| FOUR PLANT FOOD CATEGORIES
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Reprinted with permission by the author Maria Middlestead from the “The Shape Diet”
Publisher: Penguin Books. Natures Clinicals highly recommend this book
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The 4 Plant food categories
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These are our sources of carbohydrate, fibre, plant protein and thousands of their micro-team-mates. To obtain the maximum benefit from all these known and yet to be discovered agents of good health, eat from a wide variety of natural sources.
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Vegetables and fruits
- Use colour as a code for nutritional emphasis and insurance. The deeper the colour, the greater the antioxidant content.
- Each day eat RED (tomato, beetroot, cabbage, onion, potato, pepper, radish, chilli, radicchio, apple, cherries, raspberries, strawberries, grapes, cranberries. Watermelon, rhubarb, pink grapefruit).
- Each day eat YELLOW-ORANGE (pumpkin, kumara, carrot, corn, potato, swede, parsnip, onion, squash, yam, pepper, grapefruit, melon, apricot, peach, nectarine, persimmon, pineapple, lemon, banana, orange, mango, pawpaw- and yellow spices).
- Each day eat GREEN (spinach, cress, kale, Asian greens, cucumber, lettuce, avocado, peas, beans, courgette, marrow, scallopini, okra, leek, celery, snow peas, puha, broccoli, artichoke, asparagus, bean sprouts, cabbage, Brussels sprouts, lime, melon, pear, kiwifruit, faijoa, fresh herbs).
- Each day eat BLUE-BLACK-PURPLE (eggplant, pepper, chilli, blueberries, blackcurrants, boysenberries, blackberries, plums, guava, grapes, passionfruit, raisins, prunes, currants figs, lavender).
- Each day eat WHITE-TAN-BROWN (cauliflower, potato, mushroom, onion, parsnip, turnip, garlic, ginger, pear, white melon, nectarine and peach).
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Grains
- In the form of wholegrains, flaked, ground, kibbled, flour, breakfast cereal, pasta, bread, etc.
- Includes (gluten-containing) wheat, rye, oats, barley; also (non-gluten) rice, millet, cornmeal, buckwheat. Amaranth and quinoa are technically seeds but prepare and use like high protein ‘grains’ in cooked cereal, rice-style dishes.
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Legumes
- Pod-bearing plants such as dried peas and beans, lentils, bean sprouts, peanuts, carob, fibre-containing soy products such as tempeh.
- Uses: ¼ soy flour to other flour in baking; pea or chickpea flour as savoury binding agent; Mexican bean mix inside tacos or tortillas; layer peanut sauce, peanuts and kumara in casserole; bean sprouts in salads, sandwiches; season mashed beans as patties, loaf, pie shell, dip; whole legumes into stew, soup, pasta sauce; cubed tempeh in stir-fry, salad, stew, soup.
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Nuts and seeds
- Include sunflower, sesame, pine nuts, poppy, coconut, pecan, pumpkin, walnut, cashew, brazil, almond, hazelnut, macadamia, pistachio, tahini and other pastes and butters.
- Use whole, ground, raw or toasted; mix with rice as stuffing for tomato, courgette, peppers, eggplant; mix with grated vegetables and egg as fritters; add to dressing, dip, sauce, steamed vegetable topping; rice and noodle dishes; patties and loves; stir fry salads; baking and breakfast dishes.
- High in fat but the types of fat crucial to good health.
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| Categories |
 Allergies
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| Bones / Joints / Muscles
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| Cardiovascular and Blood Hhealth
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| Cleansing / Detoxification / Liver Health
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| Digestion / Gastrointestinal Health / Bowel Health
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| Energy Levels
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| < Urinary Tract
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| Various Topics
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| Diet and Nutrition
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| Weight Control |
| Womens Health
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