Jeffrey Salazar
The WFPB, or whole-foods plant-based, diet is a vegan diet that cuts out all refined and
Characteristics and values of butter for a WFPB diet
| Characteristics | Values |
|---|---|
| Texture | Creamy |
| Taste | Similar to butter |
| Ingredients | Refined coconut, olive, almond, or avocado oils |
| Ingredients | Avocados, nuts, seeds, whole coconuts, and olives |
| Ingredients | Cashews, corn, polenta, and cauliflower |
| Use | As a spread on toast |
| Use | For cooking |
| Use | As a replacement for butter in baking recipes |
| Examples | Applesauce, mashed bananas, and pumpkin purée |
| Examples | Avocados, nut and seed butters |
| Examples | Hummus, cooked spinach, leftover veggies |
| Examples | Nuttlelex light, cashew butter, avocado |
| Examples | Corn butter |
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What You'll Learn
Avocados, nuts, seeds, olives, and whole coconuts
For those following a whole-foods, plant-based (WFPB) diet, it is important to stick with plant-based fats from foods that are in their unrefined, "whole-foods" state. This includes avocados, nuts, seeds, olives, and whole coconuts.
Avocados are a great source of healthy fats and can be used as a replacement for butter in baking recipes. They can be mashed and spread on toast, with a sprinkle of salt and lemon to prevent browning. Avocados can also be cubed and frozen, then defrosted as needed.
Nuts and seeds are also a good source of fats and can be used in moderation. Nut butters, such as almond butter and cashew butter, can be spread on toast or added to recipes. Tahini, made from ground sesame seeds, is another option that is considered minimally processed and rich in vitamins, minerals, and phytochemicals.
Olives are also part of the WFPB diet, and it is recommended to eat whole olives instead of olive oil. Similarly, it is better to eat whole coconuts instead of coconut oil, as the process of making oil removes the fiber from the original plant.
Some people on the WFPB diet may also choose to avoid oils altogether, as they are considered refined and processed. However, others may still include high-quality extra virgin olive oil in moderation.
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Nut butters
When choosing a nut butter, it is important to read the nutrition facts label and opt for a natural variety to ensure the product is free of unnecessary additives. Some popular options include peanut butter, which has the highest amount of protein per serving and is rich in antioxidants, and almond butter, which contains heart-healthy monounsaturated fats and vitamins and minerals such as vitamin E, magnesium, and calcium.
For those with peanut allergies, sunflower seed butter is a great alternative, providing nearly a quarter of the body's daily requirement for vitamin E. Pumpkin seed butter is another option, although it may be harder to find in stores and might need to be made at home. Cashew butter is one of the creamiest nut butters and can be used as a dairy replacement in recipes. Walnut butter, while lower in protein and fibre, has the most omega-3 fatty acids among nut butters.
When spreading nut butter on toast, a little can go a long way. A thin spread of nut butter can add a savoury element to your breakfast. Nut butters can also be used in cooking, such as stirring almond butter into oatmeal or using cashew butter in baked goods.
It is worth noting that some WFPB dieters avoid added salt and oils, so when purchasing or making your own nut butter, be mindful of added ingredients like rapeseed oil or palm oil, or salt.
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Hummus
While hummus is a perfect addition to a WFPB diet, it is important to note that almost all store-bought containers of hummus have added oil. Therefore, if you are eating an oil-free, whole-food, plant-based diet, it is recommended that you make your own hummus.
Ingredients:
- 1.5 cups of cooked chickpeas (canned or freshly cooked)
- 1/4 cup of chickpea liquid (also known as aqua faba)
- 1/4 cup of lemon juice (adjust as needed for taste and consistency)
- 2-3 cloves of garlic
- Salt to taste
- Optional: paprika for garnish
Instructions:
- Drain and rinse the chickpeas to remove any excess salt and preservatives.
- Add all the ingredients to a blender or food processor.
- Blend for 1-2 minutes or until the hummus is creamy and smooth.
- If the hummus is too thick, add more chickpea liquid or vegetable broth, a tablespoon at a time, until the desired consistency is achieved.
- Taste and adjust the seasoning as needed.
- Serve with carrot and celery sticks, sandwiches, wraps, baked potatoes, veggie/grain bowls, or even on toast.
This hummus recipe is a great base, and you can experiment with adding your favorite flavors. Some popular variations include cilantro jalapeno hummus, spinach artichoke hummus, and roasted red pepper hummus.
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Vegan butter
The whole-foods, plant-based (WFPB) diet cuts out all refined and processed foods, including oils and animal-derived products such as butter. This means that all vegan butter options are not necessarily WFPB-friendly.
Some WFPB-friendly vegan butter options include:
- Avocado, which can be mashed and spread on toast. It can be seasoned with salt and lemon to prevent browning.
- Nut butter, such as cashew butter, can be spread thinly on toast.
- Hummus, which can be made to your taste preference and spread on toast.
- Raw cashews can be used to add creaminess to mashed potatoes.
There are also several recipes for homemade WFPB-friendly vegan butter, which typically include a combination of plant-based fats such as cashews or sunflower seeds, nutritional yeast, and salt. These homemade vegan butters can be used in cooking and baking but may not be suitable for sweet baked goods.
Other Tips for a WFPB Diet
When following a WFPB diet, it is important to reduce the use of added oils. Some tips for reducing oil include:
- Using parchment paper or silicone mats to roast vegetables and potatoes without oil.
- Dry frying tofu to achieve a crunchy texture without oil.
- Substituting oil in baking recipes with applesauce, mashed bananas, or pumpkin puree to add moisture.
By following these tips and choosing the right vegan butter options, those on a WFPB diet can still enjoy their favorite dishes while adhering to the guidelines of the diet.
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WFPB-friendly toast toppings
Following a WFPB diet means cutting out all refined and processed foods, including oils, meat, dairy, eggs, and fish. This means that butter is off the menu, but there are plenty of delicious, healthy alternatives to use as toast toppings.
For a creamy texture, try mashing up an avocado and spreading it on your toast. You can add salt, lemon, or spices to taste. If you want to mix it up, try adding cherry tomatoes, radish slices, sprouts, or cucumber.
If you're looking for something sweeter, try a nut butter. Almond, cashew, peanut, and sunflower seed butters are all great options. You can top your toast with sliced fruit, seeds, and warming spices like cinnamon. For an indulgent treat, add some vegan chocolate sauce or a drizzle of agave syrup.
Hummus is another versatile option for toast toppings. You can keep it simple with just hummus and a sprinkle of spices, or add veggies like cucumber, tomatoes, and greens. If you're feeling adventurous, try a Mediterranean-style toast with hummus, mashed chickpeas, diced tomatoes, cucumbers, salad greens, and parsley.
For a savoury option, try making a tofu scramble or vegan deviled egg crostini. You can also add vegan bacon bits or tempeh bacon for a BLT-inspired toast.
Finally, don't forget about garnishes! Red pepper flakes, cinnamon, nutritional yeast, garlic salt, and black pepper can add a lot of flavour to your toast.
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Frequently asked questions
WFPB stands for whole-foods, plant-based. The WFPB diet focuses on consuming foods in their most natural form, which excludes heavily processed foods. It emphasizes plant-based foods while minimizing animal products and processed items.
The WFPB diet cuts out all refined and processed foods, including oils and butter. However, there are many butter replacements that are perfect for those following a WFPB diet. These include vegan butter made from refined coconut, olive, almond, or avocado oils, and plant-based fats from foods like avocados, nuts, seeds, whole coconuts, and olives.
Examples of processed foods to avoid on the WFPB diet include fast food, added sugars and sweets, refined grains, packaged and convenience foods, processed vegan-friendly foods, and artificial sweeteners.
The WFPB diet includes a variety of unprocessed foods such as fruits, vegetables, beans, whole grains, nuts, and seeds.
While the WFPB diet excludes animal products, some people following the diet may include small amounts of eggs, poultry, seafood, meat, or dairy depending on their specific dietary needs and preferences.
