Welcome to the Fresh Start!
Featured Recipes!
Plant-based Whole Food (PBWF)
is
Powerful Medicine!
Try the Free Online Cooking School!
PBWF has the power to prevent, arrest and even reverse many lifestyle related diseases, such as diabetes, high blood pressure, high cholesterol, many common cancers, and much more!
These recipes are tasty, simple to prepare and inexpensive!
They are coordinated with the Fresh Start! modules.
Basic Recipe Guidelines
-100% plant-based (no added animal products, including dairy or egg)
-“Whole foods”, which can be cooked, and don’t need to be served raw (i.e. brown rice instead of white rice, whole grain bread and pasta, fruit instead of jam, etc.)
-Foods can be minimally processed, such as tofu, whole grain pasta, Wasa crackers, and Ezekiel bread, but these should be limited to no more than 25% of the entire plate.
-Avoid added salt, sugar, oil, or artificial sweeteners
-Use herbs and spices without salt (Mrs. Dash, etc.)
-Added sweeteners can be:
o Date paste / dried fruit / apple sauce / etc.
o Honey
o Maple syrup
o Cinnamon and other herbs and spices can help provide a sense of sweetness
o Please avoid agave and stevia
You can keep a variety of foods ready to go in your pantry, to include:
- Fresh fruits and vegetable
- Dried, frozen and canned (low sodium when possible) beans, peas and lentils
- Whole grains (oatmeal, brown rice, etc.)
- Nuts and seeds
See the Healthy Recipes and Shopping Guide to make quick, healthy and inexpensive meals.
Many of these are based on Jeff Novick’s Fast Food videos. You can check these out from many libraries. He also has several YouTube videos that cover some of the material.
See Other Recipe Sources for many other ideas!
Are you ready for health?
Lifestyle Medicine
at
Memorial Health System
serving Marietta, Ohio
and the surrounding region!
Email: livememorialwell@mhsystem.org
Office: 740-592-4229
FAX: 740-592-4010
