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The basic formula for creating meals based on evidence-based nutrition for optimal health is choosing from a combination of:

Starches: including intact whole-grains (such as brown/black/red/wild rice, quinoa, oats, buckwheat, barley), corn, potatoes, sweet potatoes, taro, pumpkin, or other starchy vegetables.

Legumes: including lentils, beans, chickpeas, split peas, fresh peas and beans.

Fruits: any of your favorite including fresh, frozen or dried.

Vegetables or salad: again any of your favorites including fresh or frozen, cooked or raw.

Nuts, seeds, avocados: such as almonds, walnuts, chia seeds, flax seeds, cashews, hemp seeds, pumpkin seeds, sesame seeds. These are great as sauces and condiments, but should make up a smaller portion than the other groups. Choose raw and unsalted.


These can be made into simple meals such as-

Oil-free stir-fries with brown rice

Corn on the cob and vegetable skewers

Brown rice vegetable sushi with avocado

Pumpkin and lentil soup

Fruit salad with cashew creme

Giant salad with baked sweet potato, chickpeas and mixed seeds

Lentil chili, steamed vegetables and buckwheat

Dahl, fresh salad and quinoa

Oatmeal with fresh fruit and crushed walnuts

Baked potatoes with mexi-beans and salad

Salad with oil free dressing, roasted root vegetables, and chickpeas

Sweet potato hash, roasted tomatoes, grilled mushrooms, wilted spinach and tomato cooked beans

Where possible, for optimal health one should cook using no oil, and minimize use of added salts and refined sugars.

This website will be sharing recipes and more simple meal ideas soon.

For those wanting recipes now, these are the best links I have found so far for websites that are predominately wholefood plantbased. Please keep in mind that there are slight variations between these recipes, and exactly what I recommend, and what may be best for you personally. They are however a great place to start for most people! If you would like a more personally tailored approach, advice or recipes, feel free to contact me!

Recipe links-


Dr McDougall