A whole food diet is a diet that focuses on consuming whole, unprocessed foods. This type of diet has been shown to have numerous health benefits, including improved digestion, increased energy levels, and reduced risk of chronic diseases. There are many different ways to follow a whole food diet, but some common recommendations include eating more plant–based foods, minimising processed foods, and choosing quality over quantity. If you’re interested in following a whole food diet, our website can help you get started.
We offer a variety of resources, including recipes, tips, and advice from experts. Our goal is to help you make the transition to a healthier, happier, and more sustainable way of eating.
Baked Salmon with Asparagus and Tomatoes
Ingredients:
– 4 (4-ounce) salmon fillets
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground pepper
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 bunches asparagus, trimmed and cut into 1-inch pieces
– 1 pint cherry tomatoes, halved
Instructions:
1. Preheat oven to 425°F.
2. Season salmon with salt and pepper. Place on a baking sheet.
3. In a large bowl, combine olive oil, garlic, asparagus, and tomatoes. Toss to coat.
4. Arrange vegetables around salmon.
5. Bake for 15 minutes, or until vegetables are tender and salmon is cooked through.
6. Serve warm.
Oven-Roasted Veggies with Lentils
Ingredients:
– 1 cup uncooked green or brown lentils
– 1 large sweet potato, peeled and cubed
– 1 large red onion, diced
– 2 carrots, peeled and chopped
– 2 tablespoons olive oil
– 1 teaspoon smoked paprika
– 1 teaspoon garlic powder
– 1/2 teaspoon ground cumin
– 1/2 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground pepper
Instructions:
1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Cook lentils according to package instructions.
3. In a large bowl, combine sweet potato, onion, and carrots. Toss with olive oil, smoked paprika, garlic powder, cumin, oregano, salt, and pepper.
4. Spread vegetables onto the prepared baking sheet in an even layer.
5. Roast for 30 minutes, stirring once halfway through, until vegetables are tender.
6. Combine cooked lentils and roasted vegetables in a bowl. Serve warm.
Avocado and Spinach Quinoa Salad
Ingredients:
– 1 cup uncooked quinoa
– 2 cups vegetable broth
– 2 avocados, pitted and diced
– 1/2 cup diced red onion
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– 1/2 teaspoon salt
– 2 cups baby spinach
Instructions:
1. Cook quinoa according to package instructions, using vegetable broth instead of water.
2. In a large bowl, combine diced avocado, red onion, garlic, olive oil, lemon juice, and salt.
3. When quinoa is finished cooking, add it to the bowl with the avocado mixture.
4. Add spinach and stir to combine.
5. Serve warm or cold.
Chicken, Broccoli, and Sweet Potato Casserole
Ingredients:
– 2 tablespoons olive oil
– 2 large sweet potatoes, peeled and diced
– 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
– 2 cloves garlic, minced
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground pepper
– 1 cup chicken broth
– 2 tablespoons cornstarch
– 2 cups small broccoli florets
Instructions:
1. Preheat oven to 375°F. Grease an 8×8-inch baking dish with olive oil.
2. Arrange sweet potatoes in the baking dish.
3. In a large skillet, heat remaining olive oil over medium-high heat. Add chicken, garlic, smoked paprika, salt, and pepper. Cook, stirring occasionally, for 8 minutes, or until chicken is cooked through.
4. In a small bowl, whisk together chicken broth and cornstarch.
5. Pour broth mixture into the skillet with the chicken. Add broccoli. Simmer for 5 minutes, or until sauce is thickened and broccoli is tender.
6. Pour chicken and broccoli mixture over the sweet potatoes in the baking dish.
7. Bake for 25 minutes, or until sweet potatoes are tender.
8. Serve warm.
Turkey and Sweet Potato Chili
Ingredients:
– 1 tablespoon olive oil
– 1 large onion, diced
– 1 pound ground turkey
– 2 cloves garlic, minced
– 2 tablespoons chili powder
– 1 teaspoon ground cumin
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground black pepper
– 1 (14.5-ounce) can diced tomatoes
– 1 (15-ounce) can black beans, drained and rinsed
– 2 cups cubed sweet potatoes
– 2 cups vegetable broth
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook for 5 minutes, or until softened.
2. Add ground turkey, garlic, chili powder, cumin, oregano, salt, and pepper. Cook, stirring occasionally, for 8 minutes, or until turkey is cooked through.
3. Add tomatoes, beans, sweet potatoes, and broth. Bring to a boil.
4. Reduce heat to low and simmer for 20 minutes, or until sweet potatoes are tender.
5. Serve warm.
Vegetable Frittata with Quinoa
Ingredients:
– 2 tablespoons olive oil
– 1 small onion, diced
– 1 red bell pepper, diced
– 1 cup frozen corn
– 1 cup cooked quinoa
– 6 large eggs
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground pepper
Instructions:
1. Preheat oven to 350°F. Grease a 9-inch pie plate with olive oil.
2. Heat remaining olive oil in a large skillet over medium heat. Add onion and bell pepper and cook for 5 minutes, or until softened.
3. Add corn and quinoa and cook for 3 minutes, or until warmed through.
4. Transfer vegetable mixture to the prepared pie plate.
5. In a medium bowl, whisk eggs, salt, and pepper. Pour over vegetables.
6. Bake for 25 minutes, or until eggs are set.
7. Serve warm.
Curried Chickpeas with Roasted Cauliflower
Ingredients:
– 2 tablespoons olive oil
– 1 head cauliflower, cut into florets
– 1 teaspoon curry powder
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground pepper
– 1 (15-ounce) can chickpeas, drained and rinsed
– 1/4 cup plain Greek yogurt
– 1/4 cup chopped fresh cilantro
Instructions:
1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine cauliflower, olive oil, curry powder, salt, and pepper. Toss to coat.
3. Spread cauliflower on prepared baking sheet in an even layer.
4. Roast for 25 minutes, or until cauliflower is tender and golden.
5. In a large bowl, combine roasted cauliflower, chickpeas, yogurt, and cilantro.
6. Serve warm.
Turkey and Kale Stuffed Acorn Squash
Ingredients:
– 2 acorn squash, halved and seeds removed
– 2 tablespoons olive oil
– 1 large onion, diced
– 1 pound ground turkey
– 2 cloves garlic, minced
– 2 teaspoons smoked paprika
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground pepper
– 2 cups chopped kale
Instructions:
1. Preheat oven to 375°F. Grease a baking sheet with olive oil.
2. Place squash halves cut-side down on the baking sheet. Roast for 40 minutes, or until tender.
3. Heat olive oil in a large skillet over medium heat. Add onion and cook for 5 minutes, or until softened.
4. Add ground turkey, garlic, smoked paprika, thyme, salt, and pepper. Cook for 8 minutes, or until turkey is cooked through.
5. Add kale and cook for 5 minutes, or until wilted.
6. When squash is finished roasting, fill each half with turkey and kale mixture.
7. Bake for 10 minutes, or until heated through.
8. Serve warm.
Diabetics
Oatmeal Pancakes:
Ingredients:
– 1 cup oats
– 1 cup whole wheat flour
– 1 teaspoon baking powder
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– 2 eggs
– 1 cup low-fat milk
– 2 tablespoons vegetable oil
– 2 tablespoons honey
Instructions:
1. In a medium bowl, whisk together oats, flour, baking powder, baking soda, and salt.
2. In a separate bowl, whisk together eggs, milk, oil, and honey.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Grease the griddle or skillet with a small amount of oil or butter.
6. Scoop 1/4 cup of the batter onto the griddle or skillet.
7. Cook until the edges are slightly dry and bubbles are beginning to form on the surface.
8. Flip pancakes over and cook until golden brown.
9. Serve with fresh fruit, yogurt, and a drizzle of honey. Enjoy!
Diabetics
Broccoli and Cheese Frittata:
Ingredients:
– 2 tablespoons olive oil
– 1 onion, diced
– 1 cup broccoli florets
– 6 eggs
– 1/2 cup low-fat milk
– 1/2 cup shredded cheddar cheese
– 1/4 teaspoon salt
– 1/4 teaspoon pepper
Instructions:
1. Preheat oven to 375°F.
2. Heat the oil in a large oven-safe skillet over medium heat.
3. Add the onion and cook until softened, about 5 minutes.
4. Add the broccoli and cook for an additional 2 minutes.
5. In a medium bowl, whisk together eggs, milk, salt, and pepper.
6. Pour the egg mixture into the skillet and stir to combine.
7. Sprinkle the cheese over the top.
8. Transfer the skillet to the preheated oven and bake until the eggs are set, about 20 minutes.
9. Cut into wedges and serve. Enjoy!
Roasted Vegetable Bowl with Hummus
Ingredients:
– 2 tablespoons olive oil
– 1 small sweet potato, peeled and cubed
– 1 red bell pepper, diced
– 1 head cauliflower, cut into florets
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon freshly ground pepper
– 1 (15-ounce) can chickpeas, drained and rinsed
– 1 cup cooked quinoa
– 1/2 cup store-bought hummus
Instructions:
1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine sweet potato, bell pepper, cauliflower, olive oil, smoked paprika, salt, and pepper. Toss to coat.
3. Spread vegetables onto the prepared baking sheet in an even layer.
4. Roast for 25 minutes, stirring once halfway through, until vegetables are tender.
5. In a large bowl, combine roasted vegetables, chickpeas, quinoa, and hummus.
6. Serve warm.
Baked Oatmeal with Apples and Pecans
Ingredients:
– 2 cups rolled oats
– 2 teaspoons baking powder
– 1 teaspoon ground cinnamon
– 1/2 teaspoon salt
– 2 cups unsweetened almond milk
– 2 large eggs
– 2 tablespoons honey
– 2 tablespoons melted coconut oil
– 1 teaspoon vanilla extract
– 2 large apples, peeled and diced
– 1/2 cup chopped pecans
Instructions:
1. Preheat oven to 375°F. Grease an 8×8-inch baking dish with coconut oil.
2. In a large bowl, combine oats, baking powder, cinnamon, and salt.
3. In a medium bowl, whisk together almond milk, eggs, honey, coconut oil, and vanilla extract.
4. Pour wet ingredients into the bowl with the dry ingredients and stir to combine.
5. Fold in apples and pecans.
6. Pour oatmeal mixture into the prepared baking dish.
7. Bake for 25 minutes, or until oatmeal is set.
8. Serve warm.
Diabetics
Greek Omelet:
Ingredients:
– 3 large eggs
– 2 tablespoons crumbled feta cheese
– 2 tablespoons chopped sun-dried tomatoes
– 1 tablespoon chopped fresh basil
– 2 tablespoons olive oil
– Salt and pepper
Instructions:
1. In a medium bowl, whisk together the eggs, feta, tomatoes, and basil.
2. In a medium skillet over medium heat, heat the olive oil.
3. Pour in the egg mixture and cook, stirring occasionally, until eggs are cooked through, about 5 minutes.
4. Serve with salt and pepper to taste.
Diabetics
Broccoli and Cheddar Quinoa Bowl
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked broccoli florets
– 1/4 cup shredded cheddar cheese
– 1/4 teaspoon garlic powder
– 1 tablespoon olive oil
– Salt and pepper
Instructions:
1. In a medium bowl, combine the quinoa, broccoli, cheddar cheese, garlic powder, and olive oil.
2. Heat a medium skillet over medium heat.
3. Pour in the quinoa mixture and cook, stirring occasionally, until heated through, about 5 minutes.
4. Serve with salt and pepper to taste.
Diabetics
Avocado and Tomato Toast
Ingredients:
– 2 slices of whole grain bread
– 1/2 ripe avocado, mashed
– 1/4 cup diced tomatoes
– 1 teaspoon olive oil
– Salt and pepper
Instructions:
1. Spread the mashed avocado on the bread slices.
2. Top with diced tomatoes and drizzle with olive oil.
3. Toast in a toaster oven or under the broiler until lightly browned and the tomatoes are soft, about 3 minutes.
4. Serve with salt and pepper to taste.
Diabetics
Baked Salmon with Asparagus:
Ingredients:
– 4 ounces salmon fillet
– 1/2 teaspoon olive oil
– 1/2 teaspoon garlic powder
– 1/2 teaspoon dried oregano
– 1/4 teaspoon paprika
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup asparagus spears
– 2 tablespoons lemon juice
Instructions:
1. Preheat the oven to 375 degrees F.
2. Place the salmon on a baking sheet and brush with olive oil.
3. Sprinkle with garlic powder, oregano, paprika, salt, and pepper.
4. Arrange the asparagus spears around the salmon.
5. Bake for 15 minutes, or until the salmon is cooked through and the asparagus is tender.
6. Drizzle with lemon juice before serving.
Diabetics
Spinach and Chickpea Salad:
Ingredients:
– 2 cups baby spinach
– 1/2 cup cooked chickpeas
– 1/4 cup chopped red onion
– 2 tablespoons feta cheese
– 1/4 cup diced tomatoes
– 2 tablespoons olive oil
– 2 tablespoons balsamic vinegar
– Salt and pepper
Instructions:
1. In a large bowl, combine the spinach, chickpeas, red onion, feta cheese, and diced tomatoes.
2. Drizzle with olive oil and balsamic vinegar.
3. Toss to combine.
4. Serve with salt and pepper to taste.
Hypertention
Salmon with Roasted Vegetables:
Ingredients:
– 2 salmon fillets
– 2 cups of asparagus
– 2 cups of cherry tomatoes
– 2 cloves of garlic, minced
– 2 tablespoons of olive oil
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F.
2. Line a baking sheet with parchment paper, and spread the asparagus and tomatoes on the sheet.
3. Drizzle the olive oil and lemon juice over the vegetables and stir to coat.
4. Place the salmon fillets on top of the vegetables, and season with salt and pepper.
5. Bake for 15 minutes, or until the salmon is cooked through.
Hypertention
Quinoa and Black Bean Salad:
Ingredients:
– 1 cup of quinoa, cooked
– 1 can of black beans, drained and rinsed
– 1 bell pepper, chopped
– 1 cup of cherry tomatoes, halved
– 2 tablespoons of olive oil
– 2 tablespoons of lime juice
– 1 teaspoon of chili powder
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the quinoa, black beans, bell pepper, and cherry tomatoes.
2. Drizzle the olive oil, lime juice, and chili powder over the salad and stir to combine.
3. Season with salt and pepper to taste.
4. Serve chilled or at room temperature.
Hypertention
Baked Sweet Potato Fries:
Ingredients:
– 2 large sweet potatoes, peeled and cut into wedges
– 2 tablespoons of olive oil
– 1 teaspoon of garlic powder
– 1 teaspoon of smoked paprika
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F.
2. Line a baking sheet with parchment paper and spread the sweet potato wedges on the sheet.
3. Drizzle the olive oil over the sweet potatoes and stir to coat.
4. Sprinkle the garlic powder, smoked paprika, salt, and pepper over the potatoes and stir to combine.
5. Bake for 20 minutes, or until the fries are golden brown and crispy.
Hypertention
Cauliflower Rice Bowl:
Ingredients:
– 2 tablespoons of olive oil
– 1 head of cauliflower, grated
– 1 onion, chopped
– 1 red bell pepper, chopped
– 1 teaspoon of garlic powder
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the cauliflower, onion, and bell pepper and sauté until softened, about 10 minutes.
3. Sprinkle the garlic powder over the vegetables and season with salt and pepper to taste.
4. Serve the cauliflower rice with your favorite toppings, such as avocado, tomatoes, and cilantro.
Hypertention
Baked Zucchini Chips:
Ingredients:
– 2 zucchinis, sliced into rounds
– 2 tablespoons of olive oil
– 1 teaspoon of garlic powder
– 1 teaspoon of dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F.
2. Line a baking sheet with parchment paper and spread the zucchini rounds on the sheet.
3. Drizzle the olive oil over the zucchini and sprinkle the garlic powder and oregano over top.
4. Season with salt and pepper to taste.
5. Bake for 15 minutes, or until the chips are golden brown and crispy.
Hypertention
Baked Eggplant Parmesan:
Ingredients:
– 2 eggplants, sliced into rounds
– 2 tablespoons of olive oil
– 2 cups of marinara sauce
– 1 cup of shredded mozzarella cheese
– ½ cup of grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F.
2. Line a baking sheet with parchment paper and spread the eggplant rounds on the sheet.
3. Drizzle the olive oil over the eggplant and season with salt and pepper to taste.
4. Bake for 15 minutes, or until the eggplant is tender.
5. Spread the marinara sauce over the eggplant rounds and top with the cheeses.
6. Bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Hypertention
Lentil and Kale Soup:
Ingredients:
– 2 tablespoons of olive oil
– 1 onion, chopped
– 2 cloves of garlic, minced
– 2 cups of lentils, cooked
– 6 cups of vegetable broth
– 2 cups of kale, chopped
– 2 tablespoons of lemon juice
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and sauté until softened, about 5 minutes.
3. Add the lentils, vegetable broth, and kale to the pot and bring to a boil.
4. Reduce the heat and simmer for 15 minutes, or until the lentils are cooked through.
5. Stir in the lemon juice and season with salt and pepper to taste.
Arthritis
Turmeric Coconut Soup:
Ingredients:
-1 tablespoon Coconut Oil
-1 small Onion – finely chopped
-2 cloves Garlic – minced
-2 tablespoons fresh Ginger – minced
-1 teaspoon Turmeric
-1 teaspoon ground Cumin
-1 teaspoon ground Coriander
-1 teaspoon ground Black Pepper
-1 can Coconut Milk
-1 cup Vegetable Broth
-1/2 cup cooked Chickpeas
-1 head Kale – chopped
-1/4 cup fresh Cilantro – chopped
-Salt and Pepper to taste
Instructions:
1. Heat the oil in a large pot over medium heat.
2. Add the onion, garlic, and ginger and cook until soft and fragrant, about 5 minutes.
3. Add the turmeric, cumin, coriander and black pepper and cook for another minute.
4. Pour in the coconut milk and vegetable broth and bring to a boil.
5. Reduce heat to low and simmer for 10 minutes.
6. Add the chickpeas and kale and simmer for another 5 minutes.
7. Stir in the cilantro and season with salt and pepper to taste.
8. Serve warm.
Arthritis
Lentil and Cauliflower Curry:
Ingredients:
-1 tablespoon Coconut Oil
-1 Onion – diced
-2 cloves Garlic – minced
-1 tablespoon fresh Ginger – minced
-1 teaspoon ground Turmeric
-1 teaspoon ground Cumin
-1 teaspoon ground Coriander
-1/2 teaspoon ground Cinnamon
-1/2 teaspoon ground Cardamom
-1 can Coconut Milk
-1 cup Vegetable Broth
-1 cup Lentils – cooked
-1 head Cauliflower – cut into florets
-1/4 cup fresh Cilantro – chopped
-Salt and Pepper to taste
Instructions:
1. Heat the oil in a large pot over medium heat.
2. Add the onion, garlic, and ginger and cook until soft and fragrant, about 5 minutes.
3. Add the turmeric, cumin, coriander, cinnamon, and cardamom and cook for another minute.
4. Pour in the coconut milk and vegetable broth and bring to a boil.
5. Reduce heat to low and simmer for 10 minutes.
6. Add the lentils and cauliflower and simmer for another 10 minutes.
7. Stir in the cilantro and season with salt and pepper to taste.
8. Serve warm.
