What I Eat In A Day On A Plant-Based Diet

Do you ever think about eating less animal protein and eating more plant-based meals? 

In a world where not just adults but even children struggle with obesity, diabetes, hypertension, heart disease, cancer etc, scientific research proves that diet as the #1 culprit of these problems. See how you can eat a full day of plant-based meals and enjoy them. 

Berry Salad with Mint and Coconut

Looking for an easy, light, and healthy dessert that will make a wow impression? 

This berry salad with mint and coconut is sure be a hit! There is nothing easier or more delicious than a huge bowl of berries combined into a simple salad.

Overnight Oats

Overnight oats, or it could be called no cook overnight oatmeal, is not only super convenient, it is super nutritious and delicious. 

If you feel that your breakfasts could be healthier, overnight oats may solve your problem. Oatmeal is highly recommended by doctors and nutritionists because oats may help lower cholesterol, keep you regular, and help stabilize blood sugar. In fact, I've heard some doctors say it may be good to eat some oatmeal everyday!

This basic recipe contains lots of healthy plant-based protein, lots of fiber, good fats, and valuable nutrients. It's a super breakfast that is convenient and taste great. Eat in cold or warm it up (I eat mine cold).

 

I use simple rolled oats.   Of course the brand I purchase is certified gluten-free. Please note: Oats are naturally gluten-free, however they also may cross contaminate if grown near wheat or processed in a factory that processes wheat. Therefore to be safe, I always purchase oats that are certified gluten-free. 

So excited about my overnight soaked oats because they taste so darn  good. There is only a basic and you can use whatever ingredients you prefer. 

No more excuses! This is a very healthy breakfast that is easy and convenient! It's ready when you are and it can be a "grab and go" as well.. 

Kids Love It Too!

Kids can help or make their own overnight oats the night before. They love it because they get to choose their favorite ingredients. The great part is that in the morning a healthy delicious breakfast is already prepared and just waiting for them. 

The Basic Recipe 

3/4 cup of uncooked rolled oats (I use gluten-free)

1 and 1/4 cups of almond milk ( I use the 30 calorie one)

Berries (1/2 cup of blueberries, strawberries, or blackberries)

1/2 sliced banana or sliced kiwi 

1/2 teaspoon (or more) cinnamon

1/4 teaspoon of turmeric 

Other spices of your choice (I like a pinch or two or cardamom or a teaspoon or unsweetened cocoa)

1 teaspoon of ground flax seed or chia seeds

2 walnuts, chopped

Directions: 

Use a wide mouth mason jar or any wide mouthed jar. Add rolled oats, nut milk, spices, seeds, and chopped nuts. Add berries and fruit of choice. I like cover with a lid and store for up to 3 days in the refrigerator. You can eat it with a spoon directly out of the jar cold or warm it up if you prefer.

My Notes: 

1. Time Saver: Make multiple jars at a time. This recipe will last for three days in the refrigerator. 

2. Snack: Overnight oats are great to keep in the refrigerator as a quick healthy tasty snack too. 

3. After School Snack: Overnight oats are a nutritious after school snack. 

4. Vegan, gluten-free, oil-free, soy-free ( do not use soy milk if you want it to be soy free- use almond or cashew milk)

Chocolate Chia Pudding

Looking for a healthy tasty easy dessert with no sugar added? If you've tasted my no sugar added chocolate peanut butter pudding, you'll love this chocolate chia pudding just as much!

Fruit Infused Vitamin Water - Rejuvenate and Relax

Fruit infused vitamin water makes a lovely presentation and what could be more rejuvenating than a beautiful glass container filled with icy cold fresh fruit flavored water using colorful raspberries, blueberries, or strawberries to quench your thirst?

This low calorie no sugar added drink is sure to delight your tastebuds and your guest's tastebuds on a hot humid day. The vitamins that are infused from the fruit and herbs into the water give you a little added lift. 

What is the Idea Behind Vitamin Water? 

Vitamin water is created when a fruit, vegetable, herb is placed in a container of water and allowed to sit to infuse for about 4-5 hours. During that time vitamins from the fruit, vegetable, or herb infuse into the water. Why? Fruits and vegetables are water soluble which means that the vitamins leach into the water. Why buy commercially prepared vitamin water (that has additives, sugar, and is expensive) when it is so easy to make at fresh vitamin water from organic fruit at home.

The first time that I had fruit infused vitamin water was at a luxury Spa in the Riviera Maya in Mexico. Spa Palace was a serene, beautiful, and healing space.  It offered a full itinerary of spa services and catered to pampering its guests. 

They kept large pitchers filled with water, strawberries, and mint in the spa lounge. It tasted divine and they explained that it was important to hydrate before and after a massage.

Prefer Not to Mix The Fruit Into Your Water? 

If you prefer not to eat the fruit, I use a special pitcher   Fruit Infusion Flavor Pitcher that has a tube to keep the fruit from floating into the water so you can just enjoy the flavor and vitamins but not have to deal with the fruit. 

The one I use is BPA free,  shatterproof, and can be used outdoors without fear of breaking the  Fruit Infusion Flavor Pitcher. It separates the fruit from being in the water

What do you do? 

Spas serve fresh vitamin water for vitality and rejuvenation

Other More Savory Ideas:

Don't like fruit?  There are a variety of more savory flavor combinations that you can use to create your own special infused water based on your own preferences. The possibilities are endless.

•  fresh mint 
•  fresh basil 
•  lemon slices
•  lime slices
•  fresh ginger
•  cucumber slices 

How about cucumber slices and mint? : 

cucumber has a mild delicious flavor that is cooling and refreshing. Make it alone or add mint. 

How a sparkling water mojito?

My Favorite Vitamin Water Mojito: 

Lime, mint, stevia and plain water- infuse in the refrigerator for 4-5 hours. Add crushed ice and sparkling water upon serving.

Patriotic Colors for July 4th Celebrations

I love this idea of using red and blue berries for the 4th of July weekend celebrations. 

The colors are patriotic and look so festive.  

Choose from strawberries, blackberries, blueberries, raspberries and even sneak in watermelon balls. 

How about kiwi, blackberries, and lime? 

Peel the kiwi and the lime- slice add blackberries to a pitcher  - place in the refrigerator for 5 hours - Add sparkling water or crushed ice when serving

Don't forget about blueberries. It's blueberry season. I freeze batches to use in drinks. 

Cut blueberries in half add to a pitcher of water / allow to infuse in the refrigerator fo 5 hours

The combinations are limitless and all up to your imagination and personal taste. 

Tips:

1. Use organic fruit- why soak pesticides into your water? 
2. Cut berries, grapes, and in half
3. Peel all citrus and kiwi
4. Always keep a pitcher or Mason jar filled in the Refrigerator to reach for when thirsty

Decorative Lids for Mason Jars

You can purchase decorative mason jar lids for serving. 

These cute lids can be festive for a party. I use  COSMOS 8 Pcs 4 Different Colors Decorative Mason Jars Lids with Straw Hole for Mason Jars Canning Drinking Jars. They are reasonable and fun. 

In addition, they keep your mason jar covered so you can take it outside to protect from dirt or bugs flying into your drink.

This post was shared on Beth Fish Reads ( weekend linky) 


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COSMOS 8 Pcs 4 Different Colors Decorative Mason Jars Lids with Straw Hole for Mason Jars Canning Drinking Jars