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“Constantly review your own
behaviour, but do not
Look at the
short-comings of others. Be harmonious and do
not contend with
others” Moon Lamp Samadhi Sutra
Declension of Feminine Gender words ending in ā
Vibhatti Ekavacana Bahuvacana
1. Paṭhamā ā ā, āyo
2. Dutiyā aṁ ā, āyo
3. Tatiyā āya ābhi, āhi
4. Catutthī āya ānaṁ
5. Pañcami āya ābhi, āhi
6. Chaṭṭhi āya ānaṁ
7. Sattamī āya, āyaṁ āsu
8. Ālapana e ā, āyo
For example: Vācā =
Vibhatti Ekavacana Bahuvacana
1. Paṭhamā Vācā Vācā, Vācāyo
2. Dutiyā Vācāṁ Vācā, Vācāyo
3. Tatiyā Vācāya Vācābhi, Vācāhi
4. Catutthī Vācāya Vācānaṁ
5. Pañcami Vācāya Vācābhi, Vācāhi
6. Chaṭṭhi Vācāya Vācānaṁ
7. Sattamī Vācāya, Vācānaṁ Vācāsu
8. Ālapana Vāce Vācā,
Word similarly declined are:
Avijjā = ignorance
Taṇhā = craving
Icchā = wish
Vipassanā = insight
Sikkhā = training
Mettā = universal love
Karuṇā = compassion
Muditā = alutruistic joy
Upekkha = equanimity
Saddhā = faith, confidence
Bhāvanā = meditation, development
Sālā = hall
Dhammasālā = preaching hall
Guhā = cave
Nāvā = boat
Pajā = mankind, people
Samudaya = origin, arising
Nirodha = extinction, cessation
Anta = end
Dīpa = island
pāṇātipātā = from killing
Micchācārā = from sexual misconduct
Musāvādā = from falsehood, lying
Meraya = fermented drink
Pamādaṭṭhānā = from that which beclouds the
Sikkhāpadaṁ = precept
Kuto = from where, whence
Samādiyāmi = saṁ+ā+dā = I voluntarily undertake
Viriya = energy, effort
Mūla = root
Domanassa = sadness, depression
Somanassa = joy
Nibbāna = cessation (of suffering), Ultimate
Adinnādāna = stealing
Kāma = passion, lust, sensuality
Sūrā = wine, liquor
Majja = intoxicating drink
Veramaṇī = abstinence or refraining
What do Buddhist believe?
Buddhist believe that the Buddha saw the truth about what the
world is like. They believe that nothing in the world is perfect, and that the
Buddha found the answer to why it is like this. They do not believe that the
Buddha was a god. He was a human being just like them. They believe that he was
important because he gained Awakenment, and he chose to teach other people
how to reach it too.
The Three Jewels
There are three Buddhist central beliefs. These are known as
the three jewels as they are felt to be so precious.
One important belief involves reincarnation: the concept that
one must go through many cycles of birth, living, and death. After many such
cycles, if a person releases their attachment to desire and the self, they can
attain Nibbana - a state of liberation and freedom from
July 29, ‘09
In our everyday conversations, we frequently use the words “You” and
“I”. What do we mean by the labels “You”, “I” ? You may say that we
are human beings. If so, what is meant by “human being” ?
According to Buddha’s teaching, a human being is the combination of
five ever-changing aggregates: matter, sensations, perceptions, mental
formations, consciousness - with no external forces whatsoever. We
shall consider each of these aggregates separately. We may note here
that each one of the five aggregates is the result of a cause,
according to the doctrine of dependent origination (to be dealt with
later) in Buddhist philosophy. We may also note that mind which plays
its role in the fourth aggregate of mental formations is according to
Buddha’s teaching one of our six senses, the other five senses being
seeing, hearing, smelling, tasting and touching. As our sixth sense,
mind plays its role for all our thoughts and ideas.
The combination of the five aggregates is always in an ever-changing
flux, which has no self, no soul. The so-called “I” is such a
combination in a flux, so also “You”, without self, without soul.
Buddhism stands unique in the history of human thought in denying the
existence of soul, self (‘atman’). According to the teaching of the
Buddha, the idea of self is imaginary, false belief which has no
corresponding reality and it produces harmful thoughts of ‘me’ and
‘mine’, selfish desire, craving, attachment, hatred, ill-will, conceit,
pride, egoism and other defilements, impurities and problems. It is the
source of all the troubles in the world — from personal conflicts to
wars between nations. In short, to this false view can be traced all
the evils in the world.
The Meaning of the Word Buddha
The term Buddha means “Awakened”. As he fully comprehended
the Four Noble Truths and as he arose from the slumbers of ignorance he is
called a Buddha. Since he not only comprehends but also expounds the doctrine
and awakens others, He is called a Samma-Sambuddha –a Fully Awakened One.
His Awaken-ness he was
a bodhisattva which means one who is
aspiring to attain Buddhahood. He was not born a Buddha, but became a Buddha by
his own efforts. Every aspirant to Buddhahood passes through the
bodhisattva period — a period comprising many lives over a vast period of time.
During this period he undergoes intensive spiritual exercises and develops to perfection
the qualities of generosity, discipline, renunciation, wisdom, energy,
endurance, truthfulness, determination, benevolence and perfect equanimity.
In a particular era there arises only one Fully Awakened Buddha. Just as certain
plants and trees can bear only one flower, even so one world-system can
bear only one Fully Awakened Buddha.
“Monks, there is
one person whose birth into this world is for the welfare and
happiness of many, out of compassion for the world, for the gain and
welfare and happiness of gods and humanity. Who is this one person? It
is the Tathâgata, who is a Worthy One, a Fully Awakened One ~
The Buddha was a unique being. Such a being arises but
rarely in this world, and is born out of compassion for the world, for the good,
benefit, and happiness of gods and men. The Buddha is called by many epithets,
among them The Great Physician, The Giver of Deathlessness, The Lord of the
Dhamma (Doctrine). As the Buddha himself says, “He is the
Accomplished One, the Worthy One, the Fully Awakened One.” The Buddha
had no teacher for His Awaken-ness. His knowledge of the secrets of all
existence was realized by himself through his own intuitive wisdom.
“Hard is it to be born a
man; hard is the life of mortals. Hard is it to gain the opportunity of hearing
the Sublime Truth, and hard to encounter is the arising of the Buddhas.~
Who is the Buddha?
One may think that the Buddha was a human. But the Buddha
denied this too. Once a Brahmin named Dona, approached the Buddha and
“Your Reverence will be a deity ?”
“No, indeed, brahmin, a deity am I not,” replied the Buddha.
“Then Your Reverence will be a god?”
“No indeed, brahmin, a god am I not.”
“Then Your Reverence will be a human being?”
“No indeed, brahmin, a human being am I not.”
“Who, then will Your Reverence be?”
The Buddha replied that He had destroyed Defilements which conditions rebirth as
a god or a human being and added:
“As a lotus, fair and lovely, By the water is not soiled, By the world am I not soiled; Therefore, brahmin, am I Buddha!”
The Buddha had discovered the path to liberation from the
cycles of continued rebirth in this world. Out of compassion for the world, he
shows the path and method whereby he
delivered himself from suffering and death and achieved man’s ultimate goal. It is
left for man to
follow the path.
Be islands unto
yourselves, refuges unto yourselves, seeking no external refuge; with the
Dhamma as your island, the Dhamma as your refuge, seeking no other refuge ~
Maha Parinibbana sutta”
These significant words uttered by the Buddha in his last
days are very striking and inspiring. They reveal how vital is self-exertion to
accomplish one’s ends, and how superficial and futile it is to seek redemption
through self-proclaimed saviours, and to crave for illusory happiness in an afterlife
through the propitiation of imaginary gods by fruitless prayers and meaningless
The Buddha was a human being. As a man he was born, as a
Buddha he lived, and as a Buddha his life came to an end. Though human, he
became an extraordinary man owing to his unique characteristics. The Buddha laid
stress on this important point, and left no room for any one to fall into the
error of thinking that he was an immortal being. This is important as he sets an
example for what we too can achieve if we are to put effort in practising his
Born a man, living as a mortal, by his own exertion he
attained the supreme state of perfection called Buddhahood, and without keeping
his Awaken-ness to himself, he proclaimed to the world the latent
possibilities and the invincible power of the human mind. Instead of placing an
unseen Almighty God over man, and giving man a subservient position in relation
to such a conception of divine power, the Buddha demonstrated how man could attain the
highest knowledge and Supreme Awaken-ness by his own efforts. He thus raised
the worth of man. He taught that man can gain his deliverance from the ills of
life and realize the eternal bliss of Nibbana without depending on an external
God or mediating priests.
He taught the egocentric, power-seeking world the noble
ideal of selfless service. He protested against the evils of caste-system that
hampered the progress of mankind and advocated equal opportunities for all. He
declared that the gates of deliverance were open to all, in every condition of
life, high or low, saint or sinner, who would care to turn a new leaf and aspire
to perfection. He raised the status of down-trodden women, and not only brought
them to a realization of their importance to society but also founded the first
religious order for women. He banned the sacrifice of unfortunate animals and
brought them within his compass of loving kindness.
“Driven by fear, men go for refuge to many places — to hills, woods,
groves, trees and shrines. Such, indeed, is no safe refuge; such is not the
refuge supreme. Not by resorting to such a refuge is one released from all
suffering. He who has gone for refuge to the Buddha, the Teaching and his Order,
penetrates with transcendental wisdom the Four Noble Truths — suffering, the
cause of suffering, the cessation of suffering, and the Noble Eightfold Path
leading to the cessation of suffering. This,
indeed, is refuge secure. By seeking such refuge one is released from all
~ Dhammapada 188-192″
He did not force his followers to be slaves either to his
teachings or to himself, but through teaching the famous
Kalama Sutta, granted complete freedom of thought and admonished
his followers to accept his words only after subjecting them to a thorough
He comforted the bereaved who had lost loved ones. He
ministered to the deserted sick with his hands. He helped the poor and
the neglected. He ennobled the lives of criminals and courtesans and accepted
them into his order of monks. The
rich and the poor, the saint and the criminal, loved him alike. His noble
example was a source of inspiration to all. He was the most compassionate and
tolerant of teachers.
I have heard that on one occasion the Blessed One was staying at
Varanasi in the Game Refuge at Isipatana. There he addressed the group
of five monks:
“There are these two extremes that are not to be indulged in by
one who has gone forth. Which two? That which is devoted to sensual
pleasure with reference to sensual objects: base, vulgar, common,
ignoble, unprofitable; and that which is devoted to self-affliction:
painful, ignoble, unprofitable. Avoiding both of these extremes, the
middle way realized by the Tathagata — producing vision, producing
knowledge — leads to calm, to direct knowledge, to self-awakening, to
“And what is the middle way realized by the Tathagata that —
producing vision, producing knowledge — leads to calm, to direct
knowledge, to self-awakening, to Unbinding? Precisely this Noble
Eightfold Path: right view, right resolve, right speech, right action,
right livelihood, right effort, right mindfulness, right concentration.
This is the middle way realized by the Tathagata that — producing
vision, producing knowledge — leads to calm, to direct knowledge, to
self-awakening, to Unbinding.
“Now this, monks, is the noble truth of stress:1 Birth is
stressful, aging is stressful, death is stressful; sorrow, lamentation,
pain, distress, & despair are stressful; association with the
unbeloved is stressful, separation from the loved is stressful, not
getting what is wanted is stressful. In short, the five
clinging-aggregates are stressful.
“And this, monks, is the noble truth of the origination of
stress: the craving that makes for further becoming — accompanied by
passion & delight, relishing now here & now there — i.e.,
craving for sensual pleasure, craving for becoming, craving for
“And this, monks, is the noble truth of the cessation of
stress: the remainderless fading & cessation, renunciation,
relinquishment, release, & letting go of that very craving.
“And this, monks, is the noble truth of the way of practice
leading to the cessation of stress: precisely this Noble Eightfold Path
— right view, right resolve, right speech, right action, right
livelihood, right effort, right mindfulness%2
Do you want EASY vegetables to grow in pots?
Do you want a garden, but don’t have the time, energy, or money for it?
Based on personal experience, scientific studies, and extensive research, I have created a list of 20 EASY Vegetables to Grow in Pots for Beginners.
The goal of this article is to provide you with the EASIEST Vegetables to Grow.
Also, I am providing the
necessary instructions on how to select the correct supplies, planting,
caring, harvesting tips, and answers to frequently answered questions.
Below, you will find the 20 EASIEST Vegetables to Grow in Pots.
You’ll notice squash, cucumbers, sweet corn doesn’t make the list. You can grow them in pots, but it takes too much work to be considered easy.
I also recommend purchasing your vegetable plants from Amazon.
Using seeds is too difficult and time-consuming.
Spinach is a nutritious vegetable that is grown in both cold and warm
weather. It contains high amounts of vitamin B6, B9, C, and Folic
You can plant it as early as spring and as late as early fall.
You can use it in salads, meat and fish dishes, and even eat it by itself.
Lettuce is another nutritious plant that is cold hardy and can flourish in warm weather. It is high in fiber and manganese.
You can plant it immediately after your last frost. You can also plant it throughout the summer and early fall.
Lettuce is great in salads, on sandwiches, or paired with meat and poultry.
greens are one of the most nutritious foods on this list. And best of
all, they can be grown at any time of the year. Asian greens contain
vitamins A, B, C, E, and K.
As with lettuce and spinach, Asian greens are great in salad, paired with meat and poultry, and cooked on its own.
Onions are the perfect vegetable for fiber, folic acid, and vitamin C.
They are a great cold weather vegetable that typically can only be planted in the spring.
They can be eaten raw, have on sandwiches, or added to a stir fry.
Green Onions are a great source of Vitamins A, C, & K. In addition, it is a good source of Folic acid and Riboflavin.
Green Onions is another cold hardy plant that can be planted immediately after the last spring frost.
This vegetable can be used in taboule, vegetable dishes, and meat and poultry dishes.
Radishes provide a great source of Vitamin C, Folate, and Potassium. It is one of the many easy vegetables to grow in pots.
Radishes are another cold hardy vegetable that can be grown in early spring and again in late summer.
This vegetable is great to pair with cheese, chicken, or in a vegetable salad.
Asparagus is one of my favorite perennial vegetables to grow in a
pot. It is a great source of vitamin A, C, E, and K. It also folate,
copper, and iron.
Asparagus can be planted immediately after the last spring frost.
The majority of consumers cook and eat Asparagus with butter as a side dish to their entree.
Artichokes are another great perennial plant that has a strong source of vitamins C, K, and Folate.
This is another vegetable you want to plant after the last spring frost and will come up every year.
Artichokes are a great vegetable that can be added warm and cold vegetable and entree dishes.
Peppers are my favorite vegetable. They are a great source of iron and vitamin C.
Peppers must be planted one month after your last spring frost. Any sign of frost or cold weather will kill your peppers.
Peppers have many uses. They are used in pasta dishes, stuffed with sausage, and added to salads.
Tomatoes were recently voted the most popular vegetable in the United
States. They are rich in vitamin C, potassium, and folate. This is
one of the surprisingly easy vegetables to grow in pots.
Tomatoes should be planted one month after the last spring frost. Any sign of cold weather or frost will kill the plant.
Tomatoes can be made into paste and sauces, added to salads, and vegetable dishes.
It should be noted that I recommend only planting cherry and grape
tomatoes in pots. Other tomatoes will take too much work and care to
make it on this list.
Swiss chard is one of the least known, but most beneficial
vegetables. This vegetable is rich in vitamin c, folic acid, iron, and
Swiss Chard is a cold hardy plant that can be planted in early spring and again in the summer.
This vegetable is used in fish dishes, salads, and or even eaten raw.
Kohlrabi is becoming an increasingly popular vegetable in the United
States. It is a high source of Thiamin, Folate, Magnesium, and
Kohlrabi can be planted immediately after the last frost and again in early summer.
This vegetable cooks with olive oil and other herbs. It serves well as a side dish.
If you follow my instructions carrots are incredibly easy to grow. And they are a great source of vitamin A, K, and potassium.
Typically, you will plant carrots one month after the last spring frost.
Carrots are eaten raw, cooked, in soups, and in meat dishes.
Broccoli is another fantastic vegetable for gardeners. It is a great source of protein, thiamin, and vitamin E.
Broccoli is a cold hardy plant that can be planted immediately after the last frost.
Broccoli is best served cooked with olive oil or cheese but also can be eaten raw.
Beets may not be a favored plant among gardeners, but it is high in
nutrients. It is an excellent source of fiber, folate, potassium, and
Beets can be planted immediately after the last spring frost and again in early summer.
Beets can be eaten raw. They can be pickled. And they can be served in many cooked vegetable dishes.
Kale has fastly become one of the most popular vegetables in the
world. This vegetable has fiber, protein, almost every vitamin, and
Kale is a cold hardy vegetable that is planted immediately after the last spring frost and again in early summer.
This vegetable is used in salads, smoothies, and entree dishes.
Eggplants are one of the most hearty vegetables on this list. They are a rich source of fiber, potassium, and vitamin C.
They should be planted at least a month after the last spring frost.
This type of vegetable is great for pasta dishes and as a side for entrees.
While there are many beans out there, green beans are the best for
pots. Green beans are a high source of folate, fiber, and potassium.
This vegetable should be planted 1 month after the last spring frost and again in early summer.
Typically, green beans are served as a side dish to pasta and other entrees.
How delicious are sweet peas? They are also very nutritious. These
vegetables are a high source of protein, riboflavin, and niacin.
Typically, you plant sweet peas about one month after the last frost and again in early summer.
Sweet Peas can be eaten raw right off the plant or cooked and served as a side dish to entrees.
Cauliflower is a very similar plant to broccoli in regards to how you
plant, care, and harvest it. It is an excellent source of fiber and
multiple B vitamins.
Cauliflower can be planted a little less than one month after the last spring frost.
Like Broccoli, cauliflower can be served raw or cooked with cheese or olive oil.
While this article is focused on EASY vegetables to grow in pots, there are also plenty of herbs I recommend growing in pots.
In addition to vegetables and herbs, there are also incredibly EASY fruits to grow in pots.
Not all pots are created equal. And while your plants may not care, selecting the appropriate pot will help make gardening EASY!
Below, are four types of pots that you can use.
If you are looking for the easiest pot to use then purchase plastic.
*If you plan on keeping your plant inside, I would recommend purchasing a saucer with it. This will prevent any water from getting onto your floor.
Don’t listen to what a gardening mom says. When it comes to pots, size matters.
You should purchase a container that is 25% to 50% bigger than the
root ball of the plant. The root ball is the bottom of the plant.
If you want to make growing
vegetables easy then buy a bigger pot. Bigger containers hold more soil
which will hold more water. This means less watering for you.
Typically, you want a pot that is 12 inches wide by 12 inches deep.
The perfect size for herbs and small vegetables is 5 gallons. For
larger vegetables like tomatoes and herbs then I recommend purchasing a
Soil is arguably the most important supply needed for growing vegetables in pots.
If you do not have the right soil your plants may not grow, bear fruit, and can even die.
For any type of vegetable, you plant in a pot then purchase Potting Soil.
It is that Simple!
I personally use and recommend Miracle-Gro Moisture Control Potting Mix.
This is the perfect mix for beginner gardeners. It is easy to use and it helps prevent over and under-watering.
If you want an organic option then use: Fox Farm Organic Potting Soil
If you want minimal frustration with planting, caring, and harvesting your vegetables from pots then you’ll need a few tools.
You will need the following:
First, you will want to determine your last spring frost date. The best way to determine this is by using the USDA Plant Hardiness Zone Map for your zip code.
To plant your vegetables, you will first want to take your pot and
place it in an area that either gets direct or partial sunlight. Where
you place, it depends on which vegetable you use from the above list.
You will then fill your pot with your potting soil. Fill it to about 3 inches from the top.
Next, you will dig a hole based on your vegetable. To see how deep
and how far apart you should plant your vegetables please see the list
You will then cover the base of your plant. The base of your
vegetable is where typically a few inches above its root ball. If you
have purchased a vegetable to plant from Amazon or a local garden store
the root ball will be where the plant meets the “soil mix”.
If you are interested in planting several vegetables in one pot then I recommend using my pairings below:
Immediately after planting your vegetable you will want to add
fertilizer. Apply it per the instructions on the back of the fertilizer
For a fertilizer that will work on all your vegetables then I recommend Miracle-Gro All Purpose Plant Fertilizer.
You will then water your plant for about 10-15 seconds.
If you want to care for your vegetables in the easiest way possible then there is only one thing you need to do.
Depending on the vegetable you plant you will want to water your
plant one to two times a week. Spend about 10-15 seconds watering each
If you thought caring for your vegetables in pots was easy then you will be amazed how easy it is to harvest your vegetables.
All you need to do is pick your vegetables when it is ready.
Honestly, it is okay to pick your harvest a little early or a little
late. And if you are still unsure use my harvest time in the above
section and you cannot go wrong.
All you have to do to harvest your crop is pick your vegetable from
where it meets the branch it is growing on. If it is a leafy vegetable
just pinch and pull. If it is a vegetable like a pepper or a tomato
twist it from where the vegetable meets the branch.
to harvest early and often. This will encourage new growth. This will
also allow you to get a second planting in for certain vegetables.
When you are finished harvesting your plant you can pull it and
compost it. Please review my composting article for more information:
There are many uses for vegetables. Regardless of the use,
vegetables are a great wait to add essential vitamins and nutrients to
As you can tell by now, Growing Vegetables in Pots can be easy and fun!
If you want to have the greatest chance of success then you’ll want to plant one of the 20 EASY Vegetables to Grow in Pots above!
Also, there are plenty of herbs and fruits that can be easily planted in pots.
If you want to make the best use of your space don’t forget to plant
two to three kinds of vegetables, herbs, and fruits together.
Regardless of what you plant, make sure you:
If you thought this article was helpful, I highly recommend reading my favorite article:Vegetable Gardening
Happy Independence Day 🏊♂️ swim for Freedom, Liberty, Democracy, Equality, Fraternity and for Eternal Bliss as Final Goal.
While you may be familiar with vegan diets and even raw food diets, have you ever considered combining the two?
The “raw vegan diet” blends these concepts to create a plant-based, raw vegan meal plan with lots of whole foods.
Let’s explore the basics, benefits and drawbacks of the raw vegan
diet to see if it’s appropriate for you. Then you can try out this diet,
starting with a 7-day raw vegan meal plan below.
As mentioned, the raw vegan diet combines concepts of “raw food
eating” and veganism. Below is a table that shows the components of the
raw vegan meal plan.
|Raw Food Diet Principles||Vegan Diet Principles|
|Eat only raw, uncooked foods like fruits, vegetables and nuts||Avoid all animal foods like meat, poultry and seafood|
|Emphasize unprocessed foods like soaked grains and fresh juices||Avoid all animal-based foods like milk, butter, gelatin, honey and eggs|
|Eat lots of simple, whole foods||Avoid foods that contain animal ingredients and/or animal-based ingredients|
|Avoid refined sugars, packaged snack foods and bakery items||Eat only foods that come from plants, nuts and seeds|
|Raw foods contain more nutrition than cooked foods (allegedly)||Use alternative dairy sources like almond milk, soy milk and vegan cheese|
A big benefit of the raw vegan diet is that it’s high in fruits,
vegetables, grains, nuts and seeds. It also emphasizes limiting
processed foods for whole, more natural foods.
Before you jump straight into a raw vegan meal plan, there are
important things to consider. This diet is not suitable for everyone.
Talk to your healthcare team prior to starting.
|Raw Food Diet Issues||Vegan Diet Issues|
|There’s little evidence to support that raw foods have more nutrition than properly cooked foods. 4||Can put you at risk for nutrient deficiencies in protein, calcium, B12, iron, and vitamin D. 3|
|Not cooking food to proper temperatures can put you at risk of foodborne illness. 2||Not necessarily healthier than a diet that includes animal-based foods.|
|Should not be consumed by people with a compromised immune system.||Won’t make you lose more weight than a non-vegan diet (even vegan diets need a calorie restriction).|
|Requires strict, safe food handling like washing your hands, cleaning your produce and avoiding cross-contamination. 1||Need lots of planning to make it a well-rounded diet with complete nutrition.|
Let’s go over what you need and how to get started. Plus, don’t forget about our 7-day raw vegan meal plan below!
The best way to do this diet is to make sure you’re well-equipped
with nutritious foods. The more variety, the more complete your
nutrition profile will be. Any good vegan diet (and especially a raw
vegan meal plan!) should be rich in:
You’re supposed to eat uncooked food while on a raw vegan meal plan. But, don’t just leave stuff on your countertop.
Make sure you store items in the fridge, freezer or at room temperature, depending on the food. Here’s a handy fruit and vegetable storage guide!
Cooking helps to kill certain bacteria, but since the goal is to
consume raw food, you’ll have to minimize contamination risk in other
Wash your hands and cooking surfaces before, during and after meal prepping.
Here’s another safeguard against foodborne illness. Many fruits and
vegetables should be properly rinsed and cleaned prior to eating.
Contaminants from animals, soil, water — and even bacteria on
someone’s hand — can end up on your produce. That’s why it’s really
important to wash your produce before cutting and peeling. Otherwise,
bacteria can enter through a cut in the fruit or vegetable’s skin!
Some quick washing tips from the FDA: 1
Want to try the raw vegan diet? Here’s a simple raw vegan meal plan
to help you get started. Remember: A true raw diet involves no heating
or cooking your meals, so if you want to follow a raw vegan meal plan
don’t use heat when making your meals.
Breakfast: Chia pudding with fresh sliced peaches and raspberries. Add cinnamon, nutmeg and walnuts if desired.
Lunch: Salad bowl with julienned carrots, cabbage
and zucchini. Add edamame and bell peppers. Drizzle with cold-pressed
avocado oil and sesame seeds.
Dinner: Raw miso soup with marinated mushrooms, dried wakame and blended cashews for creaminess.
Snack: Mixed nuts.
Breakfast: Cobbler with a crust made from ground
almonds, coconut oil and dates (all blended in a food processor). Add
mango and garnish with mint leaves and agave.
Lunch: Raw carrot zoodles topped with homemade peanut sauce, ginger and lime.
Dinner: Riced cauliflower sushi wrapped in raw nori.
Snack: Fresh fruit.
Breakfast: Banana “sushi” (sliced banana) topped with nut butter, seeds and goji berries.
Lunch: Creamy gazpacho made from soaked cashews,
coconut milk and cucumbers (all blended). Add lemon juice, garlic and
other spices. Garnish with pine nuts.
Dinner: Stuffed avocado halves with chickpeas, cucumber and soaked quinoa.
Snack: Apple with homemade nut butter.
Breakfast: Fruit skewers with pineapple, strawberries and melon. Dip into maple syrup, honey and/or chia seed pudding.
Lunch: Lettuce boats filled with avocado, tomatoes,
alfalfa sprouts, julienned carrots and shredded cabbage. Add a dollop of
homemade lemon-tahini dressing.
Dinner: Cauliflower rice with raw veggies and edamame. Top with lime juice and cold-pressed oil.
Snack: Banana “nice” cream (frozen banana blended with non-dairy milk).
Breakfast: Smoothie made with banana, pineapple, non-dairy milk and ground flax seeds.
Lunch: Stuffed peppers (or mini peppers) with thick garlic, lemon and cashew schmear.
Dinner: Zoodles with avocado pesto sauce.
Snack: Homemade hummus with veggies.
Breakfast: Raw oatmeal (soaked overnight) with homemade nut butter, apple slices and cinnamon.
Lunch: Tomato, basil and avocado salad. Slice the
tomatoes and avocados into disk-shaped pieces. Top with basil and a
drizzle of cold-pressed olive oil.
Dinner: Raw zucchini lasagna with tomato, hummus and pesto.
Snack: Dried fruit with nuts.
Breakfast: Peanut butter and banana smoothie with homemade nut butter, frozen banana, unsweetened cocoa powder and soy milk.
Lunch: Veggie lettuce wraps with savory dipping sauce.
Dinner: Raw veggie pizza. Blend the crust with
ground pumpkin seeds, hemp seeds, sunflower seeds, walnuts, water and
lots of seasoning. Spread on a pesto blend and add raw veggies like
tomato and soaked mushrooms.
Snack: Raw flaxseed crackers with guacamole.
This simple raw vegan meal plan is a great start for anyone looking
to try a raw and vegan diet. If you’re interested in other raw diets,
check out our raw food detox diet guide.
Amanda A. Kostro Miller is a Registered Dietitian from Chicago with
experience in nutrition counseling, weight loss and medical nutrition
therapy. Early on in her career, she worked with United States
veterans, patients with eating disorders and those with a variety of
acute and chronic diseases. She currently writes nutrition content for
websites, blogs and medical software. Amanda also creates podcasts, meal
plans and weight loss guides for a variety of audiences.
Aside from nutrition, Amanda is a military wife and technically-trained professional dancer who performs worldwide.