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Whole Food Diet | Easy P easy

Thank you for stopping by to the Whole Food Diet | Easy P easy. This page will be of special interest to you if you are new to whole-foods, plant-based eating in the Organic Lifestyle. Although the title seems long the way of eating is the simplest.

When I’m eating at home I don’t always use recipes, although routinely making meals from scratch for every meal. Just quicker. I wanted to show you what I eat and how simple my meals are. Ok. The truth is I rarely use recipes.

Hopefully photos of my past meals will give you a few good ideas.

 

Whole Food Diet | Easy P easy

Update VIII | Last Minute Nutrition Boost

Update VII |Northwestern Whole Foods Organic Stew

Update VI | VEGGIE BLAST

Update V | SIMPLE Southern Inspired Health Mix

Update IV | Nutrition Boost Leftovers

UPDATE III | Super Power Fruits Oats | Morning Ritual

Update II | Sweet Potato & Red Cabbage Base Meal

Update I | BUCKWHEAT PANCAKES JAZZED +

Thank you for stopping by to the Whole Food Diet. This page will be of special interest to you if you are new to whole-foods, plant-based eating in the Organic Lifestyle. Although the title seems long the way of eating is the simplest. When I’m eating at home I don’t always use recipes, although routinely making meals from scratch for every meal. Just quicker. I wanted to show you what I eat and how simple my meals are. Ok. The truth is I rarely use recipes. Hopefully photos of my past meals will give you a few good ideas. (Visit Organic Hangout Facebook page for even more photos of my everyday meals.)

Living Healthy Organic Lifestyle | OrganicHangout.com

You’ll see from the photos that you don’t need meat or fish to be the centerpiece of a meal.  My diet has dramatically changed over the years which meat is no longer really in my diet. For me it’s usually sweet potatoes, yams, rice, grains, soup, stew, and big salads. You’ll also notice that I tend to eat many of the same things over and over :). These include salads, skillet dishes, rice, quinoa, sweet potatoes, lots of broccoli with an extensive array of fruits & veggies.

THE WHOLE FOOD DIET | ENVIRONMENT FRIENDLY | OrganicHangout.com

I have a few different dishes and sometimes stick with one for awhile. A meal can look any way you like as long as it is comprised of plentiful nutrient-rich whole foods to fill you up. When you find a handful of dishes that you like, just rotate them and you’ll be set! Easy P easy.

Ratings Criteria – All of the rating at the present are made my by the author. Where you may think that it makes the rating higher I would disagree. Like you, if I am going to make something it had better be good. So from the get go it has a decent chance of having a good rating. In the consideration is ease, taste, nutritional value, overall ambiance.

Finally, there is a new rating called “The Favorite Factor” which simply means how often I would want to eat it or make it again. Well let’s GO.

Organic Weight Loss Foods | Top 10 Organic | Healthy Track 4U

 

Quinoa - Green Beans - Broccoli - Red Tomatoes

Last Minute Nutrition Boost

Favorite Factor ****

It is getting towards spring and getting anxious to get outdoors and start that garden. That is my excuse for this amazing meal.

Armed with nutrition giants Quinoa & Broccoli the company… Green Beans and Red Tomatoes aren’t any slouch themselves. With that start all that is needed is a great Kale Salad.

Quinoa Kale Salad Recipe | OrganicHangout.com

 

Ingredients

*Please make Organic choices for safety

Layered Order

Quinoa – 2 Cups Cooked

Frozen Organic Broccoli – 1 Cup

Organic Green Beans – 1 Cup (Canned or Cooked)

Roma Tomatoes – 1 sliced

 

Directions

As you may recall my Cast Iron Pan is one off my favorites. In previous recipes I have outlined the process of layering which applies to this quick meal.

1. Cook the Quinoa in the Skillet first

Set Heat to Low

2. Add Frozen Organic Broccoli

3. Add Organic Green Beans

4. Mix Lightly

5. Add Roma Tomatoes

Add last as Garnish till warm

Note: This recipe firms up the Quinoa just a bit. It seems to have a more nutty taste in this manner. You may want to remove the Quinoa and cook remaining ingredients then add Quinoa back. Either way it is awesome.

PLANT FOOD DIET LIST | Get Started | OrganicHangout.com

 

Beautiful white bowl of mixed vegetables & bean with cilantro on top as garnish

 

Northwestern Whole Foods Organic Stew

Favorite Factor *****

Winter Season is upon us and something warm and comforting is in order.

This filling, satisfying chunky stew is full of beans, greens, corn, mushrooms, bell pepper, and plenty of herbs. In addition fragrant spices will also please your taste buds and fill your belly. This recipe makes 12 cups of delicious stew, perfect for leftovers throughout the week!

Stew Prep time: 25 mins Cook time: 35 mins Total time: 1 hour Serves: 6 to 8 (makes about 12 cups)

Ingredients

*Please make Organic choices for safety

 

1 medium yellow or red onion, chopped (about 2 cups)

1 small red bell pepper, seeded and chopped (about 1 cup)

6 medium white or cremini mushrooms, sliced (about 2½ cups)

4½ cups water ¾ pound sweet potatoes, unpeeled (keep the skin on for nutrition), cut into ½-inch pieces (about 2 cups)

⅓ to ⅔ cup tomato paste (see Notes)

1 can cooked Organic black beans (15 ounces; about 1½ cups), drained and rinsed

1 can cooked Organic pinto beans (15 ounces; about 1½ cups), drained and rinsed

1½ cups Organic corn kernels

1 can Organic diced tomatoes (14.5 ounces; about 1½ cups), undrained

1 tablespoon chili powder

1 tablespoon dried oregano

2 teaspoons granulated garlic

2 teaspoons ground cumin

4 cups coarsely chopped collard greens (or other greens)

1½ cups loosely packed cilantro leaves, chopped (plus extra for garnish)

Instructions

Heat 1 tablespoon of water in a soup pot over medium-high heat.

When the water starts to sputter, add the onion, bell pepper, and mushrooms, and cook, stirring, for 5 to 8 minutes, adding a little water as needed.

Add the water, sweet potatoes, tomato paste, black beans, pinto beans, corn, diced tomatoes, chili powder, oregano, garlic, and cumin, and bring to a boil.

Reduce the heat to medium-low, and cover and cook for 10 minutes. Add the greens and cook for another 10 to 15 minutes, or until the sweet potatoes are tender.

Stir in the cilantro, and serve as is or garnished with some chopped cilantro.

Notes

I like to use a half can (1/3 cup) of tomato paste in this stew, since it delivers a milder tomato flavor. But feel free to use the whole can (2/3 cup) if you like a richer tomato taste.

Special Editions : Use a small peeled and chopped sweet potato (or yam) instead of a white potato, or leave out the potatoes and serve over baked sweet potatoes. A little chopped avocado on top adds a touch of richness.

Lentils, Organic Corn, Organic Broccoli, Organic Sweet Potatoes, Red Onion, Red Chili Peppers, Garam Masala

VEGGIE BLAST!

HEALTHY EATERS CHEAT | NEW RESEARCH REVEALS

Another day of Whole Food Eating and another array of health giving vegetables! It is time for the Veggie Blast! Although no surprise of the readers of this page I thought I would take advantage of the title before it left my mind. Eating Healthy is much like that. We need to take action for our health immediately or day by day it will slip away from our fingers. Here’s hoping you are using the Easy P easy way of restoring your health!

 

Today’s Ingredients

Organic Tomato Sauce – 1/2 cup or to taste

Red Onion – 1/4 Cup or to taste

Sweet Potato – 1+ Cup

Lentils – 1 Cup Cooked or more as needed

Organic Broccoli – 1 cup

Organic Corn – 1/2 cup or to taste

Seasoning – Garam Masala 1 tsp or to taste

Red Chili Peppers

Optional Suggested Seasonings – Garlic 2 cloves dices or (Garlic Granules), Garam Masala, Nutmeg, Sea salt, Cinnamon, Ginger diced or powder, Bragg Organic Sprinkle

Optional Topping – Roma Tomato

 

 

Directions

Place items one at a time into the skillet set on Low until completed. Make sure enough moisture in the skillet as it cooks (We like Tomato Sauce to accomplish that). During the process spoon bottom slightly upward as need for even cooking. I like the vegetables fresher so try to keep them on top. You can adjust the foods for your particular taste. One of the many benefits of layering the food/s.

This a very filling meal with the Sweet Potato’s, Lentils, Organic Corn, Organic Broccoli & additional wonderful nutrition benefits. Adding other sides to this would make it even more beneficial. Later, it is nutrition habit to eat a bowl of fruits later after dinner including strawberries, blueberries and other additional choices as shopping and seasons allow. Remember this is a Whole Foods Meal all designed to satiate you so you don’t reach for unnecessary less nutritious food.

 

Organic Kale, Organic Brown Rice, Sweet Potato, Organic Red Beans, Organic Corn, Organic Tomato Sauce

SIMPLE Southern Inspired Health Mix

Sweet Potato, Red Bean, Organic Corn over Organic Brown Rice & Kale

Favorite Factor ****

Like most of us the Healthy Dinner that we promised ourselves we are going to make tonight is in conflict with today’s surprises!

Thanks goodness for Whole Foods, Iron Skillet, Quick Prep Time and not having to stand over dinner. And it only takes a little time and a few dishes. Here we go.

 

Today’s Ingredients

Organic Tomato Sauce – 1/2 cup or to taste

Red Onion – 1/4 Cup or to taste

Organic Brown Rice – 1 Cup Cooked or more as needed

Sweet Potato – 1+ Cup

Organic Black Beans – 1 cup

Organic Peas – 1/2 cup or to taste

Organic Corn – 1/2 cup or to taste

Optional Topping – Roma Tomato

Optional Suggested Seasonings – Red Chili Peppers, Garlic 2 cloves dices or (Garlic Granules), Garam Masala, Nutmeg, Sea salt, Cinnamon, Ginger diced or powder, Bragg Organic Sprinkle

 

Directions

Place items one at a time into the skillet set on Low until completed. Make sure enough moisture in the skillet as it cooks. During the process spoon bottom slightly upward as need for even cooking. I like the tomato’s fresher so try to keep them on top. You can adjust the foods for your particular taste. One of the many benefits of layering the food/s.

This a very filling meal with the Sweet Potato’s, Brown Rice, Black Beans & additional wonderful nutrition benefits. Adding other sides to this would make it even more beneficial. Later, it is nutrition habit to eat a bowl of fruits later after dinner including strawberries, blueberries and other additional choices as shopping and seasons allow. Remember this is a Whole Foods Meal all designed to satiate you so you don’t reach for unnecessary less nutritious food.

I hope that you enjoy this combination. Whole Foods are the Bomb!

 

 

Nutrition Boost Leftovers

Favorite Factor ****

Quinoa, Red Onion, Roma Tomato, Black Beans, Peas, Corn, Cacao Nibs

Time to eat, starved to death and you want your food NOW! That is the situation faced with this meal presented today. Most of us with busy schedules or to many other reasons to list find ourselves in this predicament.

As stated earlier I like the skillet and layering the foods for convenience, easy of preparation, and the ambiance of tradition that it exudes.

The items in the menu have been prepared before and put into containers so you can mix/match as you desire. (Exception Roma Tomato, cut fresh) For getting your nutrition I recommend having some foods that take time made in advance for ease which increases choices and oftentimes nutrition value to your meal. TIP- Legumes particularly take extra time so always try to have those on hand.

Today’s Ingredients

Organic Tomato Sauce – 1/2 cup or to taste

Quinoa – 2 cups

Red Onion – 1/4 Cup or to taste

Organic Black Beans – 1 cup

Organic Peas – 1/2 cup or to taste

 Organic Corn – 1/2 cup or to taste

Roma Tomato – 1

Organic Cacao nibs – 1 tbsp

 

Directions

Place items one at a time into the skillet set on Low until completed. Make sure enough moisture in the skillet as it cooks. During the process spoon bottom slightly upward as need for even cooking. I like the tomato’s fresher so try to keep them on top. You can adjust the foods for your particular taste. One of the many benefits of layering the food/s.

The Quinoa and beans make this a very filling meal with wonderful nutrition benefits. Adding other sides to this would make it even more beneficial. Later, it is nutrition habit to eat a bowl of fruits later after dinner including strawberries, blueberries and other additional choices as shopping and seasons allow.

I hope that you enjoy this combination. It is one of my favorites. Enjoy!

 

Nutritional Benefits – Fiber, Iron, Vit A, Folate, Protein

Also B1,2 and 6

 

Whole Food Diet | Easy P easy

 

12/06/2017

Super Power Fruits Oats | Morning Ritual

Favorite Factor *****

My morning breakfast. Now you will have the little secret to my Super Human Strength 🙂

Nutrition Highlights

  • Calories 748
  • Dietary Fiber 122%
  • Saturated Fat 79%
  • Sodium 1%
  • Carbohydrate 32%
  • Protein 23.8g 48%
  • Iron 68.2%
  • Calcium 68%
  • Vitamin A 91%

 

Cereal Ingredients

4 cups Organic Oats

1/2 Cup Organic Golden Flax

1/2 Cup Maca Powder

1/2 Cup Cacao Nibs/ or Cocoa

1/2 Cup Organic Chia Seed

1/2 Cup Walnuts

1/2 Cup Organic Almonds

1/2 Cup Moringa Powder

Topping (Seasonal or Frozen Year Round)

1/2 Cup Blueberries

1/2 Cup Strawberries

1 tsp Organic Celon Cinnamon

1 tsp Organic Cocoa Powder

Organic Coconut shredded (Optional Topping)

Directions

Easy P easy.

Combine all ingredients except Optional Toppings. Suggestion is to start with Oats on bottom and in order of ingredients. The Moringa Powder is very adhesive to other ingredients but worth it. Mix from bottom to top with large spoon till fully mixed. That’s it.

Serving

  1. You can use a 1 cup container to measure and place in bowl first.
  2. Optional I generally make coffee in the morning with the purpose of putting a little hot water in all of the ingredients. First mix loosely and let it set for a few minutes.
  3.  Place the fruits on top. Voila! Tip! If you are using frozen letting it sit for 10-15 minutes over the cereal the heat from hot water placed on the cereal will thaw it quicker. The total amount of water put in approximately 1/4+. Go easy on the water to start.

Enjoy the other recipes BELOW

12/01/2017

Ingredients – Chia Seed, Pumpkin Seeds, Sweet Potato, Roma Tomato, Cacao Nibs, Red Cabbage… What a mouthful.

EAT GREEN ORGANICS | ORGANIC RESEARCH | Cognitive Improvement

Whole Food Diet | Sweet Potato & Red Cabbage Base Meal

Favorite Factor *****

The joy of cooking these days involves making sure a Whole Food Plant Based foods are the base of anything that I eat. Don’t get me wrong there is that small indiscretion that occurs from time to time but overall the food has such satiety temptation is almost non-existent. That is one of the most important qualities I have absolutely experienced.

The goal is to demonstrate dishes or meals that fit this criteria to help others with weight control and strengthening the body. The Whole Food Diet is the key. For clarification I like to say “a way of eating” rather than Diet because Diets have disappointed nearly everyone that has been on one.

This meal Sweet Potato | Red Cabbage is a great baseline of nutrition and easy to cook. Overall switching out different foods using the same guide is way to experience great food without much hassle. Layering is the key in this recipe for making it easy, saving time, and increasing the nutrition.

Daily Nutrition Overview

Vit B1 , B2, B3, B5, B6 over 50% | Vit A, C,E,K over 50%

Omega 3 over 300% Omega 6 over 50%

Fiber 100%

Ingredients – (Layered Order)

  • Sweet Potato – One Large Sliced
  • Red Cabbage – Two Cups Chopped
  • Roma Tomato – Halved & Sliced
  • Chia Seeds
  • Sunflower Seeds
  • Hot Chili Peppers
  • Cacao Nibs
  • Brown Basmati Rice – Cooked separately

The Whole Foods Easy P easy Idea is to make it as simple as possible. This dish in my humble cooking methodology is layered for calculated reasons.

Directions

  1. To Make it Easy
  2. Save Time
  3. Maintain Nutrition
  4. Improve Flavor
  5. To Make it Easy … for emphasis

You now have a choice. You can prep and cut up all the ingredients and layer…. Or, you can do them and individually place the consecutively.

Because you are a cook you very well may be wanting to tweak this recipe so either works for you. My goal is to get maximum nutrition while enjoying the food for food sake.

For me, that is where the spices come in. I love them & like a little heat along the way. And, it is good for you.

I happen to cook everything on low for nutrition, flavor, and multi-tasking ability. So simple is as simple does. Just grab the Iron Skillet or large pan and start layering with your individual choice. After layering and during add the spices. The flavor of Ga ram Masala is getting me hungry and it is not even dinner.

Enjoy. Don’t forget. More layering opportunities coming.

Finally, I have partially started this to remind me of the different combinations that get put together over time. I think it will help but mostly I hope it helps you eat Healthier and that it is Easier Healthier too.

Have a Happy, Healthy Day!

 

Whole Food Diet

Whole Food Diet | Buckwheat Pancakes Jazzed!

HEALTHY LIFESTYLE EATING HABITS | ORGANIC LIFESTYLE | OrganicHangout.com

Favorite Factor ****

This day I woke up and just had to have pancakes. Not just any pancakes, Buckwheat Pancakes. We will talk more about the pancakes in just a bit. Let’s add Avocado, Walnuts and Chia Seed. We are going to rock the nutrition basket with the Chia, Walnuts, and the Buckwheat.

Chia

Organic Chia Small But Mighty | Chia THE KING

Walnuts

Walnut Nutritional Benefits | Worlds Healthiest Food?

Buckwheat

Top Organic Foods I love | Part One

Buckwheat Pancake Recipe | Whole Food Diet

Gluten-Free Buckwheat Pancakes –  Although this is a bit more involved than most recipes that I call easy… it is worth it. The only addition I would mention to you is I will always throw Chia into the Pancake mix. Try it! Enjoy!
Prep time:  10 mins
Cook time:  15 mins
Total time:  25 mins
Buckwheat gives these pancakes incredible flavor. These pancakes are light and thin rather than heavy and ca key. For pancakes that are even lighter in texture and flavor, use half all purpose or whole wheat pastry flour (default flour).

Ingredients | Pancakes

  • 1 cup buckwheat flour (or 1/2 buckwheat and 1/2 flour of choice)
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/4 cups buttermilk, shaken*
  • 1 large egg
  • 1/2 teaspoon pure vanilla extract
  • Butter, for the skillet

Roasted Strawberries

  • 1 pint strawberries, hulled and sliced into bite-sized quarters or halves
  • 1 teaspoon cane sugar
  • 1 tablespoon maple syrup or honey

Buckwheat Pancake Recipe | Whole Food Diet

Instructions

  1. Roast the strawberries: preheat oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. In a medium bowl, gently toss berries with the sugar and maple syrup/honey. Arrange the strawberries in a single layer on the baking sheet. Roast for 30 minutes, stirring halfway, or long enough for the berry juices to thicken but not burn (watch the edges in particular).
  2. Make the pancakes: in a medium mixing bowl, mix together the flour(s), cane sugar, baking powder, baking soda and salt. In a liquid measuring cup, measure out the buttermilk. Beat in the egg and vanilla extract.
  3. All at once, add the wet ingredients to the dry ingredients and mix until just combined. The batter should have some small to medium lumps.
  4. Preheat your skillet over medium-low heat and brush with 1 1/2 teaspoons of butter. Give the batter a light swirl with a spoon in case the buckwheat is starting to separate from the liquid. Using a 1/4-cup measure, scoop the batter onto the warm skillet. Cook for 2 to 3 minutes until small bubbles form on the surface of the pancakes (you’ll know it’s ready to flip when about 1 inch of the perimeter is matte instead of glossy), and flip. Cook on the opposite sides for 1 to 2 minutes, or until golden brown.
  5. Transfer the cooked pancakes to a baking sheet and place in a preheated 200 degree Fahrenheit oven to keep warm. Repeat the process with the remaining batter, adding more butter when needed. Serve immediately.

Notes

  • Yields 8 pancakes (plenty for 2 people).
  • *Make your buttermilk: combine 1 1/4 cups low fat milk with 1 tablespoon + 3/4 teaspoon lemon juice or vinegar and let it sit for 5 minutes before using.

 

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8 Comments

  1. Antonis ChristonasisAntonis Christonasis

    Hello!

    I’m new to whole and organic foods and sometimes I find it hard to stick to this kind of diet, especially when I’m in a hurry and need something quick to eat. Yet, these Buckwheat Pancakes seem really tasty and don’t need a lot of time to prepare. One question though. Since I’m trying to reduce the sugar quantities I consume, do you have any suggestion on how much stevia would I need in order for them to be as tasty as the ones with the sugar?

    • Robert ClackRobert Clack

      Hi Antonis.

      Thanks for you comment and stopping by. The pancakes I make usually are substituted with honey or maple syrup vs the sugar. I do think it is OK on special occasions to use the sugar. However, my personal diet does not include it. We all have a choice, might as well make a good one. We only get one body, probably a good idea to treat it like that.

      Stay in touch. Let me know how your modifications come with the Buckwheat Pancakes. THANKS!

  2. KatieKatie

    Oh my goodness, these look so yummy! Perfect for a late Sunday morning breakfast at home while sipping some coffee. Walnuts are a great addition…I always forget about adding nuts to my breakfast. I maybe would substitute the sugar for a bit of maple syrup or honey. Gonna try these over Thanksgiving break!

    • Robert ClackRobert Clack

      Good idea with your substitutions regarding the sugar. I do that myself. Will make that change in a future edition. Thanksgiving is upon us. Tweak those recipes! Happy Thanksgiving!

      Appreciate your comment. Well done.

  3. CarolCarol

    My meals always have some whole foods in it. After my health scare 3 years ago, I had to adjust my diet. Working with my doctor and nutritionist I am well on my way to a healthier me now with the inclusion of whole foods. I definitely stay away from processed foods. Whenever I can afford it I go for non gmo and organic products too. Very informative and encouraging post.

    • Robert ClackRobert Clack

      Thanks for the comment Carol. So glad that your diet includes whole foods especially since your health scare. A whole foods diet will help you even more. Check it out and ask your nutritionist as well. They sometimes are not as versed in whole foods eating because of the influence of their association.

      Wish you all the best. Have a safe & healthy day!

  4. StellaStella

    Hi,

    This site is really informative and really enjoyed going through it. I eat quite healthily, but have not had the funds to venture out into organic veg even though I know I should!

    I grow my own bean and lentil sprouts to save money. I also try to cook soups or stews every week as it goes further.

    I like to prepare my food every day as I feel fresh food gives fresh skin.

    Juicing and blending play a part and I also like making raw strawberry cakes.

    Looks like you’ve got me hooked onto your site!

    • Robert ClackRobert Clack

      Hi Stella,

      Thanks for hopping on the site and your nice words!

      So glad to here you are growing your own food. Absolutely fabulous effort! Your planning shows you are connected to improving your health. Totally agree on your food & skin analogy, it works.

      Your world is much safer with the choices you are making. If we all try to do one thing better the World will improve. Imagine if it is one a week! It was a pleasure to receive you comment and the personality you added. Thank you!

      All the best. Have a Happy, Healthy Day!

      Robert

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