Another term which needs further dissection is the word ‘plant-based food’, which may sound a bit dull to some of us, but its components are richer than we think. Most of us do not realize how diverse the world of edible plants is and that it is possible to find everything we need within plant-based foods for a tasty, healthy and comprehensive diet. The flavors range from sweet, sour, salty, bitter to umami and we find all kind of textures which will satisfy our appetite for a complete and satisfying meal.
This food chart shows possible ingredients for a plant-based meal.
| Oils and fats: olive and rapeseed oil, avocado and coconut oil. |
| Nuts and seeds: almonds, walnuts, cashews, pecans, chia seeds, hemp seeds, flax seeds, sunflower seeds, pumpkin seeds and more. |
| Legumes: pulses such as lentils, peas, chickpeas, adamame peas, kidney- black- pinto and adzuki beans, peas and & protein rich vegetables & meat alternative foods. |
| Grains: best as whole wheat grains – bread and pasta, brown and wild rice, cereals, millet, oats, barley, corn, quinoa, bulgur, buckwheat, amaranth. |
| Green vegetables: letuces, collard greens, kale, spinaches, broccoli, leeks, peppers, sprouts. |
| Colorful vegetables: artichokes, asparagues, cabbage, carrots, peppers, sweet potatoes, radishes and way more. |
| Fruits: apple, berries, pears, grapes, melons, tomatoes, kiwis & exotic fruits like oranges, mangos, bananas, pineapples & all the dried fruits. |
| Condiments: apple cider vinegar, red wine vinegar, rice vinegar. Maple syrup and tahini sauce. Mustard, ketchup, soy or tamari sauce. Nutritional yeast, baking powder, corn starch, vanilla. |
| Spices: chili, cumin, cardomon, paprika, pepper, tumeric. Basil, parsley, oregano, thyme, tarragon. |