By Katreena X.

A plant-based diet is composed of food mainly sourced from plants and is made up not only fruits and vegetables, but also includes nuts, seeds, oils, whole grains, legumes, and beans. This diet can be divided into the following types:

Vegan - excludes all food that contains animal products and by-products (meat, fish, dairy, eggs)

Vegetarian - a similar, but less restrictive diet than vegan, but depending on the type, allows certain animal byproducts in the diet. This can be further divided into lacto-ovo-vegetarian (permits dairy and eggs), ovo-vegetarian (eggs), and lacto-vegetarian (dairy)

Pescatarian - includes eggs, dairy, fish, and other seafood in the diet, but no meat and poultry

Flexitarian or semi-vegetarian - permits small amounts of meat, fish, eggs, and dairy in the diet

Regardless if you’re easing into starting plant-based eating, or have been a long-term vegan, here are some simple and easy plant-based recipes you can try.

Greek salad

Serves 6

15 minute prep time

Typically served from early spring to the early part of fall, this salad can be served on its own or as an entree to a hearty meal. This salad is best enjoyed fresh, but when stored in an air-tight container in the fridge, can last up to 2 days.

Ingredients:

1 medium red onion, thinly sliced into half-moons

4 medium tomatoes, cut into wedges or large chunks

1 cucumber, sliced into ½” thick halves

1 green bell pepper, sliced into rings

Kalamata olives added to liking

Dressing

4 tablespoons olive oil or plant-based omega oil

1-2 tablespoon red wine vinegar

½ tablespoon dried oregano

Pinch of salt

Feta cheese

Procedure:

Combine onion, tomatoes, cucumber, and bell pepper in a large bowl. Add pitted Kalamata olives to liking and season lightly with salt and oregano.

Drizzle oil and red wine vinegar over the salad and toss lightly, being careful not to overmix.

Add feta cheese blocks on top, and sprinkle more oregano to garnish.

Jackfruit Tacos

Serves 8

25 minutes prep and cook time

Perfect for a quick and filling weeknight meal, these tacos lack meat but don’t compromise on flavor.

Ingredients:

For the jackfruit

2 20 oz cans green jackfruit in water or brine, rinsed, and chopped into thin slices

1 tablespoon light oil

1 yellow onion, sliced

4 cloves garlic, minced

½ cup vegetable broth or water

1 tablespoon agave

½ lime, juiced

2 teaspoons chili powder

1 teaspoon cumin

1 teaspoon smoked paprika

¼ teaspoon salt

Tacos

8 taco shells

1 avocado, sliced

¼ red onion, thinly sliced

¼ cup cilantro, roughly chopped

Lime wedges

Procedure:

Heat oil in a large pan over medium-high heat and sautee onions and garlic until the onions have softened and started to brown.

Add jackfruit, broth, agave, lime juice, and spices to the pan and cover. Lower heat and let simmer until jackfruit has softened and half of the liquid is absorbed.

Mash the jackfruit with a potato masher to achieve a shredded texture.

Let the jackfruit cook a little longer if you find the mixture too wet, or add a little vegetable if the mixture is too dry.

Assemble tacos by adding a scoop of jackfruit, topped with an avocado slice, some red onion slices, cilantro, and a splash of lime or hot sauce to taste.

Seed and Oat Crackers

Serves 6-8 

1 hour 30 minutes total prep and cook time

Served on their own or with cheese and dip, these crackers make the perfect nutrient-filled snack. When stored in an air-tight container, these crackers could last you the whole week.

Ingredients:

⅔ cup rolled oats

½ cup raw sunflower seeds

¾ cup raw pumpkin seeds

½ cup chia seeds

⅓ cup whole flax seeds

2 tablespoons poppy seeds

Salt

2 tablespoons extra virgin olive oil

2 tablespoons maple syrup

1 ½ cups hot water

Procedure:

Line an 18 x 13 inch rimmed baking sheet with parchment and preheat the oven to 350 degrees F.

In a large bowl, combine the oats, sunflower seeds, pumpkin seeds, chia seeds, flax seeds, poppy seeds, and salt.

Pour in olive oil, maple syrup, and hot water and mix everything with a rubber spatula. Let the mixture rest for 15 minutes.

Stir the mixture and make sure any liquid is evenly dispersed, then pour onto the prepared baking sheet.

Place another parchment sheet on top, and using your palms, press and spread the mixture into an even layer (⅛ to ¼ inch thick).

After making sure that the mixture is spread evenly throughout, remove the parchment sheet and sprinkle it with salt to taste.

Bake for 1-hour, or until golden brown and crisp, and break into irregular pieces.

Chocolate Smoothie Bowl

Serves 1

5 minutes prep time

This creamy yet decadent smoothie bowl makes a great breakfast or snack and can be prepared and stored in advance.

Ingredients:

1 cup coconut milk yogurt

1 frozen banana, cut into chunks

1 tablespoon chia seeds

1 tablespoon cacao powder

Toppings:

½ banana, sliced

1 tablespoon chocolate shavings

1 tablespoon chopped peanuts or any nuts of your choice

1 teaspoon chia seed

Procedure:

Add coconut milk yogurt, frozen banana, cacao powder, and chia seeds into a blender and blend until the mixture is smooth and creamy.

Pour into a bowl and garnish with banana slices, chocolate shavings, chopped nuts, and chia seeds.

Eating well-rounded plant-based meals provide not only physical health benefits like lowering the risk of heart disease, improving gut health, and maintaining healthy cholesterol levels, but may also improve your overall mood and mental well-being.

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