Plant-Based Diet | Vegan Diet

Breakfast, lunch, and dinner in a plant-based diet. How to provide the body's necessary nutrients with a plant-based diet?

Plant-based diets have gained widespread popularity in recent years. Some studies estimate that vegetarians make up to 18% of the global population. Having a plant-based diet with proper planning and eliminating meat from your meals can, not only have ethical and environmental benefits but also reduce the risk of chronic diseases and contribute to weight loss and your health.

What is a plant-based diet, or vegan diet? Plant-based eating involves abstaining from consuming various animal beings like meat, fish, poultry, and so on.

Some people choose plant-based eating primarily for religious, personal, environmental, or ethical reasons, such as supporting animal rights. However, our goal is to cleanse the body and provide a path to treat diseases. A plant-based diet is a plant-focused dietary regimen where white meat (chicken, fish, etc.), red meat, seafood, and all animal-derived products are excluded. Plant-based eating should consist of a mix of grains, vegetables, fruits, nuts, healthy fats, and proteins. Therefore, during this regimen, you should make sure to use all plant-based foods that belong to the main food groups and provide your body with vitamins and minerals. If essential nutrients aren't supplied, it can be hazardous.

Plant-Based Diet Plan:

Instructions for preparing some items on the diet are written at the end of this article.

Plant-Based Breakfasts:

• Plant-based Cream
• Special dairy-free porridge, the almond milk porridge
• Ground sesame seeds + tahini or date syrup + honey: Buy Ground sesame seeds.
• Almond milk, hazelnut milk, or nut milk
• Honey syrup: Buy natural honey.
• Various Halvas (black date Halva, yellow date Halva, Kabkab date Halva, special wheat sprout Halva, mixed Halvas)
• Raw jams (sour cherry jam, raw apple jam, raw fig jam, and any raw fruit jam you have access to): Instructions for making raw jams are provided in the raw plant-based diet article.

Plant-Based Lunches:

• Various rice dishes (simple rice, cabbage rice , Kohlrabi rice, Cauliflower rice, Bean rice, Green pea rice, Cumin rice, Rice with broad beans and dill( Persian Shevid Baghali polo),Broad bean rice, herb rice, Mung bean rice, Ramsons rice , broad bean rice with mung bean, mung bean rice with black_eyed peas , lentil rice with raisins, tomato rice, Spanish rice, Dampokhtak(a Persian dish ), Persian noodle rice(Reshte Polo), Cumin rice with green peas, special barberry rice, special sour cherry rice, Chamomile rice, and more)
• Various plant-based stews without any meat
• Fesenjan stew, Ghormeh Sabzi stew, Celery stew( Khoresh Karafs in Persian), Khoresh Kangar(Persian Spear thistle stew), Khoresh Rivas (Persian Rhubarb stew), Khoresh Kadoo and Bademjan (Persian Zucchini Stew), Khoresh Gheime (Beef and Split Pea Stew), Qeimeh stew with eggplant, Tomato stew, Green broad bean stew, Plum and Spinach stew with mushroom (Khoresh Aloo Esfenaj in Persian), Okra stew, Bushehri Qeimeh stew, Quince stew,Green bean stew, and more)
• Various plant-based dishes (vegetable dish, pinto bean dish with wheat and special sauce, pinto bean dish with cracked wheat, special potato dish, special mushroom dish, squash and eggplant dish, kashk Bademjan dish(Curd and eggplant ), Kale Joosh (Traditional Persian dish), Halim Bademjan dish, Nargesi dish(Persian Spinach and Egg),Tas kabab dish, Yatimcheh dish, agricultural bean (Rashti in Persian )dish, Persian lentil soup( Adasi), Nokhod-ab dish , legume dish, Halim Gandom (Wheat porridge), Mirza Qasemi dish, and more.
• Various plant-based Persian Aush (Pottage):(special barley soup (Ash-e Jo), wheat soup (Ash_e Gandom), cracked wheat soup (Ash_e Balghoor), Ashe Ab Ghoore Tabrizi (Sour grape soup), Plum soup (Ash-e Aloo), Ash_e Omaj, Ash_e Shole Ghalamkar, Green plum soup (Ash_e Gojesabz), vegetable soup, and more)
• Various plant-based soups (lentil soup, barley soup, Leek soup, herbal soup, turnip soup, celery soup, green pea soup, spring onion soup, broccoli soup, wheat soup, asparagus soup, and more)
• Plant-based Dolmas (pepper, eggplant, and tomato Dolma, Cabbage leaf Dolma, and Vegeterian stuffed Grape leaves (Dolmas), and more)
• Plant-based Kotlet (Persian dish) Kotlet with tahini sauce, Soybean Kotlet, Falafel with tahini sauce, Shami Kotlet(Shami Kebab), lentil Kotlet.
• Meatless Sambousek (bell pepper sambousek, mushroom sambousek, vegetable sambousek)
• Various plant-based kebabs (eggplant kebab, mushroom kebab)
• Plant-based Persian Meatballs (Koofteh)
• Vegetarian Broth

Plant-Based Dinners:

• Different types of Halvas mentioned for breakfast.
• Various plant-based and healthy desserts (pumpkin dessert, carrot dessert, and more).
• Various plant-based and nutritious salads (lettuce salad, celery salad, seasonal special salad, special salad, sprouts salad, steamed salad with special sauce, plant-based Olovier salad, parsley salad, broccoli salad, tomato salad, vegetable salad, winter fruits salad, summer fruits salad, olive salad, legume salad with plant-based mayonnaise sauce, cooked vegetable salad).
• Plant-based dressings: You can use these healthy plant-based dressings for salads; Special Arde (Tahini )sauce for salad, Tahini sauce with chickpea sprouts, healthy white mayonnaise sauce, pink sauce, healthy Thousand Island dressing, wheat sprout sauce, ketchup, lemon juice sauce, tomato sauce, green tomato sauce, mushroom sauce.
• You can also use items mentioned for dinner in the raw plant-based diet on our website.
• Please note that the preferred oil in this diet is preferably olive oil, and healthy sesame and sunflower oil can also be used.
• From each of the mentioned food groups, the preparation method for one item has been provided. 

Here's the preparation method for one example of plant-based desserts:

Special Wheat Sprout Halva Ingredients:

• 1 kilogram of pitted black dates
• 5 tablespoons of wheat sprout flour
• 1 cup of Tahini(Arde in Persian )
• 5 tablespoons of powdered walnuts
• 1 tablespoon of coconut powder
• Half a teaspoon of vanilla extract
• 1 teaspoon of cardamom powder Instructions:

First, mix the wheat sprout flour with cardamom powder and powdered walnuts in a blender until thoroughly combined.

Then, in a suitable container, mix the dates and tahini until they form a uniform dough, similar to regular dough.

While mixing, gradually add the wheat sprout mixture, cardamom, and powdered walnuts to it. Spread it on a suitable dish or plate, and garnish it with coconut powder. This halva is an extraordinary and highly energizing dessert.

Here's the preparation method for a sample of plant-based Aush(In Persian ):

Special Barley Aush Ingredients for 12-15 servings:

• 2 cups of peeled barley
• 1 cup of whole wheat
• Half a cup each of lentils, mung beans, and chickpeas
• Half a cup each of split peas, lentil , mung bean ,chickpea , pinto bean , navy bean and ،kidney beans
• 2 medium-sized onions
• 1 tablespoon of dried pennyroyal
• 1 kilogram of mixed herbs for Aush (pottage)
• 200 grams of chopped walnuts
• 8 to 10 tablespoons of olive or sesame oil
• 4 large cloves of garlic
• Salt to taste
• 1 kilogram of Local Kashk (local Curd) as needed
• Red pepper, turmeric, cinnamon, ginger, cumin, and thyme to taste

Place the soaked legumes from the night before on the heat and let them boil slowly. Then add chopped onions and spices to the pot containing legumes that are on the stove and let it simmer over low heat.

Next, chop the greens and add them to the pottage. In this state, mix the pottage well every few minutes to avoid sticking to the bottom.

Finally, add grated garlic, pennyroyal, and salt to the pottage and mix it gently until the pottage is ready.

Now, mix the strained Kashk with a clove of garlic and a tablespoon of pennyroyal in a blender until well combined.

Serve the pottage in a bowl, and on top of it, add 2 tablespoons of liquid oil, a bit of Kashk, and 2 tablespoons of chopped walnuts. It's better to have some dates after eating this pottage . This dish is very useful for preventing bone fragility.

Here's the preparation method for a sample of plant-based stews (Khoresh in Persian):

Celery Stew Ingredients for 6-7 servings:

• 200 grams of kidney beans
• 250 grams of chopped button mushrooms
• 4 to 5 stalks of chopped celery
• 1 kilogram of chopped herbs (mint, parsley, and spinach)
• 1 medium-sized onion
• Fresh lemon juice to taste
• 1 ripe tomato
• 6 to 7 tablespoons of vegetable oil
• Salt and black pepper, turmeric, saffron, and cumin to taste

Cook the kidney beans, which have been soaked overnight, until they are fully cooked and the water is completely absorbed.

Then, peel and grate the ripe tomato and add it to the cooked beans along with celery, chopped mushrooms, greens, onion, salt, black pepper, spices, and water. Simmer over low heat.

After some cooking, add fresh lemon juice and olive oil to the stew and let it simmer gently until it thickens, so that oil covers the surface of the food.

Here's the preparation method for a sample of plant-based kotlet:

Shami kotlet Ingredients for 5-6 servings:

• 300 grams of split pea
• 1 medium-sized onion
• 2 tablespoons of Gram flour
• 150 grams of navy beans
• 100 grams of rice
• Bread crumbs as needed
• 1 teaspoon of ground cumin
• Saffron, salt, black pepper, and turmeric to taste
• A small amount of oil for frying

* Boil the split peas and navy beans which have soaked overnight with a little water until the water is completely absorbed.

Cook the rice separately and add it to the mashed split peas. After they cool down, grind them.

Grate the onion and squeeze out its juice. Add the onion juice, Gram flour, ground cumin, and the other spices to the ground mixture. Mix well until it forms a dough-like consistency.

Shape the mixture into cutlets and coat them with bread crumbs.

Heat a small amount of oil in a pan and fry the kotlets on both sides until they are fully cooked and golden brown.

You can serve these kotlets with steamed vegetables and tomato sauce

Here's the preparation method for a sample of vegetarian diet salad :

Special Salad Ingredients:

• Carrots
• Cabbage
• Cucumber
• Various types of cabbage
• Greens (mint, basil, tarragon, satureja , parsley, celery stalks)
• Wheat sprouts (three tablespoons)
• Small onions
• Raw almonds (10 pieces)
• Apple
• Washed raisins (one tablespoon)
• Unpeeled Raw sesame seeds (one tablespoon)
• Pennyroyal (one teaspoon)
• Fresh lemon
• Natural olive oil
• Sea salt

You can either mix or chop the ingredients for this salad

Optionally, add a drizzle of honey to the salad for extra flavor.