I realize that I haven’t updated this blog with new recipes in a while. There is a very good reason for that. I’ve been making some big changes. After spending my entire adult life sitting in a cubicle, being sedentary with the exception of a few times I tried to start an exercise habit, I started to get some weird aches and pains, and decided it might be a good idea to force myself to stick with it this time. I committed to a gym membership, which would be difficult to walk away from because one of my friends worked there!
I’ve been weight lifting and practicing some Yoga for the last six months. During that time, I’ve also been tinkering with my diet a bit more in order to maximize my lean gains and fat losses. These photos are from about six months into my journey, but as of now, I am up about 12 lbs of lean mass and down about 6 lbs of fat. Most of these changes have been since the beginning of May, once I really figured out what I was doing with my diet and my workout plans (thanks to a little help from my super awesome trainer).
So, now that I’ve got my approach figured out, I’ve been actively working to put meal plans together and to compile a book about building muscle and cutting fat on a whole food plant based diet. My diet was pretty utilitarian for a while, but I’ve made it a point to carve out some time to put some basic recipes together again. They are healthful, flavorful, and fit 100% within the whole food plant based approach as outlined by T. Colin Campbell in his latest book, Whole: Rethinking the Science of Nutrition.
I do include a lot of resistant starches and different types of fiber in my diet because they are prebiotics, meaning they are food for our gut flora. The whole-food plant based diet is naturally high in carbohydrates and low in fat, and as I am now consuming 3,000+ calories a day, I get plenty of fiber and fuel for my workouts. One of the recipes that I recently put together was this German potato salad with multi-colored potatoes. It was light and delicious, even without bacon or oil, which are included in most other variations.
As an added bonus, the parsley came from my porch garden. 🙂
- 35 small red/blue/yellow potatoes of 50-70g each
- 1 sweet onion, diced (I love onion, cut back on the onion if you don't)
- 5 stalk celery, diced
- 1 cup flat leaf parsley, finely chopped
- 1/2 cup apple cider vinegar
- 1/2 cup vegetable broth
- 1/4 tsp black pepper
- Sea salt to taste (optional, depending if your broth has added salt or not)
- Bake the potatoes at 350 degrees for 60 minutes.
- After potatoes are cool enough to handle, cut into small wedges or cubes.
- Chop celery, onions, and parsley.
- Mix all ingredients together in a large bowl, cover and refrigerate overnight to really let the flavors mingle together.
- I made this large batch of potato salad to serve as one of the 6 "meals" that I eat throughout the day. It made 5 portions that I would describe as "large snack sized". The recipe is easily sized up or down, depending on how much you'd like to make.