If you’re coming to a whole food plant-based diet from a SAD diet that is typica…
If you’re coming to a whole food plant-based diet from a SAD diet that is typically low in fibre, you’ll find that your fibre intake dramatically increases without much effort. This will have a positive impact on your bowel health and on your cholesterol levels if they’re raised. You’ll stay fuller for longer, and if you’re trying to lose weight, fibre will make the process a lot easier.
Increase the number of whole foods in your diet very gradually because a sudden increase in fibre can cause cramps, bloating and constipation 😩. As you raise the fibre content of your diet, be sure to increase the amount of water 💦 you drink to avoid constipation and bloating.
An excellent way to increase your fibre slowly is to change only a few things at a time. You can swap sugary breakfast cereals with high-fibre alternatives like oats, muesli or other whole wheat cereals. For lunch and dinner, you can trade 🍚white rice and pasta for wholegrain versions first and slowly include legumes like beans, lentils and peas into your meals. For snacks, swap sugary, ready-made bars with, fruits 🍏🍎🍐🍊🍓🥝(eat with skin on where possible), or vegetables like 🥕, celery or cucumber.
Once you’ve successfully swapped refined foods with wholegrain alternatives, you can increase your portions if you need to. For example, add an extra piece of fruit or serving of vegetable daily for a week, then add more the following week if you need to.
Today I’ve made a Buddha bowl with brown rice, black bean balls, 🌽, roasted Brussels, sprouts, courgettes, 🥑 and lots of spinach underneath. I made a tomato and bell pepper sauce to go with this.
I will post the full recipe for this once I finish reorganising my site. Just so you don’t come for me in the comments😜…. In a nutshell, the black bean balls are made with black beans, Herbs de Provence, adobo seasoning, corn flour and a pinch of black pepper. I mixed all of the ingredients together, formed them into balls and baked in the oven at around 200º until they were crisp on the outside but soft in the middle.
#blackbeans #avocadolover #nourishyourself