This post discusses the concept of rich food and why it is beneficial to consider in a sustainable and urban lifestyle. Rich food refers to nutrient-dense meals that are packed with vitamins, minerals, and antioxidants. By incorporating plant-based ingredients into your daily meals, you can significantly enrich your nutritional intake. The post provides a daily meal plan with five plant-based variants, including a tofu scramble, apple slices with peanut butter, Buddha bowl, carrots and hummus, and lentil soup, and banana oat cookies. Additionally, it includes two references for chickpea salad.
Enrich your daily meal plan
Now that we have discussed the importance of rich food, let's explore some plant-based variants that can enrich your daily meal plan:
Buddha Bowl
A Buddha Bowl is a colorful and filling meal that typically includes a combination of grains, vegetables, legumes, and nuts or seeds. You can choose any grain, such as brown rice, quinoa, or couscous, and any vegetables, such as roasted sweet potatoes, kale, or avocado. Legumes, such as chickpeas or black beans, provide protein and fiber, while nuts or seeds add crunch and healthy fats. You can season your Buddha Bowl with any dressing, such as tahini, lemon, or soy sauce.
- "How to Build a Buddha Bowl" by The Kitchn: https://www.thekitchn.com/how-to-make-a-buddha-bowl-248481
- "Roasted Sweet Potato & Kale Buddha Bowl" by Ambitious Kitchen: https://www.ambitiouskitchen.com/roasted-sweet-potato-kale-buddha-bowl/
Tofu Scramble
A Tofu Scramble is a plant-based version of scrambled eggs that uses crumbled tofu as a base. You can add any vegetables, such as bell peppers, onions, or spinach, and any spices, such as turmeric, cumin, or paprika, to create a savory and satisfying dish. Tofu is a good source of protein and calcium, while vegetables provide vitamins and fiber.
- "Southwest Tofu Scramble" by Minimalist Baker: https://minimalistbaker.com/southwest-tofu-scramble/
- "Easy Vegan Tofu Scramble" by The Spruce Eats: https://www.thespruceeats.com/easy-tofu-scramble-3378129
Lentil Soup
Lentil Soup is a comforting and nutritious soup that can be made with any type of lentils, such as red, green, or brown. You can add any vegetables, such as carrots, celery, or tomatoes, and any spices, such as cumin, coriander, or thyme, to create a flavorful and filling soup. Lentils are a good source of protein and fiber, while vegetables provide vitamins and minerals.
- "How to Build a Buddha Bowl" by The Kitchn: https://www.thekitchn.com/how-to-make-a-buddha-bowl-248481
- "Vegan Sweet Potato Buddha Bowl with Orange Sesame Almond Butter Dressing" by Ambitious Kitchen: https://www.ambitiouskitchen.com/vegan-sweet-potato-buddha-bowl-almond-butter-dressing/
Chickpea Salad
Chickpea Salad is a refreshing and easy-to-make salad that uses canned or cooked chickpeas as a base. You can add any vegetables, such as cucumber, tomato, or red onion, and any herbs.
- "Chickpea Salad" by The Spruce Eats: https://www.thespruceeats.com/chickpea-salad-recipe-3378034
- "Chickpea Salad with Cucumbers and Tomatoes" by EatingWell: https://www.eatingwell.com/recipe/270005/chickpea-salad-with-cucumbers-and-tomatoes/
An example for a daily meal plan and ingredients:
| Meal | Plant-Based Variant | Ingredients |
|---|---|---|
| Breakfast | Tofu Scramble | Tofu, Bell Pepper, Onion, Spinach, Turmeric, Cumin, Paprika, Salt, Pepper |
| Snack | Apple Slices with Peanut Butter | Apple, Peanut Butter |
| Lunch | Buddha Bowl | Brown Rice, Roasted Sweet Potatoes, Kale, Avocado, Chickpeas, Almonds, Tahini Dressing |
| Snack | Carrots and Hummus | Carrots, Hummus |
| Dinner | Lentil Soup | Brown Lentils, Carrots, Celery, Onion, Tomatoes, Vegetable Broth, Cumin, Coriander, Thyme |
| Dessert | Banana Oat Cookies | Bananas, Rolled Oats, Cinnamon, Vanilla Extract, Salt |
Note that these are just examples and you can customize the ingredients based on your preferences and availability. The key is to include a variety of plant-based foods that provide different nutrients and flavors.
Further reading..
more recipes...
Apple Slices with Peanut Butter:
- "Apple Slices with Peanut Butter" by EatingWell: https://www.eatingwell.com/recipe/256503/apple-slices-with-peanut-butter/
- "Carrot, Apple, and Hummus Wrap" by Martha Stewart: https://www.marthastewart.com/1153734/carrot-apple-and-hummus-wrap
- "Banana Oat Cookies" by The Kitchn: https://www.thekitchn.com/recipe-vegan-banana-oat-cookies-225216
- "Healthy Banana Oatmeal Cookies" by Well Plated: https://www.wellplated.com/oatmeal-banana-cookies/
