How to Make a STAR Meal - 5 Step Template (whole food vegan, oil-free)
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- Опубликовано: 23 июл 2024
- On this episode of Healthytarian Living (www.healthytarian.com), host Evita Ochel (www.evitaochel.com) shares the 5-step template for making STAR meals: quick, easy, healthy and wholesome, plant-based meals.
Video sections and topics covered:
- What is a STAR Meal (2:02)
- STAR Meal Process (3:17 )
- STAR Meal Prep Time (11:00)
- STAR Meal Examples (14:02)
- Final Tips (17:47)
-- storage
-- resources
Resources mentioned in video:
1. Meal ideas on Evolving Wellness (www.evolvingwellness.com/page/...)
2. Meal ideas on Healthytarian (www.healthytarian.com/)
3. Evita's Book on Amazon (amzn.to/2A4ecl7)
This video like all your other videos is a great example of "teaching people how to fish rather than giving them fish". The lesson of how to plan a meal instead of just repeating recipes is a great concept. I have become a great fan of your classes and plan on using them with my patients in a 10 week wellness program. C Reynes, MD
Thank you so much for your in-depth feedback Carlos! What you outlined is exactly what my intention is with my work, whether it is related to diet or any other part of our lives. I want to make people as independent and empowered as they can be, as this is what results is sustainable results, benefits and living with more freedom and greater life quality.
Your videos are great. I love that you haven't boxed yourself with titles. Healthitarian. I love it!!!!!! I have been trying to totally take meat out of my diet but struggle with seafood. Your plan has greatly helped me and has empowered me to want to help others!!!!!
You’re the BEST TEACHER EVER! Thank you so much Evita. You have no idea the kind of impact you have on all of us. You are adored 🧡
That is super kind of you of you to share! Thank you so much for taking the time to write me this heart-warming feedback :)
Evita, you are a food genius. I have been vegetarian for 10+ years and about to shift to a full vegan diet/lifestyle. I have listened to many experts over the years but I rank your message and style of delivery up there with Dr Furhman. I will be watching your Healthytarian videos on Curious for sure. Your video should have 3MM views rather than 3K, that is hard to believe.
That is such a kind comment and beautiful compliment to receive. Thank you so much for taking the time to share this with me. My life's path is teaching, but specifically to empower people to know how to create optimal health and a high quality of life, and in both of these regards, our food is one of the most fundamental components. When we know how to use it in ways to optimize our wellbeing, and not to hurt ourselves with, and know how to work with it in quick, easy and practical ways that factor in today's numerous challenges, we liberate ourselves from so much stress and suffering, and in the process liberate other beings as well. Kindest regards and my best to you on your journey into veganism.
Evita ,
You are a nutritional Goddess !
WIth much gratitude !
Humbled by your feedback Justin, thank you!
Healthytarian is my second Mom!I stoped meat 2 weeks ago and don't think going back.Big fan and student thank you Evita
That is so nice to hear, Ali! Thank you so much for your kind words. I hope your dietary journey into healthier food choices is continuing to go well for your best present and future health and wellbeing :)
I just tried my first STAR meal. Evita, you have truly changed my view on nutritional eating .I became vegan a few months ago and thought about giving up as I am not a good cook either, can be lazy at times + it’s been difficult to find healthy takeaway choices . You are so inspirational!
I can wait wait to buy a vitamix blender to try your template for sauces and smoothies. Much love. Flower
PS: I just finished your online course on Udemy.
Oh I am so happy for you and thrilled to read your feedback!!! And yes, you will open up a whole new world of amazing food and meal possibilities with that Vitamix. Thank you so much for sharing this all with me Flower :)
Thank you, thank you, thank you, your advice and explanations are exactly what I need to get my eating back to where it should be. You are a God send🙂
You are super welcome! And thank you for your beautiful comment!
Thank you for these great ideas...I love these kinds of meals and this is a huge help.
You are very welcome Susan :) And thank you for your lovely comment.
Thankyou so much, I love your healthy food templates ✨👌🏽 it simply makes good sense.✨
You are very welcome! And thanks so much for your heart-warming comment :)
Thank you so much for explaining, glad to hear that ❤
You’re welcome 😊 and thank you for your presence here.
Simply the best, your lovely tone of voice doesn't affect my meditation, over the years followed many health practitioners, including the popular blood type diet, not forgetting the late Dr sebi, evita you are very blessed.
Thank you so very much, Winston! I am deeply moved by your feedback, and send my heart-felt gratitude and blessings your way.
I am learning so much from your videos. I just got your book on my Kindle and will read it tonight.
Fantastic to hear, Kathleen. I hope you enjoyed the book and wish you a lifetime of delicious plant-based meals that will nurture your health to provide the best healing and prevention.
Your templates and teachings are so helpful easy and informative. I enjoyed the smoothie this morning. Delicious.
Fantastic to hear you are enjoying the videos and my educational approach :)
She is amazing.. Meal templates are awesome. Love all you do.
Thank you SO much for your enthusiastic comment and feedback :)
Thank you very much for your healthy classes.
My sincere pleasure and thank you for your nice comment :)
So informative and well presented...and all the dishes look so colourful and delicious ....
So nice of you, Candise. Thank you so much!
This one video is what i have needed. I am not a great cook, but I think I can do this! Thank you!
Wonderful to hear Renee! For sure, I believe anyone can cook with the right approach and in a way that meets their personal needs. Hope you enjoy exploring and experimenting :)
Wow, love this video. Thanks 🙏
You are very welcome! Glad to hear you enjoyed it.
Ingenious! Easy and nutrition.
Great to hear you enjoyed it. Thanks for letting me know :)
Thank you... another brilliant ispiring and informative tutorial.l have been wanting for a while to incorporate more vegetables and raw and healthier options for our meals.You have opened a wide door to a potentially life changing way to enjoy the beautiful foods around us.l am so very excited to make a start.Thank you Thank you...absolutely delighted to have come across your tutorials.
So wonderful to hear! Thank you for sharing your positive enthusiasm and wonderful feedback. To your best health!
Incredibly informative.. TY TY TY
You are most welcome! And thank you for your feedback.
Outstanding gives me the confidence to tackle a new dish.
Excellent to hear, and thank you for sharing your feedback with me.
Thank You so much!
You are very welcome!
Teaching can't b better than this. Superb.
I appreciate your great feedback so much!
Excelentísimo! Gracias!
Con mucho placer! Gracias!
the template is really healpful and it is exactly what I was looking for and finding the need for in my life
That is so wonderful to hear. Thank you for sharing your feedback!
Thank you
You're welcome!
THANK YOU, EVITA! This way of eating is truly transformative--it's easy to follow, simple to prepare and delicious. I am excited about this new way of preparing healthy foods with your whole meal salads and Star meals. I know I can follow this and look forward to preparing my meals for myself and my husband and I've also shared this with my girlfriend and whoever I can share this with! You don't mention it but is microwave cooking not recommended?
The meals and sauces allow so much creativity and they are delicious!!! Thank you for your great work and sharing this truly transformational way of preparing and eating healthy, nourishing foods. :)
You are so very welcome Char! I was so delighted to read your enthusiastic comment and lovely feedback, which is so very meaningful and appreciated. The creativity and flexibility you speak of is exactly my hope and intention for teaching about healthy eating this way.
With regards to microwaving, that is correct, it is definitely NOT recommended. It is a nutritionally-destructive cooking method and a health risk, and if we are going to make the effort to eat the best food we can for optimal health, then it also matters how we cook that food. We want to maintain as much nutrient integrity as possible, and microwaving interferes with this.
For more help with understanding this, I have the following resources that may be of interest to you:
1. Article: 3 Kitchen tool that do not match an optimally healthy lifestyle (www.evolvingwellness.com/post/3-kitchen-tools-that-do-notmatch-an-optimally-healthy-lifestyle)
2. Online video cooking course, where I talk about the good and bad cooking methods, and teach how to cook food in healthy ways (www.udemy.com/cook-real-food/?couponCode=SITESPECIAL)
And this article from a third-party site (no affiliation) provides a good, quick summary of the problems associated with microwaves: www.safespaceprotection.com/news-and-info/microwave-oven-dangers/
Excellent video!
Thank you very much!
This looks good!
Thank you.
Thank you 🙏
My pleasure, and thank you for your comment.
I like to substitute the bean option at times with my falafel (baked not fried). However, I love your template style, very similar to the way I cook, and will be sharing it with friends who think it is "difficult" to go plant-based. Thank you.
My sincere pleasure, Lea! And thank you for taking action to share helpful info and empower others :)
@@Healthytarian My next goal is to help encourage more plant-based eating here in France. I plan to start with my little Mediterranean village...
@@Lea-rb9nc Fantastic to hear! Best wishes :)
Its Morel season! And I found a bunch...that's my mushroom of choice! Shitake is pretty close after that though🤤
Nice to hear, thank you for sharing.
I sometimes go to a fast food place like McDonald's when it's busy and order tea or coffee then sit down and eat some cooked whole foods that I brought in. A quirky idea perhaps but you never know how much it might influence those around you.
Great to hear you are enjoying your own wholesome and healthy foods and trying to inspire others.
Example 2 looks like it might also contain tofu in cubes. Is this true?
To be honest, I cannot recall what meal examples I used in this video, but if it is cube-looking, then yes it is either tofu or tempeh :)
What about Diabetics, is it ok to eat those carb foods you mentioned. I was alwsys told you have to cut your carbs.
Yes it is Vanessa. It is in fact the WAY to heal and reverse diabetes type 2! Sadly, too much bad information out there today that steers people in the wrong directions. Diabetes type 2 can be reversed in many cases completely with the right dietary approach, this being whole-food, plant-based, and there are lots of resources with backing science out there to help you do that. Some of the best are as follows below:
1. Dr. Fuhrman's diabetes healing program: www.drfuhrman.com/library/eat-to-live-blog/109/reversing-type-2-diabetes
2. Forks Over Knives: www.forksoverknives.com/ (If you have Netflix, start by watching the film "Forks Over Knives", and "What the Health"
3. Nutrition Studies: nutritionstudies.org/how-i-lost-weight-and-reversed-diabetes-with-diet/
It is not carbohydrate-rich foods that are the problem, but the high fat, high fried, and high junk diets that are the root issue. Best wishes!
My supermarket sells organic and non organic mushrooms. Each type of organic mushroom looks so similar to the non organic type, I often wonder if all the mushrooms are picked from the same batch and some are labeled organic and some are not. Also both organic and non organic are from the same company. How important is it to eat organic mushrooms? Thanks for your video!
Hi Dina, organic foods will often resemble their non-organic counterparts, but no, under normal conditions they come from two different sources. Most countries have clear regulations for organic food, which cannot be labelled organic if it isn't. Could someone lie or cheat the system? Of course, but generally speaking it is not a practice with reputable companies because that would be a big risk. For example, a consumer could send that food to a lab to be analyzed for pesticides, etc. So if at all possible, yes organic is best, even mushrooms because they will normally be grown under different conditions, mainly the type of fertilizers they use, etc. Mushrooms are best at absorbing things, especially toxins from their environment, so it pays to get good quality ones. However, always do what you can, when it comes to food being affordable. It is most important to eat our fruits, veggies, and mushrooms, and second to focus on eating them from the best, highest quality. Here is a resource to help you know quickly and easily the difference between organic and conventional mushrooms: www.whatsonmyfood.org/food.jsp?food=MU (you can look up other foods on that site too). And thank you so much for your nice comment and feedback. Best wishes!
Healthytarian Thank you for the reply. The information you provided is very useful and answered a long time question I had every time I went to buy mushrooms. Thanks for the link too. Organic mushrooms for sure. The price for organic is not that much higher compared to conventional but it’s always packaged in plastic, while the non organic is not and you can pick and choose and place in a small brown bag. I was wanting to get away from plastic which is why I had that question. If I go to whole foods they have the organic mushrooms loose, but not at my local supermarket. Organic mushrooms win either way! 😀
Great to hear Dina, and you are most welcome. And yes, I agree about the plastic too.
Can okra or artichoke be used??
Yes, indeed. You can use any vegetables that you enjoy to make these meals.
So organic canned corn, no bueno?
You can use organic canned corn, if you must and feel okay with canned foods, but it is not the ideal way to get the most benefits from it. First, the corn was processed to last in a can for long, and that includes nutrient loss, and second, it is sitting in a can for long, which increases can toxins exposure, such as BPA, etc. Fresh or frozen is best.
why not canned corn?
Any canned food is far less ideal than its fresh counterpart due to the processing and high-heat treatment that canned foods have to undergo. Fresh foods are unbeatable as they have the highest nutrient and health value. The more a food is processed, the less nutrition and health value it offers us.
@@Healthytarian thank you for your response snd sharing this information do I can melé better choices
@@patty518 You are very welcome.
Can a diabetic go vegan?
Absolutely! A vegan diet that is based on whole foods is actually THE WAY to most effectively heal, reverse and/or prevent diabetes type 2, and help with diabetes type 1. Please watch the film "Forks Over Knives" (www.forksoverknives.com/) to learn more, or read Dr. Joel Fuhrman's books: www.drfuhrman.com/learn/library/articles/76/reversing-type-2-diabetes
Healthytarian Thanks so much for your reply. I know that all type 2 people that have gastric banding or bypass surgery find that they have reversed their type 2 due to the high nutrient food they consume post op. I don't need bypass surgery but am looking for a high nutrient way of eating to see if I can reverse my type 2. I appreciate your information.
I really don't like mushrooms, it's there a substitute?
The mushrooms are optional Nina, so you don't have to use them. Although I do recommend trying them in different forms, as not all mushrooms have the same flavor or more slimy texture. Either way, if you don't use mushrooms, you can always focus on another vegetable you enjoy.