Instead of changing everything when you begin eating a whole food, plant based diet or any big change you want to make in your life… just change one thing at a time. Plus, I am sharing a recipe for no-added oil hummus using fresh basil and thyme.
I know you have heard the saying… progress-over-perfection. It it something to keep in mind in all aspects of life including when you are trying to eat healthy and lose weight.
My WFPB journey has not been overnight, it has taken me 3 years and I am still striving to learn all I can to live a healthy lifestyle from what I eat to the products I use and their effect on the environment.
My mission in my Friday posts is to provide you with the tools, inspiration and easy-to-make recipes that I found have helped me.
Just as I do to inspire you to decorate your home in your own style, the same goes when it comes to living healthy – I want to inspire you to do it in your own style.
To make WFPB eating become habit, strive to change one thing at a time and keep at it until you have reached your goals.
For me it started with eliminating certain foods from my diet, one at a time.
I first gave up dairy many years ago and then white flour, red meat, lunchmeat and so on until I removed any processed food, meat and dairy products from my diet.
One of the last items to go for me was oil. I had used a lot less and only ate olive oil or flax seed oil.
When I did eliminate it, I found cooking with vegetable broth instead of oil a pretty easy switch.
But there was one thing I had a hard time finding a no-oil version of that I liked. It was hummus. I love hummus!
Finally, after a lot of searching, I found a ready-made, store bought hummus with no added oil at Lidl. (I love this store! and this hummus.)
I buy a few containers at a time since the store is not close to my home.
No-Oil White Bean & Basil Hummus From Scratch
Early on in my whole food, plant based journey when I was still searching for a ready-made no oil hummus, I did find one hummus recipe on Dreena Burton’s site that I liked. It uses white beans instead of chickpeas.
When I run out of the Cava brand of hummus, I make sure I have this recipe made and ready in the fridge for when I need a snack.
Right now with basil growing in abundance in my garden, I have been eating it quite a bit.
Finding a whole wheat pita with no oil took me time to find also. I did find one at Whole Foods. It is made by Middle East Bakery. They also make a no-oil added whole-wheat lavash that I like.
Start Out By Changing One Thing at a Time
For many, after learning the benefits of WFPB living, you are excited and want to move ahead right away and change everything you eat all at once.
For success, I don’t recommend doing this.
Here’s a list of little changes to start out with or create your own list:
Instead of trying to tackle everything on this list or your own list all at once, choose one thing on your list, and do it consistently until it becomes habit. Then move onto another change.
- Everyday add a large serving of leafy greens to your meals.
- If you drink coffee or tea with cream and sugar. Stop adding sugar. Once you begin to get used to it, then begin to drink it black. For tea, add lemon.
- Walk briskly for 15 minutes after lunch or dinner. Then add more time each week.
- Instead of eating ice cream or sweets for dessert, make a Banana Whip or cut up fruit like watermelon or pineapple.
- Cook meals with no oil, use water or vegetable broth instead.
- Remove all dairy products.
- Remove all red meat, then chicken, then eggs, and salt.
- Stop eating anything processed.
- Eat a cup of cooked beans a day.
- Eat oats every day, with fresh fruit and ground flax meal.
- Organize new recipes you begin to collect so they are easy to find and prepare.
Transitioning to a WFPB – no oil diet or any eating plan that fits your life and style may take you a few weeks, a month or longer, but keep at it.
Stay focused on your goal – to be healthier, lose weight and live the way you want one step at a time. When you do, before you know it, you will see the numbers going down on the scale and in your blood work. Your skin will start looking better and you will feel better in so many ways.
Consistency, one change at a time… you will build momentum that makes it easier to keep the process going and that will add up to success.
No Oil White Bean & Basil Hummus Recipe
When I first started making this recipe, I made it exactly as the recipe stated, but as time went on, I halved the tahini and salt and added more basil.
When making new to you healthy recipes where you are not using ingredients you are used to using, it is a constant process of trial and error to find what tastes good to you.
For instance when I first started, I felt everything needed still needed salt to taste good, so I added a teeny bit of it when needed. Over time I added less and less and now I rarely add salt to anything and when I do, I use white miso instead.
No Oil White Bean & Basil Hummus
- food processor or high speed blender
- 2 cups white cannellini beans drained and rinsed
- 1 tbsp freshly squeezed lemon juice
- 2 tbsp tahini or less
- 1 clove garlic sliced
- 2 tbsp red wine vinegar
- 1/2 tsp Dijon mustard
- 1/2 tsp sea salt see notes if you want less sodium
- 2-1/2 – 3 tsp fresh thyme chopped
- 1/4 cup fresh basil chopped
- 1-2 tbsp water or vegetable broth to thin if desired for smoother consistency
- pepper freshly ground to taste
- In a food processor, combine all ingredients except water/veg broth, thyme, and basil.
- Puree until smooth. If mixture is too thick, gradually add a little water or vegetable broth until you get the desired smoothness.
- Add thyme and basil and puree until smooth.
- Make it chunky to use as a spread on sandwiches or when making a pizza.
- Make it smoother to fill celery sticks or as a dip for carrots.
- Try replacing salt in the recipe with a teaspoon or less of white miso. This will cut down on the sodium.