• Dr. Caldwell Esselstyn’s Newsletter - free updates from Dr. Esselstyn - sign up at the top of the homepage - http://www.dresselstyn.com/site/

• Center for Nutrition Studies - monthly, plant-based articles and recipes in your inbox - sign up at the bottom of the homepage - http://nutritionstudies.org

• Dr. Fuhrman’s Newsletter - receive weekly emails on current health news, events, & product specials - https://www.drfuhrman.com/join-mailing-list

• Dr. Joel Kahn’s Newsletter - receive weekly emails by signing up on the home page - http://drjoelkahn.com

• Dr. Michael Klaper’s Mailing Lists - sign up to receive his Medicine Capsule Newsletter - http://doctorklaper.com/mailing-list

• Jeff Novick, MS, RD, LD, LN - with over 30 years of experience in nutrition, health and fitness, offers expert health advice distilled into powerful, easy-to-understand language on a variety of current topics. His insightful and humorous approach to nutrition and health has helped thousands worldwide make the transition to healthy living - https://www.jeffnovick.com/subscribe

• McDougall Newsletter - The monthly McDougall Newsletter provides advice on healing and staying healthy. Dr. McDougall comments on medical and nutrition news currently making headlines. His diligent research and expertise help you and your family lead a healthier life and avoid unnecessary medical treatments. And every month Mary and Heather McDougall provide delicious, easy-to-prepare recipes. - https://www.drmcdougall.com/health/education/newsletter/

• Nutrition Facts - The latest in nutrition-related research delivered in easy to understand video segments brought to you by Dr. Michael Greger, M.D. - http://nutritionfacts.org/subscribe/

• Physicians Committee for Responsible Medicine Newsletter - sign up at the top of the homepage - http://www.pcrm.org

• The Plant-Based Dietitian - Julieanna Hever, M.S., R.D., C.P.T. is a passionate advocate of the miracles associated with following a whole food, plant-based diet, the established effects of which provide positive healthful benefits. For blog and updates, sign up is in the middle of the page to the right - http://plantbaseddietitian.com/blog/

• SquareFootGardening.org – Learn about the SFG method, gardening initiatives, how to find a Certified Gardening Instructor, and more.

• A Short Video explaining the Square Foot Gardening Method

• Search here to connect with a SFG Certified Instructor in your area.

• Introductory Level 1 SFG Course and Level 2 Become a Certified Instructor

• Veganic Farming and Gardening – A list of resources and a three-hour video featuring a workshop by Will Bonsall, author of Will Bonsall’s Essential Guide to Radical Self-Reliant Gardening.

• Guerilla Gardening Ted Talk – Ron Finley plants gardens in South Central Los Angeles. Learn about his alternative version of fast-food, and how he is making a healthy impact in his food-desert community.

• American Community Gardening Association – This website provides a wide range of gardening resources and a map of existing gardens by location.

• Kids Gardening Foundation – Get involved with the School Garden Movement, which creates opportunities for kids to learn through gardening.

• “Why Buy Local Food?” – This article discusses the benefits of eating local food on your health and the environment and why it’s important.

• National Farmers Market Week – This proclamation shows the $9 billion annually added to the economy by farmers markets.

• Organic Trade Association – The OTA provides the latest data on everything related to the organic food industry.

• Why Grow and Eat Organic – This article explains the benefits of growing your own organic fruits and vegetables.

• “GMO Dangers: Facts You Need to Know” – The T. Colin Campbell Center for Nutrition Studies 2015 Article on GMOs.

• KISS THE GROUND - Written By “Kiss the Ground” documentary filmmaker Josh Tickell, this book focuses on how the food you eat can reverse climate change, heal your body, and ultimately save our world.

• The Call of the Reed Warbler - In Call of the Reed Warbler, Charles Massy explores regenerative agriculture and the vital connection between our soil and our health.

• Braiding Sweetgrass - Drawing on her life as an indigenous scientist, and as a woman, Robin Wall Kimmerer shows how other living beings – asters and goldenrod, strawberries and squash, salamanders, algae, and sweetgrass – offer us gifts and lessons, even if we’ve forgotten how to hear their voices. The awakening of ecological consciousness requires the acknowledgment and celebration of our reciprocal relationship with the rest of the living world.

• Farming While Black - This book by Leah Penniman is the first comprehensive “how to” guide for aspiring African-heritage growers to reclaim their dignity as agriculturists and for all farmers to understand the distinct, technical contributions of African-heritage people to sustainable agriculture.

• Grass, Soil, Hope - This book by Courtney White tackles an increasingly crucial question: What can we do about the seemingly intractable challenges confronting all of humanity today, including climate change, global hunger, water scarcity, environmental stress, and economic instability

• Dirt to Soil: One Family’s Journey into Regenerative Agriculture By Gabe Brown - As he and his family struggled to keep the farm viable, they found themselves on an amazing journey into a new type of farming: regenerative agriculture.

• Cows Save the Planet - By Judith D. Schwartz reveals that for many of these problems--climate change, desertification, biodiversity loss, droughts, floods, wildfires, rural poverty, malnutrition, and obesity –there are positive, alternative scenarios to the degradation and devastation we face. In each case, our ability to turn these crises into opportunities depends on how we treat the soil.

• Water in Plain Sight By Judith D. Schwartz - By allying with the water cycle, we can revive lush, productive landscapes, like the river in rural Zimbabwe that now flows miles further than it has in living memory thanks to restorative grazing; the fruit-filled food forest in Tucson, Arizona grown by harvesting urban wastewater; or the mini-oasis in West Texas nourished by dew.

• Mycelium Running - By Paul Stamets, this manual outlines the mycological rescue of the planet.

• Dirt: The Erosion of Civilizations By David Montgomery - Dirt, soil, call it what you want--it’s everywhere we go. It is the root of our existence, supporting our feet, our farms, our cities. This fascinating yet disquieting book finds, however, that we are running out of dirt, and it’s no laughing matter.

• Growing a Revolution By David Montgomery -This book draws on visits to farms in the industrialized world and developing world to show that a new combination of farming practices can deliver innovative, cost-effective solutions to problems farmers face today.

• The Hidden Half of Nature By David Montgomery and Anne Biklé - From garden to gut, they show why cultivating beneficial microbiomes holds the key to transforming agriculture and medicine.

• Drawdown: The Most Comprehensive Plan Ever Proposed to Reverse Global Warming By Paul Hawken - In the face of widespread fear and apathy, an international coalition of researchers, professionals, and scientists have come together to offer a set of realistic and bold solutions to climate change.

• The Carbon Farming Solution By Eric Toensmeier - A Global Toolkit of Perennial Crops and Regenerative Agriculture Practices for Climate Change Mitigation and Food Security. With carbon farming, agriculture ceases to be part of the climate problem and becomes a critical part of the solution.

• The Soil Will Save Us: How Scientists, Farmers, and Foodies Are Healing the Soil to Save the Planet By Kristin Ohlsen - An elegantly argued, passionate case for “our great green hope”--a way in which we can not only heal the land but also turn atmospheric carbon into beneficial soil carbon--and potentially reverse global warming.

• Tending the Wild By M Kat Anderson - Marvelously detailed and beautifully written, Tending the Wild is an unparalleled examination of Native American knowledge and uses of California’s natural resources that reshapes our understanding of native cultures and shows how we might begin to use their knowledge in our own conservation efforts.

• Farmacology: Total Health from the Ground Up By Daphne Miller, MD - Bridging the traditional divide between agriculture and medicine, Miller shares lessons learned from inspiring farmers and biomedical researchers and artfully weaves their insights and discoveries, along with stories from her patients, into the narrative.

• Restoration Agriculture By Mark Shepard - Every single human society that has relied on annual crops for staple foods has collapsed. Restoration Agriculture explains how we can have all of the benefits of natural, perennial ecosystems and create agricultural systems that imitate nature in form and function while still providing for our food, building, fuel, and many other needs - in your own backyard, farm, or ranch.

• The Ecology of Care By Didi Pershouse - The Ecology of Care unfolds a surprising new take on the story of our time: how the germ theory of disease joined with a profit-based economy and unwittingly led to a “sterilization” of medicine, agriculture, and even our social lives. This 150-year detour has brought about the near destruction of our climate as well as a great forgetting of the power of connection.

• One-Straw Revolution By Masanobu Fukuoka - Trained as a scientist, Fukuoka rejected both modern agribusiness and centuries of agricultural practice, deciding instead that the best forms of cultivation mirror nature’s own laws. Over the next three decades, he perfected his so-called “do-nothing” technique: commonsense, sustainable practices that all but eliminate the use of pesticides, fertilizer, tillage, and perhaps most significantly, wasteful effort.

• Permaculture, Designer’s Handbook By Bill Mollison - Permaculture (permanent agriculture) is the conscious design and maintenance of agriculturally productive ecosystems which have the diversity, stability, and resilience of natural ecosystems. It is the harmonious integration of landscape and people providing their food, energy, shelter, and other material and non-material needs in a sustainable way.

• Gaia’s Garden: A Guide to Home-Scale Permaculture By Toby Hemenway - Many people mistakenly think that ecological gardening--which involves growing a wide range of edible and other useful plants--can take place only on a large, multi acre scale. As Hemenway demonstrates, it’s fun and easy to create a “backyard ecosystem” By assembling communities of plants that can work cooperatively and perform a variety of functions.

• Holistic Management Handbook By Jody Butterfield, Sam Bingham, and Allan Savory - Holistic management is a systems-thinking approach developed By biologist Allan Savory to restore the world’s grassland soils and minimize the damaging effects of climate change and desertification on humans and the natural world.

• Rodale’s Basic Organic Gardening: A Beginner’s Guide to Starting a Healthy Garden By Deborah L Martin - When the inspiration hits to start an organic garden, many novices could benefit from a guidebook that speaks directly to their enthusiasm, their goals, and, of course, their need for solid information that speaks a newbie’s language--from the most trusted source for organic gardening methods.

• The Rodale Book of Composting: Easy Methods for Every Gardener By Grace Gershuny and Deborah L. Martin - An essential guide to composting for all gardeners and environmentally conscious people. This revised edition of The Rodale Book of Composting includes all the latest in new techniques, technology, and equipment.

• Holistic Management, Third Edition: A Commonsense Revolution to Restore Our Environment By Allan Savory and Jody Butterfiield - Fossil fuels and livestock grazing are often targeted as major culprits behind climate change and desertification. But Allan Savory, cofounder of the Savory Institute, begs to differ. The bigger problem, he warns, is our mismanagement of resources.

Many of the books listed here can be found at Bookshop.org, an online bookstore with a mission to financially support local, independent bookstores. If you want to find a specific local bookstore to support, find them on this map and they’ll receive the full profit off your order. Otherwise, your order will contribute to an earnings pool that will be evenly distributed among independent bookstores (even those that don’t use Bookshop).

PPC’s Resource Library has been developed exclusively for our Pod leaders - YOU! From book, website, and movie lists to interesting newsletters for both you and your Pod members, we hope you enjoy our ever expanding resources. We have included a number of informative sheets which are useful to share with the public or your Pod members, such as resources on meal planning, WFPB ingredients, dining out, and more!

You may find it helpful to print out and bring the information from our Resource Library to your Pod meetings to share with new Pod members. Or you can copy and paste it into an email which you share with your new friends or Pod members. Feel free to distribute the resources at your local farmers market, veg fest, or holistic fair.

Have content to share? If you or your Pod has developed a resource which you think would be great on this site, let us know! Email content to podsupport@plantpurecommunities.org.

We hope you enjoy our Pod Leader Resource Library!

When you are new to a whole food, plant-based (WFPB) lifestyle, shopping for groceries may seem difficult, especially if some of the ingredients or products are unfamiliar. This info sheet outlines many common food products found in delicious WFPB recipes - most of which can be purchased at chain grocery stores. Remember to always check the ingredients and to choose those products with no added oil, salt, or sugar.

Cereals/Grains

Corn flakes (Erewhon brand)

Shredded wheat cereal (Post and Barbara’s Bakery brands)

Arborio rice

Barley

Bulgur

Wheat

Brown rice: regular, basmati and jasmine

Whole Wheat

Couscous

Farro

Grits

Oats: rolled and steel cut

Quinoa: red and white

Wild rice

Whole grain pasta

Beans and Tofu/Tempeh

Black, pinto, kidney, garbanzo, cannellini, great northern, lentils, split peas, etc.

Organic tofu (silken, firm, extra firm) and tempeh

Canned Items

All canned beans (low sodium, no oil or dairy). Makes sure to get vegan refried beans.

Canned (low sodium and no oil): olives, artichoke hearts, green chilies, diced tomatoes, peppers, mushrooms, pickles, pumpkin puree, coconut milk (lite)

Canned fruits (sugar free): mandarin oranges, pears, cherries, pineapple, etc.

Nut and Seed Butters (no added oil, salt or sugar)

Almond, peanut, walnut, cashew, tahini and hazelnut

Vinegars, Condiments, and Sauces (low sodium, low sugar and oil free)

BBQ sauce

Ketchup

Marinara sauce

Mustard: yellow, stone ground and dijon

Relish

Salsa

Soy sauce/tamari

Sriracha

Lemon and lime juice

Tomato paste

Vinegars: balsamic, apple cider, red and white wine vinegar

Vegan Worcestershire

Sauce Miso paste

Spices and Herbs

Spices: pepper (black, cayenne, red), garlic powder, ginger powder, curry powder, chipotle chili powder, garam masala, italian seasoning, paprika, mustard powder, old bay seasoning, nutmeg, ginger, cumin, ground cinnamon, turmeric, etc.

Herbs: basil, oregano, thyme, parsley, rosemary, sage, dill, etc.

Baking/Cooking items

Vanilla extract

Sweeteners: agave, maple syrup, stevia, molasses, sucanat, medjool dates, raisins

Applesauce

Flax meal (ground flax seed)

Flours: whole wheat pastry, buckwheat, brown rice, coconut

Non-GMO cornstarch

Nutritional yeast flakes

Vegetable stocks (low sodium)

Produce

All fruits and vegetables (fresh and pre-cut)

Don’t forget the leaves! - great for smoothies, such as beets, radishes and celery

Frozen

Fruit: blueberries, raspberries, strawberries, blackberries, mango, pineapple, peaches, etc.

Fruit sorbet + fruit popsicles (no sugar added)

Vegetables: carrots, peas, corn, broccoli, cauliflower, spinach, kale, stir-fry veg mix, edamame, onions, peppers, etc.

Beverages (no added sugar, dairy free)

Plant-based milks: almond, soy, rice, cashew, etc.

Iced tea

Fruit juices

Prepared Foods

PlantPure Entrees

Leafside

MamaSezz

Dr. McDougall’s Right Foods

Engine 2 Plant-Strong

• The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health, by T. Colin Campbell, PhD and Thomas Campbell, M.D.

• How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease, by Michael Greger, M.D. and Gene Stone

  Whole: Rethinking the Science of Nutrition, by T. Colin Campbell, PhD and Howard Jacobson, PhD

• The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!, by John McDougall, M.D. and Mary McDougall

• Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory, by Dr. Neal Barnard, M.D.

• Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure, by Caldwell Esselstyn, Jr., M.D.

• Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples, by John Robbins

• Beyond Cancer: The Powerful Effect of Plant-Based Eating, by Po leader Sally Lipsky

• The Clear Skin Diet: The Six-Week Program For Beautiful Skin, by Nina and Randa Nelson

Cookbooks Packed with Delicious Oil-free, Plant-based Recipes

• The PlantPure Nation Cookbook: The Official Companion Cookbook to the Breakthrough Film with over 150 Plant-Based Recipes, by Kim Campbell

• The PlantPure Kitchen: 130 Mouthwatering, Whole Food Recipes and Tips for a Plant-Based Life, by Kim Campbell

• Forks Over Knives - The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year, by Del Sroufe and Isa Chandra Moskowitz

• The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes, by LeAnne Campbell and photos by Steven Campbell Disla

• Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes, by Dreena Burton

Note: The latest science (Dr. Campbell, Dr. Greger, Dr. Esselstyn) shows that no added oil is optimal for all recipes. You can easily modify “traditional” vegan recipes to eliminate added oils.

Restaurants

Chili’s – Make a meal out of sides: black beans, broccoli, corn on the cob (no butter), side salad (hold the cheese and ask for vinaigrette on the side). Two other options: order the Quesadilla Explosion Salad without any chicken or dairy and have them substitute extra black beans and get lime vinaigrette dressing on side, or order one of the Tex Mex Bowls and have them remove any dairy and meat and add extra black beans and rice.

Cracker Barrel – Vegetable platter: choose three sides to create your entrée - baked sweet or white potato (no butter or sour cream), corn, steamed mixed vegetables, side salad (ask for it without cheese, and with vinaigrette on side to use sparingly), steamed broccoli, or brown rice pilaf. Also, they have a vegetable soup that is fat free.

Genghis Grill or Mongolian Grill – Make your own stir-fry using all the vegetables you can put in the bowl. There is also tofu. Choose no oil sauces and lots of spices. Choose brown rice.

McAlister’s Deli – Veggie chili, Southwest Chicken and Avocado Salad (old the chicken), Veggie spud (hold the dairy), Veggie Club (hold the cheese).

Mellow Mushroom – They offer many vegan options: hoagies with tofu or tempeh, build your own salad, and pizzas with a variety of vegetable toppings. They offer a vegan cheese option (oil-based) if you prefer pizza with a bit of cheese. View their vegan menu.

Noodles and Company – Japanese Pan Noodles, Veggie Med Sandwich (hold the cheese), Thai Hot Pot (ask for tofu instead of pork).

Olive Garden – Minestrone soup and salad (hold the cheese and use vinaigrette sparingly), plain pasta with a marinara sauce (hold the cheese).

Panera Bread – For breakfast, try the steel cut oats or the fruit cup. For lunch, Soba Noodle Bowl with Edamame, vegetable soup or black bean soup, Mediterranean Veg Sandwich (hold the cheese and sauce), the Baja or mediterranean bowl (hold yogurt and cheese).

PotBelly Sandwich Shop – Soup options: Garden Vegetable and Spicy Black Bean. Sandwich options: Mediterranean (hold the feta and any mayo or sauce) or Veggie Melt (hold the cheese).

Red Robin – Vegan burger, garden veggie burger on a whole wheat bun (hold the Dijon sauce – made from mayo) and have a side of broccoli instead of fries.

Ruby Tuesdays – Order sides from the menu to get 3 of the following sides: rice pilaf, baked potato, grilled zucchini, spaghetti squash, broccoli or green beans. They also have an awesome salad bar - load up on the beans and veggies and skip any choices that have added oil (i.e. pasta salad or pea salad with mayo).

Souplantation & Sweet Tomatoes – They offer a large cold salad bar and hot items as well such as baked potatoes, soup, and pastas.

Zoes Kitchen – Hummus and pita, Falafel, lettuce and tomato sandwich, veggie kabobs (hold the feta on salad), veggie pizza (hold all cheese and add extra sauce to pizza), they also offer a plate where you can choose three sides and they put them on one plate – roasted veggies, rice pilaf, and braised white beans.

Fast Food Chains

Bruegger’s Bagels – Bagel sandwiches with hummus and veggies

Burger King – There are not a lot of healthy options. Items that have no animal-based ingredients (but are made with oil and processed ingredients) include fries, hash browns, French Toast Sticks, and Dutch Apple Pie. Avoid the BK Veggie Burger, which is made with eggs. The BK bun is vegan.

Chipotle, Moe’s, Qdoba – Rice and black bean bowl (load up on everything except dairy), vegetarian burritos or tacos (hold the dairy)

McDonald’s – The Fruit & Maple Oatmeal can be ordered without the cream and brown sugar

Panda Express – Order two sides - the brown rice and steamed vegetables - and then create a meal from the two

Taco Bell – Bean burrito (hold the cheese), Cantina Power Bowl (alfresco - hold all dairy), Mexican rice. Items from the Veggie Cravings menu - hold the dairy.

Starbucks – Soy, almond and coconut milk options, oatmeal, overnight oats, avocado spread, sprouted grain or multigrain bagels, fruit salads, fruit bars, nuts and granola

Subway, Jimmy Johns – Vegetarian subs with all the toppings except for cheese and mayo

Wendy’s – Plain baked potato, side salad without cheese and light vinaigrette, Veggie Stack (hold the cheese).

Note: Menu items are always changing and this list is not exhaustive or necessarily up to date. Always check online allergen lists (usually list dairy eggs, shellfish, etc. ingredients), do your research, or call ahead for ingredient details. Cross contamination is likely in many locations.

Traditional family favorites at the dinner table can easily be transformed into delicious whole food, plant-based meals. A little ingredient substitution goes a long way, and with tips and tricks to guide you, all of your favorite meals can be transformed into healthful dishes that will nourish you from the inside out. The following offers ideas for substituting animal based ingredients and oil with plant-based items to assist you in your transition to a whole food, plant-based diet.

Eggs:

These substitutions are equivalent to a single egg. If 2 or 3 eggs are called for in a recipe, each ingredient measure listed below should be doubled or tripled.

• 1 tablespoon flax meal OR 1 tablespoon chia seeds + 3 tablespoons water (allow to thicken for 10 minutes)

• 2 tablespoons cornstarch OR 2 tablespoons arrowroot + 3 tablespoons water, combined

• ¼ cup silken tofu (best for brownies, quick breads and cakes)

• ¼ cup unsweetened plant-based yogurt

• ⅓ cup applesauce

• ¼ cup pureed banana

• ¼ cup pureed fruit (even baby food fruit works well)

• ¼ cup prune paste (puree prunes in a processor with a small amount of water)

• 2 tablespoons Aquafaba (the juice from cooked or canned beans)

Oils/Butters:

For Sautéing: When sautéing veggies that have a good amount of water in them, such as onions, you can simply dry sauté and add very small amounts of water as they cook to deglaze the pan. Onions and peppers caramelize beautifully without oil. Instead of oil, try one of the following:

• Low sodium vegetable broth

• Water

• Wines/Juices

For Baking: Oils and butters help to emulsify and soften your final products. Here are some great 1:1 oil substitutions:

• Bananas, mashed

• Applesauce

• Pureed prunes or other fruits

• Soft or silken tofu

For Dressings and Sauces: Use a small amount of nuts, nut butters, avocados or seeds. These foods have just enough natural oils in them to emulsify and thicken a dressing. You don’t need much to make a difference and you are getting the whole food with all of its nutrients and fiber mixed in!

• ¼ cup oil = ¼ cup raw nuts (Or ¼ cup nut butter Or ½ cup mashed avocado) + ¼ cup water

Milks:

Try a plant-based milk or you can even make your own! There are a variety of unsweetened milks, so try them all and stick with the ones that you like, are easy to access, and are affordable. (Note: Some plant-based milks are naturally higher in fat and/or sugar than others)

• Almond, Soy, Hazelnut, Hemp, Oat, Rice, Flax, Cashew, 7 Grain, Coconut and many more!

Cheeses:

There are many vegan cheese products on the market these days, but most of them are very high in oils. Since cheese can be hard to replicate without using oils, it may be healthiest to leave it out of the recipe and add more veggies. Here are some recommended substitutions:

• Nutritional Yeast: A deactivated yeast nicknamed “nooch” which is available as either a powder or flakes. Nooch has a strong flavor described as cheesy or nutty and is often used in recipes to create a creamy, cheesy sauce. Sprinkle dry on pasta or popcorn!

• Parmesan: Grind up walnuts or any nut you choose, then add bread crumbs and nutritional yeast in equal amounts.

Meat Substitutions:

If you are looking for the chewy texture of meat that offers a bit more substance to a casserole, stew, or stir fry, here are some suggestions:

• Mushrooms: There are a variety of mushrooms on the market today and they all absorb flavor well and add a slightly chewy texture.

• Wheat Bulgur: add ¼ - ½ cup of uncooked bulgur to a stew or chilli for a nice bulky texture. It absorbs flavors well, so try seasoning it with a variety of herbs and spices.

• Tofu/Tempeh: These are nice additions but in order to create a more chewy texture you will need to bake tofu and tempeh. Marinate them in your favorite sauce and bake them in a 400 degree oven until golden brown and dry to the touch.

• Soy Curls: Butler Soy Curls are 100% soy beans with no other added ingredients. They come dried and the directions require soaking in water before using. They are a chewy and fun addition to any dish.

• Green Jackfruit: Green jackfruit can be bought in a can or fresh. Some stores are now selling it in the vegan specialty food section already marinated and prepared. Green canned jackfruit can be found at most Asian food stores.

• Lentils and Beans: Lentils and beans come in many sizes both dried and canned. You can add them to a dish whole or slightly mashed. They definitely add a thicker heartier consistency.

30 Days of Green Community Recipe eBook

The PlantPure Communities Launch Event Recipe eBook

Loaded Baked Potato: Baked potato topped with steamed frozen veggies (like cauliflower and broccoli) and then top with nutritional yeast, garlic powder, salt, or pepper.

Tostadas: Bake corn tortillas in oven at 350 degrees for 3-5 minutes until crisp. While they are cooking open a can of fat-free vegan refried beans (look for the ones that are already seasoned with green chilis), put in a bowl with a dash of taco seasoning and heat in microwave. Chop up some onions, peppers, tomatoes and lettuce. Then top your tortillas with beans, load up all of the vegetables on top, and enjoy.

Naan Pizzas: Buy naan bread or pizza crust (that are made without added oil or eggs) and fat free marinara or pizza sauce. Chop up toppings you like on pizzas (onions, peppers, mushrooms, spinach, olives, jalapenos, zucchini, etc.). Place the naan/crust on a baking sheet, add a layer of sauce and then add as many veggies on top as possible -- top with nutritional yeast and bake for 10-15 minutes at 350 degrees until done.

Spaghetti Night: Purchase a fat free marinara sauce, 100% whole wheat or brown rice pasta, and a bag of your favorite frozen veggies. Boil the pasta according to directions, warm up the sauce, and then steam the veggies. Fill your plate with the pasta, sauce, and veggies. Finally, top with nutritional yeast, and you have a feast.

Wrap Night: Buy whole wheat tortillas or veggie wraps and either make or buy a batch of no oil added hummus. Top tortillas with hummus, spinach, tomatoes, peppers, olives, avocado, and onions. YUM!

Rice and Bean Bowls: Cook a batch of brown rice and a batch of black beans early in the week when you have time. To make the beans, simply drain and rinse 1-2 cans of black beans and then put ½ cup water, chili powder to taste, and salt - lightly boil 5 minutes and then store until needed. When you are ready for a fast meal, layer the rice and beans in a bowl and warm up -- top with lots of tomato, avocado, peppers, lettuce, green onions or anything else that sounds good -- the more veggies the better.

‘Burger’ Night: Buy whole wheat buns and black bean burgers. Brown the burgers in a skillet -- while they are cooking open a bag of pre-washed salad mix and add a few tomatoes (keep a few slices for your burgers), onions (keep some for your burgers) and cucumbers. Load up your burger with lettuce, tomato, onion and pickle and add a large salad and you will be satisfied with very little effort.

• PlantPure Nation (2015): This documentary tells the story of three people on a quest to spread the message of one of the most important health breakthroughs of all time, inspiring a grassroots movement - the Pod Network! Available to watch online .

• They’re Trying to Kill Us (2021): A filmmaker examines the intersections of food, disease, race, poverty, institutional racism and government corruption to reveal why people of color suffer from disproportionately higher rates of chronic disease.

• Seaspiracy (2021): A documentary film about the environmental impact of fishing. The film examines various human impacts on marine life and advocates for ending fish consumption.

• The Game Changers (2019): tells the story of James Wilks — elite Special Forces trainer and The Ultimate Fighter winner — as he travels the world on a quest to uncover the optimal diet for human performance. Showcasing elite athletes, special ops soldiers, visionary scientists, cultural icons, and everyday heroes, what James discovers permanently changes his understanding of food and his definition of true strength.

• Diet Fiction (2019): A documentary that follows the filmmaker in his exciting journey into the controversial world of weight loss and dieting, as he uncovers several shocking facts and confronts common misconceptions, and misleading information propagated by the industry over the last several decades.

• 73 Cows (2018): A 15-minute documentary. The story of Jay Wilde, a beef farmer who battles with his conscience every time he takes his cows to slaughter. Feeling trapped within an industry he no longer believes in, Jay knows he must make a change and do what no other farmer from the UK has ever done before. Watch .

• Code Blue (2018): A 60-minute documentary that follows the story of a passionate doctor, a young medical student, and four expert physicians who have the foresight to envision the potential of incorporating lifestyle medicine, and have begun to implement change.

• The Big FAT Lie: The Kiwi Plant Based Documentary (2018): Filmmaker Grant Dixon covers his own journey back to good health after suffering a heart attack. This is New Zealand’s first Kiwi plant based documentary which draws on the research of U.S. physician, Caldwell Esselstyn. (Do not confuse this film with the American documentary by the same name.)

• The Invisible Vegan (2018): A 90-minute independent documentary (accessible on YouTube) that explores the problem of unhealthy dietary patterns in the African-American community.

• Dominion (2018): This Australian documentary presents an uncompromising, damning exploration of the various ways animals are used and abused by humans, particularly in the meat, dairy, egg, clothing and entertainment industries. May be available to watch online at (Graphic content.)

• The End of Meat (2017): A film that reveals the hidden impact of meat consumption; explores the opportunities and benefits of a shift to a more compassionate diet; and raises critical questions about the future role of animals in our society.

• What The Health (2017): A journey of discovery into possibly the largest health secret of our time, exploring the collusion between industry, government, pharmaceutical and health organizations keeping this information from us.

• Feel Rich: Health Is the New Wealth (2017): Common, The Game, Quincy Jones and other hip-hop artists discuss the dramatic changes they made in their lives to improve their health. The film provides unique context to the global health crisis in urban communities.

• Eating You Alive (2016): How and why what we eat is the cause of the chronic diseases that are killing us, and changing what we eat can save our lives one bite at a time.

• Vegan: Everyday Stories (2016): A feature-length documentary that explores the lives of four remarkably different people who share a common thread - they're all vegan. May be available to watch online .

• Seed: The Untold Story (2016): A film about the importance of heirloom seeds to the agriculture of the world, focusing on seed keepers and activists from around the world.

• In Search of Balance (2016): This film explores a vision of health, science and nature that recognizes the importance of the interconnections between us, the food we consume, how we produce that food and the natural world at large including the mysterious, invisible world of the human microbiome.

• Cowspiracy (2014): Follow the shocking, yet humorous, journey of an aspiring environmentalist as he daringly seeks to find the real solution to the most pressing environmental issues and true path to sustainability.

• Speciesism (2013): A young man begins investigating the underworld of "factory farming" and soon discovers a growing political and intellectual movement that considers animals as important as humans.

• Live and Let Live (2013): A feature documentary examining our relationship with animals, the history of veganism and the ethical, environmental and health reasons that move people to go vegan. From butcher to vegan chef, from factory farmer to farm sanctuary owner - Live and Let Live tells the stories of six individuals who decided to stop consuming animal products for different reasons and shows the impact this decision has had on their lives.

• GMO OMG (2013): A father examines the relationship between genetically modified food and his three young children, exploring the systematic corporate takeover and potential loss of humanity's most precious and ancient inheritance: seeds.

• Hungry for Change (2012): This film exposes shocking secrets the diet, weight loss and food industries don't want people to know about deceptive strategies designed to keep them coming back for more.

• Forks Over Knives (2011): Examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods.

• Vegucated (2011): A guerrilla-style documentary that follows three meat- and cheese-loving New Yorkers who agree to adopt a vegan diet for six weeks and learn what it's all about.

• Fat Sick and Nearly Dead (2010): Part road trip, part self-help manifesto, this film defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves.

• Processed People (2009): This film features insightful interviews from nine preeminent health and environmental experts/advocates who discuss how and why Americans got into this mess, and what we can do to break the “processed people” cycle.

• Eating - 3rd Edition (2008): An original, uncompromising, and award-winning film that helped spark a revolution in eating habits. Among the many highlights are interviews with Dr. Caldwell Esselstyn, Dr. Neil Pinckney, Dr. Ruth Heidrich and Dr. Joseph Crowe.

• Food, Inc. (2008): An unflattering look inside America's corporate controlled food industry.

• Food Matters (2008): This film examines how the food we eat can help or hurt our health. Nutritionists, naturopaths, doctors, and journalists weigh in on organic food, food safety, raw foodism, and nutritional therapy.

• The Beautiful Truth (2008): Hailing from a small town in Alaska, 15-year-old Garrett sets out to investigate the direct link between diet and disease, and in the process he learns about world's simplest cure for cancer.

• Crazy Sexy Cancer (2007): An irreverent and uplifting documentary about a young woman looking for a cure and finding her life.

• Earthlings (2005): A feature-length documentary using hidden camera footage, Earthlings chronicles the day-to-day practices of the largest industries in the world, all of which rely entirely on animals for profit. May be available to watch online at (Graphic content.)

• Super Size Me (2004): While examining the influence of the fast food industry, Morgan Spurlock personally explores the consequences on his health of a diet of solely McDonald's food for one month.

• Peaceable Kingdom: The Journey Home (2004): This film explores the powerful struggle of conscience experienced by several people from traditional farming backgrounds who come to question the basic assumptions of their way of life. A riveting story of transformation and healing, the documentary portrays the farmers' sometimes amazing connections with the animals under their care, while also providing insight into the complex web of social, psychological and economic forces that have led to their inner conflict.

• The Last Pig (2017): In the rolling hills of Upstate New York, a farmer is in crisis: after years of raising pigs, he can no longer bear the ultimate act of betrayal. This award-winning film chronicles his final year on the farm, capturing in intimate detail the farmer’s personal upheaval as he questions his beliefs and the value of life.

Note: The descriptions included are either from the official websites for each film or from IMDB.com.

Congratulations on your journey to better health via a whole food, plant-based (WFPB) diet! This following will explain some of the basics of what a WFPB diet is, how it differs from vegetarian and vegan diets, and provide links to additional nutrition information. This resource is the perfect resource for new Pod members and those who are interested in learning more about a whole food, plant-based diet.

Whole Food, Plant-Based Diet

People who eat WFPB have an abundance of choices! Healthy, delicious meals can be created from a plethora of ingredients, including vegetables, fruits, whole grains, tubers, roots, nuts, legumes/beans, and mushrooms. There is an enormous rainbow of whole foods, herbs and spices that nature has created to satisfy taste buds and optimally fuel the human body. Many people who transition from the standard American diet (aka SAD) to eating more plant-based are surprised by the wide range of flavors, herbs, spices, vegetables, fruits, all of which will nourish the body. There is also a whole world of tasty WFPB recipes to be discovered when embarking on this health journey.

The Continuum of Diets that Exclude Various Types of Animal Products

It’s important to recognize where you are on the continuum and where you’d like to be so that you can set a goal for yourself.

• Vegan diets: For the most part, the term ‘vegan diet’ speaks to what is not included - animal products - while a WFPB diet is focused on what should be consumed to nourish the body for optimum health. While vegan diets exclude animal products, that alone is not enough to make them healthy. Vegan diets may contain many processed foods and high amounts of sugar, salt, oils and other fat, which can cause and exacerbate type II diabetes, heart disease and many other food borne diseases.

• Vegetarian diets: While vegetarian diets exclude meat and fish, they typically include eggs and dairy products (such as cow’s milk, yogurts and cheeses). They also typically include highly processed foods with high amounts of sugar, salt, oils and other fat.

• Pescatarian: While pescatarians generally exclude meat and poultry, they allow fish.

• Lacto-vegetarian: These diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.

• Ovo-vegetarian: These diets exclude meat, poultry, seafood and dairy products, but allow eggs.

• Lacto-ovo vegetarian: These diets exclude meat, fish and poultry, but allow dairy products and eggs.

• Semi-Vegetarian/Flexitarian: These diets are primarily plant-based but include meat, dairy, eggs, poultry and fish on occasion or in small quantities. Semi-Vegetarians may choose to eat meat once a week, or a few times a month.

Why it’s important to reduce or avoid some foods:

Refined and Processed Foods, such as refined flour, sugars, and processed products in a diet correlate with chronic disease, and increase the risk for insulin resistance, colon cancer, vascular disease, and weight gain. Choose whole-grain products over white, and whole plant foods over their processed fragments. For sweeteners try dates or raisins.

Oil - Despite the incredibly effective marketing effort of producers of olive oil, coconut oil, canola oil and others, “there is absolute science that oil injures the endothelial cells, as does anything with a mother or a face - meat, fish, chicken, fowl, turkey and dairy.”

Oil substitutes include: rice vinegar, vegetable broth or water for sauteing; and mashed bananas, applesauce, tofu, flax seed meal, etc. for oil-free baking. Parchment paper (available at the supermarket) as well as non stick baking sheets, Silchef and Silpat (easily found on the web), are excellent for oil free baking.

Resources

Disclaimer: The information shared by PlantPure Communities (PPC) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are on medication and are changing to a whole food, plant-based diet, you should discuss with your healthcare provider the changes that you are making in your diet and how these changes may require an adjustment in medication dosage. It is important that you work with your doctor to monitor your condition and medication dosage during your change of dietary practices.

There are a wide variety of healthy choices when preparing plant-based meals and snacks. Below you will find some quick and easy options for breakfast and snacks, and including tips for flavoring meals that will assist you in your transition to a plant-based lifestyle.

Breakfast

Start your day off right with a whole food, plant-based meal. Staples to have on hand that will keep you feeling full and satisfied throughout the morning include oats, cold cereals, or whole-grain bread.

• Cold Cereals: Choose high-fiber cold cereals (whole-wheat or oat) with plant-based milk (such as soy, almond, rice, etc.). Add berries, peaches, and/or bananas. Be sure to check nutrition labels for:

  • The first ingredient is a whole grain

  • No added oil ingredients

  • Low sugar - less than 6 grams/serving

  • Low sodium - less than 200mg per serving

• Hot Cereals: Choose whole grains like oatmeal, steel cut oats, brown rice, or wheat berries, and flavor with fruit, nuts, and a plant-based milk.

• Plant-based milks: Try unsweetened almond, soy, coconut, cashew, rice, oat, hemp and more! Most grocery stores have almond and soy.

• Breakfast Sandwiches: Excellent for breakfast on-the-go. Choose whole-grain bread and add avocado, peppers, tomatoes, cucumbers, and lettuce.

• Muffins: Another great on-the-go breakfast. Experiment with different fruits, nuts, spices, and grains until you find what you like. Try to avoid muffins with added oil.

• Fruits and Dried Fruits: Slice fresh fruit or thawed frozen fruit to add to hot or cold cereal. Purchase dried fruit with no added sugar.

• Nuts: Add a small handful of nuts to your cereal to obtain added nutrients.

• Spices: Season hot and cold cereals with cinnamon, nutmeg, or pumpkin pie spice. You can also add almond, vanilla, or coconut extract to your cereals.

• Flax meal: Flax meal is ground flax seeds, which are loaded with nutrients, like omega-3 fatty acids and fiber. Add a tablespoon or two to your cereals.

• Whole-grain breads: Try toast with jam (no sugar added) or nut butters (no added oil) for a quick and easy breakfast on-the-go. Be sure to eat only 100% whole-grain breads -- reading the ingredients is essential. If you use nut butters, don’t overdo it.

• Creamers: Most creamers are full of partially hydrogenated oils and are not a healthy option. If you enjoy creamer in your coffee or tea, try soy creamers. They do have oils but they are healthier than heavy cream or artificial creamers.

• Sugars: If you find that going with no added sugars is too difficult we recommend you use the following sweeteners sparingly: maple syrup, agave, or stevia.

Snacks

When you need a snack between meals, here are some recommendations.

• Fruits and Veggies: Always pack a few pieces of your favorite fruits and veggies to bring with you on the go. Some ideas for fruits are apples, oranges, grapes, strawberries, watermelon and blueberries. Ideas for veggies include chopped carrots, celery, cucumber, sweet peppers, snow peas, broccoli or cauliflower. For veggies, try experimenting with a fat-free dressing or oil-free hummus to dip them in.

• Popcorn: Popcorn is a great snack as long as you avoid microwave butter popcorn and stovetop oil popcorn. To prepare healthy popcorn simply place ¼ cup of unpopped corn into a brown lunch bag, fold the bag down slightly, and microwave for 2-2½ minutes. Feel free to spray with soy sauce and season with garlic powder, nutritional yeast, dulse flakes and a little sea salt for a savory treat.

• Roasted Chickpeas: Season chickpeas with your favorite spice mix or sauce and place them on parchment paper and bake at 400 degrees for 15-20 minutes or until browned and slightly dried. You can make these ahead of time to carry in a baggy for a great tasting snack that is loaded with fiber and protein.

• Hummus or Bean Dips: Prepare your own dip and store it in the fridge to use with veggies or on sandwiches or wraps. Try fat-free refried beans, or mix in some salsa to create a delicious dip. Or make your own hummus with chickpeas, lemon, garlic and tahini. If you purchase hummus from the store, be sure to read ingredients and find one without added oil.

• Edamame: You can buy frozen edamame in the shell or shelled. A tip is to steam it in the shell, sprinkle a bit of salt on top and snack away! Edamame is very satisfying and makes for a great lunch-box snack.

• Rice Cakes: Rice cakes are an excellent snack topped with hummus or avocado and tomato on top. Try adding some fresh sprouts and cracked pepper for extra flavor. Be sure to check ingredients for no added oil.

• Frozen Fruit: Try some frozen berries or mangoes and pour a bit of plant-based milk over the top for a delicious evening snack. You can also add slivered almonds, oil-free granola or vanilla extract for extra flavor. Another idea is to place frozen banana slices and other frozen fruits in a food processor and blend into a fruit-based ice cream. Try blending bananas, dates, a splash of plant-based milk, and a little carob or cacao powder for a healthy chocolatey treat. This creates a great alternative to vegan ice creams from the store, which are usually high in sugars and oils.

Meal Tips

• It is okay to add a little salt and/or sauces. Until your taste buds become accustomed to a plant-based diet, you may prefer to sprinkle a little salt on your meals. If you like a little more pizzazz, feel free to add a little hot sauce, sriracha, or soy sauce. Do try and reduce your salt intake over time though; you will find your palate adjusts after a break from eating animal-based foods.

• Too spicy? This is an easy fix. Simply cook more rice or pasta and add to the sauce base of your meal.

• Add finely chopped greens to any meal for an extra nutritional boost! Spinach or kale are excellent greens for this. They are both solid washed and in small leaves, and will wilt to a small volume if mixed in with a steamy meal.

• Purchase pre-cut vegetables in the produce aisle. Chopped kale, broccoli, onions, potatoes, ginger, garlic and more come pre chopped/minced to save prep time.

• Keep a variety of vegetables at home. You can always substitute a loaded veggies salad as a major meal or to eat as a snack. If eating a salad as a meal, consider topping it with a grain (quinoa, brown rice, barley, farro etc.) and a legume (chickpeas, black or cannellini beans, lentils) to make the meal more satisfying.

• Snack on raw veggies and fruit throughout the day. Try pairing veggies with oil-free hummus, black bean dip, or salsa.

WFPB DIEET UITLEG VOOR HET INDIVIDU (WFPB Diet Explained for the Individual)

INFOBLAD DAGELIJKSE PLANTAARDIGE ALTERNATIEVEN (Everyday Plant-Based Solutions)

This sign-up sheet is intended for Pod Leaders to use at events to collect participants’ names and email addresses for ongoing communication. Please print and take to all of your events.

PPC Documents

La TRANSICIÓN A UNA ALIMENTACIÓN BASADA EN PLANTAS SIN PROCESAR (Transitioning to WFPB)

CONVERSANDO CON TUS AMIGOS- (Talking to your Friends)

ALIMENTACIÓN WFPB EXPLICADO PARA EL INDIVIDUO (WFPB Diet Explained for the Individual)

Recommended Websites

Centro de Estudios en Nutrición del Dr. T. Colin Campbell (Center for Nutrition Studies)

El Programa Gratis del Dr. McDougall

Libro ilustrado del Dr. McDougall – “Intoxicación alimentaria – Cómo curarla comiendo legumbres, maíz, pasta, patatas, arroz, etc.”

El Comité de Médicos por una Medicina Responsable

Documentales de Netflix con subtítulos en español: PlantPure Nation, Forks over Knives, Food Choices, Cowspiracy.

Transitioning to a whole food, plant-based (WFPB) diet can be more readily achieved if you have the accurate information, resources and support in place to help facilitate success.

This resource includes a list steps individuals can take during their transition. Pod leaders may find it helpful to print out and bring this document to Pod meetings to share with new members.

Initiating Change

• Transition at your own pace, while keeping your ultimate goal in mind.

• Know “WHY” you want to make the change - health, environment, ethics. Keeping this in mind will fuel your passion and give you the motivation you need to succeed.

• Begin to clear animal products and refined oils from your kitchen, at your own pace, and restock with plant- based staples. See WFPB Grocery Basics for tips on grocery shopping, restocking your kitchen, and more.

• Experiment in the kitchen and “veganize” your favorite recipes. Refer to Everyday Plant-based Substitutions for guidance.

• Find quick, easy and enjoyable recipes that you and your whole family will enjoy. See our WFPB Books & Cookbooks, as well as our Minimal Cooking Ideas.

• Staple grains - such as brown rice and whole wheat pasta - which for many, fall into the ‘comfort food’ category, can help people make the transition to eating WFPB. Consuming these foods without the added oil and animal products helps people understand the food density issue, and why they can enjoy larger portions of these foods and at the same time benefit their overall health.

• Search your favorite restaurants’ menus for vegan options, and seek out WFPB friendly restaurants in the area. Utilize search engines like HappyCow.net.

• Take preliminary steps to ensure you will obtain all of the essential nutrients on a WFPB diet (e.g., eating the plant-based rainbow, B12 supplements and discussing with your physician), and achieve optimum health.

• Keep an open mind while changing your eating habits. Expand your palate, and try new things - there may be vegetables and fruits you have yet to try, or may have disliked in the past. You may be surprised by how much your taste buds change!

• If transitioning with your kids, make it fun!

Broaden Your Knowledge

• Visit your local bookstore and pick up some WFPB literature.

• Watch a documentary or film. Recommendations are included on our Movie List.

• Familiarize yourself with some plant-based nutrition myths, and learn how to dispel them. Please see our Where Do You Get Your Protein? for a list of the most common myths associated with plant-based diets and ways to correct them.

• Follow WFPB friendly youtubers, instagrammers, and bloggers for meal ideas and inspiration. Try searching using hashtags such as: #wfpb, #plantpure, #plantstrong, #plantbased, #plantbaseddiet and others.

• Follow WFPB chefs (such as PlantPure Chef, Chef AJ, Plantz Street/Katie Mae, Del Sroufe and others).

• Sign up for informative e-newsletters.

• Listen to podcasts, online summits and educational videos, or attend a WFPB workshop, continuing education course, immersion program, health center or educational travel excursion.

Connect With The Plant-Based Community

• Join or start a PlantPure Communities Pod in your area.

• Speak with others who have already made the transition, and ask for their own personal tips - learning from the experiences of others is extremely valuable.

• Join a WFPB Facebook group or chat room.

• Create an online support system. Connect with WFPB friendly YouTubers, Instagrammers, and bloggers for meal ideas and inspiration.

• Attend conferences and festivals such as: local veg fests in your community, Vegetarian Summerfest, or Plant-Stock (Summer - in Upstate NY).

• Take a WFPB vacation (Holistic Holiday at Sea, TrueNorth, etc.). Refer to Jumping In and Deepening Your Nutrition Education for more immersion programs and health destination vacations.