy goodness make it easy to infuse more plants into your daily treats.
Fig Energy Balls
Cooks in 10 minutesDifficulty: Very Easy
Bursting with natural sweetness and packed with nutrients, these bite-sized Fig Energy Balls offer a wholesome alternative to sugary snacks
1 vote 5.0 Cuisine: British
Easy Savoury Cheese Biscuits
Cooks in 25 minutesDifficulty: Very Easy
These easy savoury cheese biscuits are totally moreish thanks to the secret savoury ingredient and diabetic carb count free!
3 votes 4.3 Cuisine: British
5-minute Roasted Pepper Hummus
Cooks in 10 minutesDifficulty: Very Easy
Hummus is even better when its homemade. This carb count free 5-minute roasted pepper hummus will not disappoint!
1 vote 5.0 Cuisine: British
Healthy Banana Oat Muffins
Cooks in 30 minutesDifficulty: Easy
These healthy Banana Oat Muffinsarepacked full of flavour, are gluten free and have a lower (Diabetic) carb count.
5 votes 4.8 Cuisine: British
Krispie Dark Chocolate Bark
Cooks in 40 minutesDifficulty: Very Easy
This Krispie dark chocolate bark recipe makes a great sweet treat to share and even looks lovely enough to give as an edible gift.
Cuisine: British
Low Sugar Diabetic Oatmeal Cookies
Cooks in 20 minutesDifficulty: Very Easy
If you’re looking to satisfy your sweet tooth without the added sugar, then sugar-free oatmeal cookies are the perfect treat for you!
3 votes 5.0 Cuisine: British
Sugar Free Berry Crumble
Cooks in 60 minutesDifficulty: Easy
An easy and healthy sugar free berry crumble using only frozen fruit. Its gluten free and makes a delicious pudding anytime of the year!
1 vote 5.0 Cuisine: British
Banana Almond Flour Cookies with Peanuts
Cooks in 25 minutesDifficulty: Easy
These banana almond flour cookies with peanuts are gluten and refined sugar-free and for diabetic carb counting only 2g of carbs per biscuit!
2 votes 4.5 Cuisine: British
Low Carb Chocolate Chip Banana Bread
Cooks in 60 minutesDifficulty: Easy
This one bowl low carb chocolate chip banana bread has a lower (diabetic) carb count and is almost sugar-free great for blood sugar levels.
3 votes 5.0 Cuisine: British
In conclusion, these 33 plant-based recipes serve as a delectable and diverse guide to seamlessly incorporate more plants into your diet. From vibrant salads and hearty mains to refreshing snacks and sweet treats, this collection offers a myriad of delicious options to suit every palate.
Embracing a plant-centric lifestyle not only enhances the flavour of your meals but also provides a wealth of essential nutrients, contributing to overall health and well-being. Whether you’re a seasoned plant-based enthusiast or just beginning to explore the benefits of plant-powered eating, these recipes offer a delightful journey towards a more sustainable and nutritious culinary experience. Cheers to a delicious and nourishing adventure with plant-based goodness!
