Food GUide
The amazing benefits of eating plant-based whole foods are known globally, and are celebrated throughout every health industry, no matter which “denomination.” It’s rare to find a credible nutrition or health expert who does not promote consumption of plant-based foods as part of a healthy lifestyle.
Popular studies, books, and mainstream documentaries all agree that eating more plants, and even eating exclusively plant-based, can help to prevent chronic illness, improve energy, slow aging, and all around increase health and quality of life. Add to that, the minimized harm on the environment and the obvious plus of not causing harm to animals. It’s clear that eating a plant based diet is a viable, intelligent option.
As part of Ground Leaf’s mission to bring you simple, delicious, plant based recipes, here is a brief explanation of the ingredients you’ll find on this site.
So often, people get stuck in a rut when it comes to their veggies. It’s such a shame because vegetables can be delicious and interesting when done properly.
Variety is essential. It is so important to mix it up and work a variety of vegetables - raw, steamed, roasted, low-heat stir-fried, and definitely pressure-cooked - into your daily meals.
Vegetables are packed with nutrients to feed every system of your body, antioxidants to help fight aging and boost cellular regeneration, and
So often, people get stuck in a rut when it comes to their veggies. It’s such a shame because vegetables can be delicious and interesting when done properly.
Variety is essential. It is so important to mix it up and work a variety of vegetables - raw, steamed, roasted, low-heat stir-fried, and definitely pressure-cooked - into your daily meals.
Vegetables are packed with nutrients to feed every system of your body, antioxidants to help fight aging and boost cellular regeneration, and fiber to help you maintain a healthy gut…that’s just the start of it. While you probably already know that eating your vegetables is one of the best things you can do for your health via food, what you may be struggling with is how to incorporate a wide variety of them into your meals on a regular basis.
That’s exactly where Ground Leaf comes in. We have included a wide range of healthy, fresh, often organic vegetables into almost all of our recipes so that you don’t have to worry about it.
fiber to help you maintain a healthy gut…that’s just the start of it. While you probably already know that eating your vegetables is one of the best things you can do for your health via food, what you may be struggling with is how to incorporate a wide variety of them into your meals on a regular basis.
That’s exactly where Ground Leaf comes in. We have included a wide range of healthy, fresh, often organic vegetables into almost all of our recipes so that you don’t have to worry about it.
4+servings/day
vegetables
meal… which basically means your protein needs are being met through eating plant-based. Bonus.
There are of course your popular grains like wheat, rice, and even quinoa (which is technically a seed, but is usually eaten as a grain). Then there are your more alternative grains, such as farro, millet, rye, buckwheat, amaranth, kamut, spelt, and teff.
Grains are a mainstay of the whole food plant-based diet and should constitute the largest part of your plate.
The nutritional benefits of grains include high fiber, a wide variety of vitamins and minerals, and yes…even protein. One of the best things about grains is that they are so satisfying and in many cases can help you to get a full amino acid profile in your
Grains are a mainstay of the whole food plant-based diet and should constitute the largest part of your plate.
The nutritional benefits of grains include high fiber, a wide variety of vitamins and minerals, and yes…even protein. One of the best things about grains is that they are so satisfying and in many cases can help you to get a full amino acid profile in your meal… which basically means your protein needs are being met through eating plant-based. Bonus.
There are of course your popular grains like wheat, rice, and even quinoa (which is technically a seed, but is usually eaten as a grain). Then there are your more alternative grains, such as farro, millet, rye, buckwheat, amaranth, kamut, spelt, and teff.
5+servings/day
grains
To say that beans are a staple of a whole food plant-based diet barely gives them the credit they deserve. Tacos, burritos, rice bowls, curry dishes, soups, and dips like hummus are only a few of the many options beans and legumes bring to your table.
Nutritionally, beans are a very inexpensive protein option, and unlike meat, they are also a powerhouse of both micro and macro nutrients as well as antioxidants and minerals such as copper, folate, iron, zinc, and manganese.
To say that beans are a staple of a whole food plant-based diet barely gives them the credit they deserve. Tacos, burritos, rice bowls, curry dishes, soups, and dips like hummus are only a few of the many options beans and legumes bring to your table.
Nutritionally, beans are a very inexpensive protein option, and unlike meat, they are also a powerhouse of both micro and macro nutrients as well as antioxidants and minerals such as copper, folate, iron, zinc, and manganese.
Easy to prepare (especially with the pressure cooker), beans can offer texture and flavor in addition to their vast nutrition. A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar.
Don’t worry if you’re not familiar with cooking beans, Ground Leaf will help you with clear instructions for each protein-packed, delicious recipe.
3+servings/day
beans+legumes
Easy to prepare (especially with the pressure cooker), beans can offer texture and flavor in addition to their vast nutrition. A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar.
Don’t worry if you’re not familiar with cooking beans, Ground Leaf will help you with clear instructions for each protein-packed,
delicious recipe.
Fruits are the food group that most people have no problem eating more of.
Delicious, wholesome, often sourced locally in-season, and loaded with antioxidants, fresh fruits are an easy sell to someone transitioning to eating more plant-based foods.
Not only are they yummy on their own, fruits are versatile, and can create a base for things like ice cream (with frozen bananas), be used on salads, and in drinks and smoothies. Most fruits are naturally low in fat, sodium, and calories, and they
Fruits are the food group that most people have no problem eating more of.
Delicious, wholesome, often sourced locally in-season, and loaded with antioxidants, fresh fruits are an easy sell to someone transitioning to eating more plant-based foods.
Not only are they yummy on their own, fruits are versatile, and can create a base for things like ice cream (with frozen bananas), be used on salads, and in drinks and smoothies. Most fruits are naturally low in fat, sodium, and calories, and they are also the source of many under consumed essential nutrients like potassium, dietary fiber, vitamin C, and folate (folic acid).
You can use fruits to sweeten and accent a lot of recipes because they’re so tasty and they have incredible health benefits:
• Cherries can calm your nervous system.
• Blueberries support your cardiovascular system.
• Bananas give you energy.
• Pineapples can help boost digestion and lower inflammation.
2+servings/day
fruits
are also the source of many under consumed essential nutrients like potassium, dietary fiber, vitamin C, and folate (folic acid).
You can use fruits to sweeten and accent a lot of recipes because they’re so tasty and they have incredible health benefits:
• Cherries can calm your nervous system.
• Blueberries support your cardiovascular system.
• Bananas give you energy.
• Pineapples can help boost digestion and
lower inflammation.
Nuts are a luxury food that also happen to be loaded with nutrition and Ground Leaf has taken full advantage of this with some of the richest and delicious recipes you’ll ever taste.
If you fear that you’ll miss creamy sauces and dressings or a smooth blended soup by transitioning to a plant-based diet, then fear no more. Nuts and seeds step in where unhealthy dairy steps out.
Nuts are a luxury food that also happen to be loaded with nutrition and Ground Leaf has taken full advantage of this with some of the richest and delicious recipes you’ll ever taste.
If you fear that you’ll miss creamy sauces and dressings or a smooth blended soup by transitioning to a plant-based diet, then fear no more. Nuts and seeds step in where unhealthy dairy steps out.
• Almonds have as much calcium as milk and also contain vitamin E, selenium, and magnesium.
• Cashews are known to help combat depression.
• Ground flax seeds provide essential fatty acids and can actually replace eggs in many recipes.
Although nuts and seeds are proportionally the least consumed of the food groups, they are worked into Ground Leaf recipes in a way that will have you appreciating their texture and flavor, as well as their intense nutrition.
1-2 servings/day
nuts+seeds
• Almonds have as much calcium as milk and also contain vitamin E, selenium, and magnesium.
• Cashews are known to help combat depression.
• Ground flax seeds provide essential fatty acids and can actually replace eggs in many recipes.
Although nuts and seeds are proportionally the least consumed of the food groups, they are worked into Ground Leaf recipes in a way that will have you appreciating their texture and flavor, as well as their intense nutrition.
