Plant-Based Cooking: The Basics

There’s no denying that plant-based eating is extremely healthy — The Academy of Nutrition and Dietetics put out a statement in 2016 approving plant-based diets for people of all walks of life, including pregnant women, infants and young children, and athletes. This is no surprise, since research continues to uncover the benefits of plant-based eating, from weight loss to disease prevention.

If you’re interested in trying a plant-based diet, don’t be intimidated. Sure, you’ll have to learn some plant-based cooking techniques, but making plant-based meals is easier than you might expect. Here’s some tips and tricks to get you started.



You might be accustomed to using butter to grease your pans or baking sheets, but it’s not plant-based! Oil is a great alternative, but make sure to choose healthy oils. Coconut oil, sesame oil, and extra virgin olive oil are all great options. A lot of recipes already call for olive oil, so it’s a kitchen staple. As for the others, coconut oil works as a good replacement for butter, while sesame oil is a healthy alternative to vegetable oil. If you’d like to grease your pans quickly and easily, try an oil sprayer. Misto and The Fine Life both carry good ones.



A food processor or high-powered blender is an absolute must for plant-based eaters. The options are endless — they go far beyond smoothies! You can make plant-based sauces, cashew “cheese,” nut butter, hummus, and much more!

If you don’t already have a food processor, definitely invest in one. You’ll open up lots of new possibilities, not to mention save money on store-bought sauces and spreads.



If you’re daunted by the process of cooking healthy grains like quinoa and brown rice, this is for you. This invention makes cooking these healthy sides easier than ever. Just drop the pre-packaged bag of brown rice or quinoa in a pot of boiling water, and wait! It’s as easy as cooking pasta, but much healthier! In addition, each bag makes two servings, so you’ll have the perfect amount of grains every time. Success offers great boil-in-bag grains, check them out.



A plant-based meal box subscription is a great way to learn to cook and enjoy gourmet meals. Our favorite is Purple Carrot, which offers TB12™ Performance Meals! When you sign up, you’ll get three plant-based recipes delivered to your door every week. Each comes with pre-portioned fresh ingredients to make cooking quick and easy! Every Performance Meal is 100 percent plant-based, high in protein, gluten-free, and delicious!

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A plant-based diet is part of the TB12 Method, a holistic approach to physical and mental wellbeing. If you’d like more tips and tricks for plant-based cooking, download the TB12 Method mobile app. To learn more, read The TB12 Method: How To Achieve A Lifetime of Sustained Peak Performance