Healthy Plant Based Cooking 101

Plant-Based Cooking is cooking that uses primarily plants.  Rather than meat, poultry, seafood, or dairy, now your healthy vegan recipes will be centered around whole grains, beans, rice, lentils, and starchy carbohydrates like sweet potatoes and corn.  Whole Foods cooking avoids refined flour, sugar, and oil.  It uses minimally-processed ingredients, in their most natural, whole form.

What is a Plant-Based Diet?

A plant-based diet is, quite literally, a diet based on plants.  It is centered around fruits, vegetables, whole grains, beans, legumes, nuts, and seeds with minimal or no animal-based foods like meat, fish, eggs, or dairy.  It often implies a whole foods diet, with minimal refined flours, sugars, and oils.  

What is Plant-Based Cooking? 

Plant-Based Cooking is cooking that uses primarily plants.  Rather than meat, poultry, seafood, or dairy, now your recipes will be centered around whole grains, beans, rice, lentils, and starchy carbohydrates like sweet potatoes and corn.

Your food will be more colorful, more nutrient-dense, and have less calories.  You will taste a rainbow of flavors.  

What is Whole Foods Cooking?

Whole food cooking means avoiding refined foods like refined flours, sugars, syrups, and oils.  This includes white flour, organic cane sugar, date sugar, brown rice syrup, coconut oil, and extra virgin olive oil.  All of these foods have been refined: They've been processed and stripped away of fiber and nutrients.  You're getting maximum calorie bang with little nutrition.

It is easy to overeat on these foods.  

Avoiding them means your body is better at knowing when it's full and reducing addictive, binge eating.


Whole Foods, Plant-Based Cooking 101

Here are the essential cooking videos you need to get started with a healthy plant-based diet:

Lentils 101

Lentils are a healthy source of vegan protein and gluten-free fiber.  They have long been used in Indian, African, and European cooking.  Chef Katie shows you cook lentils in an easy Indian Red Lentil Dal recipe.

Quinoa 101

Say it with me: "KEEN-wah"

Quinoa is an ancient grain and a healthy source of vegetarian protein.  It is naturally gluten-free.  Chef Katie shows you how easy it is to cook quinoa.  She shares her Chef's trick for oil-free toasting quinoa to get maximum flavor

Flax Egg 101

Ground flax meal is combined with water to make a vegan flax "egg".  Flax eggs are used often in plant-based baking as a substitute for traditional eggs. Flax is loaded with healthy Omega-3 fat and is budget-friendly. Chef Katie how to make a flax egg and uses it for oil-free Smoky Roasted Almonds.


Chia Seeds 101

Chia seeds mix with non-dairy milk to make a creamy vegan pudding in just 5 minutes.  Chia is a good source of vegetarian protein and gluten-free fiber.  Plus it packs essential Omega-3 fat.  Plant-based Chef Katie shows you how make this easy, healthy recipe.

Beans 101

How do you cook beans?  How do you make them less gassy? Watch how easy it is to soak and simmer a delicious pot of Mexican pinto beans.  Plant-based Chef Katie Simmons shares her tips for delicious fat-free flavor, essential for healthy vegetarian protein and gluten-free fiber.  

Oil-Free Saute 101

Saute without oil?  Chef Katie Simmons will show you how to steam-saute broccoli rabe without any oil, keeping it fat-free and healthy.  Cutting oil from your cooking is the quickest way to reduce calories and amp up nutrition.


Oil-Free Roasting 101

Oil-Free Roasting uses water to bring out the natural flavor of your favorite foods, without adding extra fat and calories.  You can use this healthy technique on everything from butternut squash to rainbow carrots.  In this video, Chef Katie shows you how to make easy Oil-Free Roasted Romanesco.

Oil-Free Grilling 101

Grilling without oil is an easy way to bring big flavor without extra calories or unnecessary fat.  Chef Katie shows you the trick to this healthy cooking technique.  Use it for this delicious, plant-based Grilled Asparagus Salad with Kalamata Olives and Meyer Lemon Salad.

Oil-Free Caramelizing 101

Caramelization is a classic technique for getting maximum flavor from your food in a naturally healthy way.  Traditionally, butter, oil, or other fat is used to caramelize.  Chef Katie will show you how to get delicious golden brown sweetness without any extra fat or sugar.