Plant and Fruit Based Diet & Recipes

Updated: May 29, 2021

Plant and Fruit based diet is an eating plan that provides guidelines on what you should eat, how to eat, the quantity you should eat to boost your health and prevent any disease. Whole foods are recommended in this way of eating. Plant and fruit-based diet involves a natural healing process. Lots of people believe in natural healing instead of taking modern medicines plant and fruit trees diet is one of the oldest and traditionally surviving, home remedy practices that has ever been followed. These are naturally grown products with no additives no fertilizers.

Some plants and fruits are organically grown which is meant to heal the body to increase body metabolism, to increase the blood flow, reduce fatigue etc. Some plant and fruit based diets are customized and prepared depending on specific body type

There are many diet programs, weight lose programs, cleansing programs available in the market; but which of this is more beneficial for you? Are you getting proper nutrition when you are on a diet? DO you need to cleanse your body? Do you need to have a calorie count? which is the best diet that your body will react to in a suitable manner and give you long-term benefits? Which diet does not have harmful side effects on your health? Are you on the proper diet? What are your health concerns? What are your goals? You have so many questions, you ask so many people, you not only end up being confused, you have a lot of information and you will have to sort through all the information and food lists to really understand what you want to do. Below is the Healthy eating pyramid chart as discussed by the Harvard school of Public Health.

The most beneficial, the best diet according to me is plan and through based diet there are a lot of health benefits in this type of diet. These are whole foods a limit or totally avoid animal products or fatty substance their main focus is on plants, vegetables, fruits, whole grains, legumes, seeds and nuts this blog is about the benefits of the plant and fruit-based diet.

A plant and fruit based diet is a diet which consists mainly of eating lots of vegetable and fruits and few nuts and legumes. Some people make a choice whether they totally want to be on a vegetarian diet, vegan diet or partial vegetarian, partial non-vegetarian diet and include dairy products. It’s a matter of personal choice. Specifically, "plant and fruit based diet" refers to vegan diets, which does not contain any fish or animal products, or dairy products. Some vegetarian diets prefer to be on all plant and fruit based diet, few nuts and legumes, no starchy products like rice or bread but add an egg for protein. They also drink lot of green leafy smoothies or veggie or fruit smoothies etc.

There is a misunderstanding because of gluten free diet that wheat is not healthy source of food, but that is not true. Wheat is a very good source of fiber, minerals and antioxidants.

The confusion that some food is not healthy for you is because of some of it’s ingredients like fructose, corn syrup, the way it has been manufactured or the cholesterol levels, insulin resistance or because of it’s saturated fat. Processed foods contain the toxins which are harmful. Some people believe that as the manufacturing process has changed over the years due to technology, modern wheat has become less healthy because of genetic modifications and farming techniques. But wheat is not one of the foods to be excluded. Besides the anti-oxidants present in wheat, it is said that wheat also has properties of anti-aging, it is a good source of iron, thiamin, niacin and Vitamin B6.

Studies have shown that as of the early 2000s, it was estimated that four billion people live predominantly on a plant and fruit-based diet. Healthy eating gives more emphasis on diet quality. The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet because there are some carbohydrates like potatoes that should be eaten in moderation because they have negative impact on blood sugar. Healthy Eating also means very less or to avoid sweet beverages, cold drinks, pastries, cakes which are very high in calories and increase your body weight and they have little or no nutritional value as per the American die chart. Eating healthy boosts body metabolism.

There are many types of diets out there, but it is not necessary that these diets would work for you for varied reasons. If you have diabetes or thyroid or allergies there are particular foods, you need to avoid. Just eating only organic food or going vegetarian or vegan or eating low-carb won’t help. Natural foods are the best. Plants and fruit-based diets are the best and the rest you need to have in moderation. We need carbohydrates, but too much of anything is bad; a balance is required.

There is so much to discuss when it comes to plant and fruit-based diets. There are so many healthy recipes. Fruit salads, veggie salads without dressings with just lime and little vinegar is one of the best diets. Squash, pumpkin, Spinach soup etc. are all healthy. Skip sugary drinks and limit dairy products and meat. Add plenty of nuts to your diet. Eating peeled almonds soaked in water overnight on empty stomach is very good for the brains. Drinking turmeric chai at least one cup a day with or without almond milk will benefit your digestion and stomach problems. Instead of drinking fruit juices or vegetable juices eat fruits for breakfast and take plant and fruit based vitamins for supplements.

Start your day with "Turmeric Chai" (you can skip out the tea bags to make Turmeric Milk or Golden Milk)

Ingredients :

Water 1 an half cup

Turmeric powder 1/2 tsp ( you can go stronger upto 3/4 tsp or 1/ inch

Pepper powder

1/2 inch ginger finely grated or 1/2 tsp ginger flakes

You can even add cardamom, cloves and cinnamon stick if you like; it adds to the flavor of the turmeric chai

Tea bags

Almond milk (optional)

Bring water, chopped turmeric or turmeric powder, ginger, cardamom, cloves, and cinnamon stick to a boil in a saucepan over medium-high. Reduce heat to medium, and simmer 5 minutes. Remove from heat. Add tea bags and addalmon milk.

This golden milk or chai is often used as a home remedy against colds, acidity and upset stomachs. The ingredients used to make golden milk/chai have antibacterial and antiviral properties which will protect your body from bacterial infections. The antioxidant and anti-inflammatory properties possessed by these ingredients will strengthen your immune system.

Bitter Gourd Juice

(Indian Karela)


1 small bitter gourd

lemon juice (optional)

salt (optional)

Slit the bitter gourd and remove the seeds. Then cut the bitter gourd into small pieces and put it into a juicer and add salt and lemon juice and blend the ingredients. To reduce the bitterness of the drink, add some honey or jaggery to it, or pair it with sweet fruits like apple or pears. Mix it with warm water and drink it on empty stomach at least two to three times a weak.

For better results or hypothyroid don't add salt or honey just mix the bitter gourd juice with lemon juice and drink it with warm water.

Thick Oat Milk Breakfast smoothie

Oatmeal has fiber, which is required by the body. Gluten free oats is better for diabetes and hypothyroid patients. Oats help you lower your cholesterol and enhances your immune system and helps stabilize your blood sugar.

Ingredients 1 cup quick oats

Almond milk 3–4 cups water 1 Tablespoons maple syrup or honey (optional)

berries (mixed)

4 to 5 raisins

1 banana

4 to 5 sliced almonds (optional)

Instructions 1. Boil water and add oats with water 2. Add oats, maple syrup/honey, fruits and water to a blender and blend for about 1 minute

3. Pour it out in a big glass and top it with almonds.

Squash Soup


1 large butternut squash, peeled and cubed

1 large onion finely chopped (optional)

2 tbsp oil (canola or olive)

1 tablespoon kosher salt,

1 teaspoon black pepper powder,

3 cups water or vegetable broth

1 teaspoon minced fresh ginger

1/4 teaspoon all spice powder (optional)


1. Cook the squash slightly

2. Then heat a pan, add oil and heat.

3. Now add the onions

4. When the onions turn golden brown add the ginger

5. Stir a bit and add salt, all spice powder and pepper powder

6. Now add the squash.

7. Stir it well and add the water/broth

8. Bring it to a boil

9. Taste for salt and pepper.

10. Grind the Mix in a mixer to make a thick whip or add some hot water and make it soupy as per your liking.

Note this recipe is simple to prepare and tasty. You can prepare pumpkin soup and spinach soup in a similar manner. Only in case of spinach leaves it needs to be cooked a lot more and the cooked broth can be used to grind it into a paste.