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 Office:  928.758.7689

Fort Mojave, AZ 

© 2018 by Crystal Rubee ~ Proudly created with Wix.com

MOJAVE DESERT NUTRITION INITIATIVE WELLNESS STUDIO

"I'd very much like to help you. I have struggled with obesity and food addictions since a kid. In 1989, after I watched my Mom die an excruciatingly slow, painful death from a lingering fight against Allopathic Medicine and debilitating multiple myeloma bone cancer; I embarked on a personal quest and professional journey as a dedicated, Investigative Researcher & Health Advocate - seeking alternative therapies for so called incurable illness and degenerative disease.

I finally connected with an effective strategy -- a 'secret' for achieving optimum health and reversing degenerative disease....

Relax, Enjoy Life, Eat Plants"

               - Dan Miller, CPBWF, WFPB Nutrition Educator, CHIP Lifestyle Science 

At the age of 50 - after years of teaching ‘healthy-living’ & alternative wellness - Dan Miller found he had overlooked his own personal struggle with Obesity, junk-food addictions, unconscious eating habits and developed a host of chronic illnesses and life-threatening degenerative disease.  Even his wife Betty, had pretended that she was fine – when actually suffering from annoying chronic symptoms and debilitating ailments.  Even with all the years of Health & Wellness expertise, neither had ever considered Lifestyle behavior modification, Juicing Wellness or Nutritional Science as a treatment therapy

for weight loss and optimum health. 

In crisis mode, Dan undertook a Fat, Sick & Nearly Dead Juicing Reboot regimen and during that time discovered 'Forks Over Knives' and the ground-breaking work The China Study, by T. Colin Campbell, whereby 40 years of research has stunningly revealed that a WholeFood Plant-Based (WFPB) eating lifestyle is "far more effective in promoting health and preventing disease than prescription drugs, surgery, invasive treatments, vitamin and herbal supplementation, and genetic manipulation."   WFPB has been found to definitively alleviate chronic annoying symptoms, and reverse auto-immune illnesses and degenerative diseases like: obesity, diabetes, heart disease, osteoporosis, arthritis and cancers. 

 

Grateful for new found research tying diet to disease, both Dan & Betty began practicing an exclusive WFPB eating lifestyle in September-2012 and the results were nothing short of phenomenal. Dan had an immediate reduction in annoying symptoms, a reversal of chronic auto-immune illnesses and experienced an extreme sustained weight loss of 150 pounds! Betty, inadvertently benefited from Dan’s initial weight loss, because she was inspired to eat along with him & learned how to prepare new whole foods and plant-based dishes, and quickly experienced a 60 pound weight loss, ceased having debilitating Osteo Arthitis pain, reversed degenerative diseases and improved mobility, recovered from heavy metal poisoning and reversed her auto-immune illnesses and Angina symptoms. 

What is Wholistic Lifestyle Nutrition Consultation?

A Wholistic Plant-Based Lifestyle Nutritional approach treats the cause of illness and degenerative disease, rather than using the application of ineffective pharmaceuticals which only mask the symptoms associated with chronic ailments.  Lifestyle Medicine is a simple and sustainable lifestyle modification to find recovered health and reverse degenerative diseases with plantbased whole-foods nutritional considerations.  

Wholistic Nutrition Consultation is an affordable, lifestyle enrichment program designed to reduce disease risk factors through the adoption of better health habits and appropriate lifestyle modifications. The goal is to lower blood cholesterol, hypertension, and blood sugar levels, reduce excess weight and reverse degenerative disease conditions. This is done by improving dietary choices, enhancing daily exercise, increasing support systems and decreasing stress, thus aiding in heath promotion and longevity potential.

 

 

 

 

Wholistic Plant-Based Lifestyle coaching is a fun and effective way to embark on a plant-based whole food diet and wellness lifestyle to recover health, vitality and improve longevity. Whether you have a few questions you want answered in a single consultation, or if you prefer personalized guidance  over a longer transitional period, consulting with Dan or Betty may be for you.

Sustained weight loss and a path seeking optimum health is a lifestyle adaptation and may require personalized service, wellness tools and individualized guided support.  Nutritional Lifestyle Science must be taught to empower and encourage clients toward a more fervent concern for Wholistic self-preservation and

Response-Able habits that embrace a Whole Food Plant-based lifestyle choice.

Dan’s lifelong understanding of living with obesity, food addictions, and emotional eating since childhood - facilitates a compassionate, patient and judgment-free approach to nutritional counseling and dietary modification.   

 

PlantBased WholeFoods and Vegetable Juicing Wellness can in fact be used as a simple tool to overcome food addictions, reverse disease and provide a complementary and healthful transition to a Wholistic Vibrant Lifestyle. 

Because both Dan & Betty experienced a profound weight loss and life-changing reversal of illness and chronic disease, they were compelled to spread the word of mountains of evidence-based science and overwhelming benefits for a WFPB lifestyle.  Each have completed intensive  training, licensing, certification and accreditation in Wholistic Nutrition Counseling, CHIP Facilitation, Juicing Wellness, and achieved a Certificate in Plant-Based Nutrition.  

 

As 20+ year alternative health  researchers, alternative wellness advocates and PlantBased WholeFood nutritional consultants, Dan & Betty are understanding and passionate about health-promoting strategies that provide sustainable options to help people regain control of their lives and prevent or reverse chronic, degenerative diseases.

Dan and Betty are grateful for an opportunity to meet, educate and assist all ages (but with a focus on ‘baby-boomers’ like themselves) who wish to take control of their own healthcare and subscribe to a simplified, wholistic grass-roots approach to nutrition lifestyle wellness - with out the need for prescription drugs, surgical intervention, or toxic invasive treatments. 

Why choose Wholistic PlantBased nutritional considerations

to achieve optimum health?

Wholistic Lifestyle Nutritional Consultation facilitates the client to discover easy to sustain behavior modifications and explore new food habits to transition toward a healthful dietary shift -- a new paradigm of food choices and recovered health -- regardless of age, gender, ethnicity, symptoms or disease.  

One-on-one dedicated, personal attention and counseling services aid the client in self-exploration to discover the direct link of diet to their disease.  Personalized dietary intervention is based on an extensive Health Status Assessment Questionnaire, WholeFood Plant-Based strategies & guidelines, plant-based meal-planning, Recipe Rehab, and streamlined personalized support, to motivate and inspire a new paradigm in personal nutrition. 

 

 No counting calories -- no drowning in minutiae of what to eat or what not to eat.  A cornucopia of options are tailored to your needs without restriction, deprivation or 'boot-camp' exercise regimens.

Private "For Clients Only" extensive Lifestyle Questionnaire, strategies & techniques, meal planning files, shopping and food preparation tips, and personalized services are included in a variety of 3-10-21-60-90 day or longer programs. Take up to 6-months to complete your program -- We start when you are ready!  

Consider starting with a simple 3-10 day PlantBased Detox Challenge, or Jumpstart right in with a 21-day health booster, or choose a NEWSTART with an 9-Week Guided Workshop, or go full on with CHIP Transformation three month Lifestyle program or a flexible CHIP Homestudy.  Consider our regionally offered "Clean Out Your Pantry" Nutrition Intervention plan.

Whichever you choose, the packages and nutrition programs accommodate your work/personal schedule, and allows for flexible appointments by telephone, Skype, email, digitally through "For Clients Only Website" personalized handouts and emails, or with special arrangement - in your home. Through 1-hour phone calls, personalized one-on-one appointments, email/website or Skype video chats, Dan will take you through clear, doable steps you can make to shift to a sane, health-promoting, and decidedly delicious plant-based whole food diet.

Although not clinical nutritionists or registered dieticians, both Dan Miller and Betty Rae are educated, accredited Nutrition Educators, Licensed CHIP Facilitators, NEWSTART Lifestyle Practitioners,  Wholistic Nutrition Counselors and Juicing Wellness Consultants  with a Certificate in Plant-based Nutrition from the Center for Nutrition Studies at Cornell University, as well as certified by the AFPA and  American Academy of Drugless Practitioners and well-versed in the nutritional principles of raw food disease prevention, Gerson Therapy, Plant-based Whole Foods, Forks Over Knives Plan and Ayurvedic principles.

 

 

 

 

With energized rejuvenation and recovered health, both are fulfilling their divine potential as service-oriented Volunteers for a variety of Community Outreach Programs, Senior Nutrition Meals-On-Wheels, Caring Hearts Food Ministry, WOW Mobile Pantry Rescue Produce and WACOG Healthy Lifestyle Programs. 

Join them at their Mojave Desert Nutrition & Lifestyle Wellness Studio in Bullhead City, AZ where they share their passion and eagerly seek to help families slash healthcare and food costs, and reduce chronic illness by empowering individuals to live a health-promoting lifestyle to avoid degenerative dis-ease and the associated invasive, ineffective traditional medical treatments.

 

Choose from a variety of workshops, classes, intensives, lectures, potluck socials, lifestyle events, movies & concerts, music therapy, WOW Mobile Produce Pantry, Private Consultation, and much, much more!   Be sure to Like us on Facebook for the current schedule.

 

"We collectively lost 225 pounds and re-gained our health by simplifying our eating habits and simplifying our life with Veggie Juicing

and a Plant-Based WholeFood eating Lifestyle"

 

      …and YOU really could do it too!

Join us at Mojave Desert Nutrition Wellness Studio for:

  • Nutrition Assessment & Evaluation

  • Personalized Consultation

  • Pantry Intervention

  • Clean n' Natural Home Demonstrations

  • Private Classes, Workshops, Seminars

  • Biometrics Testing

  • Ozone & Oxygen Therapies

  • Ionic Footbath

  • Air & Water Treatment

  • Food & Nutrition Services

  • Social Events - Concerts - Discussion

 

 

Understanding our personal Food Choices is essential to recovering health.  The reasons underlying individual food choices are as many and varied as the individuals themselves. A person may eat in response to hunger or appetite, choose certain foods because of advertising, personal preference, habit or cultural tradition, social pressure, values or personal beliefs, availability, economy, convenience, psychological benefits, or nutritional value. 

 

We will help alleviate any fear with personalized attention catered to your specific needs...... You will have a qualified, experienced mentor to offer guidance as you embark upon this life-altering adventure.  Nominally priced and streamlined to your specific health status.

You’ve heard that food choices that reduce or eliminate animal products can be healthier for you and for the planet. You’re fascinated, and may have even dabbled in micro-biotics, vegetarian or veganism or trendy diets. But life without cheese? Baking without eggs? What about the Sunday BBQ, travel and business dinners... and Thanksgiving or Holiday feasts? For these concerns and whatever else is a question in your life, you may need some guidance on how to transition to a sustainable WholeFoods PlantBased Lifestyle without going crazy, going broke, or losing your friends.

Eat More, Weigh less ~ Many weight loss diets promote restrictive eating and counting calories. Such plans can be difficult to follow and leave you feeling hungry, not a formula for long term success. Our Clients will learn the secrets of eating well and feeling satisfied. Learn how to live with vibrant health and youthful radiance, and leave weight, disease and food issues behind forever.

This is not a ‘cookie-cutter’ approach - the programs start wherever you are and work within your particular situation, issues and lifestyle. We are very sympathetic, understanding and helpful regarding the social, emotional and practical challenges in becoming a plant-based whole foodist. We present not simply a diet and exercise plan, but moving towards an optimal lifestyle, one that promotes health and discourages disease.

 

Our Clients learn about the key components of a sustainable optimal lifestyle and how to start putting them into action in their day to day lives.

 

Topics include:

• How to choose family-friendly foods that will help you prepare quick, tasty meals while addressing dietary concerns and food sensitivities 

• How to read labels so you can avoid chemicals and buy higher quality products

• How to replace and substitute ordinary comfort foods with health-promoting  plantbased versions 

From Surviving to Thriving  

    Would you like to just survive or would you like to thrive?

 

The answer might seem obvious, but getting from just surviving to truly thriving can be a little more complicated. Our Clients are lead through what it truly means to thrive and are given some practical tools to help them get the most out of life by living an optimal health-promoting lifestyle.

 

What is Plant-based Whole Food Lifestyle?

This is a frequent question we get asked when telling people that we lost 225 pounds with nutrient dense Vegetable Juices and a Plant-based Whole Food eating lifestyle. That question usually comes along with, "what about the protein?" and, "how do I transition from traditional animal protein foods to create healthy plant-based recipes? "How can I possibly just eat vegetables, plants & fruits?"  

 

There is plenty of confusing misinformation plastered on TV, Social Media, and Internet......Prefer truthful, personalized guided support?

When you consume a variety of plants - the whole plant including Fruits & Vegetables, Beans, Legumes, Nuts and Seeds are the builders and re-generators of the body and contain ALL the amino acids, phyto-nutrients, proteins, mineral, salts, enzymes, fiber and vitamins needed by the body, provided they are used in large quantities, raw (or cooked), and preferably without preservatives, and as with juicing, that they have been properly extracted from the vegetables. Moreover, you will receive healthier, bio-available nutrients and protein since plant protein is less likely to promote cancer growth and increase blood cholesterol levels associated with heart disease. In most cases, plant-based foods are nutrient dense foods, whereby animal-based proteins are almost devoid of any usable nutrition.

 

 

 

As the ground breaking nutritional science book  "The China Study", states on page 348:

Never before has there been such a mountain of empirical research supporting a whole food, plant-based diet. Now, for example, we can obtain images of the arteries in the heart, and then show conclusively, as Drs. Dean Ornish and Caldwell Esselstyn Jr. have done, that a whole food, plant-based diet reverses heart disease.  Animal protein, even more than saturated fat and dietary cholesterol, raises blood cholesterol levels in experimental animals, individual humans, and entire populations. International comparisons between countries show that populations subsisting on traditional plant-based diets have far less heart disease, and studies of individuals within single populations show that those who eat more plant-based foods not only have lower cholesterol levels but also less heart disease. We now have a deep and broad range of evidence showing that a whole food, plant-based diet is best to combat cancer and alleviate diabetes and autoimmune diseases. We also have tantalizing evidence linking multiple sclerosis with animal food consumption and especially dairy consumption.

Published data show that animal protein promotes the growth of tumors. Animal protein increases the levels of a hormone, IGF-1, which is a risk factor for cancer, and high-casein (the main protein of cow’s milk) diets allow more carcinogens into cells, which allow more dangerous carcinogen products to bind to DNA, which allow more mutagenic reactions that give rise to cancer cells, which allow more rapid growth of tumors once they are initially formed. Data show that a diet based on animal-based foods increases females’ production of reproductive hormones over their lifetime, which may lead to breast cancer.

Intervention studies show that when people who have type 2 diabetes are treated with a whole food, plant-based diet, they may reverse their disease and go off their medications. A broad range of international studies shows that type 1 diabetes, a serious autoimmune disease, is related to cow’s milk consumption and premature weaning.  Kidney stones arise because the consumption of animal protein creates excessive calcium and oxalate in the kidney. We know now that cataracts and age-related macular degeneration can be prevented by foods containing large amounts of antioxidants.

 

In addition, research has shown that cognitive dysfunction, vascular dementia caused by small strokes, and Alzheimer’s are all related to the food we eat. Investigations of human populations show that our risk of hip fracture and osteoporosis is made worse by diets high in animal-based foods. Animal protein leaches calcium from the bones by creating an acidic environment in the blood.

We now have a deep and broad range of evidence showing that a whole food, plant-based diet is best for our kidneys, bones, eyes, and brains.  More research can and should be done, but the idea that whole food, plant-based diets can protect against and even treat a wide variety of chronic diseases can no longer be denied. No longer are there just a few people making claims about a plant-based diet based on their personal experience, philosophy, or the occasional supporting scientific study. Now there are hundreds of detailed, comprehensive, well-done research studies that point in the same direction.

 

"If you want to live free of cancer, heart disease, and diabetes for your entire life, that power is in your hands (and your knife and fork). But, sadly, medical schools, hospitals, and government health agencies continue to treat nutrition as if it plays only a minor role in health."

And no wonder: the standard Western diet, along with its trendy “low fat” and “low carb” cousins, is actually the cause, not the cure, of most of what ails us. In a nutshell, the “miracle cure” science has been chasing for the past half century turns out not to be a new wonder drug painstakingly formulated after decades of brilliant and relentless lab work or a cutting-edge surgical tool or technique using lasers and nanotechnology or some transformation of our DNA that will turn us all into immortal Apollos and Venuses.

Instead, the secret of health has been in front of us all along, in the guise of a simple and perhaps boring word: nutrition. When it comes to our health, it turns out the trump card is the food we put in our mouths each day.

 

" In the process of learning all this, I also learned something else very important: why most people didn’t know this already. The medical and scientific research establishments, far from embracing these findings, have systematically dismissed and even suppressed them. Few medical professionals are aware that our food choices can be far more effective shields against disease than the pills they prescribe. Few health journalists report the unambiguous good news about radiant health and disease prevention through diet. Few scientists are trained to look at the “big picture,” and instead specialize in scrutinizing single drops of data instead of comprehending meaningful rivers of wisdom. And paying the piper and calling the tune for all of them are the pharmaceutical and food industries, which are trying to convince us that salvation can be found in a pill or an enriched snack food made from plant fragments and artificial ingredients."

 

 

What I can tell you is that there are 3 stages of pre-cancerous conditions: initiation, promotion, and progression.

  • Do you know that cancer and other debilitating disease or chronic auto-immune conditions could be growing and progressing from the carcinogenic foods that you consume?

  • Were you aware that at any of those stages, that any-type of growing cancer, can be reversed?

  • Did you know that cancer, diabetes, obesity and degenerative disease could be stopped in its tracks with nutrition?

  • Did you realize that what you consume in your day-to-day life could be feeding any cancer or other debilitating degenerative disease, whether it is active or lying dormant?

 

If you should in fact receive a positive diagnosis (for any form of degenerative disease, including cancer, diabetes, heart disease, obesity, or chronic auto-immune illnesses), there is really no need to be fearful. You need not resort hastily to pharmaceuticals, medications, invasive treatments or surgery. I would implore you to not only read thoroughly, but consider now the following excerpt from T. Colin Campbell, PhD in his latest book, Whole: Rethinking the Science of Nutrition


 "The good news is that we don’t need medical breakthroughs or genetic manipulation to achieve, maintain, and restore vibrant health. A half century of research—both mine and that of many others—has convinced me of the following: What you eat every day is a far more powerful determinant of your health than your DNA or most of the nasty chemicals lurking in your environment. The foods you consume can heal you faster and more profoundly than the most expensive prescription drugs, and more dramatically than the most extreme surgical interventions, with only positive side effects. Those food choices can prevent cancer, heart disease, Type 2 diabetes, stroke, macular degeneration, migraines, erectile dysfunction, and arthritis—and that’s only the short list. It’s never too late to start eating well. In short: change the way you eat and you can transform your health for the better".

"For some reason, “health food” has a reputation for being tasteless and joyless. You might be thinking at this point that the miracle diet for human health must be the most grim fare imaginable. Fortunately, that’s not the case. Evolution thankfully has programmed us to seek out and enjoy foods that promote our health. All we have to do is get back to our dietary roots—nothing radical or miserable required."

"The ideal human diet looks like this: Consume plant-based foods in forms as close to their natural state as possible (“whole” foods). Eat a variety of vegetables, fruits, raw nuts and seeds, beans and legumes, and whole grains. Avoid heavily processed foods and animal products. Stay away from added salt, oil, and sugar. Aim to get 80 percent of your calories from carbohydrates, 10 percent from fat, and 10 percent from protein. That’s it, in 66 words".

-- Campbell, T. Colin (2013-05-07). Whole: Rethinking the Science of Nutrition (pp. 6-7). BenBella Books, Inc.. Kindle Edition.

 

 



 

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The Garden Approach - A cornucopia of health promoting selection

  THE EIGHT CATEGORIES of PlantBased WholeFood

Based on the findings of her father, T. Colin Campbell in 'The China Study', *LeAnne Campbell - in her complementary book, "The China Study Cookbook", recommends selecting whole plant-based foods in their native state rather than trying to obtain specific nutrients from highly processed foods or supplements.

 

This recommendation is based on three important points:

1) Optimal nutrition occurs when we EAT food rather than take nutritional supplements.


2) The closer foods are to their native states— prepared with minimal cooking, salting, and processing— the greater the long-term health benefits will be.


3) Choose locally and/or organically grown produce whenever possible, but don't be afraid of, or abstain from conventionally grown -- just wash and prep consciously. Be aware of your food sources.


One of the interpretations of T. Colin Campbell's research (as cited* by LeAnne Campbell in The China Study Cookbook) was that the consumption of a variety of different parts of whole plants promotes optimal health. Given this, the Campbell's have broken the plant into seven categories— fruits, grains, leaves, roots, legumes, flowers, and nuts— and given mushrooms a separate category because they can’t be easily categorized as part of a plant. This categorization is to make you aware of the different parts of the plant and to help you think about consuming all parts of the plant. It is not meant to be a strict guideline but merely a framework to use in trying to put together a meal that Nature deems nutritionally ideal.

They created these categories rather simply. Obviously, roots are the parts of plants that grow below the ground. Leaves include all lettuces, kale, spinach, celery, collards, Swiss chard, cabbage, and so on. Fruits are the parts of plants that contain seeds, such as tomatoes, apples, peppers, cucumbers, pumpkins, and oranges. Grains consist of the seeds themselves: wheat, corn, barley, quinoa, oats, and the like. Legumes are made up of all the different types of beans: soy, pinto, red, black, lentils, kidney, and even peanuts. Flowers are broccoli, cauliflower, dandelions, etc. For nuts, include all tree nuts.

 

Almost every part of the plant is edible, nutritious, and delicious, and each part has a different nutrient composition; even the smallest sprout of seed, legume, flower, root, nut, grain or leaf categories play a power-packed 'alive' superfood role of the utmost nutritional density. So it’s important to consume a variety of the categories in order to obtain a full complement of nutrients on a given day and across a week or month.

NUTRITIONAL VALUE:  Here’s a look at some of the nutritional value of the eight categories (seven types of plant parts plus mushrooms): FRUITS are packed with vitamin C and other phytochemicals. GRAINS abound in carbohydrates, fiber, minerals, and B vitamins. LEAVES are lush with antioxidant vitamins, fiber, and complex carbohydrates. ROOTS have lots of carbohydrates; some have carotenoids. LEGUMES are a hearty source of protein, fiber, and iron. FLOWERS are rich in antioxidants and phytochemicals. NUTS are loaded with omega-3 fats, vitamin E, and protein. MUSHROOMS offer a good supply of selenium and other antioxidants.

To be consistent with the message in The China Study and especially its sequel, 'Whole' by T. Colin Campbell, "The China Study Cookbook" nutrient compositions are not presented with recipes. Nutrient contents in different samples of the same food often are highly variable, leading consumers to be concerned with trivial and meaningless differences instead of the far more important health characteristics of food variety and wholesomeness.  "no need to count calories....just eat plants"

 

CATEGORY EXAMPLES:

FRUITS: ACORN SQUASH, APPLE, AVOCADO, BLACKBERRIES, BLUEBERRIES, BUTTERNUT SQUASH, CRANBERRIES, CUCUMBER, EGGPLANT, GRAPEFRUIT, GREEN PEPPER, KIWI, MANGOES, OKRA, ORANGE, PAPAYA, PEACH, PEAR, PUMPKIN, RASPBERRIES, RED PEPPER, STRAWBERRIES, TOMATO, ZUCCHINI, WATERMELON

GRAINS: AMARANTH, BARLEY, BUCKWHEAT, CORN, KAMUT, MILLET, OATS, QUINOA, RICE, RYE, SORGHUM, SPELT, TEFF, WHEAT

LEAVES: ARTICHOKES, ARUGULA, ASPARAGUS, BASIL, BEET GREENS, BELGIAN ENDIVE, BOK CHOI, BRUSSELS SPROUTS, CABBAGE, CELERY, CILANTRO, COLLARD GREENS, KALE, LETTUCE (ALL VARIETIES), MUSTARD GREENS, PARSLEY, RHUBARB, SEAWEED, SPINACH, SWISS CHARD, TURNIP GREENS

ROOTS: BEETS, CARROTS, GARLIC, GINGER, LEEKS, ONIONS, POTATOES (ALL VARIETIES), RADISH, RUTABAGA, TURNIPS

LEGUMES: ADZUKI BEANS, BLACK BEANS, BLACK-EYE PEAS, CANNELLINI BEANS, GARBANZO BEANS, GREEN BEANS, KIDNEY BEANS, LENTILS, PEANUTS, PEAS, PINTO BEANS, SOYBEANS, WHITE BEANS

FLOWERS:  BROCCOLI, CAULIFLOWER, DANDELIONS 

NUTS: ALMONDS, CASHEW, HAZELNUT, MACADAMIA, PECANS, PISTACHIO, WALNUTS 

MUSHROOMS: BABY BELLA, CREMINI, OYSTER, PORTOBELLO, SHIITAKE, WHITE BUTTON


 

 

 

 

 

 

 

 
THE GREAT EXCHANGE:  
SUBSTITUTIONS TO CREATE PLANT-BASED RECIPES

As you transition to a health-promoting eating style, you may want to re-hab a favorite animal-derived recipe to a plant-based garden approach (as well as extra-sugary recipes to less refined ones). Here is a list of possible food substitutions. You may know of other suggestions that work well. Use whatever makes the dish tasty for you and your companions without compromising your health directive. Be creative and experiment with new ingredients, spices and flavorings.

Click here for our favorite PlantBased WholeFood recipes.


REPLACE MEAT, POULTRY, OR FISH: Depending on the recipe and your food preferences, you can use favorite vegetables, sprouts, seeds, nuts, beans, grains, or portobello mushrooms or a 'steak' of broccoli spear to replace these items. Another food you can use as a substitution while transitioning to a whole food, plant-based diet is tofu, which is available in varying consistencies, from very soft to extra firm (for slicing and crumbling). For optimum benefit create your own 'faux meats' and veggie burgers or nut n' tofu loafs - there is a multitude of combinations. There is also seitan, a wheat product that comes in plain and spicy flavors, as well as soy hot dogs, veggie burgers, tempeh, and soy crumbles (similar to ground beef). 

REPLACE DAIRY MILK: Nondairy milks include soy, rice, almond, hempseed, cashew, coconut, hazelnut, and many others. Experiment with a few different kinds to find one that works best. Generally soy milk will produce a thicker product, and rice milk a thinner one. When making a creamy sauce or a pudding, I have found the best replacement to be unsweetened soy or almond milk. Otherwise, rice milk or any other type of milk substitute can be used in its place.  To replace cheese, consider different recipe blends of tofu, miso, nutritional yeast and nuts, although it won't necessarily melt, the flavor and texture is all there.  Melting varieties (high oil/fat content) of commercial 'dairy free' cheeses are available but read the labels carefully - some still use casein which defeats the purpose of plant-based substitutions.

CHOOSE WHOLE GRAIN FLOURS: There is a wide variety of whole grains, parts of grain (endosperm, bran, cracked), and combinations of grain flours (5-grain, 7-grain, 9-grain) in the market. Wheat, oat, triticale, rye, barley, flax, spelt, brown rice, and durham grain flours are some examples. Use whole grain products, not refined flours. For some people, their choice of which whole grain (as flour) to use will depend on their sensitivity to gluten, especially found in wheat, barley, and rye. To some extent, determining which grain flour to use in order to avoid this allergy is a matter of trial and error.

REPLACE CHICKEN EGGS: There are many different substitutes you may use for eggs. In most cases, you can use whatever is easiest or more convenient for you without it affecting taste or consistency. Some examples of egg substitutes are: 1 tablespoon ground flaxseed mixed with 3 tablespoons water, 2 tablespoons hemp heartsdissolved in 2 tablespoons water, 1 tablespoon chia seed meal with 3 tablespoons water, ½ mashed banana, ¼ to 1/ 3 cup silken tofu, commercial egg replacer used according to the directions on the box, or ¼ cup applesauce— each replacement equals 1 egg. 

SUBSTITUTE FATS AND OILS IN MAIN DISHES OR SALADS: Use vegetable broth, water, or wine for sautéing or frying. Or simply bake instead of frying. Try oil-free salad dressings with a base of vegetable broth, water, avocado, nut butters, or vinegar.

REPLACE FATS AND OILS USED IN BAKING CAKES, COOKIES, AND SWEET BREADS: Prune paste is one of the best substitutes. It does not change the taste of the dish as much as other substitutions do. Puree 1 cup of pitted prunes in a food processor with ½ cup of water. Substitute 1/ 3 the amount of prune paste for the amount of oil called for in the recipe (i.e., use 1/ 3 cup of prune paste to replace 1 cup of oil). Pureed bananas also work well in some recipes, but they do not hold moisture as successfully as the prune paste, and they distort the flavor. Unsweetened Apple sauce is an excellent replacement for oil/butter.  Consider raw cacao mixed with water and a splash of maple syrup for a rich chocolatey syrup solution.  

CHOOSE WHOLESOME SWEETENERS: When substituting for the sweetness of refined sugar, try concentrated pure fruit juice— specifically apple juice— maple syrup, or any of a wide variety of pureed fruits, including applesauce, bananas, preserves, and jams. Dried fruits, such as dates and raisins, work well for baking. Shredded coconut adds a sweet touch, too. The sweetness of each sweetener varies, so you may need to alter the amount according to taste.

For sweeteners, there are two categories: wet and dry.  I recommend tasting your recipe along the way to determine if more or less is needed. 

Here are a few examples of both:

Wet: brown rice syrup, agave nectar, maple syrup, molasses, fruit syrup, barley malt syrup 


Dry: date sugar, stevia, raw sugar, turbinado sugar, Sucanat, evaporated cane juice 
 

REPLACE SALT: Depending on the recipe, seasonings such as onion, garlic, parsley, coriander, and celery seed can be used. Fresh onion, garlic, lemon juice, salsa, or any type of hot sauce can add zing without sodium (just be careful to check the brand; some are high in sodium). Granulated Sea vegetation like Dulse or Kelp is a great substitution for salt and supplies the much needed B12. Low-sodium soy sauce, tamari or Bragg's Amino Acids are delicious in many recipes.


*Campbell, LeAnne (2013-05-07). The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes (Kindle Locations 523-526). BenBella Books, Inc.. Kindle Edition.

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