We all know what a balanced plant-based meal should look like when we see one, but are often less sure about how to make it happen. Today we want to share with you how to get the optimal plant-based plate food proportions right and making it “too pretty to eat.”
Here’s the major food categories you should include in your plant-based diet –
• Fruits & Vegetables: apple, bananas & lettuce, spinach, kale, peas, collards, etc.
• Tubers: potatoes, carrots, parsnips, sweet potatoes, beets. etc.
• Whole grains: grains, cereals, quinoa, brown rice, millet, whole wheat, oats, barley, etc.
• Nuts: almonds, brazil nuts, cashew nuts, etc.
• Legumes: Beans of any kind, plus lentils, pulses, etc.
Theorically, this is easy when making simple bowls, but it can get mixed up when we make meals such as stir-fries.
So here how “hand-size” portion can help you
• Fruits & Veggies – 2 handfuls
• Whole Grains + Tubers - ¼ of the plate - 1 handful
• Protein Based (Legumes + Tofu + Nuts + Legumes): size and thickness of your palm
• Healthy Fat – your thumb
Steps on building your bowl and making it pretty!
1. Choose your base – your base of Green Leafy Vegetables
2. Add Grains or Legumes – Quinoa, Sweet Potatoes, Tofu, Lentils
3. Add More Veggies + Fruits – Avocado, Tomatoes, Peas, Cucumber
4. Top with Nuts / Seeds & something Crunchie – Pine Nuts, Almond Silvers
Have fun mix and match!