10 Convenience Foods For Your WFPB Diet
If you’ve read my earlier stuff or read about WFPB eating from other sources then you know that you’ll be eating primarily what you can find in the produce section of your grocery store and very little of anything that comes in packages. In other words, processed foods are a thing of the past. That includes TV dinners, packaged meals and sides like mac and cheese, Rice-a-Roni and instant ramen. Now I know what you’re thinking. Aren’t there any convenience foods I can eat? Does this way of eating have to mean hours upon hours in the kitchen?
I have good news for you. There are still some convenience foods that you can include in your WFPB diet. Now, you’ll have to be very choosy. Remember, minimally processed and short ingredient lists with only recognizable ingredients are the name of the game. To get you started, here are ten convenience foods that are WFPB, most of which I use regularly.
- FROZEN VEGGIES AND FRUIT
For those days when you don’t have time to cut and chop and need something to throw together quickly, frozen fruits and vegetables are perfect. A few minutes in the microwave is all it takes to have some tasty veggies for your lunch or dinner and it’s so easy to grab a handful of frozen berries to put on a bowl of oatmeal for breakfast. And the best news of all is that not only will frozen produce offer you the same nutrition as the fresh stuff, but it might even be better, according to an article from CNN.com.
“In terms of the way humans have come up with preserving foods, freezing comes at the top for preserving nutrients, says Ali Bouzari, author of the study, “Ingredient: Unveiling the Essential Elements of Food”. Mary Ann Lila, director of the Plants for Human Health Institute at North Carolina State University tells CNN that along with preserving vitamins, Freezing preserves plant compounds that protect against disease. So don’t be afraid to fill your freezer with all the frozen fruit and veggies you wish.
2. FROZEN RICE AND OTHER GRAINS
To go along with your frozen vegetables, you’ll need some starch and you can get that frozen too. Sure you can make a batch of rice or quinoa from scratch in your Instant Pot or rice cooker, but when you’re short on time, having the frozen stuff in your freezer can be a lifesaver. It’s not hard to find. Most grocery stores carry frozen rice or quinoa. I’ve been known to pick both up at Trader Joe’s. You can also get frozen brown rice at Safeway or Sprouts Farmer’s Market among other places. It only takes about 90 seconds in the microwave and your cooked rice is ready. Doesn’t get much more convenient than that.
3. OIL-FREE HUMMUS
Hummus is a dip of Middle Eastern origins made of blended chickpeas, tahini, olive oil and a few spices. Grocery stores carry endless varieties and it’s a staple of the WFPB diet. It’s great to use as a spread on sandwiches or as a salad dressing. Rose from the YouTube channel “Cheap Lazy Vegan” even uses it as a pasta sauce. Unfortunately, finding a brand at the store that is oil-free is a bit more of a challenge. I recommend you explore some WFPB recipes and make it yourself. However, it is possible to find oil-free hummus at the store if you really try. Whole Foods Market offers Oasis and Cava brands which both have oil-free options. Haig’s hummus is another option that Whole Foods carries. If you have a Ralph’s Market near you, you might be able to find it there too. So give this delicious spread a try. You won’t regret it.
4. FROZEN OR REFRIGERATED HASH BROWNS
We talked about whole grains. There are a lot to choose from and even a variety or two that you can get frozen, but they are not the only popular starch on a WFPB diet. Potatoes can also make a tasty addition to any meal. One popular potato-based dish is the hash brown. If you thought this was something you were going to have to give up, then think again. As long as you find the brands of frozen ones with no oil and minimal extra ingredients, you’re good to go.
Trader Joe’s brand of frozen hash browns fits the bill. I also use a brand called Simply Potatoes. It’s found in the refrigerated section rather than the frozen section. Walmart’s Great Value brand is another good one. You can find the Cascadian Farms brand at Sprouts Farmer’s Market. Oil-free hash browns aren’t too hard to find and all you have to do is throw them in your air fryer and can have hash browns and vegetables in about 10 to 15 minutes.
5. BOTTLED PASTA SAUCE
Brands of bottled pasta sauce are a dime a dozen, so to speak. Every grocery store carries a few choices and it allows you to have a pasta dinner in the time it takes to cook the pasta. It is a challenge, however, to find a sauce totally devoid of oil. But the good news is, it’s not impossible. Lucini, a popular brand by California Olive Branch, can be found at Walmart. Delallo brand pasta sauce is available in many major markets. Visit their website for more information. Whole Foods 365 brand has an oil-free marinara as well. If you can’t find it at your local store or don’t have a Whole Foods Market near you, you can order it through Amazon. I know I love a good bowl of pasta every so often. How about you?
6. CANNED LEGUMES (SALT-FREE)
For a plant-based eater, legumes are a main source of protein. Unfortunately, to prepare them from their dry state, you first have to soak them in water anywhere from one hour to overnight, according to an article on NYTimes.com. Then, according to a University of Nebraska — Lincoln article titled, “How to Cook Dry Beans From Scratch,” it can take up to another two hours — depending on the variety of beans — to cook them. How often do you have that kind of time to cook a few beans?
Fortunately, canned beans are available in virtually every supermarket. You do want to be sure you pick up the salt-free or at least the low-sodium versions. Don’t worry, they’re easy to find. Whole Foods’ 365 brand has salt-free options as does Eden Organics, another brand available through Whole Foods. Salt-free canned beans can also be found at Target and Safeway. If you can’t find a salt-free can then rinse the beans off before cooking.
Lentils are another tasty and very healthy legume and, they too, can be found canned. You can often find the brown or green ones in a canned option and, occasionally, the black ones.
I like adding lentils to salads and veggie wraps and one of my favorite dinners is lentil vegetable soup. I make it regularly.
Legumes will become your main source of protein as a WFPB eater and canned beans are going to save you hours.
7. BAGGED SALADS AND GREENS
No matter which program you follow, greens will play a major role in your diet.
“Leafy greens, such as romaine lettuce, kale, collards, Swiss chard and spinach are the most nutrient-dense of all foods,” says Dr. Fuhrman, author of “Eat To Live.
If you’re not eating a salad, you’ll be incorporating them into soups and stir-fries, wraps and sandwiches. You’re going to be eating greens on a daily basis.
Now, you can buy them buy the bunch, wash them yourself and chop them up. Nothing wrong with that. On the other hand, supermarkets have whole sections devoted to bagged salads and vegetables. They’re already washed and chopped, so all you have to do is open the bag and dump them in a bowl or insert them in your sandwich. It’s a great time saver if you don’t mind spending a little extra to get them.
I love the cruciferous crunch variety at Trader Joe’s as well as the baby kale and the romaine hearts. Remember, the darker the green the more nutrient-dense it will be, so leave the iceberg lettuce on the shelf and reach for the darker varieties instead.
8. BREAKFAST CEREALS
I’ll bet you’ve been thinking that it’s oatmeal for breakfast from now on. Am I right? Well, guess what? You don’t have to give up your cold cereals entirely. As with many other aspects of this lifestyle, you just have to pick the right ones. Your cereals should be comprised of unprocessed whole grains with little to no additives or sugars.
I’m a big fan of Grape Nuts or shredded wheat myself. Uncle Sam’s is also a good choice as is Ezekial 4:9. For other choices check out your local health food stores. There are some great options.
“The American Dietetic Association recommends that people eat around 20 to 35 grams of fiber a day,” Says Rip Esselstyn in his book, “My Beef with Meat.” A bowl of any of these cereals with some plant milk and topped with flax meal, your choice of nuts, seeds and fruit makes for a filling breakfast that provides you with at least that much, so have at it.
9. MCDOUGALL’S SOUPS
For those times when you’re really in a hurry or on the road and need something to heat up in the microwave in your hotel room, Dr. John McDougall, author of the “Starch Solution,” has created his own line of instant soups made with a clean list of ingredients. They are low sugar and low fat.
9. Each one comes in its own cup. You just add boiling water, let it sit for a few minutes and enjoy. There are a plethora of flavors to choose from including Black Bean and Lime, Pad Thai, Split pea, Miso Ramen, Hot and Sour Noodle and Spring Onion. Besides being able to pick them up at many major grocery stores, they are also available online at Amazon.com or righfoods.com.
10. INSTANT NOODLES
Speaking of soups, are you a fan of ramen? I know a lot of you are and when most of us think of ramen we think of those packages of instant ramen with the fried noodles and the little flavor packet. They are tasty, but definitely not nutritious and absolutely not WFPB.
What if I told you that you can still have ramen in your meal rotation? Would you be pleased? Then do I have news for you. Lotus Foods makes rice ramen noodles that cook up in four minutes, almost as quickly as the instant ramen you remember. The Lotus Foods ramen is made of rice and millet so it’s gluten-free. It doesn’t come with the little flavor packet, so you have to create your own broth.
Picture this. Some ramen noodles in a bath of veggie broth and miso surrounded by your favorite vegetables, green onions and a few sesame seeds for garnish. Does that sound scrumptious or what? You can pick these noodles up at Costco, Whole Foods, Sprouts Farmers Market or online at Amazon.
CONCLUSION
There you have it. Ten convenience foods to make your new WFPB lifestyle a whole lot easier. Hummus, Pasta, ramen, whole grain cereal with fruit. My gosh, I’m getting hungry just thinking about it. I hope you’re starting to realize that getting rid of animal-based products and processed foods isn’t the end of the world. WFPB eating is going to open up a whole new world of food to you and you won’t have to spend hours in the kitchen. And the clincher is, you’re going to be amazed at how much better you feel. It’s a total win-win.
To follow my journey follow me here at wholefoodplantbest.medium.com and at www.pinterest.com/wholefoodplantbest.
Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.