Simple Delicious Plant-Based Recipes

The following recipes utilize all plant-based food recommendations according to medical science and top research doctors and dieticians. These are the only foods that have been proven to prevent or reverse all major diseases. They’re also the best foods to achieve your ideal weight, beautiful hair, skin, and nails, as well as flourishing mental health.

These recipes bring all the best flavors together while covering all required daily nutrients. Their foundation is “The Doctrine of Five Spices“: sweet, sour, spicy, salty, and bitter, making food the celebration it was always meant to be.

These recipes are intended to be quick and easy without sacrificing quality. These recipes are also flexible and can be customized according to personal preferences and accessibility. Although simple and adaptable, these recipes have taken me many years filled with endless, frustrating mistakes to get them just right. I hope you enjoy them!


• Matcha Powder, 2 tsp
• Water, 1 1/2 C
Soy Milk, 1/2 C
• Stevia or Date Syrup

Bring water and soy milk to just below boiling, reduce heat, simmer uncovered for 3 minutes. Pour a small amount of the liquid into cup and stir in matcha powder until fully blended. Add remaining liquid and stir in sweetener. Stir well and serve hot.


  • Water
  • Turmeric, Fresh or Ground, 1 – 3 tsp
  • Black Peppercorns, 1/8 tsp
  • Ginger, Ground, 1/4 tsp
  • Cinnamon, Ground, 1/8 tsp
  • Nutmeg, Ground, 1/8 tsp
  • Cardamom, Ground, Pinch
  • Amla Powder, 1/8 tsp [Optional}
Heat water to just below boiling. Add to a French press or mug with spices. Stir well and press or allow sediment to sink to bottom. Serve hot or refrigerate and serve cold.


  • Red or White Wine Vinegar, 2 TBL
  • Ginger Powder, 1 tsp
  • Garlic, Dried, 1/4 tsp
  • Oregano, Dried, 1/4 tsp
  • Shoyu, 1/4 tsp
  • Date Syrup, 1-2 tsp or Pureed Berries or Jam without sugar
  • Basil Seeds {Tulsi}, 2 tsp
  • Flax Seed, Whole, 1 TBL
Shake or stir together ingredients except flax seed. Add water and adjust ingredients according to personal preference. Refrigerate or serve. May also be used as a stir fry sauce.


All your favorite fruit and vegetables can be added to this dish: Brussels Sprouts, Asparagus, Sweet Peppers, Heirloom Tomatoes….

  • Potatoes: Russet, Yukon Gold, Red Potatoes, Purple Potatoes, Etc, 1-2 Cups
  • Red Onion, Chopped, 1/4 Cup
  • Dried Garlic, 1/4 tsp
  • Fresh Chili Peppers, Sliced, 1/3 Cup OR Chipotle Chili Powder, 1/8 tsp
  • Leafy Greens: Spinach, Red Chard, Beet Greens, Etc, 1 Cup
  • Sweet Red Peppers, 1 Large 3″ x 4″
  • Fresh Thyme, Dill, or Basil, Chopped
  • Tangy Vinaigrette or Mole Rojo
  • Fresh Fruit
Steam potatoes (whole with skin) on low heat until just soft, about 30 minutes. Remove from stove and cut potatoes into cubes. Saute onion, garlic, and chili peppers in same pan. Gently fold in potatoes. Add a tablespoon of water to deglaze. Add desired amount of greens and saute for a few minutes. Top with sweet peppers and herbs. Serve with Tangy Vinaigrette and optional sliced avocado.


Rice bowls couldn’t be easier. Simply cook up some whole grains, stir in a sheet of crumbled nori for iodine, and top with your favorite veggies and sauce.

  • Rice, Quinoa, Barley, or other Whole Grain
  • Nori
  • Bok Choy, Spinach, Beet Greens, or other Greens
  • Broccoli or Cabbage
  • Mushrooms
  • Your Favorite Fruits and Raw Vegetables
  • Fresh Mixed Lettuce
  • Cilantro or Thai Basil
  • Raw Unsalted Cashews, Pistachios, or Almonds, About 4 or 5, Roughly Chopped
  • Tangy Vinaigrette [Recipe Above]
Cook whole grains according to package directions. For extra flavor and nutrients, cook grains with dried shiitake mushrooms and seaweed. Remove grains from heat and stir in crumbled Nori. Lightly steam vegetables in a tiny amount of water. Turn off heat and stir in Tangy Vinaigrette. Arrange grains and vegetables over a bed of fresh lettuce. Top with more vinaigrette, fresh herbs, nuts and seeds.


Black cumin seed and fresh spicy chili peppers set this bowl of chili apart from the rest.

  • Dried Beans, Cooked: Black Beans, Pinto Beans, Red Chili Beans, Chickpeas, 1/2 Cup
  • Dried or Black Garlic, Minced, 1/4 tsp
  • Black Cumin Seed or Cumin, Ground, 1/2 tsp
  • Mustard Seed, Whole, 1 tsp [Optional}
  • Chili Powder, Mild, 1 TBL
  • Spicy Chili Peppers, Chopped
  • Red Onion, Chopped, 1/4 C
  • Leafy Greens: Mustard Greens, Collards, Kale, 1 Cup
  • Tangy Vinaigrette
  • Fresh Cilantro, Chopped
To cook beans: Rinse beans then add to a large pot. Cover beans with water by 2 inches. Bring to low boil, simmer, mostly covered, 1 – 4 hours. Saute garlic, onion, chili powder, and spices in a large pot until soft and fragrant. Add beans. Add greens last 1-3 minutes. Top with more red onion and cilantro. Serve with Tangy Vinaigrette and optional avocado.

Make It Faster And Easier

  • When you cook beans, grains, or potatoes, cook a large batch for the whole week and store in the refrigerator.
  • Simply place beans, grains, or potatoes in a large stock pot, cover, turn on the stove, and set the timer.
  • When you chop or slice vegetables such as chili peppers or cabbage, you can prepare a large batch for the week.
  • Store cut vegetables with a small amount of lemon juice in a covered container in the fridge to preserve flavor and nutrients.
  • When you make these same basic recipes every day, you get faster and more skilled and intuitive over time, whether you eat the same recipes every day or consistently change them up.

Endless Possibilities For Plant-Based Recipes

The following video from Plant Based News shows there are endless possibilities when it comes to science-based nutrition! Simply type in “plant-based + your favorite recipe” to search the internet for inspired new recipes.