I just completed a Cornell University online course on whole food, plant-based eating. In wrapping the class up, some of the professors and lecturers shared a few tips on easy ways to incorporate more plant-based eating into our diets. Three ideas in particular were unique and sounded delicious, so I thought you might be interested.


First, I should explain that the whole food, plant-based approach the Center for Nutrition Studies (Cornell’s nutrition research arm) promotes is “no-oil and no processed sugars,” so as you look over these ideas, you’ll notice that.

The first idea comes from Dr. Thomas Campbell (son of Dr. T. Colin Campbell, renowned author of THE CHINA STUDY). His mantra is, “If it’s made ahead, we’re more likely to eat it.” So, he’s created a plan for always having healthy muesli on hand. Here’s what you need:

• A gallon jar or some other very large, lidded container.
• A large container of oats (and it doesn’t matter which type; quick, old fashioned, or even steel cut will work fine).
• About 2 cups of roughly chopped walnuts.
• About 2 cups of sliced or slivered almonds.
• About 2 cups of raisins (both the dark and golden make a nice flavor mix).
• And anything else you’d care to add (chia seed, gogi berries, diced dried apricots, etc.).

Pour all these ingredients into your jar and top with the lid. Then shake the jar well, to thoroughly combine everything. This will store fine in your pantry, cupboard or refrigerator (though it doesn’t need refrigeration) for many weeks. When ready to eat, pour plant-based milk (my favorites are MALK and THREE TREES—no additives whatsoever, just lots of nuts and water) over a bowl-full and enjoy.


Next are a couple ideas from the Director of Nutrition for CNS, Jill Edwards. She calls this first suggestion “Sweet Potato Breakfast Toast.” Cut an unpeeled sweet potato into ¼-inch-thick rectangles and bake them in a 350-degree preheated oven for 25 minutes. Remove, let cool, and store in the refrigerator. When ready to make “toast,” place a cooked rectangle in a toaster oven and toast for 5 to 7 minutes until crisp. Top the hot “toast” with your favorite hummus, black bean dip, or salsa, or even banana slices atop peanut butter. This is a quick and nutrient dense meal.


Jill’s other favorite quick breakfast is hearty pancake. You place 3 ripe bananas, 2 cups oats, and 1 cup unsweetened almond milk in a high-powered blender. Blend well. Then pour ¼ cup of your batter onto non-stick, preheated pan. Cook each side 1 to 2 minutes or until crisp. Jill suggests topping these with unsweetened applesauce, date paste, or fruit-only jam.

I have to agree with Dr. Campbell: when things are made ahead, life is easier and we’re just more inclined to eat them. Healthy eating can be so simple!

    Alice Osborne
    DVO Newsletter Contributor since 2006
    Email the author! alice@dvo.com