Free Plant Based Proof Resources
Start here if you're new! All PbP PDFs, Guides, Mini Articles, and more!
If your new here (hi!) then check out the Road Map to WFPB (Whole Food Plant Based) to get started and for some of my best WFPB SOS-Free (no added salt, oil, or sugar) cooking tips, tricks, hacks, and easy recipes.
Subscribe now for weekly comfort food recipes, guides, PDFs, and other free resources to make WFPB Vegan SOS-Free eating easy and enjoyable.
Table of Contents
🟢 Getting Started - A Road Map to WFPB 🟢
If you’re new then:
▶️ START HERE ◀️
If you’re new to WFPB or SOS-Free, or need help figuring out ways to make WFPB SOS-Free cooking easier and tastier, then start with the Road Map series.
🔸Overview: Minimum Equipment, Cooking Techniques, and Almost Effortless Meal Prep Jars
This huge road map guide (just parts 1 & 2) will give you all the info and skills you need to get started thriving on a Whole Food Plant Based SOS-Free (no added salt, oil, sugar) vegan diet.
Everything from basic knife skills, cooking skills, the bare minimum cooking equipment you need, and even hacks to make meal prep a breeze! Including over 28 of the easiest mix-and-match overnight prep recipes.
Direct links to each part on plantbasedproof.com
Stay tuned and subscribe for part 3!
🟢 Cooking Articles & Guides 🟢
Everything from cheap/common vegan alternatives, traditional spice blends, to guides on cooking without oil, salt, and more.
🔸Cheap Vegan Alternatives
Make, or find, whole food vegan alternatives for things like expensive cashews, hard-to-find or overpriced tofu, JUST Egg or the elusive mung beans (moong dal), plant milks, and lots more…
🔸Oil-Free Cooking Guide
This article goes in-depth on anything and everything about oil-free cooking. It also has over 13 recipes including a recipe for stovetop oil-free popcorn, french fries, onion rings, and tempura, as well as incredible recipes like oil-free sesame oil, oil-free chili oil, oil-free truffle oil, and more!
🔸Seasoning Without Salt: A Pinch of Vinegar
Not adding salt to your food can be the most difficult thing for most people (yes, even harder than cheese) so this guide teaches you the tricks and classical techniques I use to season and flavor food without salt...
🔸Fresh-Dried-Ground Ingredient Conversions
How to convert between dried, dehydrated, granulated, ground, powdered, and fresh…
🔸10 Traditional Spice Blends
Italian Herb Blend, Herbes de Provence, Cajun Seasoning, Taco Seasoning, Indian Curry Powder, Moroccan Spice Mix, Chili Seasoning, Poultry Seasoning, Asian Five-Spice Powder, and Pumpkin Spice Mix…
🔸Instant Stock - Stock/Broth From Dry Ingredients
Stock is an amazing addition to your recipes that shouldn’t be overlooked. That being said, store-bought versions are full of sodium and questionable additives, or hidden animal products. Yes. homemade stock is amazing, but not everyone has the energy/time/commitment to saving scraps and then boiling a pot for hours, and lots of food deserts are even lacking in veggies, or they are too overpriced to use for something as simple as stock.
These powdered, instant bouillon, stocks aren’t like homemade but they are still better than a lot of the versions in your grocery store. With three types: Veggie stock, Not-Beef Stock, and Not-Chicken Stock
🔸9 Powders for Popcorn & Chips
Ketchup Chip, Sour Cream & Onion, Cheezy Pop, Buffalo Wing, Peppercorn Ranch, Taco, Apple Pie, (Peanut) Butter Cups, and even Banana Split Bubble Gum…
🔸Demystifying Package Ingredients Lookup
So many packaged foods have strange scientific or botanical ingredient names that look like Greek or gibberish. This look-up table will let you know what that strangely named ingredient actually it is. Usually, it’s sugar or dairy…
🔸A Guide to the Universal Food Guide
The Universal Food Guide is a scientific study and guide created by the latest (2024) scientific, medical, and nutritional research. The researchers say it’s “an unbiased, sustainable, evidence-informed Universal Food Guide: a timely template for national food guides.” Basically, this is the guide that you’re government should be following, or might be closely following in a decade or two…
🔸Daily Recommended Values Chart
Nutrients and vitamins and how much of which foods to eat to reach the daily recommended intake and avoid the maximum…
Also see the Daily Recommended Intake Calculator: Want to know how much of each nutrient you, specifically, need each day? This calculator is provided by the USDA—so there may be some bias…
🟢 Substack Mini Science-Based Health Exclusives 🟢
🔸6 Food Hacks for Health
Get 4x Sulforaphane from Broccoli, 100% Daily Value from simple button mushrooms, Eat Starches Cold or Reheated to avoid spikes in blood sugars, Cast Iron for anemia, Pre-chop Garlic to fight disease, the Turmeric & Black pepper ratio for maximum effect revealed...
🔸Why you should NOT use non-stick pots and pans
Even the new GenX™ cookware has been found, so far in animal studies, but under investigation by EPA, to be just as dangerous as Teflon™.
In 2023, there were 267 reported cases of polymer fume fever, the highest number in over two decades. These fumes, which can be emitted when a pan reaches temperatures as low as 400-500°F (205-260°C), cause flu-like symptoms such as fever, chills, headaches, and muscle tension…
🔸Hot Tap Water is NOT SAFE for Cooking
When was your hot water heater last cleaned? It could be filled with salts that will change the taste and texture of food. But it could have a higher build-up of lead, or even virus’ that can cause Pontiac Fever or Legionair’s Disease…
🔸Disinfectant Byproducts: Always Boil (filtered) Tap Water
Chemicals like chlorine are good for killing harmful bacteria or worse, but it can also react with organic material and create dangerous byproducts that have been found to increase the chances of getting bladder cancer…
🔸Avoid Smoked Paprika
When smoking food, polycyclic aromatic hydrocarbons (PAHs) are created. These organic compounds are formed during the incomplete combustion of organic material and are classified as "probably carcinogenic to humans…"
🔸Teabags, Microplastics & The Perfect Cup
Almost also bagged teas are sprayed with a plastic film/coating so the paper/cloth won’t rip. Added to hot water it can release “approximately 11.6 billion microplastics and 3.1 billion nanoplastics…”
🔸STOP Cooking with Aluminum Foil
The dangers and damages of cooking with foil…
🔸Neck & Back Pain: My Story
How science-backed research helped me to get rid of decades of lower back and neck pain in a few months of doing the easiest simple daily exercise… hint: 🤷
🔸Science-Based Fitness Routine: Save Time & Energy
Science-based research on how to get the most reward for the least effort. For weight-loss, muscle gain, and even bone mass, and strength as you age. Plus a 1RM calculator, so you can get started, and a single full-body, compound combo exercise…
🟢 Seasonal Produce PDFs 2024-2025 🟢
Seasonal shopping can be more nutritious and also save money, maybe it can even help take a little load off the environment.
Want to know what’s in season this month in the (upper) Northern Hemisphere? Look below. Want a custom seasonal produce guide for your area, for free? Just let me know, I’m happy to help!
🔸February Seasonal Produce PDF
🔸January Seasonal Produce PDF
🔸December Seasonal Produce PDF -2024
🟢 PDF & Other File Downloads 🟢
🔸Common Kitchen Conversions PDF
What’s the difference between a pinch and a dash? Just how small is a small dice? How long does it take to soak/cook common beans and legumes? How do I dehydrate banana chips or homemade pasta? All these and more questions answered…
🔸A Recipe Tracker
WFPB eating is easier if you have a list of, not-too-difficult, tried and true recipes that you can always come back to when you don’t know what else to cook/eat—this avoids falling into the convenience trap where you end up eating whatever is the easiest. This is also a great way to keep track of recipes you want to try, or changes you’ve made to recipes.
Available for both Google Sheets & Microsoft Excel.
The Science-Backed Research Links on PlantBasedProof
Ingredients that Fight Disease - latest additions: Sunflower Seeds, Raisins.
The Research on Diet and Disease- latest update: Genetics / Epigenetics
More coming soon…
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