ADDRESS

147 SW Shevlin Hixon Dr, Suite 204
Bend, OR 97702

PHONE

541-706-9985

Getting Started

Plant-Based Nutritional Guide from Bend Osteopathic Care, PC

Getting Started

Simple Starter Plant-Based Meals

(This is basically what I eat most days as it is quick, simple, and incredible healthy)

Breakfast

“Plant-Strong Oatmeal”

  • Steel cut oats (I prefer to soak them overnight, so I don’t have to cook them in the AM)
  • 2 tablespoons of fresh ground flaxseed
  • Add frozen or fresh berries or other fruit of choice
  • Add nut or seed milk (optional)
  • Add cinnamon to taste (optional)

If you have a high-powered blender, you can make your own hempseed milk fresh in the AM:

  • 1/4 cup raw shelled hemp seeds
  • 2 cups water
  • blend at highest speed for 30 seconds and serve.
  • Can add raw dates to sweeten.

Lunch/Dinner

“Burrito Bowl” 

  • 1-part lentils or chickpeas or other bean of choice or tempeh or wild game, wild caught fish or pasture raised meat. 
  • 1-part short grain brown rice or quinoa
  • Add 1-part dark leafy greens like spinach or kale, onion, carrot or other vegetable of choice.
  • Can add fresh cut apple
  • Can add favorite hot sauce or other spices to taste.
  • Can add handful of raw nuts like walnuts, sunflower, or pumpkin seeds.

When in doubt, just eat dark leafy greens as they are the most nutrient dense.

Keep it Simple

I make big batches of beans and whole grains, so I always have these ‘staples’ which provide all the essential amino acids for your body to make the necessary proteins for optimal health. These staples also provide the necessary carbohydrates to give the energy you will need to conquer the day as well as fiber, so you are not always feeling hungry.

Expand your fasting window

Minimize/avoid  eating late at night. Try to not eat 3 hours before bed. 

Snacks:

Fruit, handful of nuts, raw veggies, leftovers of prior meal.

Hydration:

Drink 64 ounces of water a day. Avoid cow’s milk, soda, sports or energy drinks and any other beverages with artificial sweeteners, colorings, or additives.

Avoid adding sugar to coffee if you drink coffee. Adding sugar or artificial sugar or dairy products cancels out any of the health benefits of coffee. Can add nut or seed milk to taste. The sooner you ditch the sweeteners the better. For an alternative source of caffeine that is less acidic than coffee, choose green tea or Pu-erh tea. For an ideal non caffeinated tea, try hibiscus tea. I have green or Pu-erh tea in the AM and then switch to hibiscus after that.

Bieler’s Broth

For optimal health, acid-alkaline balance of vital importance. Most Western diets are too acidic, with less plants in favor of more refined sugars and meats. So, a good way to cheat on the go is to make this broth and keep in fridge for daily intake.

  • 1 lb. of green beans
  • 2 lb. of zucchini
  • 1 bunch/handful of parsley
  • enough water to cover your veggies

Dice, boil until soft, then puree in blender. You can flavor with lemon juice. It makes a very mild, super-green mixture that alkalinizes your system.

Getting started nutrition education resources:

Meal Suggestions

 

Breakfast

Oatmeal breakfast muffin (banana sweetened)

Almond butter and sweet potato toast

Soaked oats

Smoothie bowls

Cooked oats

Chia pudding

Banana oat pancakes

Snack

Roasted Chickpeas

Raw veggies and hummus

Banana

Cultured veggies

Carrots

Chia pudding

Granola

Lunch

Raw beet salad

Chickpea tuna or chickpea chicken salad

Roasted Veggie salad

Veg and fruit smoothie

White chili

Golden beet coleslaw salad

Kale and white bean soup

Dinner

Pinto bean tostadas with avocado

Burrito bowls

Roasted veggies over quinoa

Sweet potato coconut Curry over rice

Deserts

Chia pudding

Berry Sorbet

Avocado pudding

Carrot cake energy bites

Smoothie

Banana based ice cream

Protein nut muffins

Pantry Staples

Whole grains: Whole grains are packed with fiber, protein, B vitamins, and zinc. Excellent options for the pantry include oats, pasta, rice, breads, and tortillas.

Legumes: Legumes are rich in fiber, protein, iron, calcium, zinc, and B vitamins. Options include dry or canned beans, dry or frozen peas, lentils, tofu, soy milk, and tempeh. 

Fruits: Fruit contains high amounts of fiber, beta-carotene, and vitamin C—which can boost the immune system! Fresh fruit such as oranges, apples, and pears can last for several weeks. Stocking your freezer with frozen berries, frozen cherries, and other frozen fruits is another great way to up your fruit intake!

Vegetables: Vegetables provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Potatoes, sweet potatoes, carrots, onions, garlic, turnips, eggplant, and squash are nutritious vegetables that do not spoil quickly. You can also opt for frozen vegetables—such as frozen peas, peppers, broccoli, spinach, and more—which are just as nutritious as fresh vegetables.

Nuts, seeds, and dried fruit

Every meal can benefit from a sprinkle of nuts and seeds. They impart a contrast in texture and color, in addition to their many nutrients. Dried fruit add sweetness (and iron!) to bowls and even to some stews without having to chop anything.

  • Almonds
  • Walnuts
  • Cashews
  • Sesame seeds (and tahini, which is sesame seed butter)
  • Sunflower seeds
  • Hemp seeds
  • Pumpkin seeds
  • Flax seeds (whole, plus a small, separate jar with a week’s worth of ground flax seeds to make it easy to sprinkle it everywhere)
  • Raisins, currants, and cranberries
  • Dates (added to blended sauces instead of a sweetener)
  • peanuts
  • hemp seeds
  • chia seeds
  • prunes
  • Goji berries
  • Brazil nuts

Spices

  • Peppercorns
  • Salt
  • Cumin (I keep them both whole and ground)
  • Turmeric (ground)
  • Oregano
  • Thyme
  • Garlic powder
  • Red chili flakes and chili powder
  • Coriander (whole and ground)
  • Smoked paprika
  • Cinnamon
  • Mustard powder
  • Rosemary
  • Black salt
  • Bay leaves

Other flavorings that make a world of difference.

  • Vegetable broth powder
  • Balsamic vinegar
  • Nutritional yeast flakes
  • Soy sauce and/or tamari
  • Apple cider vinegar
  • Vegan Worcestershire sauce
  • Various hot sauces
  • Rice vinegar
  • Truffle oil (a few drops suffice!)
  • Liquid smoke
  • Dried mushrooms

Canned goods: useful shortcuts

  • Tomatoes in 28-ounce cans (crushed or diced)
  • Tomato paste
  • Tomato sauce for pizza
  • Jackfruit in water or brine (NOT in syrup)
  • Coconut milk: a once-in-a-while indulgence
  • Roasted red peppers
  • Sundried tomatoes
  • Kalamata olives

Miscellaneous pantry ingredients

Some ingredients just have a hard time fitting into categories:

  • Kombu: added to the cooking water of beans to cover our iodine needs, since we don’t use iodized salt.
  • Wakame: for miso soup and snacking.
  • Arrowroot powder: as a thickener instead of cornstarch (just to avoid corn products, but really, it’s not a big deal).

Refrigerated ingredients

These ingredients are always in my fridge:

  • Lemon and lime juices:
  • Miso paste: adds umami and saltiness to sauces and of course is essential to make miso soup.
  • Tofu (firm and extra-firm!
  • Basic condiments like ketchup, Dijon mustard, and vegan mayo: we use very small amounts of those, perhaps one jar of each per year for our family of four, but they are good to have on hand and never go bad.
  • Kimchi (check that it has no anchovies or shrimp): enlivens any Asian dish with just a forkful.
  • Active dry yeast: for monthly pizza night.
  • Baking powder: used quite rarely for dinners but keeps for a very long time in the fridge.
  • Maple syrup

Whenever possible, I pick fresh produce. But if using frozen veggies saves us from ordering take-out, I go for it without hesitation.

  • Edamame (with and without shells)
  • Green peas
  • Organic corn kernels
  • Mixed veggies
  • Potato wedges (for oven fries)

Nuts, seeds, and dried fruit

Every meal can benefit from a sprinkle of nuts and seeds. They impart a contrast in texture and color, in addition to their many nutrients. Dried fruit add sweetness (and iron!) to bowls and even to some stews without having to chop anything. I bland my own nut butter but if you like you can add almond butter to your pantry as an add in.

  • Almonds
  • Walnuts
  • Cashews
  • Sesame seeds (and tahini, which is sesame seed butter)
  • Sunflower seeds
  • Hemp seeds
  • Pumpkin seeds
  • Flax seeds (whole, plus a small, separate jar with a week’s worth of ground flax seeds to make it easy to sprinkle it everywhere)
  • Raisins, currants, and cranberries
  • Dates (added to blended sauces instead of a sweetener)
  • peanuts
  • hemp seeds
  • chia seeds
  • prunes
  • Goji berries
  • Brazil nuts

RECIPES

MINDFULLNESS & STRESS MANAGEMENT

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