Mind + Body

Whole-Food, Plant-Based Eating

93 CQ
14 Lessons
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    6 CQ
    6. Health Benefits & Use of Seeds
    A lesson with Evita Ochel
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    In this lesson, learn the health and nutrition benefits of seeds, the different seed varieties to include in your diet, and how to optimize their use in meals!

    In this lesson, learn the health and nutrition benefits of seeds, the different seed varieties to include in your diet, and how to optimize their use in meals!

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    8 CQ
    7. Health Benefits & Use of Beans
    A lesson with Evita Ochel
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    In this lesson, learn about the health and nutrition benefits of beans and legumes, their abundant variety for use in meals, and how to eat them.

    In this lesson, learn about the health and nutrition benefits of beans and legumes, their abundant variety for use in meals, and how to eat them.

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    7 CQ
    8. Health Benefits & Use of Grains
    A lesson with Evita Ochel
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    In this lesson, learn about the health and nutrition properties of grains, how to understand gluten, about grain types, and how to use them in meals.

    In this lesson, learn about the health and nutrition properties of grains, how to understand gluten, about grain types, and how to use them in meals.

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    6 CQ
    9. Benefits & Use of Herbs & Spices
    A lesson with Evita Ochel
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    In this lesson, learn the health and nutrition benefits of herbs and spices, the wide variety you can enjoy, and how to use them most optimally in meals.

    In this lesson, learn the health and nutrition benefits of herbs and spices, the wide variety you can enjoy, and how to use them most optimally in meals.

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    7 CQ
    10. Health Benefits of Specialty Foods
    A lesson with Evita Ochel
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    In this lesson, learn about various specialty foods and their role in a whole-food, plant-based lifestyle, like mushrooms, oils, sweeteners, and cacao.

    In this lesson, learn about various specialty foods and their role in a whole-food, plant-based lifestyle, like mushrooms, oils, sweeteners, and cacao.

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8 Comments
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Brianna B
Thank you!
Evita Ochel
You are most welcome Brianna!
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Brianna B
Ive noticed several serving recommendations, such as a handful of nuts each day, eat mushrooms a couple times a week, etc. Do you have a website that would list all of the whole food recommendations, so while I transition to a healthier diet, I can focus on including each whole food group in a balanced way?
Evita Ochel
Hi Brianna, I have this info spread out through many resources. As a quick guide of what to eat, I recommend my free optimal health food guide (http://www.evitaochel.com/post/optimal-health-food-guide). Then, how to build a meal plate video (http://www.healthytarian.com/post/how-to-build-a-healthy-meal-plate) and meal templates video (http://www.healthytarian.com/post/meal-templates-for-healthy-meals-menu-planning). There are other videos in that series you may enjoy and benefit from too.
Evita Ochel
Brianna, you will need to copy and paste those links into your browser, as they do not hyperlink in comments to be clickable.
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Kimberly H
I have a sensitivity to coconuts. Is there an oil you would recommend instead for sauteing?
Evita Ochel
For sauteeing the best really is just to use a thin layer of water. With lid on, this allows the steam to build up and perfectly soften any veggies or mushrooms. Ideally, we really want to cook as little with oil as possible, best for so many parts of our health. With other oils, it is really a hard call, because either they really should not be heated, unless for a really, really short time (less than 5 min/low heat) like olive oil, or they are too high in omega-6s and thus inflammatory, plus..
Evita Ochel
...other problems. If it is for the odd time, you can look into avocado oil. Though whether avocado, grapeseed, or canola, they will each have their own concerns, and too many omega-6s.
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