'‘But Roshni, Oreo’s and Maggi noodles are Vegan. Can I still eat those?”

I was recently listening to Dr. Alan Desmond on a podcast about the changes you can expect when you transition to a plant- based diet. I just had to share the same with you all because it was so inspiring! Here is the podcast video. I insist you find sometime while you are driving or exercising and listen to the same:

Difference between a Vegan diet and a Whole Food plant- based diet.

If you heard the above podcast, you are probably wondering what a whole food plant- based (WFPB) diet is.

By following this challenge, you are halfway there! A whole food diet is minimally processed and one step healthier than a Vegan diet. So a big NO to oil’s and processed vegan meat’s and cheese. Anything that is stripped away from its natural form is mostly a NO.

Minimally processed foods such as nut- mylk and fermented beans (tofu) is still accepted by most people who follow a WFPB diet.

Now you absolutely do not need to go there and can still see some of the benefits mentioned on the podcast by just following a Vegan diet.

But it wouldn’t hurt to maybe find a middle ground. I like to personally follow a 70% WFPB diet and mostly omit oil’s and processed food. But if I am eating out or on vacation, I will eat anything as long as it is Vegan. How do you cook without oil’s you ask? Here is one example:

But what about coconut oil? Is that healthy?

NO. Read this. No oil’s are healthy. Not coconut, nor cold pressed. If you have to choose the lesser evil, I suggest using avocado oil for cooking and olive oil for salad’s. But its really like saying Marlboro lights is better than Marlboro regular- it is… but… no it is not.

Meal plan for the 18th and 19th Jan.

Breakfast- Oats Upma:

Recipe credits: tarkadal.com

Ingredients:

• 2 cups quick cooking rolled oats

• 3 tsp oil

• 1 tsp turmeric powder (haldi)

• 1 tsp mustard seeds (rai/sarson)

• 1 tsp urad dal (split black lentils)

• 5 to 6 curry leaves (kadi patta)

• 3 green chillies slit

• ½ cup finely chopped onions

• ¼ finely chopped carrot

• ¼ cup green peas

• 2 tbsp finely chopped coriander (dhania)

• Salt to taste

Instructions:

• Heat 1 tsp of oil in a pan, add the oats and ½ tsp of turmeric powder. Sauté on a medium flame for 3 to 4 minutes or till it turns light brown in color, stirring occasionally. Keep aside.

• Dry roast mustard seeds separately.

• When the seeds crackle, add the urad dal, curry leaves, and green chillies. Sauté on a medium flame for 1 minute.

• Add a splash of water and sauté onions on a medium flame for 3 minute or till the onions turn translucent.

• Add the carrots and green peas and sauté for two minutes on a medium flame.

• Add the oats mixture, salt and ½ tsp turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.

• Add ½ cup of hot water, cover and cook on a slow flame for 2 minutes, stirring occasionally.

• Serve the oats upma immediately garnished with coriander.

Lunch- Vegan Tofu Pad Thai:

Click here for the recipe.

Dinner- Carrot and lentils salad with lemon- tomato dressing:

Ingredients:

• 2 medium grated carrot.

• 1½ cups cooked lentils.

• 1 tomato, finely chopped (optional).

• 1 onion, thinly sliced (optional).

• 2 tablespoons lemon juice.

• ½ teaspoon ground cumin.

• 1 small clove garlic, minced.

• Salt, to taste.

Instructions:

• For dressing, in a blender combine the last four ingredients and ½ cup water. Cover and blend until smooth.

• Grate the carrot and transfer to a salad bowl. Add lentils, tomato, and onion dressing.

• Toss to coat. Serve immediately.

Challenge yourself to make most of the above recipes oil- free (or realistically with minimal oil;) ).