Join me on my whole food plant based eating adventure
Author: DIANA ZATT
Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.
The cold snowy weather and a surplus of sweet potatoes were the inspiration behind this hearty winter meal. I wasn’t sure how this was going to turn out and worried that the sweet potatoes would turn to mush. Instead it was such a success and even after reheating several times the sweet potatoes remained firm. This is day three of eating this chili and my mouth continues to water for it. If you are looking for something a little different then the standard kidney bean chili this recipe will not disappoint.
The cornbread was a wonderful addition to the meal and also completely whole food, plant based, no salt, oil or sugar. This will be a separate post.
Sweet Potato and Black Bean Chili with healthy cornbread
Ingredients
1 large sweet onion diced
3 garlic cloves minced
2 sweet potatoes peeled and diced
1 green bell pepper diced
1 4oz. can chopped green chilis mild; drained & rinsed
1 can no or low sodium black beans drained & rinsed
2 14.5 oz. cans diced and no salt added tomatoes (I get mine at Trader Joe’s)
2 cups low sodium or whole made vegetable broth
2 tbsp. tomato paste
1 tbsp. chili powder
1 tsp. smoked paprika
1/4 tsp. cayenne pepper
1 tsp. ground black pepper
Fresh cilantro for garnish
Directions
Sauté the onions and garlic in 1/4 cup water for 3-4 minutes until soft
Add the sweet potatoes and bell pepper cooking for another 5 minutes
Stir in the green chilis, chili powder, smoked paprika, cayenne and black pepper and cook for one minute
Add the black beans, diced tomatoes (including juice), vegetable broth and tomato paste and stir well
Bring the mixture to a boil then reduce heat and simmer for 30 minutes (or until the sweet potatoes are tender)
Serve with fresh cilantro
Completely healthy, flavorful, hearty and will warm you up on the coldest winter day
Being snowed in last weekend was a wonderful excuse to cook up a massive, restorative pot of soup. Chopping vegetables while taking in the warmth of a toasty fire and the sounds of classical music was the epitome of relaxation. Returning from a cold winter walk to the incredible aroma of the simmering soup was the perfect way to round off the experience. Finally, ladling the steaming hot creation into bowls and being able to enjoy it was my idea of a perfect Saturday.
This soup is simple and satisfying and a wonderful way to get your daily dose of cruciferous in. Blending it all together seems to meld the flavors creating a delicious yet ultra healthy meal.
Served with toasted mini baguette
Ingredients
1 sweet onion finely shopped
3 garlic cloves finely chopped
1 carrot thinly sliced
1 small green cabbage cored, quartered and chopped Note: let the cabbage sit for 40 minutes after chopping to maximize health benefitsof sulforaphane.
1 14oz. can roasted chopped tomatoes
2 tbsp. tomato paste
6 1/2 cups vegetable broth
1/2 – 1 tsp thyme
1 tsp black pepper
2 bay leaves
5 oz. green lentils
2 cups water
Fresh parsley to garnish
Directions
In a large soup pot sauté the onions, garlic and carrots using a small amount of water. Cook for about 3-4 minutes stirring frequently until the onions start to soften. Add the cabbage and cook for an additional 2 minutes.
Add the tomatoes, tomato paste, thyme, 1 bay leaf and black pepper then pour in the vegetable broth. Bring to a boil then reduce heat to low cooking for about 45 minutes until the vegetables are tender.
While the soup is cooking put the lentils in another pan with the remaining bay leaf and the water. Bring to a boil then reduce heat to low and simmer for about 25 minutes until tender. Drain off any remaining water and set aside. Notes: green lentils do not need to be soaked but soaking can improve the texture. Green, Le Puy and brown lentils are best for this soup because they remain firm. Yellow, red and orange lentils tend to get mushy – this is because they are hulled (skins removed).
When the soup is cooked allow to cool slightly then puree until smooth using a hand held blender, food processor or blender.
Return the soup to the soup pot and add the cooked lentils. Adjust seasoning as needed. Garnish with fresh parsley.
What a gorgeous bowl of soup that is 100% healthy and satisfying on a cold winter’s day.
I stumbled upon the most colossal head of cauliflower at the local farmer’s market last weekend. I mean this cauliflower was ridiculously huge and overflowing with potential for a delicious and healthy meal. My husband questioned my plan and I excitedly shared my vision for a vibrant cauliflower soup!
I love “soup Saturday.” It starts with waking up early to visit a market, inspecting the produce, and finding inspiration. The cutting, chopping, sautéing, and simmering are such joyful acts. Soon the kitchen is filled with a delightful aroma. Finally, bowls are filled with the hot concoction, and the grand finale is the first spoonful!
What’s special about this soup is, if the cauliflower is prepared the correct way, you will get your daily required serving of cruciferous vegetable. Cruciferous vegetables contain phytonutrients that help prevent DNA damage, stop the spead of metastatic cancer, and target breast cancer stem cells. Additionally, they help boost liver detox enzymes and boost immune function.
How do you prepare cruciferous vegetables for cooking?
Chop the vegetables up, wait 40 minutes, and then cook. Doing this creates the production of sulforaphane – the magic enzyme that helps heal the body!
To think this was once a colossal head of cauliflower!
Ingredients
1 large head cauliflower (any color)
1/4 cup chopped celery
1 sweet onion chopped
3 green onions cut in small pieces
3 cloves garlic
1/4 cup nutritional yeast
4 cups vegetable broth
1 cup unsweetened almond milk
1 tsp ground black pepper
1/4 tsp ground nutmeg
Directions
Preheat oven to 425 degrees. Cut the cauliflower into small pieces. Place the cauliflower and garlic on a cookie sheet lined with parchment paper. Spritz some water over the cauliflower and garlic. Roast for 15 minutes, toss, spritz with more water, and then roast for another 10-15 minutes.
While the cauliflower and garlic is roasting saute the celery and sweet onion in a soup pot using a little water.
Add the vegetable broth, roasted cauliflower, pepper and nutmeg and simmer for a few minutes.
Remove a small amount of the best cauliflower for garnish.
Puree the mixture using an immersion blender.
Add the almond milk and nutritional yeast and simmer on low for about 5 minutes.
Serve with the reserved cauliflower and cut up green onions as a garnish.
With the drop in temperature to the chilly 60’s, rain and ominous dark skies I decided to bust out the big green soup pot and declare the official start of soup season. After all it is September and, according to some meteorologists, September 1st marks the start of meteorological fall.
Of all the soups I could possibly kick the season off with – why navy bean soup? Well – it was a special request from my mother in law. When the call came in for navy bean soup in I sprung into action and hurried on over for the soup delivery. Did she like it? She LOVED it and, in fact, ate it all and requested more!
Ingredients:
1 pound dry navy beans
4 cups water
1 large Vidalia onion chopped
2 large carrots chopped
2 stalks celery chopped
2 cloves garlic minced
2 tsp. dried thyme
1/2 tsp. dried rosemary
2 bay leaves
2 tsp. ground black pepper
5 cups vegetable broth
1 cup unflavored almond milk
Directions:
Place the dried navy beans in a collander and thoroughy rinse under running water.
Put the 4 cups water in a large soup pot and bring to a boil. Put the beans in the pot and boil for two minutes stirring intermittently. Take the pot off the burner, put the lid on and let the beans soak for one hour. Pour the beans through a colander to drain the water.
Saute the onions, carrots and celery in a small amount of water in the soup pot.
Add the vegetable broth, beans, garlic, thyme, rosemary, bay leaves and black pepper and bring to a boil then reduce the heat and gently simmer for 1 hour and 30 minutes stirring occasionally until the beans are soft.
Add the almond milk.
Remove the soup from the stove and allow to cool down then puree using a hand held mixer or high speed blender.
Garnished with additional thyme and served with a Wasa crackerServed with a whole grain French baquette. Most baquette’s have zero or less then 1 gram of fat in a serving.
I had a bumper crop this summer. I picked four last week and there are three more almost ready to be harvested. And all this from just one plant!
I have always been fascinated with this shiny purple fruit.
The growth process of eggplants is interesting. It starts with a freshly pollinated flower shaped like a star that hangs downward like a pendant light. The flower is the most beautiful shade of violet and develops into a small egg-shaped fruit within a few weeks. As the fruit matures it turns into a stunning shade of deep purple when ready for harvest.
I recently found out the flowers and leaves of the eggplant are poisonous. The fruit itself contains a compound called solamine which is toxic when consumed in large quantities. For this reason eggplant should not be eaten raw. Baking or roasting significantly reduces the amount of solamine. I now know why the deer in my backyard feast on the tomato and zuccini plants but never touch the eggplant.
That gorgeous shade of violet
The egg shape is how the eggplant got it’s name. I love how glossy and purple-black the flesh is.
I typically just grill eggplant slices and eat them that way. Last week I started thinking about my mother’s eggplant parmesan. It was hands down one of my most favorite childhood meals. It was considered a healthier alternative to lasagna because the eggplant slices replaced the noodles but all that mozarella cheese cancelled out any possible health benefit! So I came up with my own healthy version of eggplant parmesan which is 100% plant based and 1000% delicious.
Ingredients:
1 eggplant cut in thin slices (leave skin on)
2 ancient sweet pepper cut in rings (or red bell pepper)
10 cherry tomatoes cut in half
2 14 oz. cans crushed tomatoes
2 tbsps. tomato paste
4 garlic cloves minced
2 tsp. oregano
2 tsp. ground black pepper
1 tsp. red pepper flakes
1 cup plant based milk
1 cup kale ribs removed cut into small pieces
10 fresh basil leaves cut in thin strips
Crushed tomatoes, tomato paste, eggplant, sweet pepper, cherry tomatoes, basil, kale, garlic, oregano, black pepper, red pepper flakes (almond milk not pictured)
Directions:
Heat oven to 400 degrees
In a large oven proof or cast iron skillet add the crushed tomatoes, tomato paste, plant based milk, garlic, oregano and red pepper flakes. Stir together. Bring to a simmer and cook for 3 minutes stirring intermittently. Add the kale and basil leaves and simmer for another 2 minutes.
Look at that wonderful creamy sauce!
3. Arrange the eggplant, ancient sweet pepper rings and cherry tomatoes in the creamy tomato sauce mixture. Sprinkle a little extra oregano, back pepper and ribboned basil leaves over the eggplant. 4. Bake for 35 – 40 minutes or until eggplant is soft.
Leave the skin on! The skin of the eggplant is edible and contains nasunin which is a special antioxidant that helps preserve and protect cell membranes Everything about this eggplant bake is absolutely delicious. It is so full of flavor and I don’t even miss the cheese.Impossible not to take seconds!Veggie comfort food at it’s best!
I hadn’t heard of it until I watched a cooking demonstration by Chef Tony, the culinary director of Sodexo, a trusted partner of University Hospitals, where I work. Chef Tony made it seem so easy and, in fact, it was!
Why chickpea tofu?
I happen to love regular tofu made from soybeans but not everyone is a fan. If you are someone who does not dig the taste or are concerned with the fact that soybean tofu is processed (although minimally) then chickpea tofu may be the way to go. Both are an excellent source of plant based protein.
This recipe for chickpea tofu is Chef Tony’s with a few exceptions. Instead of using salt I used miso paste. Miso is fermented soy beans, water and a lot of salt. Wait a minute – I thought salt was something that should be avoided? Well in a randomized study of individuals with stage 1 or 2 hypertension that were given two bowls of miso soup a day, those that consumed the miso soup ended up with lower bedtime blood pressure. It is thought that the miso had a diuretic effect by increasing sodium excretion by the kidneys. In summary, miso paste is green light. Check out this great video on miso paste.
Also, I substituted table sugar for date sugar. Table sugar is refined meaning it has been processed and has a glycemic index of 100. Date sugar is less processed and still retains many of the nutrients of dates including fiber and has a glycemic index of 55.
Lastly, instead of pan frying the tofu I baked mine in the oven. Pan frying requires the use of oils which can have health risks including inflammation, effects on cholesterol and toxins when exposed to high heat.
Very much like soy tofu, chickpea tofu has very little flavor. The garlic powder does help but serving with harissa sauce makes it much more palatable.
Chickpea tofu served with harissa sauce is a must
Ingredients for the Chickpea Tofu
1 cup chickpea flour (I make my own flour by running dried chick peas through a high speed blender)
1 tsp. miso paste
1/2 tsp. date sugar
1/2 tsp, garlic powder
Pinch of tumeric
2 3/4 cup water
Cornstarch
Directions for the Chickpea Tofu
Whisk together chickpea flour, date sugar, garlic powder and tumeric in a bowl. Pour 1 cup water and the miso paste into the mix and stir into a smooth batter. Set aside.
Pour remaining water into a saucepan, bring to a boil then reduce heat to medium.
Whisk the chickpea batter 6-7 minutes stirring constantly. The batter should have the consistency of pudding.
Turn off the heat and pour the batter into a silicone baking pan. Let cool 10-15 minutes at room temperature then transfer to refrigerator for at least 2 hours to set.
Flip the set tofu onto a cutting board and cut into small cubes. Blot off any water or moisture with a paper towel.
Preheat oven to 425 degrees.
Place the chickpea tofu on a pan covered with a silicone mat or parchment paper. Sprinkle a little garlic powder and a very light dusting of cornstarch.
Bake for 40 mintues flipping half way.
The chickpea batter thick like puddingI did not have a large silicone loaf pan so settled for using my pan with smaller individual loafs. I was able to make 4 little loafs.Cut into little cubes. The oven baked method is certainly not as crispy as pan frying but so much healthier.
Ingredients for the Harissa Sauce
4 roasted red peppers
1 red chili pepper (deseeded)
3 garlic cloves
2 tsps. white miso paste
1/2 lemon
1 tsp. smoked paprika
1 pinch cayenne pepper
1 tbsp. coriander seeds
2 tsps. caraway seeds
1 tsp. cumin seeds
Roasted red peppers, red chili pepper, garlic, miso paste, lemon, smoked paprika, cayenne pepper, coriander seeds, caraway seeds and cumin seeds
Directions for the Harissa Sauce
In a small pan stir the coriander, caraway and cumin seeds over low heat for about 30 seconds until fragrant.
Transfer all ingredients to a food processor and process until smooth. Add up to 1/4 cup water for desired consistency.
Harissa sauce is excellent with tofu but I also put it on veggie burgers, roasted vegetable and salad greens.
Sometimes in the heat of the summer there is nothing more refreshing then a nice bowl of gazpacho.
Gazpacho, originating from Spain, is a cold soup made from raw blended vegetables. Traditionally, gaspacho is an uncooked mixture of tomatoes and green pepper but it can also be a mixture of summer fruit like melons and berries or even summer greens.
The idea of a cold soup never crossed my mind until temperatures soared to 90 degrees last week. The thought of making a refreshing chilled dinner seemed incredibly appealing. It took about 10 minutes to whip this soup up in a blender and then like magic – instant dinner! I paired this soup with toasted Ezekiel sprouted 100% whole grain bread that I buttered with a little pureed avocado.
Creamy Cumber Gazpacho
Ingredients
4 large unsliced cucumbers roughly cut
1/2 avocado
1/2 cup fresh basil leaves
2 tbsp. fresh dill plus more for garnish
1/2 lemon
3-4 garlic cloves
1 tsp. ground black pepper
Vegetable broth (optional to adjust thickness of soup)
Cucumbers, avocado, basil, dill, lemon, garlic, black pepper, vegetable broth
Directions
Cut up the cucumbers and avocado
Add ingredients to a high powered blender
Blend until creamy
Add vegetable broth, if desired, for a thinner soup
When my Beautycounter friend Amy Carter shared her secret spinach muffin recipe that fooled even her tiny humans into thinking they were dessert, let’s say I was intrigued … and relieved because now there’s hope for all parents struggling to get their picky kiddo’s to eat their veggies. I wish I knew about this clever recipe when raising my kids.
#SpinachMuffinMagic is what I’d call it!
The recipe Amy shared was called Popeye Muffins from thegreenforks.com. I made a few changes to make it whole food plant based no salt, oil or sugar (WFPB no SOS) compliant and they turned out super delicious. My first attempt I used oat flour while in the second iteration I opted for chickpea flour. Much to my surprise there wasn’t a noteworthy difference between the two. This recipe strikes a perfect balance of sweetness, effectively masking any trace of spinach flavor. The dark green color may look intense, yet funny enough, it could pass as camouflage on St. Patrick’s Day. With everything healthy in this recipe the more your little leprechaun’s eat the healthier they will be!
Ingredients
2 cups oat or chickpea flour (you can make your own flour by processing rolled oats or dried chickpeas into fine powder)
2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/4 cup chopped raw pepitas
3/4 cup unsweetened almond milk
1/3 cup unsweetened applesauce
1 (6 oz. bag) fresh baby spinach
1/2 cup mashed banana (about 2 bananas)
1 tsp. pure vanilla extract
3 – 4 unsweetened dry apricots
Directions
Wisk together dry ingredients and set aside (flour, baking powder, baking soda, cinnamon, pepitas)
Place milk and spinach in a high speed blender until completely pureed. Add the banana, applesauce and vanilla and blend until completely mixed.
Pour pureed mixture into the dry mixture and fold together with a wooden spoon or plastic spatula until completely combined.
Fill silicone muffin pan with the batter 3/4 full.
Top the muffin batter with small pieces of dried apricots
Bake at 350 degrees for 20 minutes or until tootpick inserted in center comes out clean.
Kids that like to get involved will think the colors are pretty cool (but then that blows the secret of the hidden spinach) I think the apricots look like little nuggets of goldVery moist with very little crumbling
These scrumptious little muffins earn an A+ in flavor, are highly nutritious (packed with dense plant based protein) and are nearly impossible to just have one. They are super easy to make and delicious right out of the oven or chilled in the refrigerator. You can use whatever combination of veggies you like, throw in your favorites nuts or seeds and season to your liking – the possibilities are absolutely endless. These tasty gems remind me of little quiche lorraine’s without the crust and using tofu to simulate the eggs and nutritional yeast for a cheesy flavor. I haven’t quite decided whether these muffins should be on the breakfast, lunch or dinner menu – or maybe served as an appetizer or snack. Whatever you decide, I hope you find these healthy little muffins as irresistably delicious as I do.
Ingredients
1 red bell pepper chopped
1 serrano pepper chopped (seeds included)
1 medium zuccini cut in small pieces
5 button mushrooms cut in small pieces
3 green onions cut in small pieces (use both white and green parts)
2 garlic cloves minced
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. black pepper
1/4 tsp. tumeric powder
14 oz. container extra firm tofu (pressed for at least 30 minutes)
1/2 cup chickpea flour (see notes)
1 tsp. baking powder
1/2 baking soda
2-3 tbsp. dairy free milk
1/4 cup unsalted sunflower or pepita seeds or chopped walnuts (optional)
2 tbsp. nutritional yeast (optional)
Directions
Place 1/4 cup water in a skillet then add the chopped vegetables and spices (first 10 ingredients) and saute for 5 minutes or until water evaporates.
Process the tofu, chickpea flour, nutritional yeast (if using), baking powder and baking soda in a food processor. Add the 2-3 tbsp. of dairy free milk and process again until the mixture is smooth and dough like.
Place the tofu mixture, sauteed vegetables and seeds/nuts (if using) in a large bowl and mix together thoroughly.
Pour the mixture in a silicone muffin mold.
Bake in a preheated 350 degree oven for 35 minutes or until muffins are a golden brown. Wait until the muffins cool down completely before removing from the molds.
Such a savory aroma when sauteeing Eating one just isn’t enough!
Special Notes
You can use whatever vegetables appeal to you for a total of 2 cups chopped vegetables.
The nutritional yeast will give the muffins a cheesy flavor but is completely optional.
A tofu press removes excess water from the tofu. Failing to remove the water will result in a soggy muffins. If you don’t have a tofu press you can improvise as in the fourth and fifth picture.
This is the tofu press that I use called Tofuture. I purchased it on Amazone for about $22.oo.This is the block of tofu prior to pressingAfter 8 hours 200 cc of water was squeezed outDon’t have a press? No problem. Just wrap the tofu block in a clean dishtowel or several layers of paper towel and place in a large plate with a rim. Place a heavy object on top of the tofu like a frying pan. Place other weighted objects on the frying pan to weight it down even further. The water will soak into the towel and flow into the plate.
What is Tofu?
Tofu is made from dried soybeans that have been soaked, crushed and then boiled. The mixture is then separated into solid curds and soymilk. The curds are pressed into solid blocks which is the tofu. The Japanese word tofu means bean curd.
Plain tofu tastes bland but, like a sponge, it will soak up the flavors it is cooked in. Tofu is very low in saturated fat, rich in heart healthy unsaturated fat, has no cholesterol, is glutin-free and is an excellent source of protein, fiber and vitamins. Tofu is technically not considered a whole food because it is processed (although minimally). Despite this, it is still considered “green light”because of all the health benefits.
The inspiration behind this bread was a recipe from the Winter 2024 edition of Forks over Knives magazine for Irish Porridge Bread. I essentially used the same recipe but replaced the maple syrup with date syrup (the only approved whole food plant based sweetener next to molasses), used whole grain rolled oats instead of quick oats (less processed), crumbled the oats up a little bit in a food processor and added walnuts and dried apricots. The end result, in all honesty, was something more like cake then bread. Straight out of the oven it was a bit crumbly when cutting but once cooled it was nice and firm. This bread is so delicious and really moist. I made a loaf Saturday morning, by evening half of it was gone and come Sunday afternoon just a little sliver was left.
Ingredients
2 cups unsweetened plant based milk
3 cups rolled oats
2 tbsps. apple cider vinegar
2 tbsps. date syrup
1 tsp. baking soda
1/3 cup dried apricots cut in pieces
1/3 cup chopped walnuts
Directions
Preheat oven to 350 degrees. Line an 8″ x 4″ loaf pan with parchment paper.
In a small bowl mix the plant milk and apple cider vinegar together and let sit for 10 minutes. The mixture will curdle slightly from the acidity similar to, although not quite as dramatic, as buttermilk.
Add all the other ingredients to a large mixing bowl and stir together. Pour in the milk / apple cider vinegar mixture and mix thoroughly.
Pour the batter in the loaf pan. Bake for 1 hour or until golden brown. Allow to cool completely before slicing.
How could this possibly be so healthy when it tastes so sinfully delicious?
Know Your Oats
Steel-Cut Oats:
These are the healthiest oats because they contain the highest amount of fiber and are the least processed. They contain the whole oat kernel that has been cut into pieces with steel disks. It takes longer to cook steel-cut oats (30 – 40 minutes) but the result is a creamier and chewy porridge with the lowest glycemic index score of 53.
Rolled Oats:
These are often called old fashioned oats. The whole grains are steamed, flattened and flaked resulting in a softer texture then steel-cut oats. They are lightly processed. It takes about 5 minutes to cook rolled oats on the stove. The glycemic index score is 59.
Instant Oats:
These are rolled oats that are thinly cut to allow for quicker cook time – 1 minute. They are the most processed of the oats making them the least healthy choice. They have the highest glycemic index score of 83.
