Plant-Based

About Plant-Based

Plant‑based eating focuses on vegetables, fruits, legumes, whole grains, nuts, and seeds. To cover protein, combine legumes (beans, lentils, soy foods) with whole grains and nuts/seeds across the day. Use olive oil and a variety of herbs/spices for flavor.

Consider B12 in fortified foods or supplements per your clinician, and pair plant iron sources with vitamin C (citrus, peppers) for absorption.

FAQs

Do I need to combine proteins at each meal?

No—eat a variety of legumes, grains, nuts, and seeds across the day to meet protein needs.

Any nutrients to watch?

B12 from fortified foods or supplements, plus iron and zinc—pair plant iron with vitamin C for better absorption.

Recipes tagged "Plant-Based"

Smoky Lemon Chickpea & Whipped Feta Bowl

A vibrant, plant-forward Mediterranean bowl featuring smoky, pan-sautéed chickpeas, fresh crisp vegetables, and a luscious whipped feta and herb dressing. This recipe is designed for a quick, nutritious meal, balancing healthy fats, fiber, and protein within approximately 30 minutes.

Bowl Healthy Mediterranean+3

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Roasted Red Pepper & White Bean Soup with Basil-Pistachio Gremolata

A vibrant, naturally creamy soup packed with sweet roasted red peppers and hearty cannellini beans, elegantly elevated by a fresh, zesty basil-pistachio gremolata. This unique recipe is rich in flavor and nutrients, perfectly aligned with DASH diet principles for heart health.

DASH Heart Healthy High Fiber+4

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Golden Sunshine Nourish Bowl

A vibrant and nutrient-dense bowl featuring earthy turmeric-spiced lentils, sweet roasted root and cruciferous vegetables, and crisp greens, all brought together with a bright lemon-tahini dressing. This DASH-friendly recipe emphasizes whole foods, lean plant protein, high fiber, and bold, natural flavors for a truly satisfying and heart-healthy meal.

DASH Heart Healthy High Fiber+3

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Forest Embrace Fennel & Mushroom Stew

A deeply savory and aromatic low-sodium stew, bursting with the earthy umami of assorted mushrooms and the delicate sweetness of fresh fennel, all brightened by a vibrant lemon-herb infused broth. This wholesome dish is designed for optimal flavor without compromising on heart health.

Fennel Heart Healthy Low-sodium+4

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Spiced Chickpea & Kale Power Bowl with Golden Tahini Drizzle

A vibrant, nutrient-dense power bowl featuring crispy roasted spiced chickpeas, tender sweet potato, massaged kale, and a creamy, anti-inflammatory turmeric tahini dressing. Perfect for a satisfying and sustained energy meal during your intermittent fasting eating window.

Gluten-free High Fiber Intermittent Fasting+1

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Smoky Plantain & Black Bean Skillet with Cilantro-Lime Drizzle

A vibrant, hearty, and flavorful plant-based skillet combining sweet roasted plantains, smoky black beans, and colorful bell peppers, topped with a zesty cilantro-lime drizzle and crunchy toasted pepitas. This dish offers a delightful balance of sweet, savory, and tangy notes with satisfying textures.

Plant-Based

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Smoky Harissa-Maple Tempeh & Sumac Zucchini Noodle Bowl

A vibrant and flavorful plant-based bowl featuring pan-seared tempeh marinated in a smoky harissa-maple glaze, served over light zucchini noodles tossed with fresh herbs, chickpeas, and a tangy sumac-lemon dressing. Topped with toasted pumpkin seeds for crunch. This dish offers a unique fusion of flavors, providing a balanced meal rich in protein, fiber, and healthy fats.

Plant-Based

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Mediterranean Stuffed Eggplant with Whipped Feta & Za'atar

Tender roasted eggplant halves, generously filled with a vibrant, warmly spiced chickpea and bell pepper ragout, crowned with a light, tangy whipped feta infused with aromatic za'atar. A delightful vegetarian main that celebrates the wholesome flavors and textures of the Mediterranean diet.

Dinner Healthy Mediterranean+2

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Harissa Spiced Chickpea & Cauliflower Skillet with Creamy Tahini-Lime Drizzle

A vibrant and flavorful plant-based skillet dish featuring tender roasted cauliflower and chickpeas tossed in a spicy, aromatic harissa sauce. Finished with fresh spinach and topped with a refreshing and creamy tahini-lime drizzle, this meal is perfect for a quick, wholesome, and satisfying dairy-free experience.

Dairy Free Gluten-free Harissa+3

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Harissa-Spiced Cauliflower & Chickpea Quinoa Bowls with Lemon-Tahini Drizzle

A vibrant and satisfying dairy-free bowl featuring tender roasted cauliflower and crispy chickpeas coated in smoky harissa, served over fluffy quinoa, and brightened with burst cherry tomatoes, fresh parsley, and a creamy, zesty lemon-tahini dressing.

Dairy Free Gluten-free Plant-Based+1

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Golden Citrus Heart of Palm Scallops with Lemon-Herb Millet & Sautéed Rainbow Chard

A vibrant and elegant plant-based dish featuring pan-seared heart of palm "scallops" glazed in a zesty citrus-ginger sauce, served atop fluffy lemon-herb millet and nutrient-rich sautéed rainbow chard. A delightful blend of sweet, tangy, and savory flavors.

Gluten-free Healthy Main Course+2

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