Plant-Based Recipes - Desiree Nielsen

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Plant-Based Recipes

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Eat More Plants Cookbook
Plant-Based Recipes
Articles
Nutrition Services
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Breakfasts

14 Nutritious Plant Based Breakfast Recipes

14 Nutritious Plant Based Breakfast Recipes

Healthy Homemade Cinnamon Sugar Nut Butter

Healthy Homemade Cinnamon Sugar Nut Butter

22 Vegan Iron Sources, Plus Recipes

22 Vegan Iron Sources, Plus Recipes

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Smoothies & Beverages

Warming Apple Cider Tonic with Turmeric

Warming Apple Cider Tonic with Turmeric

Healthy, Homemade Vegan Orange Julius Recipe

Healthy, Homemade Vegan Orange Julius Recipe

Homemade Orange Jalapeño Iced Tea

Homemade Orange Jalapeño Iced Tea

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Salads

Healthy Vegan Caesar Dressing Recipe

Healthy Vegan Caesar Dressing Recipe

Vegan Butternut Squash Kale Salad

Vegan Butternut Squash Kale Salad

Harissa Roasted Sweet Potato Salad with Spinach

Harissa Roasted Sweet Potato Salad with Spinach

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Healthy Snacks

Healthy Homemade Cinnamon Sugar Nut Butter

Healthy Homemade Cinnamon Sugar Nut Butter

22 Vegan Iron Sources, Plus Recipes

22 Vegan Iron Sources, Plus Recipes

12 Easy Low FODMAP Snacks

12 Easy Low FODMAP Snacks

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Mains

Healthy Buffalo Cauliflower Veggie Burger

Healthy Buffalo Cauliflower Veggie Burger

Oven Baked Black Bean Tofu

Oven Baked Black Bean Tofu

Tangy Tofu Vegan Banh Mi Recipe

Tangy Tofu Vegan Banh Mi Recipe

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Side Dishes

Vegan Butternut Squash Kale Salad

Vegan Butternut Squash Kale Salad

Harissa Roasted Sweet Potato Salad with Spinach

Harissa Roasted Sweet Potato Salad with Spinach

Creamy Vegan Garlic Mashed Potatoes

Creamy Vegan Garlic Mashed Potatoes

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Desserts

12 Low FODMAP Desserts

12 Low FODMAP Desserts

Chocolate Cherry Cashew Cheesecake (vegan)

Chocolate Cherry Cashew Cheesecake (vegan)

Fermented Foods: Health Benefits + 15 Delicious Recipes

Fermented Foods: Health Benefits + 15 Delicious Recipes

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Eat More Plants Cookbook
Plant-Based Recipes

HINT: it’s generally NOT the following:
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• lectins
• gluten
• grains
• beans
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🔥 Chronic inflammation is highly complex and is NOT just about diet. And there are more causes (like inactivity and infections) that are beyond what I can get into here.

But our diet culture defaults to making you feel guilty about ‘causing’ your inflammation so it can sell you whatever psuedoscientific fix is being sold.
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Enter the internet guru who tells you to eliminate dairy, sugar, alcohol, gluten, grains, beans, tomatoes, all oils, and...well, everything but greens and chicken breast.
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HOW TO FIGHT INFLAMMATION AND PROTECT YOURSELF FROM NUTRITIONAL SCARE TACTICS
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First, know that what you ADD to your diet is going to be more powerful than what you take away in most cases.
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🌱 adding whole plant foods like fruits, vegetables, beans, whole grains, nuts + seeds will increase your intake of inflammation-busting fibre, antioxidant vitamins, immune supportive minerals and phytochemicals that clean up oxidative damage.
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🙅🏻‍♀️ know that eating highly restrictive diets can cause nutrient deficiencies, food intolerance, stress and isolation that make your immune responses WORSE.
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🧐 Now, I know that some of you reading this may be on diets like AIP and feel better right now...so you’re likely to call BS on what I’m saying. There are a LOT of reasons why this may be true, from eating more whole foods to eating less sugar or white flour to LEARNED nervous responses to diet that become a self-fulfilling prophecy. Yep, your diet can have a strong placebo effect. Also, a nocebo effect... stay tuned to @theallsortspod in June because we’re going to talk about this.
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Chronic inflammatory conditions like auto immune diseases can cause a lot of hardship. And nutrition can help. It’s why I wrote #eatmoreplantscookbook. These tips are just here to get you started, but if you can access it, one-on-one nutrition support is best. 🤗

Is it better to eat 3 meals a day or smaller, more

Is it better to eat 3 meals a day or smaller, more frequent meals? 🤔
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There is this pervasive myth that eating every 2-3 hours to keep your metabolism revved and blood sugars balanced.
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Not so! What it really does is keep you in the fed state. 😋
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Blood sugar balance is going to come from crafting a well-balanced meal that is high in fibre, plant-based protein and a bit of healthy fat. These three factors slow down the rate at which nutrients are absorbed, slowing your blood sugar rise and keeping energy on an even keel.
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⏰ The science on meal timing suggests that how often you eat is less important than how much you eat overall...or perhaps when you eat most of your food. For example, eating a larger breakfast might be better than a larger dinner (but this science is still in early stages).
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Eating less often might be beneficial for blood sugars even though post-meal blood sugars might be a bit higher.
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SHOULD YOU EAT 3 MEALS A DAY...OR MORE OFTEN?
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Actually, it depends on your individual needs. And what feels best to YOU! You know your body best. Also, I hope this goes without saying but...when you’re hungry, eat!! 😋
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TRY FOR 3 SQUARES IF:
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🌱 You’re dealing with a sluggish gut with a lot of bloating and gas
🌱 Feeling full helps you feel more satisfied by your meals
🌱 You have defined meal breaks and can’t eat on the job
🌱 You tend to snack ONLY on sweets and packaged foods instead of whole foods
🌱 You like it!
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TRY 4-6 SMALLER MEALS A DAY IF:
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🌱 You suffer from reflux. A fuller stomach can mean more reflux.
🌱 You get full quickly off of a small amount of food due to a condition like functional dyspepsia.
🌱 It makes it easier to meet your nutrient needs
🌱 You just feel better and enjoy eating this way!

What meal pattern works best for you...or do you switch it up?

TMI ALERT 🚨 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Does y

TMI ALERT 🚨
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Does your poop get weird at certain times in your cycle?
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💩 Do you get kinda constipated before your period?
💩 Do you get diarrhea when your period starts?
💩 Do your farts get super smelly?
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You’re not alone. Really. According to one Canadian study, 73% of menstruating adults said they get premenstrual gut issues and 69% reported issues while menstruating.
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But why? Well, hormones.
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For example, as progesterone rises during the luteal phase of your cycle, it slows down gut movement (motility) and can cause you to get a bit constipated.
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Progesterone may also increase appetite and cravings for rich foods and snack foods that are low in fibre, exacerbating the slow movement.
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These changes are 100% normal. Internet wellness has us believing that we should all be passing a ‘perfect’ 💩 everyday but honestly, it’s normal to have some variation in your bathroom habits.
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But what if this variation is troublesome? And what about the diarrhea?
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You guys have been asking for more hormone-focused stuff so I’m wading in with something still firmly in my wheelhouse AKA 💩 😂

Click the link in my bio to learn more about how hormones affect your gut AND ways to eat to help ease troublesome symptoms.

Can you go low FODMAP if you’re vegan? 🌱 🧐

Carrots don’t get a lot of press but they’re a

Carrots don’t get a lot of press but they’re a straight up under-the-radar plant hero🥕
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🥗 They’re dependable, lasting for a long time in the fridge so they’re always there to lend a sweet crunch to a snack, salad or soup.
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🥗 They’re much more affordable than many other ‘fancy’ veggies.
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🥗 They’re also surprisingly nutrient dense. Just a half cup of sliced carrot has 3g fibre, 410mg potassium, 40mg of calcium and over 100% of your daily vitamin A for a strong immune system and healthy skin ✨
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Ever hear the one about carrots being ‘high in sugar’? Totally wrong. A) natural sugars in fruits and veggies are good for you...and B) raw carrots are both low glycemic index (16) AND low glycemic load (1).
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Swipe through for more benefits of eating carrots and check out these fun ways to get more 🥕 on your plate.
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RECIPES FOR CARROT-MANIA
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🥕 @flourist has an amazing pinto bean and roasted vegetable salad that I love adding roasted hominy to
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🥕 how about roasted carrots and parsnips wit a green tahini dressing from @ameliafreer?
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🥕 I’ve got a really fun recipe for carrot pancakes with hazelnut dukkah and garlic aioli on the website. Yes, you read that right!
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🥕 @rainbowplantlife has a yummy carrot harissa soup on her site
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🥕 And I’ve got a carrot apple cider tonic in the blog that is SO soothing
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Also, carrot cake is the best cake...but I’ve yet to find (or create) my go to vegan version. Do you have a fave? Let me know in the comments 👩🏻‍🍳

On a scale of 1 to 10 million, how much do you lov

Can you get all the iron you need on a plant-based

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