Here is a collection of 30 Plant-Based Recipes to “reset” our diet, feed our healthy gut bacteria, support our liver and help manage our cravings, leaving us better able to manage sweets and snacks. Whether you are looking for a week, or a month of clean eating or simply want to incorporate more plants into your life, this is a great place to start.
Fall down seven times, get up eight. Life starts from here.
Today is the perfect time to realign ourselves with our health goals and give our bodies some much-needed love. Whether that means eating more fresh vibrant fruits and veggies, cutting out sweets or overly-processed foods, or simply just cooking more meals from scratch… we know what we need to feel alive and energized.
For me, come January, this means doing a whole food, plant-based “reset” after all the holiday eating. December is the time of year I let myself indulge a little in more decadent meals, cookies and sweets, and by the end of it, I am actually looking forward to January, when I know my body will be supported by clean, vibrant, simple meals. It always feels so good.
As a byproduct of eating whole-food plant-based -energy improves, inflammation decreases, sleep deepens and weight sheds. The liver is supported as well as the gut microbiome, and the body comes to its own natural balance.
What is the Whole Foods Plant-Based Diet?
A diet that is rich in plants- fruits, veggies, whole grains, beans and legumes, olive oil, nuts, and seeds – and void of ultra-processed foods and animal products.
Whether you are a beginner to the Plant-Based Diet or a seasoned veteran, here are some healthy, Plant-Based Recipes to help get you started and inspired this month! Take stock of what you have in your pantry, then pick out a few recipes to try this week. Remember to keep it simple!
Imagine how energized and alive your body will feel. This truly is a gift of love, for ourselves and for our families.
On busy nights, dinner can be made simpler with soups, stews and stir-fries. I like to comb through my fridge and pantry and take stock of what I have on hand using these things up first. Take a peek at our most popular Vegan Dinner Recipes or pick a few below.
Smoky Black-Eyed Peas and Collard Greens
Here’s a tasty, lighter recipe for Black-Eyed Peas served up with Garlicky Collard Greens to ensure luck, prosperity, and good fortune in the coming year. Vegan and GF.🥂
This plant-based Miso Mushroom Bowl is served over a bed of warm brown rice, topped with healthy veggies and drizzled with the tastiest Sesame Miso Ginger Dressing (that you’ll want to put on everything)! Vegan & Gluten-Free.
Savory oven-roasted Indian Cauliflower with Chickpeas and Caramelized Tofu, seasoned with a simple Madras Curry dressing. Serve it with fluffy basmati rice and cilantro mint chutney to create a hearty vegan bowl. A simple dish rich with fragrant spice and amazing flavors. Healthy, flavorful, and vegan!
I’m not going to lie, during my month of Whole Food Plant-Based eating, I rely heavily on vegan soups- they are truly a godsend! Full of nutrients, they are hydrating, filling, full of fiber and plant-based protein. So satiating! They can be made ahead, to have on-the-ready for when hunger “emergencies” strike. I like to pick at least 2 soups a week, just to have them on hand.
Simple Cabbage Soup
Simple clean ingredients full of comforting flavors, this Cabbage Soup is healthy, satisfying and easy to make. Perfect for busy weekdays and leftovers are delicious! Vegan.
20-Minute Miso Soup with Leeks, Mushrooms and Greens
A 20-minuteMiso Soup Recipe with leeks, shiitake mushrooms, wilted greens, and tofu makes for a fast and easy weeknight dinner. Full of flavor and nutrients it is highly nourishing while remaining light and lean. Vegan and GF adaptable.
For me, this month is all about upping our veggies. My goal is to try to eat 6 cups of veggies a day- picking a wide variety. Leafy greens, cruciferous veggies, colorful veggies, getting in a wide diversity. Here are some of my favorite standbys that go with many different meals.
If sensitive to oxalates found in cruciferous veggies, citric acid helps clear this from our blood. Simply squeeze a little lemon juice in your drinking water.
Roasted Root Vegetables
Lightly caramelized, with rosemary and orange zest, these Roasted Root Vegetables deserve a place at your table! Rich with flavor they are so tasty and full of nutrition. Leftovers can be tucked in to bowls, salads, egg dishes and wraps.
Make-ahead vegan salads are perfect for busy workweeks. They are packable, fresh, and healthy, full of fiber( that feed our healthy gut bacteria) and nutrients that support our liver. Like soups, I always try to have 1 or 2 on hand for hunger emergencies.
Winter Happiness Salad
Winter Happiness Salad! Kale and Quinoa Salad with Apples, Chickpeas and Currants! A hearty vegan salad that can be made ahead- perfect for potlucks, gatherings or midweek lunches!
Another simple way to improve gut health- is to time our meals. Eating within an 8-12 hour window (intermittent fasting) has been shown to not only improve our gut health but help regulate our insulin levels, and weight and help rid our bodies of damaged cells (autophagy). I typically eat two meals a day in a 8-10 hour eating window.
So I start my day with “breakfast” (or lunch) at noon, and I finish eating dinner by 8pm. I find that when I eat a high-protein meal first, I stay fuller longer and have fewer cravings throughout the day. My favorite breakfast is the tofu scramble, loaded up with seasonal veggies.
Vegan Tofu Scramble
Vegan Tofu Scramble – loaded up with healthy seasonal veggies that you already have on hand. This vegan breakfast can be made in 15 minutes flat! Healthy, Fast, and delicious!
These healthy Breakfast Cookies can be made in under 30 minutes! They are chockfull of flavor and sustenance -filled with oats, seeds, spices and dried fruit they are vegan and deliciously addicting! Perfect for breakfast on the go.
Lunchtime is when I like to load up on healthy veggies. Whether it’s a vibrant Buddha bowl, a Vegan Salad, or one of these Plant-based Soups, my focus is always on getting as many veggies as I can, into the mix. Eating a wide variety of plants is the best way we can support our healthy gut bacteria. It’s nice to meal prep a few things ahead, and have them ready and on hand.
Bali Bowls with Peanut Tofu
Bali Bowl with Peanut Tofu, roasted sweet potatoes, black rice, shredded cabbage, radish and snow peas. Feel free to use almond butter!
Brighten up your day with this Beet Bliss Bowl! A simple vegan bowl made with beets, quinoa, avocado and chickpeas-that can be made in under 30 minutes! Great for meal-prepping and guaranteed to lift your spirits!
Is it possible to go a whole month without something sweet? I honestly can’t tell you, because I have never once succeeded! Yes, I’ve tried. I’ve reduced my intake of sweets and sugar dramatically, but honestly, this is really challenging for me! An easy, healthier way for me to deal with this is to have a piece of good-quality dark chocolate with fresh berries, or a few Medjool dates. Do what is best for you. 😉 Keep in mind that anything you make from scratch is probably better than breaking down and buying something that is ultra-processed.
Vegan Energy Balls with Masala Spice
Vegan Energy Balls with dates, coconut, pecans and Masala Spice, a simple, tasty vegan and gluten-free snack that can be made in 10 minutes!
Here are some of our favorite plant-based appetizers. The hummus is nice to have on hand because it’s filling and the perfect way to get more veggies into your life. 🙂
How to make the BEST Hummus! This authentic hummus recipe is light and creamy and so easy to make! Use canned or dried chickpeas and serve it up with fresh garden veggies or a plethora of optional additions. Vegan, GF.
This vegan & plant-based, Hearts of Palm Ceviche will transport you to Mexico. Made with hearts of palm and avocado, this easy recipe can be made in minutes and is best served on tostadas, with chips or in lettuce cups!
Delicious Vegan Lettuce Wraps are filled with Teriyaki Mushrooms and brown rice- an easy Asian-inspired lunch idea or appetizer that is healthy, vegan and satisfying. Gluten-free Adaptable! Made with Homemade Teriyaki Sauce.
A tasty recipe for Zucchini Quesadillas with creamy cashew cheese and Poblano Pumpkin Seed Salsa. Vegan and delicious! (The optional Cashew Cheese requires 3 hours soaking time- easiest to make this and Poblano Salsa ahead.)
Light and crisp, these Rustic Seed Crackers are keto, gluten-free and vegan. This recipe is incredibly easy, flexible, adaptable and full of toasty rich flavor. They are the perfect snack by themselves, and pair with most toppings.
Adding fermented foods to our diet is an easy way to help add diversity to our gut microbiome- if new to fermented foods, add gradually, building up slowly.
Curtido – Fermented Salvadoran Slaw
Curtido – A cultured Salvadoran Slaw with cabbage, carrots, onion and oregano. Simple to make, full of healthy probiotics! Use on Tacos, Pupusas, quesadillas or enchiladas as a delicious healthy condiment!
How to make Simple Cultured Cabbage! Aka Sauerkraut- a delicious tangy addition to many dishes. Brimming with gut-healing probiotics, fermented cabbage is easy to make at home with just two ingredients and 30 minutes hands-on time. Allow 3-14 days fermenting time!
Jumu Juice – a healing anti-inflammatory Indonesian drink made with fresh turmeric and ginger root, honey (or maple) and a squeeze of citrus. Soothing and healing to the body. Drink this cold straight from the fridge, or heat it up like tea.
Try to purchase organic produce or buy from your local farmers market. Conventional produce is often treated with glyphosate, an herbicide designed to kill bacteria on plants, which ends up killing the good bacteria in our gut.
Even seemingly “healthy” vegan foods can be highly processed. Always look at labels. Minimize highly refined seed oils (canola, sunflower, safflower, soybean oil, corn oil, vegetable oil) which are inflammatory in nature and are in most processed foods including vegan dressings, nut milks, oat milk, vegan cheese and vegan mayo. Use olive oil or coconut oil when cooking.
Gluten can be inflammatory to some people- and may cause leaky gut which leads to a whole host of other issues. If you suspect this affects you, now is the perfect time to eliminate it and see how you feel. If you have joint pain, or arthritis -I would suggest trying this.
Cut out refined sugar, and minimize sweeteners (even maple syrup, coconut sugar and agave)only consuming in small doses at a time. Honey is not technically plant-based, but this is the one thing I do not personally do not cut out, due to its healing properties.
Plant-based protein and fiber are KEY in helping you feel full. I always try to prioritize plant-based protein- beans, legumes, tofu, and quinoa, along with healthy veggies.
Don’t overdo the plant-based fats! A little fat is good, but too much will overwork your liver. Limit nuts to ¼ cup a day MAX.
Add fermented foods to help create a diverse microbiome.
Here is a collection of 30 Plant-Based Recipes to help “reset” our diet, feed our healthy gut bacteria, support our liver and help recalibrate cravings, leaving us better able to manage sweets and snacks. Whether you are looking for a week, or a month of clean eating or simply want to incorporate more plants into your life, this is a great place to start.
plant-based protein – tofu, seitan, beans, legumes
Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.