List of Low-Fat WFPB no-SOS Recipes

This page is a WORK IN PROGRESS, it is messy but usable, hence it being available anyway.

Update info:

Dec 6, 2016: Loaded and provided comments to wholefoodise and make SOS-free a large proportion of the recipes on the PlantPlate website.


Lunch and Dinner: <30min ; 30min~1h; >1h
Salad dressings
Sauce and dips
WFPB no-SOS Food Classification Explained

Lunch & Dinner

3 Bean Mole –  45 minuts
Must: Mash a few sweet dried fruits instead of maple syrup, use real tomatoes and reduce water or use very-low-sodium tomato paste.
Preferable: prefer home-cooked beans to cans, prefer paprika to smoked paprika.
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

7 Minute Soup – 10 minutes
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Adzuki Bean Stew – 40 minutes
Must: Use real tomatoes and reduce water or use very-low-sodium concentrated tomato paste. Preferred/Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Artichoke Tapenade – 5 minutes
Must: Not use tahini if recovering cardiovascular disease. Preferred/Optional: Steam/boil artichokes instead of relying on cans.

Baked Butternut and Mushroom Risotto – 1h10min
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients). Preferred: Nutritional yeast is best left out (free glutamic acid is MSG-like).

Biryani – 1h20min
This recipe is plant-perfect as it is.

Braised Leeks and Peas – 25 minutes
Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients). Preferred: Nutritional yeast is best left out (free glutamic acid may act like MSG). Instead of the commercial plant-milk, blend your own oats to make a thin whole-food milk if recovering heart disease, or almonds otherwise.

Buckwheat and Roasted Vegetable Medley – 25 minutes
Must: Not use sunflower seeds if recovering a cardiovascular disease. Mash a few sweet dried fruits instead of maple/date syrup. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Buckwheat, Pea and Mushroom Pilaf – 40 minutes
Must: Make sure the curry powder is salt-free. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Cauliflower Dal – 50 minutes
Preferred: Cut your own fresh whole tomatoes instead of relying on cans. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).


Carrot, Beet and Chickpea Salad – 15 minutes
Preferred: Prefer home-cooked beans to cans even if they’re salt-free.

Balsamic-Roasted Butternut and Chickpea Salad – 30 minutes
Preferred: Prefer home-cooked beans to cans even if they’re salt-free.

Hearty Bean Salad – 10 minutes
Must: Not use avocado seeds if recovering a cardiovascular disease. Seed out and blend the lemon/lime instead of juicing them. Not use salt.
: Prefer home-cooked beans to cans even if they’re salt-free.

Millet and Black Bean Salad– 40 minutes
Must: Replace the rice/maple syrup by mashed/blended sweet dried fruit.
Preferred: Prefer home-cooked beans to cans even if they’re salt-free.

Spring Herb Potato Salad – 40 minutes
Must: Not use mustard if recovering cardiovascular disease. Replace silken tofu by a whole food, like this mayo-ish dressing. Use seeded out and blended lemon instead of juice. Use a paste of sweet dried fruit instead of rice syrup and instead any other sweetener.

Vietnamese Vermicelli Salad – 25 minutes
Must: Not use sesame seeds if with or recovering advanced cardiovascular disease (high-fat). Not use white vermicelli if you don’t find brown rice vermicelli. Not use tamari nor soy sauce (high-salt). Use a paste/blend of sweet dried fruit instead of rice syrup and instead any other sweetener (whole food). Blend seeded lime flesh instead of juicing it (whole food).

Salad dressings

Orange-Balsamic Vinaigrette – 25 minutes
Must: Seed out and blend the oranges instead of juicing them.

Mayo/Aioli-like Dressing – 45 minutes


Carrot, Orange and Ginger Soup – 55 minutes
Must: not use miso (high-salt), blend the orange instead of juicing it. Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Creamy Zucchini Pasta – 30 minutes
Must: Not use sunflower butter or sesame seeds if with or recovering advanced cardiovascular disease (high-fat), a lower-fat creamy effect can be obtained with the nut-free version of this sauce.
Preferable: to replace plant milk by water especially using the creamy sauce suggested above. Nutritional yeast is best not used (free glutamic acid is MSG-like). Optional: Veggie stock optional (you can use water instead and add more strong-flavoured ingredients).

Chinese Vegetable and Noodle Soup – 30 minutes
Must: Not use anything else than brown rice vermicelli.



Sauces & Dips

Ketchup – 5 minutes
Must: Use a paste/blend of sweet dried fruit instead of rice syrup and instead of any other sweetener (whole food). Use no salt.

Lemon Mustard Dressing – 5 minutes
Must: Not use sesame seeds if recovering with or recovering advanced cardiovascular disease (high-fat). Use a paste/blend of sweet dried fruit instead of rice syrup and instead any other sweetener (whole food).

Chunky Salsa Dip – 25 minutes
Must: Replace the maple/date syrup by mashed/blended sweet dried fruit. Use a salt-free or very low-salt tomato paste, or make your own and reduce it.
Preferred: Use paprika instead of smoked paprika. Prefer home-cooked foods to cans even if they’re salt-free.

Tomato and Pepper Chutney – 35 minutes
Must: Use a paste/blend of sweet dried fruit instead of maple syrup and instead any other sweetener (whole food)


Nice Cream – 5 minuts
Must: Use water instead of plant milk if needed at all, use real vanilla bean instead of an extracts.

WFPB no-SOS Food Classification

Why is there confusion with what is a “true” whole food?
Why best practice is where I stand?
List of acceptable/non-acceptable low-fat whole foods and exceptions

Why is there confusion with what is a “true” whole food?

There are various degrees of how seriously one can implement a WFPB no-SOS diet. The somewhat subjective word is “whole food” because “processing” a food can mean a lot of thing although we have some good idea what the safest definitions are.

Since whole foods are meant for health, the mother question remains “How likely is that likely is ingredient X or recipe X to be harmful?” or “How likely am I or the people in my house to abuse the wrong products supposed to be had in moderation”.

It’s easier (and sadly more popular) to adopt a loose approach with WFPB, and sadly so many cookbooks do so. I reckon these are of major help and far better than nothing, and I understand that some compromises might appeal more to the general public as a step. In teh whole-food and plant-based circles,  we get irritated by the stories/articles of doctors who know eating a plant-based diet would be the best thing for a patient, but they don’t tell them assuming the patient will accept. We all agree, tell the patient, if you the doctor don’t eat this way, and let the patient decide.
Well, likewise, our whole food leaders should not shy away from proposing the best practice, and they know what it is. Whether they practice it or not personally at home, people need to be told and shown best practice and decide for themselves where they want to compromise their health and nutrition, if they want to compromise it at all.

So where do I stand?

My approach is pretty simple:

  1. If what I have on my kitchen counter to start with doesn’t look like the solid foods I would bring back from a garden/field somewhere, it’s probably not a food.
  2. If what ends in my mouth, has lost something in the journey since it was an edible food from the garden, I’ve probably done something I shouldn’t do.
  3. If a beverage isn’t what falls from the clouds and fills the lakes and rivers and ponds all other animals drink from, it’s probably not a beverage.

Does this sound like common sense ? Yes. Is this is what the healthiest populations we know of actually did? Yes.

In this modern, outsourced, processed world, I am not the type of person that will  recognise something processed (or artificial) as safe by default, and say “there’s no strong enough proof it’s harmful” until the (predictable) day there is. Looking in the past and learn from cumulative personal and collective wisdom, you’ve got to think ahead and not reinvent the square wheel.

This said I’m very aware that if we go 500 years ahead or use an omniscient computer, and look back at the way I eat, in hindsight there are certainly things I exclude which may be irrelevant health-wise. Is it a big deal? No. Why?

For one, I’m already very satisfied eating the way we already eat, real food for really healthy humans.
If logic strongly suggests that something both unnecessary and unnatural, is going to be likely harmful by definition, then I find it not just wiser but also easier to not do any amount of that.
It saves me the self-inflicted torture of “moderation”.
It saves me the harm left behind by of half-measures.
It saves me the million wonders, doubts and guilts when a health problem arises.
It saves me the unspeakable waste of time there is keeping in touch with the fine science of measuring just how harmful are exactly the utterly unnecessary harmful things humans still decide to do or eat.

Alright! We got it…Now shoot the list!


  • artificial flavourings (vanilla extracts, etc)
  • artificial leavening agents (baking soda, baking powders, etc)
  • salt
  • liquid smoke (smoke in liquid form, hundreds of toxic chemicals, including aromatic hydrocarbons, many of which are known carcinogens. Not a smoker, nor a smoke-eater either, thanks but no thanks.

Common processed foods:

  • tofu in all its forms
  • extracted sugars such as: date syrup, date sugar, rice syrup, coconut sugar, rice syrup, molasses…they may not be empty calories, but a sugar extracted from its natural and usually fiber-rich environnement (tree trunk, coconut stalk, beet root, corn kernel, rice grain…) is not a whole food and should be viewed by default as something inherently very similar to white or refined sugar. What is a whole food is a whole dried fruit for instance.
  • nutritional yeast (Principle of precaution: The glutamic acid is released when the nutritional yeast is deactivated by a heat process, an umami taste appears and that’s due to the same molecule as that in Monosodium Glutamate (MSG), which has been proven harmful).

Tolerated are:

  • Cocoa powder: it is the fibre-rich, lower-fat fraction of the whole cocoa fruit. Not a whole food, best kept to a minimum if had at all (mainly due to the fat), a million times preferable to chocolate which is pure fat and sugar.
  • Vinegars: The whole-food version would be rather unappetising and vinegar has shown some health benefits.
  • Plant milks: They are refined products. Their popularity, omnipresence and liquid aspect makes us forget it’s a highly processed food, not uncommonly comprised of many processed ingredients with relevant amounts of sugar and/or fat. I prefer doing without, and looking for ways to replace them whenever possible.
  • Low-salt or salt-free tomato pastes.

Réussir Facilement sa Transition vers le Lait Végétal

Vous avez récemment pris conscience que l’industrie laitière est aussi cruelle que l’industrie de la viande, qu’elle maltraite et tue des vaux, maltraite et tue les vaches, etc… et vous avez décidé de vous désinscrire de la contribution à la souffrance animale et à l’exploitation ?
Vous vous êtes renseigné et avez découvert que les laitages d’origine animale sont pas du tout bons pour la santé ? ou que l’exploitation des bovins est destructrices de l’environnement ?

Bravo! Le plus dur est donc fait maintenant que vous avez ouvert les yeux à la vérité.

Vous êtes en train de vous renseigner sur comment transiter vers des laitages véganes, à commencer par celui dont vous dépendez le plus: le lait de vache. Parce que vous êtes un humain comme tout le monde, vous allez forcément vous poser les mêmes questions que n’importe qui à votre place se pose.

Voici mon petit topo pour vous faire gagner du temps et vous éviter de réinventer les mêmes erreurs.

1. La quête du Sacré Graal: Un lait végétal au goût de lait de vache

Parce que le lait de vache est omniprésent, ou oublie qu’il a un goût et que ce goût est très spécifique. Par exemple, le lait de vache n’a pas le même goût que le lait de brebis ou de chèvre.
Bah de la même manière, un lait d’avoine ne va pas avoir le goût d’un lait d’amande, de riz et encore moins de chameau, ou de vache ! C’est logique mais beaucoup de gens oublient et (comme j’ai fait moi-même) se lancent dans une quête classique pour trouver un lait de plante qui a exactement le même goût que le lait de vache. Autant chercher un dahu !

“On nooooon, quel drame ! Mais comment je vais faire alors Jammy, moi je suis habitué au lait de vache !”

Petit rappel des faits sur notre capacité à apprendre à aimer un nouveau lait

Mais noooon, t’inquiètes pas Fred !
Ton C.V. montre que tu as déjà de l’expérience en la matière !

“Ah bon? Baaaaah je comprends pas Jammy.”

Mais si Fred !
On a appris à aimer le lait de notre mère à la naissance (rien de plus naturel vous me direz), puis à aimer le lait en formule, puis à aimer le lait de vache en briques. Ce qui fait 3 transitions.
Ces laits sont très différents à chaque fois . Donc forcément, ça a pris du temps, on a beaucoup vomis au début puis on a fini par s’adapter…même si ça a franchement…un goût de vache.

Avec le lait végétal: c’est un nouveau lait qu’on introduit une fois de plus. Là où pour certains ça se fait tout seul, pour d’autres ça demande un peu de temps pour s’y habituer, et c’est normal.

Notre capacité à apprendre de nouveaux goût n’a pas changé.
C’est peut-être même plus facile en tant qu’adultes parce qu’on est pas forcés et parce qu’on a la maturité pour comprendre pourquoi on introduit certains aliments, ces motivations rendent l’adaptation plus facile.
Enfin, comme on passe à un lait végétal, ça correspond physiologiquement davantage à une alimentation humaine, contrairement au lait pour le nourrisson d’une autre espèce.
Les troubles digestifs et autres dégâts, parfois graves, causés par le lait de vache disparaissent au lieu d’apparaître. Dans ce sens là, la transition vers le lait végétal en est d’autant plus facile.

Au diable le goût de vache, la question qui importe dans la transition vers un lait végétal c’est: “Est-ce-que c’est bon ?”

2. Quel est le meilleur lait végétal ?

Celui que tu préféreras !
Tout le monde a son avis sur la question et une préférence perso. C’est une question de goût et c’est une affaire personnelle. Différentes marques en plus utilisent différentes recettes et procédés. Donc le lait d’une même plante (par exemple avoine, mon préféré) va avoir un goût/aspect différent si on prend deux marques différentes.
Aussi, suivant l’utilisation principale qu’on a du lait, on va aussi faire un choix différent. Par exemple, quelqu’un qui boit le lait dans un verre ou avec des céréales, va moins être contre un lait qui a un goût prononcé (exemple: lait de noisette) par rapport à quelqu’un qui le boit avec du café, et qui préférera peut-être un goût plus neutre.

3. Comment savoir lequel je dois d’abord acheter ?

Il y a pas de solution miracle, faut en essayer plein et choisir ceux qu’on aiment.
J’ai trouvé très vite le lait d’avoine ici (Marque: Vitasoy) est délicieux, pour moi.
Dans le cas peu probable ou t’as tout essayer et rien n’est super séduisant là tout de suite :

  1. Avant de conclure que t’aimes pas le lait végétal ou le lait de telle ou telle plante: Essaye la même plante (avoine au pif) mais d’une autre marque.
  2. Prends le meilleur quand-même et donne lui une chance. Les papilles c’est comme les humains: elles peuvent apprendre à aimer, souvent c’est juste une question de temps.

4. Comment éviter le gaspillage

Si pendant que vous faite du speed-dating avec les laits végétaux, vous achetez un litre d’une combinaison marque/plante que vous trouvez vraiment pas top, recyclez-le en mettant dans une pâte à gâteau ou un smoothie. Vous n’aurez rien gaspillé.

5. Où acheter du lait végétal ?

Dans les supermarchés et supérettes. De nos jours ça se trouve à Paris comme dans les supermarchés de province.
Les magasins bio ont des laits un peu plus exotiques, parfois plus cher aussi à cause du bio, mais pas forcément, en particulier quand ils vendent aussi du non-bio.
S’il y a un lait que vous adorez et qui n’est pas dans tous les supermarchés que vous fréquentez, soyez proactives et pro-actifs : faites une suggestion à vos magasins et relancez-les si besoin. Ils ont des formulaires pour çà, il suffit de demander à un•e responsable de caisse ou au guichet d’information. Si vous demandez pas, ça leur viendra pas forcément à l’esprit. Vous rendrez la vie plus facile à d’autres aussi qui cherchent ces laits.

Ah aussi, à cause du zèle de l’industrie en France, il est interdit pour les fabricants de lait (et autres laitages) végétaux d’utiliser les mots “lait”, “yaourts”, “fromage” etc…Donc si vous utilisez un site web, ou que le responsable des achats trouve pas ce que vous cherchez, faudra utiliser “Boisson de <plante>”, pour les yaourts: “Dessert à la pêche”, etc…

6. Faire son lait végétal à la maison

Perso, j’ai essayé de faire plein de laits à la maison, pas tous.
Bien qu’on arrive facilement à faire de très bons laits, il y a certains cas d’utilisation ou c’est pas bien adapté:

  • le lait de soja fait maison (ou artisanal en boutique Asiatique) est aussi opaque que le lait de vache mais il a goût un très fort goût de soja par rapport au lait de soja en brique
  • le lait d’avoine fait maison devient très épais au fond d’une tasse d’une boisson chaude.
  • le lait de riz fait maison est plutôt transparent, pas très opaque.
  • les laits de noix fait maison ne se mélangent pas toujours bien avec le café etc…ça fait des “micro-grumeaux”.

Bref: Pas top pour mettre dans le thé ou le café (où il y a besoin que ça soit uniforme, très blanchissant, fluide, etc).

Dans d’autres cas les laits végétaux faits maison peuvent convenir  très bien pour:

  • les céréales
  • les smoothies
  • la cuisine (gâteaux, crème épaisse, etc…)

7. Cas rare: “J’ai tout essayé, rien ne me va”

Pour les gens qui ont vraiment, mais alors vraiment beaucoup de mal (ce qui est extrêmement rare parce qu’il y tellement de choix et de laits végétaux très bons): une solution de transition consiste à le mélanger d’abord avec du lait de vache, puis en diminuant progressivement (sur un mois par exemple) jusqu’à éliminer complètement le lait de vache.

8. Exemples de laits végétaux

  • Avoine
  • épeautre
  • riz
  • amande
  • noisette
  • noix
  • noix de coco
  • châtaigne
  • quinoa
  • soja
  • amarante
  • sésame
  • millet

Ces laits végétaux ont été observés en France.

La liste est en réalité très longue mais les disponibilités varient selon les pays. Certaines personnes font leur propre lait végétal à partir d’autres plantes.

9. As-t-on vraiment besoin du lait dans la nutrition ?

On pose trop rarement cette question pourtant ça devrait être la première question quand on cherche à remplacer le lait de vache.
Non, le lait végétal (ou autre) n’est pas du tout vital sur le plan nutritionnel.
Une alimentation végétalienne bien implémentée (variée, riche en aliments complets non-transformés, avec un supplément de B12) satisfait les besoins alimentaires.

Certains laits végétaux (ou pas) sont souvent renforcés en:

  • Vitamine B12: l’indispensable du/de la végétalien-n-e. On peut la prendre en supplément à part.
  • Calcium: pas indispensable dans une alimentation végétalienne équilibrée.
  • Vitamine D: attention, elle est le plus souvent pas végane (laine de mouton). La vitamine D végane peut s’obtenir par une:
    • exposition au soleil en été/hiver en extérieur, en tenant compte de l’indice UV au sol et du teint de la peau
    • et/ou par supplémentation en vitamine D3 végane (extrait de lichen) en particulier pour l’automne hiver.
    • et/ou par exposition de certains champignons au soleil dans des conditions spécifiques, qui forment alors de la vitamine D2.
  • iode: les laits de vaches de nos jours ne contiennent plus autant d’iode qu’avant. C’est à cause d’un remplacement d’une sorte de Bétadine jadis utilisée (qui contient de l’iode) par des détergents moins chers (non-iodés) pour nettoyer les mamelles des vaches ou les désinfecter quand elles sont infectées. Des traces d’iode finissaient dans le lait et contribuait à un apport appréciable en iode.
    De nos jours, on trouve de e l’iode le sel iodé contient, et pour les personne qui adoptent un régime sans sel, ou dont le sel n’est pas iodé, prenez un supplément d’iode, ça coûte trois fois rien et ça évite des problèmes de thyroïde.
  • autres nutriments: les nutriments rajoutés ne sont pas nécessaires, ni indispensables, et souvent inefficaces sauf en cas de grave déficience. Une alimentation végétalienne avec des aliments complets (non-tranformés) fournit les nutriments dans leur forme naturelle où ils sont le mieux assimilés si besoin.

Beaucoup d’idées de petits dej’ ne font pas appel au lait. Il est aussi possible d’apprendre à aimer ses boissons sans lait. Le lait est rarement indispensable en cuisine. Donc on peut vivre très heureux sans une dépendance au lait, même végétal.
Je connais des gens qui le font, ils ont pris l’habitude et ne manquent de rien 🙂

Bonne transition à vous !

Le Grand Piège des Protéines Animales: BIO et LOCAL

Beaucoup de gens voient les atrocités de l’exploitation des animaux et pensent que cela se produit seulement dans les processus industriels de masse. S’ouvre alors le grand piège du BIO et du local pour revenir au fantasme des petites exploitations avec des vaches et des poules heureuses en plein air sur de la pelouse bien verte et le mythe des aliments d’origine animale bons pour la santé. Puis tant qu’à faire local, autant aller chercher nos animaux morts et sécrétions de vache d’une ferme dont on connaît bien le propriétaire et à qui ont fait confiance. C’est l’histoire classique de celui ou celle qui fait ses premiers pas dans la prise de conscience des problématiques de l’exploitation animale, ça a été mon cas.

L’intention est bonne mais je vais vous faire gagner du temps.
Voici ce qu’il se passe en réalité quand on consomme des produits d’origine animale BIO ou locaux:

1. Sur le plan éthique
2. Sur le plan de la santé
3. Sur le plan environnemental

1. Sur le plan moral et éthique

En bio, en local, ou sur même sur sa propre ferme, de l’esclavage reste de l’esclavage, les maîtres esclavagistes gentils n’enlèvent rien à la brutalité de l’esclavage et de l’exploitation.

Tuer bio, local, industriel, hallal, kosher, AOC, label rouge, etc…ça reste tuer aussi.

Pour vraiment comprendre pourquoi il y a un gros problème éthique considérez ceci:
Imaginez que vous héberger chez nous deux femmes humaines. Paulette (avatar humain d’une poulette), et Marguerite (avantage humain d’une vache).
Vous êtes gentil•l•es avec elles et vous les aimez beaucoup. Vous les aimez tellement, que vous faites en sorte qu’elles arrivent jamais à sortir de votre maison ou de votre jardin: clôtures, grillage, la totale.
Vous possédez maintenant ces deux femmes.
Imaginez maintenant que vous allez manger les produits protéinés du cycle menstruelle de Paulette. Après tout elle jette tout ce qui est infécond et qui sort de son corps par le trou de la vie, et il parait que c’est nutritif…
C’est ce qu’on fait avec les poules, les œufs étant leur menstruat, c’est à dire ce qui résulte du cycle menstruel: les règles + des œufs miniscules chez les femmes humaines, des œufs chez les poules.

Marguerite, que vous avez probablement “aidé” à tomber enceinte, vient d’avoir un enfant, ses seins sont énormes. Imaginez que l’adulte que vous êtes pousse le bébé de Marguerite (à qui le lait de sa mère est dédié) et que vous prenez votre tétée régulière sur le sein de Marguerite.

Vous viendrait-il aussi à l’esprit d’attendre que nos convives Marguerite et Paulette meurent pour les manger, ni de les manger avant qu’elle deviennent malades.
C’est pourtant ce qu’on fait avec les animaux même dans le contexte le plus idyllique qui soit: des poules “libres” qu’on aurait dans notre jardin, ou d’une vache qu’on bichonne sincèrement sur une petite ferme toute mignonne.

J’ai pas mentionné que Paulette et Marguerite sont le fruits de croisements génétiques sur des siècles pour qu’elles aient une ponte prolifique et un production de lait hors-norme. Des organismes “naturellement” génétiquement modifiés. Des Frankenstein. Arrêtons de faire se reproduire et de profiter  de ses animaux dont l’esclavage est inscrit jusque dans leurs gènes. Une fois nés, ces animaux sont destinés à souffrir à cause d’un système reproductif rendu anormalement actif pour satisfaire des exigences commerciales.
Les bichonner ne changera rien, bichonne-t-on vraiment une femelle à qui on va tâter les mamelles alors qu’elle n’a pas de voix pour dire si elle est consentante ou pas? Un peu de raison! Foutons leur la paix une bonne fois pour toute.

“Oui mais une vache a mal aux mamelles si on la trait pas.”
Faux. ça c’est quand dans l’industrie du lait, quand on a séparé et tuer le vaux qui était censé boire le lait et éviter naturellement une accumulation de lait et les douleurs qui vont avec.

“Oui mais une vache ça produit du lait, faut bien en faire quelque choses sinon franchement c’est du gaspillage.”
Les vaches comme les humains ont besoin d’être enceintes pour produire du lait., ça se fait pas tout seul. Comme les humains elles sont pas là pour “donner du lait” mais pour allaiter leurs enfants. 100% de ce lait est pour le bébé, personne d’autres, et certainement pas un adulte qui a arrêté le sein depuis très longtemps.

2. Sur le plan de la santé

C’est la plus grosse erreur que fait le grand public.
Dans l’esprit du/de la consomma-teur-trice lambda, bio veut dire meilleure santé et on nous le vend comme ça.
Dans la réalité le bio, qui n’est pas que le rejet des produits chimiques mais surtout un ensemble de pratiques agricoles, cherche avant tout à résoudre des problèmes environnementaux (biodiversité, pérennité de la constitution minérale et de la vie biologique des sols…) et politiques (regain de liberté du fermier: réutilisation de la graine, non-dépendance aux semenciers et aux firmes de pesticides, engrais, etc). Statistiquement parlant, le BIO pour la santé du grand public est un mythe.

Manger des protéines animales BIO pour une meilleure santé, c’est un peu comme fumer des cigarettes, mais attention…des cigarettes de tabac BIO s’il vous plaît!
C’est exactement pareil.

Mais le Roundup ça peut pas être bon pour la santé?! Et les antibiotiques systématiques dans la viande? Et tous ces agriculteurs atteints de cancers?!
Bah oui, je suis d’accord. Mais tout est relatif: il y a davantage de lait cancérigène dans le lait qu’il n’y a de pesticides, et il y a davantage de viande cancérigène dans la viande qu’il n’y a d’antibiotiques.

C’est principalement la santé des travailleurs agricoles et des gens qui vivent à proximité immédiate des champs parce que c’est eux qui sont exposés aux hautes doses, en encore, le risque relatif est minime par rapport au risque de base qui consiste à manger une alimentation carnée.

Même bio, ou local, ou “fait maison” la consommation de produits d’origine animale reste extrêmement néfaste à la santé. La diminution du risque de maladie est futile par rapport au gain de santé phénoménal qui consiste à ne plus consommer d’aliments d’origine animale.
Le seul avantage, minime et non-radical, n’est pas à cause du bio mais à cause du prix: Comme les fumeurs qui fument moins quand les taxes sur les cigarettes augmentent, les personnes dédiées à manger du bio ont probablement tendance à en consommer moins à cause du prix.

Pourquoi quasiment aucun bénéfice de santé avec le BIO animal?

Parce que fondamentalement, en bio ou pas:

  • la composition d’une cellule de muscle ou d’organe animal reste la même avec tous les problèmes que ça pose quand on met ça dans un corps humain.
  • les protéines animales contiennent toutes des amino-acides sulfurés, cause fondamental du lien entre protéines animales et cancer.
  • les protéines animales sont anaboliques chez l’humain, elles augmentent la fabrication de facteurs de croissance qui font la promotion de cancers, et accélèrent le vieillissement.
  • il y a inévitablement des hormones bien naturelles qui sont des perturbateurs endocriniens pour l’humain de toute façon
  • des protéines étrangères au corps humain que le système immunitaire va combattre en permanence entraînant des réactions auto-immunes.
  • le fer (heme) d’origine animale va causer des toxicités en fer et une oxydation dans la paroi intestinale
  • notre flore intestinale qui décompose  les protéines animales est putréfactive, pathogène et cause d’inflammation.
  • la composition du lait va contenir de toute façon de la caséine cancérigène, des doses fortes d’œstrogène bovin, etc…
  • le lait va causer de toute façon une ostéoporose, des allergies, des réaction auto-immunes etc…

Bon…la liste est très longue mais je vais m’arrêter là.

Visionnez le documentaire Forks Over Knives. En Français c’est “La Santé Dans L’assiette” (avec le Dr. T. Colin Campbell) pour plus de détails.

3. Sur le plan environnemental

Une vache qui pète reste une vache qui pète! Enfin…une vache qui rote parce que le méthane responsable de gaz à effet de serre que les vaches émettent est principalement roté.

Les animaux où qu’ils soient urinent, défèquent, consomment des antibiotiques, même en bio, même sur des petites exploitations “toutes mignonnes”.

Ces déchets sont retrouvés dans les nappes phréatiques (eau de boisson humaine) et tuent la biodiversité dans les sols et dans les cours d’eau.

Donc si vous retirez votre pollution indirecte de la production de masse pour la diluer un peu partout sur le territoire, cela ne fait que déplacer le problème plutôt que le résoudre. Il y aura toujours autant de méthane, de nitrates, etc.

Le Bilan

L’ampoule n’a pas été inventée par améliorations successives et incrémentales de la bougie. Le néon n’a pas été inventé par des petites modification sur une ampoule à filament.

Si vous cherchez à améliorer votre santé, la conditions des animaux, et réduire votre impact sur l’environnement, il ne sert à rien de chercher le meilleur moyen de faire quelque chose qu’il nous faut abandonner.

L’esclavage modéré, la pollution raisonnée, le génocide avec dignité, le suicide alimentaire modéré ne sont pas des solutions.

Je vous encourage à voir la réalité en face, et à adopter le plus directement possible, parce qu’il y a urgence, une alimentation végétale et un style de vie végane.

Banana & Blueberry Walnut Cake – Unprocessed – Extracted-Sugar-Free

The last banana/walnut cake I had eaten was been pretty delicious, but unfortunately I found out it had some maple syrup and coconut oil, and was risen using baking powder. This means extracted sugar, fat and an artificial salt. That was too bad! But…on the good side, it was based on whole oats and bananas. That kept me pretty excited to make an irreproachably clean one since that day, and at long last, I did! See above!

We had walnuts (and others nuts) in the pantry that we have been barely touching since learning about how nuts are actually not all that great for health despite their being “whole-food fats”, especially when they’re so easy to abuse. It was a matter of time until we’d figure out ways to finish our stock in a way that wouldn’t be detrimental to our health…you know…like a raw cake! I can’t think of a better use for walnuts than in this cake. Even as little as 50g in one whole cake loaf makes a gorgeous difference. Trust me, you will feel the walnut taste! It’s wonderful without too.

muffin_inside_610“Rising a cake without baking powder nor baking soda?”
Yes Ma’am, Yes Sir!
How to use the walnuts being sorted out, I still had to figure out the right good dough consistency to improve on my previously tacky/goey cakes, and tadaaa…

Yeast just works. You just need to embrace a different relationship to time, and opt-out from instant-everything…Spend some quality time with your loved ones, or enjoy a long hot bath with your favourite music, while this beauty takes its time to rise.

Also, leave the sponge cake expectations in the dungeon, along with refined flours and artificial rising agents (mineral salts) it requires…Those are not food. Yeast is food that can rise other food.
Be thankful for that and make the best of it.

So here is a beautiful cake that uses only whole foods for sweetness, no oil, nor any artificial or sodium-containing ingredients.
This is as unprocessed as it gets folks…and I intend to keep it that way!

Banana & Blueberry Walnut Cake – Unprocessed – Extracted-Sugar-Free
Prep time
Cook time
Total time
Recipe type: low-fat, whole-food, plant-based, no oil, sweetness from whole fruit, no salt
Serves: 1 loaf cake
  • 3 cups of wholegrain rolled oats (300g)
  • ½ cups chickpea flour or besan (40g) – relax, it doesn't give a chickpea taste 🙂
  • 3 tsp instant yeast (or 4 tsp of activated dried yeast, activated in as little water as possible)
  • 5 very ripe bananas (600g of banana flesh)
  • 1 + ½ cups frozen blueberries (180g) optional)
  • ⅓ cup walnuts (50g)
  • Sweet spices to taste (optional, I used 1 tsp of a mix of ground star anise and cinnamon that was sitting around)
  • For sweetening: 1 cup of currants.
  1. Blend the rolled oats into a flour. Pour in a mixing bowl.
  2. Add chickpea flour, spices and instant yeast (if you're using that) and combine well.
  3. Peel and mash your bananas with your clean hands.
  4. Use some of the banana mash in the blender with ½ cup of currants and blend, add more banana mash if it's too dry.
  5. Pour back in the mixing bowl, if you're using activated dried yeast add it now, and mix with hands until you get a uniform dough.
  6. Add the frozen blueberries, the other ½ cup of currants (whole), and the walnuts and mix another couple of minutes to incorporate them nicely.
  7. Line your loaf tin with baking sheet, pour batter and let sit until it doubles volume. This will most definitely more than an hour because the frozen blueberries will keep the batter cold for a while, which prevents the yeast from making babies and bubbles. You might be able to save time by thawing first, the blueberries might get mashed and look messier.
  8. When the dough has risen, pre-heat oven at 180°C (360 °F) and bake for about 40 minutes. Use a knife or toothpick, when the cake is done baking, there will be some streaks almost transparent. It it comes out full of whitish dough it needs more baking.
  9. Let cool and enjoy.
If you are recovering cardiovascular disease or allergic to nuts, just skip the walnuts. I put blueberries and sweet spices so that it still remains exciting without walnuts.
We've had this plain and with our whole-food lemon and orange marmalades. It's delicious!
Finally, this works as a muffin batter too.


Orange Marmalade – Sweet – Whole Foods (Extracted-Sugar-Free)

Growing up, orange marmalade was never really my thing. It was that strange stuff from Brit cuisine, that looks really good, but tastes unbearably bitter. Such a shame when that was the only jam in the fridge.

But like all things, try it long enough and you develop a liking for it. I’ve learned to love marmalade, so much so that since going whole-food plant-based, I’ve actually missed the pleasure of some of the jams I was much, much, addicted to.

But here’s another problem solved now: Sweet jams/preserves can be made with sweet fruits or sweet dried fruits.

This is a sequel to my Black Lemon Marmalade, which used currants as a sweet base and gave an unusual appearance for a marmalade, along with a taste to die for. I was curious what fresh green seedless grapes can do. The answer is: wonders!

The recipe below makes a sweet marmalade. It is appreciably sweet but do not expect something as outrageously sweet as commercial marmalades that barely have any fruit to them and are basically flavoured pure sugar. This recipe is also barely bitter at all, which should make marmalade far more interesting to most people. But if you love a bitter marmalade I’m not letting you down either (See Notes in the recipe).

Spread that citrusy deliciousness on anything you fancy, cakes, scones, or a healthy bread like my whole-food bread here.

Orange Marmalade – Sweet – Whole Foods (Extracted-Sugar-Free)
Prep time
Cook time
Total time
Who needs sugar when you have grapes? Here's a pleasantly-sweet and non-bitter marmalade recipe, that used whole fresh fruits, and nothing else, particularly no extracted nor processed sugar of any kind. Now you can enjoy marmalade again.
Recipe type: low-fat whole-food plant-based
Cuisine: International
Serves: 200~250g
  • 500g seedless green grapes, blended
  • 1 orange, washed
  • 1 lemon
  1. Peel the orange and lemon. There are some ways to do that nicely using a knife, look it up. We will not use the lemon peel.
  2. Cut the peeled orange and lemon in half, remove seeds. You can cut in slices and aim that towards a light to see through if you left any seeds behind.
  3. Blend the orange, lemon, and grapes.
  4. Cut the orange peel in thin strips.
  5. Put everything in a pot on medium heat until it reduces and starts to bubble like caramel.
  6. Cover and keep on very low heat for 2 to 3 hours mixing regularly every 15 to 30 minutes to prevent burning at the bottom of the pot.
  7. Let cool and keep in a clean closed container.
Should keep at least for 1~2 weeks in the fridge, if you can resist it that long! I have not yet tried the whole sterilizing thing and keeping long-term out of the fridge, but I will eventually.
For a more bitter taste, sub some orange peel/flesh for grapefruit, or some of the peel for lemon peel.


Why the General Public is Orthorexic

Table of Contents
Analysis of Definition #1
Analysis of Definition #2
Analysis of Definition #3
Analysis of Definition #4
Morale of the story
Important disclaimer
Do we really have to choose either Health or Pleasure?

In my reading and interacting online, I’ve come across different uses of the word “orthorexia”. Some people, like the person who coined this word, strictly reserve it to cases where the person got physically sick from it. Others are happy to throw the word “orthorexia” at anyone who seems to be interested in eating in a healthy way, usually healthier than themselves.

The first time I came across this word it was from someone promoting a very obsolete (health-damaging) dietary lifestyle. When I confronted him, he explained that he should be thanked for working hard to ease people into developing a healthy relationship to food and fight off “orthorexia”.  Basically, he was trying to reassure people that are curious about how to eat healthfully, and/or feel bad for genuine excesses of junk foods. His advice was down the line of “a little bit of everything”, “moderation”, etc. Stuff we know to give the population a little bit of every cancer, and give cardiovascular disease to a moderately huge portion of the population.

So I looked at the definition of “orthorexia” and something very interesting happened!

Because I wasn’t interpreting the words the definition with the common biases of someone who eats carelessly and judges from there. I read the definition from the standpoint of someone who understands rather extensively and on evidence-based grounds, that what most people eat, makes most of the sickness.

Suddenly, and I must say ironically, orthorexia explained very well why the general public eats its ways to disease and death, with massive numbers and appalling predictability. By general public I mean most people, of most countries.


I called it “orthorexia nervosa populi”  for orthorexia of the people, or “orthorexia nervosa vulgaris”  for Common Orthorexia.

Let’s a take a few definitions from Wikipedia’s article on Orthorexia nervosa, and demonstrate the mechanism. Virtually any definition works.

Analysis of definition #1 – Bratman’s original definition

“dietary restrictions intended to promote health may paradoxically lead to unhealthy consequences, such as social isolation, anxiety, loss of ability to eat in a natural, intuitive manner, reduced interest in the full range of other healthy human activities, and, in rare cases, severe malnutrition or even death.”

Let’s analyse all this.

“dietary restrictions”
People representing the general public’s way of eating are restricting their diet from a wide variety of unprocessed whole plant and mushroom foods.

“intended to promote health”
Based on popular nutritional illiteracy, a (low-fat, whole-food) plant-based diet is commonly viewed as unhealthy and extreme.
The general public avoid eating in what is perceived as “extreme” or “unhealthy” ways, and instead holds beliefs such as:

  • “some oils are health-healthy”,
  • “meat is good because you need protein”,
  • “milk is good for bones”,
  • “fish is good for omega-3s needed by the brain”,
  • “what doesn’t kill you makes you stronger”
  • yin/yang balance between health-promoting and health-damaging foods and habits, etc.

Additionally, and beyond physical health, the average eater follows whatever food is pleasurable based on familiarity, which is heavily influenced by culture and the food habits parents have passed on during upbringing. There is a sense of psychological health in the pleasure and satisfaction derived from eating foods we grew used to, unfortunately most often foods with a very relevant negative impact on health.

In short, for most people, pleasure is the new health, and it’s often assumed pleasure can only come from the foods one is already used to, and mistakenly assumed this cannot change.

“may paradoxically lead to unhealthy consequences”
Look at the rates of cancer and heart disease in essentially (low-fat, whole-food) plant-based rural China in the 1980s, and look in your own country.

“such as social isolation”
A majority of people, in a growing number of countries, will unfortunately suffer for decades from cardiovascular disease and/or cancers. These are mostly preventable and largely caused/promoted/worsened by a poor  dietary lifestyle centred on animal and processed foods. Ask someone getting their chest open or undergoing chemotherapy if they don’t feel isolated. Sadly, most cultural or “convenience” diets leads to much isolation.

Disease and illness are very anxiogenic, especially when people can no longer do simple things they used to, life is threatened, drugs are ineffective and cause undesirable effects.
Anxiety is also what I often observe when I talk to people about healthy eating. Without even going there, just observe the inner struggles of people that don’t “restrict” anything but yet are filled with guilt because they know better.
A lifetime of poor choices we’re well-aware of is a lifetime of anxiety and guilt, and that’s before people even get seriously sick. It gets worse then.

“loss of ability to eat in a natural, intuitive manner
Well, that’s done long ago, find me other apes that naturally and intuitively eat white bread, French fries, ice-cream and deep-fried meatballs dipped in cheese.
There is nothing natural about what most people eat today. There is nothing intuitive in spending a life of eating foods that we don’t digest well, make us regularly sick and result in life-threatening illness. There is nothing intuitive in continuing to eat “like everyone” when we know too well what kills everyone.

“reduced interest in the full range of other healthy human activities”
People who care little about something as central to health as food can be expected to have a reduced interest about not smoking, minimizing drinking, exercising, taking part in constructive social activities…

“and, in rare cases, severe malnutrition or even death.”
This regrettably not rare. The general public, which consumes a processed and carnist diet (containing foods of animal origin) does routinely suffer malnutrition, does routinely intoxicate itself with food, does routinely suffers the subsequent diseases, and the death caused by the disease. This is not rare at all.
I urge you to consult the public websites with the disease and mortality statistics of your country. They’re made very accessible to the general public nowadays, it’s most often very easy to read.

Analysis of definition number #2 – Ursula Philpot’s definition as former chair of British Dietetic Association

“solely concerned with the quality of the food they put in their bodies, refining and restricting their diets according to their personal understanding of which foods are truly ‘pure’.”

“solely concerned with the quality of the food they put in their bodies”
Most people who have a so-called “relaxed and healthy relationship” to food are solely concerned the pleasure-giving quality of their food.

“refining and restricting their diets according to their personal understanding of which foods are truly ‘pure’.”
“refining”: yes, in all its meanings, including literal meaning of “refining”: refined processed foods.
“and restricting their diets”: from a wide variety of unprocessed whole plant and mushroom foods.
“according to their personal understanding of which foods are truly ‘pure'”: pure in the understanding of the general public can be:
• what’s pure pleasure, typically the health-damaging “foods” high in animal products, fat, sugar and salt.
pure can mean traditional, authentic, cultural, but health-damaging foods
• what feels homey, those irresistible family recipes that are emotionally rooted yet are tremendously unhealthy
• local and organic animal products, for instance bought from the local butcher who might also be a friend or relative, or dairy and eggs from our very local friend who owns a cow or chickens which you might have seen yourself “happy” in the open air and pastures…all of which, regardless, still cause the same high rates of damage to heath, disease, and death, because you can’t escape the biology of it.

Analysis of definition #3 – Bratman’s reconsidered definition

“In 2015, responding to news articles in which the term orthorexia is applied to people who merely follow a non-mainstream theory of healthy eating, Bratman specified the following: “A theory may be conventional or unconventional, extreme or lax, sensible or totally wacky, but, regardless of the details, followers of the theory do not necessarily have orthorexia. They are simply adherents of a dietary theory. The term ‘orthorexia’ only applies when an eating disorder develops around that theory.”[7] “

So based on Bratman’s statement, the general public does not necessarily have anorexia, even if it follows the conventional theory, lax and wacky, according to which neither of these is harmful: moderation, carnism, “eating a bit of everything”, and “not depriving oneself of any particular food”.

He goes on:

‘Bratman elsewhere clarifies that with a few exceptions, most common theories of healthy eating are followed safely by the majority of their adherents; however, “for some people, going down the path of a restrictive diet in search of health may escalate into dietary perfectionism.”

“with a few exceptions, most common theories of healthy eating are followed safely by the majority of their adherents;”
Some are not theories, but abundantly evidence-based: such as low-fat whole-food plant-based.
In contrast, the mainstream theories (i.e. dietary carnism) and approach to food is surely followed by everyone and is not safe at all. Look at the statistics, compare to plant-based rural Africa half a century ago (or in anywhere today that still eats that way if you find).
All that disease need not exist.

“for some people, going down the path of a restrictive diet in search of health may escalate into dietary perfectionism.”
For many people, going down the path of restricting oneself from unprocessed plant and mushrooms food in search of the pleasure kind of health, does routinely escalate into dietary perfectionism: one that rejects systematically anything that doesn’t have animal products, lots of fat, sugar or salt.

Analysis of definition #4 –  (U.S.) National Eating Disorders Association

“Eventually food choices become so restrictive, in both variety and calories, that health suffers – an ironic twist for a person so completely dedicated to healthy eating.”

“Eventually food choices become so restrictive, in both variety and calories, that health suffers”
In orthorexia nervosa populi, the general public’s food is highly restrictive to almost only to processed foods high in fat, sugar and salt along with animal products. It is restricted in terms of calories as it doesn’t allow many low-calorie foods, if any at all. As a result, health suffers, people get obesity, diabetes, hypertension, cardiovascular disease,  high rates of cancer and so on.

“an ironic twist for a person so completely dedicated to healthy eating.”
An ironic twist for a person so completely dedicated to a life that’s healthy through pleasure.
So much for “having a relaxed and healthy relationship with food”.

Morale of the story

I’ll stop at four definitions, I think you get the point by now.

I could go with virtually any definition of orthorexia nervosa, to easily demonstrate that the general public itself is the leading community that most literally suffers orthorexia nervosa.
The only differences with the conventional interpretation are:

  1. mistaken beliefs on the benefit of harmful foods on physical health
  2. the benchmark for foods that are “healthy” in orthorexia nervosa populi are foods that are “psychologically” healthy through pleasure.

As for the harmful effects on heath, we observe both physical and psychological, and as far as the psychological aspect is concerned, the spectrum of is large:

  • it starts with guilt,
  • turns into anxiety and depression from sickness and disease and
  • can also take the form of neuro-degenerative diseases like far higher rates of Alzeimer’s disease in junk-food-reliant countries.

Important disclaimer:

This article is not to minimize the serious health issues that some people experience by following trends (like Atkins, Paleo, etc…) which are neither rooted in clinical scientific evidence, nor based on any reasonable and coherent considerations.

This is not to take the defence of the many people who get at the doorstep of ways of eating proven to be healthy (ex: plant-based diets) but implement it completely wrongly, for instance :  not introducing enough food diversity, not taking B12, or eating an overly processed version of it and as a result get predictably sick. A good example is a great portion of “ex-vegans” whom often blame the diet instead of questioning their own implementation of it or an unexplored health issue (like, among others, menstrual/intestinal bleeding so important that even the generous amount of iron in a healthy plant-based diet can’t make up for it).

This is not to minimize the gravity of the issue of people seeking physical health and hurting themselves by doing it wrongly, or as a means of self-harm, typically for those who had started the dietary journey loaded with personal issues.

In short, this article is not ammunition for people who genuinely qualify to the conventional definition to retaliate back when they have demonstrably eaten their way to illness. Yes, these people exist and they are relatively very few.

What I am doing here is showing the other side of the big finger pointing at “conventional” orthorexia. There we find many more people making themselves sick, in fact virtually everyone. Almost every person has an obsession for foods that maintain psychological well-being through the pleasure we get from eating junk foods. This attitude is shielded by dogmatic theories (now fallacies) on omnivorism. At the scale of the general population, this attitude leads most systematically to serious nutrient restrictions, chronic food intoxication, and routinely to premature, preventible death.

When a cancer is clinically declared, or a heart disease threatens someone’s life, the illness cares very little whether the person got sick by prioritizing the carefreeness sort of health over physical health (Orthorexia Nervosa Populi), or by seeking physical healthy and getting it wrong (conventional Orthorexia Nervosa). A metastatic cancer cares little whether a fancy name was given to our poor behaviour, or not. It cares little if we were on the side of majority, or breaking out from it trying to eat sanely, or to compensate for personal issues.

Bottom line, all these attitudes have in common: nutritional illiteracy.
Nutritional illiteracy is best achieved by not wanting to know, by thinking we know, or by being confident we know but knowing the wrong things.

The good news is: You are not doomed.

Do we really have to choose between healthy food and pleasure?

I am living proof that no, far from it!
At this time, the best evidence over more than half a century of science and clinical trials, clearly points the healthiest way of eating as being : high-carb, low-fat, whole-food, plant-based nutrition, with no oil, flavour from food instead of salt and sweetness from sweet whole foods instead of from the many extracted sugars out there.

If you want to find out more, watch and listen to: Dr. T. Colin Campbell, Dr. Esselstyn and Dr. McDougall.
That is the science.

As for what it’s like to eat that way: It is the sweet spot that combines pleasure, carefreeness, and health, with no compromise. But to fully understand that, you can’t just use your fear-fed imagination, speculate, or throw a snap judgement and call it “extreme”…To really know you need to do your homework first. If that looks convincing and serious enough, then steer your way out of popular death foods and the theories that try to make sense of then without proving a benefit similar to what low-fat plants, whole-foods, plants and mushrooms have to offer.
The destination is only what we’re all supposed to eat. It’s normal if at first it looks very far, or extreme. What’s actually extreme is how far away each one of us is from eating foods that do what they’re supposed to do: not kill us, taste wonderful, and support our health.

Food for thought…

Related article:
Whole foods FAQ – Why whole-food plant-based? Why no oil, no salt or no sugar?
“Is this a whole food?” – A Guide to Whole-Food Alternatives to Common Processed Foods

Recipes (WFPB, no-SOS)

[Recipe] Black Lemon Marmalade – Sweet – Sugar-Free

Sugar-free doesn’t mean sweet-less!
When I first advised my family to quit extracted sugars, their first reaction was “But it must be really bland!”. Classic! But far from it!

I want sweetness, I love sweetness, my palate needs sweetness to be satisfied. I just want it to come from health-promoting whole plant foods, rather than disease-causing extracts of sweet whole foods. I won’t develop here, on what sugars to avoid and by what to replace them. Instead I’ll give a recipe to proof the concept in one of the sweetest human-made foods you can have: a jam. Or more precisely, marmalade.

Here, currants are chosen because they have a more neutral taste than raisins and sultanas.

Doesn’t look exactly like a marmalade? The heck with it! Tastes wonderful to me! Blind-test this on your friends to it, I bet they won’t know the difference.

Spread this on a chapati and with a nice cuppa…Mhhh…
Damn it I’m hungry now! 😀

[Recipe] Black Lemon Marmalade – Sweet and Sugar-free
Prep time
Cook time
Total time
An easy, whole-food sugar-free lemon marmalade that's sweet, bitter, and slightly sour. Everything the marmalade love is here, using only real foods, not their extracts.
Recipe type: low-fat, whole-foods, plant-based, sugar-free, oil-free, salt-free
Cuisine: International
Serves: 200g
  • 1 large lemon (or two small ones otherwise) with a thick peel if possible, organic or spray-free
  • 100g of (dried) currants! (not raisins or sultanas, not "blackcurrants", "redcurrants" or "white currants", use currants!).
  1. Peel the lemon, cut peel in small cubes
  2. Once peeled, cut the lemon in half, keep one half (we won't use the other half). Remove seeds. Cut in small bits as well. Rinse your hands (so the acidity doesn't burn).
  3. In a pot, add the raisins, diced peel, and the cut lemon flesh with 1 cup of water.
  4. Bring a boil, and let simmer on low heat for 2 hours with a lid on.
  5. Set timers to check regularly enough to stir, mash (with a potato masher or a clean glass jar), or add water if the bottom starts to stick. The texture should be that of a thick marmalade, not too liquid. Open lid to let excess water evaporate if needed. Never scratch the bottom if it burned.
  1. Preserves in the fridge for at least 1 week. Can be frozen (try in ice-trays to take out only the small portions you need) but I can't vouch for texture yet at this point. You might try to sterilize it with various jams sterilization methods.
Feel free to play around with various combinations of (organic or spray-free) lime, lemon, oranges and other citrus fruit.
Feel free also to play around with how sweet, sour, or citrusy you want it by adding respectively, currants, citrus flesh, or peel.
Warning: The peel or some limes is unbearably bitter, I've experienced that problem with limes that had a very thin peel.


Burgers Buns and Dinner Rolls – Vegan – Unprocessed

Multi purpose 100% wholemeal breads


The problem with commercial breads
The solution and what you need to know about the recipe
The recipe
A perfect vegan glaze for your buns

The problem with commercial breads

  • Did you know that the terms “wholemeal” and “whole grain” are not defined by law in most countries?
  • Did you know that a lot of commercial breads that claim to be “wholemeal” have only about 10~25% of wholemeal flour? (the rest being refined white flour)
  • Did you know that it’s common among processed bread makers to use coloring to make bread look browner so they can sell it as wholemeal bread?
  • Did you notice that most “wholemeal” recipes rarely go above 50% of wholemeal flour? (the rest being refined white flour).
  • Did you know what makes the flour white is that only a small part of the wheat grain is extracted, instead of the *whole* grain which far more nutrient dense?
  • Did you know most commercial bread have about 400mg of sodium per 100g (1g salt)? Eating what most people consider “a small amount of bread” means that with bread alone, people would  50% or more of the official warning for the daily upper limits of sodium intake.
  • Did you know that wholemeal flours used commercially are sometimes recomposed wholemeal flours created by combining processed white flour, with extracted pure bran?
  • Have you noticed how commercial breads have more and more unhealthy ingredients in them like dairy, sugar, oil, salt and additives?

Well. Screw aaaaaall of that 🙂 Check my buns:


Whole foods including whole-grain/wholemeal breads, help prevent, stop, and reverse cardiovascular disease and diabetes and generally have a positive health effect on the 98~99% of people whom are not physically sensitive, or allergic to gluten and grains. Unfortunately, the illusion that food is whole, the illusion that the bread is a wholemeal bread or that it is health-promoting do not improve health, they damage it. There is no placebo effect with bread, unfortunately, otherwise many people would be healthier than they are with all the fake and processed wholemeal bread they eat everywhere.

Looking for best brand to buy? Been looking everywhere? Spare yourself, it’s the bread you make at home, from true whomeal flour or whole grains which you will grind yourself.

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One solution I propose

This bread has 100% wholemeal flour, yeast and water, and that already works. For extra flavour, texture, and presentation, it calls for 6 whole other plants in it (a few more if you care to count the topping grains and seeds or the glaze).

This recipe (below) used the same base as for the Scrumptious Hot Cross Buns, except it skips all the spices and dried fruit and keeps everything else that makes a bread extra good.

Rising here relies purely on yeast (remember, baking powders are additives, not unlike an unnecessary supplement in powder form), and a 100% pure wholemeal flour is used. This may work with wholemeal spelt flour too.

I am very happy with these buns, they do rise, they’re nice and bouncy. Heads-up to whose new to whole foods: They’re high-density in every way, nutrients and also by weight.

If you are used to breads made of pure refined white flours that are made fluffy and light using mineral chemicals like baking powders and what not, you will definitely find this relatively “heavier” in every way.

It is absolutely normal for true wholemeal breads to be denser.

You might want to make slightly smaller burgers buns than people usually have because they’re quite filling.

I came across so many people, books and blogs (from top bakers sometimes!) saying “bread *needs* salt” (otherwise black hole), “yeast breads *must* have some salt”, “you *can’t* make a bread with pure wholemeal flour”

Nonsense. Look at this. These breads exist, so it must be possible, and I’m certainly not the first person to prove the dogmas wrong.
Just plants, water, yeast. Drops the mic and leaves! (to eat some bread).

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Recipe for Burger Buns & Dinner Rolls

Burgers Buns and Dinner Rolls – Vegan – Unprocessed
Against popular (and expert) belief, it is possible to make bread with 100% of wholemeal flour. Even better, it bread can be done without salt too and taste good. All it takes a different process which I've magaed to figure out with a fair deal or trial and error. It's all about rising time and flavour. Wheat flour has a strong wheaty taste so it helps to mask it with the help of fruit and maybe a hint of fennel. Fruit in bread? Oh yes, try and see for yourself!
Recipe type: low-fat, whole foods, plant-based, no oil, no salt, no sugar
Cuisine: International
Flours and yeast
  • 625 g wholemeal wheat flour (spelt should work too)
  • 5 tsp active dried yeast
  • 60ml (1/4 cup) warm water for the yeast
  • 180ml (3/4 cup) warm soy milk (or other non-dairy) milk (might work with water or other truly unprocessed food)
  • 125 g apple puree or sauce
  • Oil replacement to hold moisture: 3 tbsp of {date or prune} paste . To make that paste: 1 cup of {dates or prunes} + ½ cup of water and blend
  • 2 blended oranges* (remove seeds first)
  • Binding
  • 3 egg replacers (3 tbsp of flaxseed, mixed with 6 tbsp of water. Mix and let sit for 2 minutes to absorb)
  1. Combine yeast with the 60 ml of lukewarm water and let stand for 15 minutes to allow yeast to activate. It will will form small bubbles and begin to rise.
  2. In a large mixing bowl, combine this wet mixture: warm milk, apple puree, {date or prune} paste.
  3. In separate bowl, pour the flour, and if you want, some fennel seeds for flavour.
  4. Pour the yeast in the flour, mix, add the liquids and mix a few minutes until no flour is dry.
  5. Add egg replacer.
  6. Knead mixture (hand or dough hook) for 10 minutes or until springy to touch, whichever comes first.
  7. Transfer to a large bowl, cover with cling wrap and leave to rise for about 1 hour.
  8. After rising, pour on a bench and roll like a baguette to cut even-sized buns. Divide into 12-16 pieces for small bread rolls, or in ~9 to make burger buns. Roll to form each piece into a smooth ball. Place on lined baking tray.
  9. Cover with damp cloth and leave in warm place (like a warming drawer) for a further 30 minutes. Preheat oven to 170 degrees C (340 degrees F) for 15 minutes before baking.
  10. Bake for 25~30 minutes. Remove from oven, allow to cool on wire rack.
  11. If you would like a shiny effect on your breads to eventually stick some grains and seeds on top, check out the Veglaze (amaranth-based vegan perfect substitute for egg-wash).
Note 1: Instead of a bowl, I like to spread a layer of prune/date paste on a baking sheet, line a large pot with it, and put in my dough to rise, prevents sticking.

Note 2: I find that some extra lemon or lime juice really help with flavour in salt-free breads. It whips the tongue with a sour tang that reminds of sourdough and makes the tongue alive and happy enough to not need salt.

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A perfect vegan “egg wash” for perfect burger buns and breads

In a previous article, I explain my fruitful quest to find a perfect vegan replacement for egg-wash. You can now make burger buns that look exactly like we imagine them: shiny and golden with seeds on top!

Here’s what it does on breads:

veglaze before after

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Scrumptious Hot Cross Buns – Vegan – Unprocessed



I had committed to make Hot Cross Buns last Easter with a friend, but really struggled to find a clean recipe Every recipe out there used: refined white flour, sugar, oil, eggs, dairy and other nutrient-depleted and health-damaging ingredients.

Thankfully, I was lucky to find Sonia Drake’s recipe as a good base using only wholemeal flour and mostly yeast (Thank you Sonia!). That was a good place to start. All I had to do was to wholefoodise it even further, and experiment batch after batch gradually to improve on the recipe.

I’m very happy with the result, so are virtually every single person of 20~30 people I gave them to. Tested and approved!

Here are some highlights of the improvements I’ve made on the original recipe, the recipe below includes them:

  • Nutmeg/mace is not used because of its toxicity, hence no allspice nor mixed spice.
  • Spice mix made from single ingredients easy to source anywhere.
  • The spices are not the standard blend, so when giving it away, people will enjoy something that won’t taste like the other 500 Hot Cross Buns they had around Easter which all tasted exactly the same.
  • Rising agent is yeast only. Baking powder and salt is not used because unnecessary, processed nature and/or sodium content.
  • There are a few different barks sold as “cinnamon”. Ceylon cinnamon is used here because more gentle on the stomach than the regular cinnamon (which is Cassia cinnamon).
  • Whole vanilla bean was preferred to liquid vanilla extract. At 1$ extra for 12~16 buns, it was totally worth it!

Hot Cross Buns – Vegan – Unprocessed
Prep time
Cook time
Total time
1 hour total of preparation and active work. 1 hour 30 of rising in total. 35~40 minutes of baking. Beginning to end: 3 to 4 hours to be on the safe side.
Recipe type: low-fat, whole foods, vegan, plant nutrition, no oil, no salt, no sugar
Cuisine: Anglo-Saxon / Christian
Serves: 12~16 buns
The items preceded by ** mean: Prepare ahead of time, for instance the day before baking to keep the baking part fun.
Flours and yeast
  • 625 g wholemeal wheat flour
  • ** 50 g ground whole-grain rolled oats or whole oat flour (for the crosses)
  • 5 tsp active dried yeast (or 4 tsp instant yeast)
  • 60ml (1/4 cup) warm water for the yeast
  • 180ml (3/4 cup) warm soy milk (or other non-dairy) milk
  • ** 125 g apple puree or sauce (unsweetened)
  • ** Oil replacement to hold moisture: 3 tbsp of {date or prune} paste .
  • To make that paste: 1 cup of {dates or prunes} + ½ cup of water and blend
  • 150 g raisins, roughly chopped
  • 75 g currants (or other favourite of dried fruit)
  • **Grated zest of 1 {spray-free or organic} {orange or lemon}
  • **2 blended oranges (remove seeds first)
Spices (depending on how strong you want the flavour)
  • 1 inch of scraped vanilla bean (eq. of 1 teaspoon vanilla extract)
  • 2 tsp or 2 tbsp ground Ceylon cinnamon (or 1~2 tsp Cassia/regular cinnamon)
  • 2 tsp or 1 tbsp grated fresh ginger root (eq. of ~1 tsp ginger powder)
  • ¼ or ½ tsp ground clove
  • ¼ or ½ tsp ground cardamom
  • ** Soak raisins, currants and {orange or lemon} zest in orange juice at least 2 hours or overnight.
  • ¼ or ½ tsp black pepper
  • ¼ or ½ tsp ground coriander seeds
  • Binding
  • ** 3 egg replacers (3 tbsp of ground flaxseed, mixed with 6 tbsp of water. Mix and sit for 2 minutes to absorb)
  1. Combine yeast with the 60 ml of warm water and let stand for 15 minutes to allow yeast to activate. This yeast mixture will form small bubbles and begin to rise.
  2. In a large mixing bowl, combine the following wet mixture: warm milk, wet spices (vanilla, grated ginger if used), apple puree, {date or prune} paste.
  3. In separate bowl, combine the following dry mixture: flour and dry spices.
  4. Stir yeast mixture + dry mixture into the wet mixture above. Combine for a couple of minutes until the dry ingredients are wet.
  5. Add egg replacer and lastly mix the soaked fruit.
  6. Knead mixture (hand or dough hook) for 10 minutes or until springy to touch, whichever comes first.
  7. Transfer to a very large bowl or large cooking pot: First lay a film of baking paper with a very thin {date or prune} paste layer spread on it with your hand so the dough later comes off easily. Cover with cling wrap or lid and leave to rise for about 1 hour, it should double in size.
  8. After this rising, roll gently the dough into a uniform cylinder (baguette shape). Divide mixture into 12-16 pieces (depending on how big you want the buns) and, roll to form each piece into a smooth ball. Place on lined baking tray, touching each other.
  9. Cover with damp cloth and leave in warm place (like a warming drawer) for a further 30 minutes to rise again. Preheat oven to 170 degrees C (340 degrees F) for 15 minutes before baking.
  10. Mix oat flour with enough water to a thick pancake batter consistency. Put in a piping bag or ziplock with a small cut hole in the corner. Use to draw the crosses just before putting the buns in the oven.
  11. Bake Hot Cross Buns for 25~30 minutes. Remove from oven, allow to cool on wire rack.
Serve warm. If not had right out of the oven, always warm up well on the grill before serving.
Lovely and Happy Easter to you!

Note: For sensitive stomachs, reduce or substitute clove by, for instance, any combination of ground aniseed, ground fennel seed, paprika (non-smoked), ground caraway; all of which regularly appear on various commercial preparations of mixed spices and allspice.

[Recipe] Pacific Spread – Moroccan-style Jackfruit Tuna with Spicy Tomato Sauce – WFPB


What you’ll end up with


How it looked before making it taste interesting

When I visited Morocco on family holidays as a child, I spent a fair deal of my pocket money on that no-frills snack: khobz b’sardine. It is Moroccan for a sandwich made of a flat thick whole-meal bread, filled with sardine/mackarel and harissa. Back in the 1990s, it was commonly made on the spot in these charming Arab-style convenience shops called hanout. Is it still? I do not know. What I know is while most canned fish tasted rather gross on its own, that canned fish came in a tomato sauce, and the shop owners (mul hanout) would often add harissa to give it some fire. As a kid, I loved the taste of that stuff.
It was the blissful ignorance of a child that doesn’t know any better just yet.

After a couple of (mostly non-vegan) decades of not having any fish sandwich, I recently got to rediscover the taste and experience of this delicious spread from the oceans, but with a major blissful upgrade. I can now enjoy this as much as I want, without the acidosis, osteoporosis, kidney stones, parasites, salmonella, industrial pollutant poisoning, heavy metal poisoning, obesity, higher cancer and cardiovascular disease risk, without trapping, asphyxiating and killing any fish nor damaging seabeds and biodiversity, nor depleting oceans…in short…this bliss comes without worrying about what eating fish does on human health, and without worrying about what fishing does in general.

It is always only the taste and food experience that people want and crave. Nobody truly wants the immense harm it took to make their favourite food experience possible.

So to bring a bit of positive in a world that could use more, this is the taste and experience, but without the harm. This recipe is indeed low-fat, oil-free, whole-foods and plant-based. For me it’s just a delicious spread, but I designed it to also be fully compatible with a successful process of recovery from heart disease, diabetes, obesity, and other life-threatening conditions. For tips to make this even lower in sodium, see note at the bottom of the page.

You can enjoy this Pacific Spread as you want: in a salad, in a sandwich (Tuna Sammies), on crackers, of even as a face mask if that makes you happy 🙂 Enjoy!

Ok, more seriously now, if you want to make a version of this “tuna” that uses mayonnaise (as is commonly done in Western cultures: sammies, etc.) but without compromising on health, check out my low-fat whole-food mayo.

I would like you to play with this recipe, and tell me (most honestly, in the comments below) what you thought, the personal twist you gave it, or what you came up with, etc. I hope you will enjoy making (and eating) it as much as I did!

[Recipe] Pacific Spread – Vegan Tuna with Spicy Tomato Sauce
Prep time
Cook time
Total time
An visually realistic, home-made, healthy whole-food version of "Vegan Toona" with a delicious tomato sauce, a zest of lemoney Morocco and with a bit of fire to it.
Recipe type: low-fat, whole-food, plant-based, vegan
Cuisine: International, Moroccan
Serves: ~1 to 1.5 kgs
  • Ahead of time: Soak the sundried tomatoes as described
  • 1 can (~2 cups) of unripe (also called "green") jackfruit, or the equivalent in frozen unripe jackfruit
  • 2 cups of cooked chickpeas (~1 to 2 cans)
  • 1 cup of low-sodium sun-dried tomatoes
  • 10g of nori sheets (about 5 sheets sushi sheets roughly). I insist, nori. DO NOT USE KELP POWDER BECAUSE IT IS DANGEROUSLY HIGH IN IODINE, LIKE MOST RANDOM SEAWEED PRODUCTS.
  • 1 small onion
  • 2 cloves garlic
  • 1 tbsp apple cider vinegar
  • 1 tbsp fresh lime juice (or lemon juice, we much prefer lime)
  • 2 lemons (for zest only, preferably organic)
  • ½ tsp cayenne pepper (or more if you like hotter than mild spicy)
  • freshly ground mixed pepper
  1. Ahead of time: Soak the sun-dried tomatoes in boiling water for at least about 30 min to 1 hour. Overnight in cold water also works.
  2. Chop onions and garlic finely. Put in a pot with a bit of water, cover, and cook until soft on medium (~5 minutes)
  3. Meanwhile zest the lemons, and juice your lime
  4. When the onions and garlic are soft, add vinegar, chilli and cook for 5 more minutes.
  5. Meanwhile chop the (now softened) sun-dried tomatoes and the large chunks of jackfruit then add them in the pot and put just enough water for it to not be too dry and burn, cover, let cook 30 minutes with regular stirring and water additions if needed. Taste and adjust flavours if needed.
  6. Meanwhile, wet the seaweed with cold water until soft, blend it with ½ cup of water.
  7. When the pot is done cooking, set aside let cool.
  8. In a processor with a soft blade (the plastic blade often) the mixture in the pot, the chickpeas, the blended seaweed, the zested lemon, fresh lime juice, and a few turns of ground mixed pepper (to taste). Add water as needed for it to blend.
To keep the natural stringy texture of jackfruit, do not overblend.
Optimization: You can cut the preparation time down to ~30 minutes by dumping everything in a pressure cooker for 15 minutes, letting cool, then mixing.


Want a very low-sodium version?

  1. Substitute the canned unripe jackfruit with frozen unripe (or “green”) jackfruit (generally found in Asian stores). The last we bought actually looked golden yellow while being the unripe form. A less optimal option (higher in salt than frozen) is to soak the raw unripe canned jackfruit in hot water multiple times.
  2. Substituting the generic sun-dried tomatoes by organic, salt-free sun-dried tomatoes or any sun-dried tomatoes you can make at home using sun/dehydrator.
  3. Seaweed can also be desalted greatly by soaking it with multiple cold water changes. This works even better and faster when the seaweed is soaked in fresh water (not salty) right after foraging it yourself.