Diet

How to incoorperate more plants in to your diet

Make more salads

How can you incorporate more plants into your diet?
In my opinion, it’s easy. In the morning, it’s a good idea to eat fruit, such as bananas. It’s also very quick. No matter what you make for lunch, add vegetables. If necessary, steam or fry them briefly. However, fresh vegetables are best. Salads are good. Tomatoes, cucumbers, iceberg lettuce, endive and others can be used to make good salads. It is important to vary the types of salad or tomatoes you use. You can also vary the dressing. In autumn/winter, peanut dressing is my favourite. Of course, it contains fat, but it is healthy fat. I avoid oil whenever possible.
Simply mix peeled peanuts with a little water and your favourite spices and blend them. Recently, I even added a small carrot, and before that a red pepper.
This results in such lovely combinations.
Hemp seeds are also good for dressings, nutty, fresh, light and versatile. Sometimes cheesy with yeast flakes, sometimes with paprika or just with garlic and herbs. Just use fresh herbs from your balcony or windowsill ore storebought herbs, such as parsley, to jazz up your salad.

Good plants to eat

Alls sorts of lettuce

picture: pixabay

picture: pixabay

Tomatoes, large cucumbers, Chinese cabbage, peppers.

Additions as toppings:
Avocado, pine nuts, sunflower seeds, pumpkin seeds, peanut kernels, walnut kernels

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A vegan diet is the best. A raw vegan diet is the very best. You have to see what you can implement.
I think it’s important to go easy on added fats. Things like sunflower oil and all other added oils.
I have had good experiences making oil-free dressings. Of course, they also contain fat, but the body utilises this fat in other ways. It also improves the skin.

I understand that transitions can be difficult because I was also raised as a meat eater. However, at the age of 15, I discovered vegetarianism, then veganism for six months, which was difficult at the time. Not vegetables and fruit, which had always been there, but the transition.
Today, there are great meat substitutes, vegan cheeses, brie, cheese for gratinating.
That makes it easy to switch over.
The advantages are that you lose weight, provided you don’t overdo it with the fat, of course.

The more experience you gain, the more adventurous you become.
Organic supermarkets stock lovely, interesting vegetables that you might not find in every supermarket.
Such as Swiss chard or romanesco, a funny variety of cauliflower.

picture: pixabay

Of course, organic bakeries are great. But with prices over € 6 a loaf, I’ve invested in a bread maker.

The crust may not be as large and crispy, but you have complete control over the price and ingredients. Especially now in autumn, it’s so nice when the whole flat smells of bread. The machine takes care of mixing, resting and kneading again. How lucky we are.
I prefer to bake bread with organic flour from DM. It’s affordable, good quality and the bread turns out fluffy. It’s a 630 grind. If you want it a little darker, with more wholemeal, you can mix it with wholemeal spelt flour.

What I also like is that, if you feel like it, you can add grains such as pumpkin seeds or sunflower seeds. I also think flax seeds taste good in bread. My favourite is walnuts in bread. Of course, you have to chop them up beforehand so that only small pieces are left in the bread.
It’s so nice when you open the lid and it’s steaming. Flour, salt, sugar and yeast (fresh or dry) can always be stored at home. Almost everyone has a fridge and freezer. Otherwise, dry yeast in sachets keeps for a very long time unopened.

What delicious varieties we have already baked: white bread with wheat flour, lightly ground, wholemeal wheat bread with various grains, country bread, a mixture of rye flour and light wheat flour with a little rye bread starter, pure spelt bread made from light flour with sunflower seeds and linseed.

In my opinion, the best diet is a raw vegan diet.
Unfortunately, I haven’t managed to do that yet, but I find it better to do raw till 4, which was invented by Freelee the banana girl, you could say.
Fruit, smoothies and juices in the morning, the same at lunchtime or a big salad, and something cooked with vegetables in the evening, such as potatoes or rice, tofu or tempeh with a big side salad.
No oils, fatty foods such as nuts in moderation. 80/10/10 is best, according to Dr Doug Graham. 80% carbohydrates, 10% protein, 10% fat.

What often occurs nowadays is lipotoxicity. Many people consume too much fat, which blocks the cells and prevents them from absorbing carbohydrates properly. Everything accumulates in the blood and you become prediabetic.

In this article you can read about it:

Lipotoxicity

Do you sometimes feel exhausted, worn out and don’t know why?

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Your body isn’t functioning properly. You’re not hydrated, you’re lacking vitamins and minerals, and not from dietary supplements, but from real food.
For many people today, it is difficult, very difficult, to break free from food addiction. Many foods are extremely salty and contain a lot of added fat. Did you know that experiments were conducted on rats, where they were fed a mixture of 50% carbohydrates and 50% fat? This made most of them addicted. If you look at many ready-made products, they fulfil this requirement too.

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Of course, you have to adapt, or if family members aren’t ready, cook differently for some. But the more delicious salads you make or tasty smoothies with bananas, for example, the more everyone will like them. This way, you can gradually introduce more raw products that are vegan, raw and full of vitamins. It is important that they are raw so that the enzymes can work.

When you don’t have much time, it’s very easy to just eat bananas or delicious peaches in the morning, accompanied by something nice to drink.

picture: pixabay

picture: pixabay

And just like that, breakfast is sorted.
Lunch can also be simple, either with fruit smoothies or a salad. In the evening, I like a large salad with different vegetables, toppings and a nice dressing, always something different. If I want carbohydrates, then boiled potatoes or a nice bowl of rice. I also like tofu from the air fryer, without oil, just drizzled with a little soy sauce at the end, but again with a side salad.

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Another tasty evening meal is rice with red curry with tomatoes, tofu, sweet beans, broccoli, coconut milk, red, yellow and green peppers.
Of course, everything is cooked, but depending on the thickness, add it at the end, such as the peppers, when the wok has already been turned off. The peppers will soften in the residual heat.

This meal is rich in vitamins, warms you up and, thanks to the red curry, which contains no added oil, it also helps with colds.
It is particularly beneficial after days of intense exercise.

picture: pixabay

What can you eat when you go out?

When you’re invited to dinner, no matter what else is on the menu, a good solution is always a nice salad, not too small and with just a little vinegar, but no oil. You can order boiled potatoes or bread to go with it.

Or order a fruit salad, made of fresh fruits.

Of course there are some raw vegan restaurants in some places.

Vegan & Raw (homemade) Snacks

Always Be Prepared to Snack Smart

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When transitioning to a raw vegan lifestyle, one thing is essential: always be prepared for snacking.

Having the right healthy snacks on hand makes it much easier to stay on track and avoid cravings for processed foods.

For the start buy dried fruits like figs, raisins, cranberrys, nuts and especially dates.

One of the best investments you can make is a dehydrator. It allows you to create crunchy, delicious snacks that are 100% raw and full of nutrients. Try making kale chips, seasoned with herbs or light nut creams for extra flavor. You can also prepare buckwheat crackers made from sprouted buckwheat. They’re crispy, nourishing, and great for dipping.

Another great idea is fruit leather, made from blended fruit purees. You can experiment with flavors like mango, strawberry, apple-cinnamon, or even a chocolate version using raw cacao powder for a natural energy boost.

Visit organic stores or health food shops and look for raw ingredients like raw cacao. These will become your essentials for creating satisfying, healthy treats.

And don’t forget that you can often recreate your favorite snacks in raw form. This helps satisfy familiar cravings while nourishing your body with living, enzyme-rich foods. The key is to experiment, stay creative, and enjoy discovering how good healthy snacking can taste.

Homemade raw snacks are a wonderful way to stay nourished and satisfied without falling into temptation. Try stuffed dates with peanut butter, homemade raw chocolate, or pureed persimmons mixed with raw cacao powder . It is simple, delicious, and full of nutrients.

When you prepare your snacks in advance and keep beautiful, wholesome foods at home, you naturally make better choices. This ensures that your body receives the best possible nutrients for energy, balance, and long-term health.

Even children are curious and open to trying new things. The more often they eat natural, living foods, the more their gut bacteria adapt. The bacteria that crave junk food will gradually die off or diminish, while beneficial ones thrive. Over time, even kids will begin to enjoy and prefer healthier foods, because their bodies start to feel the difference.

Sprouts

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Also, don’t underestimate the power of sprouting . Sprouts are packed with an incredible variety of nutrients, enzymes, and vitality. They’re living foods that can truly boost your health and energy.

Simply add sprouts to your salads, or, in the beginning, enjoy them on bread (if you’re transitioning) or on your homemade raw cashew/ almond cream/ spread. They add freshness, texture, and a subtle nutty flavor while enriching your meals with easily digestible proteins and essential vitamins.

Sprouting is simple, inexpensive, and a wonderful way to keep your food vibrant and alive.

If you’re working with larger batches, a big sieve works perfectly. Simply leave everything in there and rinse it once or twice a day.

Sprouts contain up to 30 times more nutrients than unsprouted seeds and are rich in vitamins (A, B-complex, C, and E), minerals such as iron, magnesium, zinc, and calcium, as well as plant-based proteins, enzymes, and antioxidants. They also provide chlorophyll and essential amino acids, supporting cellular regeneration, digestion, and overall vitality.

Natto: Natural Source of Vitamin K2 Produced by Beneficial Bacteria

Natto is a traditional Japanese fermented food made from soybeans, and it stands out as one of the richest natural sources of Vitamin K2 (menaquinone-7, MK-7). What makes natto special is that this vitamin is not originally present in soybeans.

It is produced during fermentation by the beneficial bacteria Bacillus subtilis natto.

These bacteria convert nutrients in the soybeans into Vitamin K2, a vital compound that helps activate proteins responsible for transporting calcium into the bones and teeth and keeping it out of the arteries and soft tissues.

This process supports strong bone formation and prevents vascular calcification, contributing to overall cardiovascular and skeletal health.

If you prefer a milder version, freeze-dried natto powder offers a convenient way to enjoy these benefits. You can simply add it to salad dressings, smoothies, or sprinkle it over raw meals to naturally boost your Vitamin K2 intake.

Regular consumption of natto or natto powder provides your body with naturally synthesized K2 from beneficial bacteria, supporting your bones, heart, and long-term vitality.

The Power of Seaweeds

Nature’s Mineral-Rich Ocean Greens

spirulina

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wakame

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brown algae

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Seaweeds such as nori, dulse, kelp, wakame, and spirulina are among the most nutrient-dense foods on Earth. They are packed with iodine, calcium, magnesium, iron, zinc, selenium, and a wide range of B vitamins, including B12 analogues in some species. These marine plants concentrate essential trace elements from seawater, providing minerals that are often lacking in land-grown foods due to soil depletion.

In a raw vegan diet, seaweeds can be enjoyed in many creative ways:
Use nori sheets as wraps, filled with sprouts, avocado, tomato slices, fresh greens, and creamy dressings for a satisfying mineral boost.
Sprinkle dulse flakes or kelp granules over salads for a slightly salty, umami-rich flavor and extra micronutrients.
Even if you occasionally eat a warm meal, such as steamed potatoes or vegetables, adding a touch of dulse flakes enhances the taste with a subtle ocean aroma and adds valuable minerals.

Spirulina and chlorella are freshwater microalgae renowned for their detoxifying properties. They help bind and remove heavy metals, support liver function, and improve cellular oxygenation. Spirulina also provides a unique combination of complete plant protein (up to 60–70%), beta-carotene, chlorophyll, and essential fatty acids such as gamma-linolenic acid (GLA).

It is especially beneficial to chew or dissolve spirulina algae directly in the mouth instead of taking them in capsule form. Through the oral mucosa, nutrients and bioactive compounds can be absorbed more efficiently and reach sensitive areas such as the brain and nervous system more directly.

Incorporating a variety of seaweeds into your diet not only enhances flavor but also supplies your body with vital minerals, antioxidants, and detoxifying pigments, making them a perfect addition to any raw vegan lifestyle focused on natural nourishment and internal cleansing.

Schizochytrium sp. A Vegan Source of Omega-3

The marine microalga Schizochytrium sp. is a natural, plant-based source of the essential omega-3 fatty acids DHA and EPA, the same found in fish oil, but produced directly by algae. It offers a sustainable and contaminant-free alternative for vegans and anyone avoiding animal products.

Unlike flax or chia, which contain only ALA, Schizochytrium provides active DHA and EPA, crucial for brain, heart, and eye health. Since the human body converts only a small portion of ALA to these active forms, algae-based supplements ensure reliable omega-3 intake.

I personally like using the algae oil from NatuRise. You can buy it here:

https://amzn.to/47SF8mv

Here are the capsules:

https://amzn.to/3JBb86j

*This are affiliate links. If you buy through it, I may earn a small commission. Thank you for your support.

It’s great either in capsule form or as a liquid with a dropper, perfect for drizzling over potatoes, for example, if you want to create a dish with a marine touch.

Cultivated under controlled conditions, Schizochytrium oil or capsules support cognitive performance, cardiovascular protection, and anti-inflammatory balance, making it one of the most efficient and ethical ways to meet your omega-3 needs.

Lovely products to refine and jazz up your meals:

If you fancy soup sometimes, I can recommend this vegan chicken stock powder. It tastes delicious and very similar to the real thing. We add a little soup noodles or sometimes potatoes for a potato soup. The company is called Würzteufel and uses clear, good ingredients, no rubbish. You can buy it here:

https://amzn.to/4mR0AgX

*This is an affiliate link. If you buy through it, I may earn a small commission. Thank you for your support.