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 childhood comfort of a creamy egg salad sandwich doesn’t have to be left behind – it just gets a serious upgrade. I set out to recreate that nostalgic flavor in a way that actually supports how I eat now; and the results surprised me. This garbanzo bean salad delivers the same rich, satisfying texture, but with a bright, tangy kick from my “Shake Your Tahini” dressing that takes it to another level. It is hearty, fresh, and packed with flavor – so good, I made a big batch and happily ate it for three days straight. This isn’t just a substitute – it is a replacement worth craving.
Ingredients for the Salad
1 can unsalted or lightly salted garbanzo beans (chickpeas) drained, rinsed, lightly mashed
1/2 cup red or green bell pepper chopped
1 carrot chopped
1/2 cup red onion chopped
1/3 cup walnuts chopped
1/3 cup black raisins
1/3 cup unsweetened canned mandarin oranges drained, patted dry, cut in small pieces
Sprouted greens
Salad greens
Ezekiel 4:9 sprouted grain bread
Garbanzo beans, carrot, red bell pepper, red cabbage, red onion, mandarin oranges, walnuts, black raisins, sprouted greens, salad greens (not pictured)
Ingredients for Dressing
1/4 cup lemon juice
2 tbsp date syrup
2 tbsp tahini
1 tbsp Dijon mustard
1/2 tsp smoked paprika
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp ginger powder
1/4 tsp black pepper
Place all the ingredients in a jar with a lid and shake.This dressing is not only wonderful on this salad but also enhances grain bowls, leafy green salads, roasted vegetables, wraps, or as a dip.So yummy delicious!
Directions
Mix all the dry ingredients together
Stir in the dressing
Layer salad greens on top of toasted Ezekiel bread
Spread the bean salad over the greens
Top with sprouted greens
Cover with the second slice of toasted bread
Be different. Eat healthy. Feel strong. And shake your tahini!
Why daily movement might be the most powerful medicine you are missing.
Imagine if your doctor could prescribe a single pill that boosted your mood, increased your energy, improved your sleep, strengthened your heart, and helped protect you from chronic disease – all with minimal side effects. It would fly off the shelves. But what if that “pill” already exists – and it doesn’t come in a bottle?
Daily exercise is one of the most powerful and underutilized tools for improving both physical and mental health. From the rush of endorphins that lift your mood to the long-term benefits that support your brain and body, movement acts like a broad-spectrum medicine – one that is available to everyone, yet often overlooked.
When it comes to choosing the “best” form of aerobic exercise the answer might be far simpler than most people expect: walking. No complicated routines, no expensive memberships, no intimidating equipment – just putting one foot in front of the other.
Walking is accessible to everyone regardless of age or fitness level and it can be done almost anytime or anywhere. Whether it’s a quick loop around the neighborhood, a stroll during your lunch break, or a longer walk to unwind at the end of the day. It all adds up. Best of all it is completely free. The only real investment is a comfortable pair of sneakers and a bit of your time – making it one of the easiest and sustainable ways to tap into the powerful, feel-good benefits of daily exercise.
You have probably heard of the widely recommended goal of reaching 10,000 steps a day. While this is a great target to work toward, it is important to remember that everyone starts somewhere different. The key isn’t to jump straight to 10,000, but to begin at a level that feels comfortable and realistic for you. Maybe that’s 3,000 steps, 4,000, or wherever your current routine naturally falls. From there, a simple and sustainable approach is to gradually increase your daily steps by about 10% at a time. This allows your body to adapt without feeling overwhelmed and reducing the risk of burnout or injury. Over time, those small, consistent increases add up building endurance, confidence, and momentum – until that 10,000 step goal feels not only achievable but part of your everyday life.
A large meta-analysis published in The Lancet Public Health found that increasing daily step counts is consistently associated with lower mortality risk, with the greatest benefits occurring as people move from very low activity to into the range of 4,000 – 7,000 steps per day. While health benefits continue to increase beyond that, the gains tend to become more gradual at higher step counts. S0 – meaningful improvements begin well before reaching 10,000.
At the end of the day the goal is not perfection. The goal is consistency. Daily movement even in simple forms like walking can act as a powerful, natural “prescription” that supports both the body and mind. By starting where you are, choosing an activity that fits into your life, and gradually building your steps over time, you create a habit that is not only sustainable but transformative. Those small intentional efforts compound leading to meaningful improvements in energy, mood, and long term health. The most important step is the one you take today – because every step forward is an investment in a healthier, stronger, and more vibrant version of yourself!
Photo credits to my husband. AI helped to anonymize the walker and gave his furry friend some appropriate footwear.
“This creamy potato spinach soup is a healthy, whole food plant-based recipe made without dairy or oil. It is rich, comforting, and perfect for a quick vegan meal or cozy weeknight dinner.”
Fall is soup season for me. And … there’s no greater joy than unfurling my big green pot and crafting a healthy soup on a crisp autumn day. The goal was something simple and to use only the ingredients I had on hand at home. So I rescued a bag of potatoes starting to sprout and spinach beginning to wilt and transformed them into this wonderful soup. The beautiful thing about soup making is it is very forgiving and easy to prepare making it a practical comfort food for busy autumn days.
Soup is forgiving and easy to prepare making it a practical comfort food for busy autumn days
Ingredients
I medium yellow or white onion
2 cloves minced garlic
3 large carrots peeled and chopped
1 1/2 cups fresh spinach
3 – 4 large potatoes peeled and cut into chunks (I used Russets)
4 cups vegetable broth
1/2 cup raw unsalted cashews
1/2 cup unsweetened unflavored plant based milk
1 tsp black pepper
1 tsp dried thyme
1/4 to 1/2 tsp red pepper flakes
Directions
Soak the cashews in warm water for at least 4 hours (or overnight)
Sauté the chopped onions and carrots in a small amount of water until the onions are translucent (about 10 minutes)
Add the garlic and sauté for 30 – 60 seconds
Add the vegetable broth and potatoes and simmer until the potatoes are soft
Prepare the cashew cream by blending the cashews with the plant based milk in a high speed blender for about 1 minute
Add the cashew cream to the soup then blend the soup using a hand or immersion blender
Add the spinach and spices and cook for an additional 10 minutes
Served with toasted egg free baguette slices or toasted Ezequiel bread cut into croutonsSoaking the cashews is non- negotiable. If they are not soaked long enough the cream will be gritty or grainy and lack the desired creamy and velvety texture. On the other hand, soaking for too long (over 12-24 hours) will cause them to become overly soft, slimy, and develop a bitter taste due to fermentation. This is what the cashew cream looks like all whipped up! It is an excellent dairy-free alternative to cream, sour cream, or cheese sauces. It can be used in soups, stews, curries, mixed in mashed potatoes, as a topping over roasted vegetables, as a dip by adding herbs, spices or garlic. The possibilities are endless!Fall colors to inspire culinary creativityHappy autumn!
I’ve been on the hunt for a high-energy, plant based snack to fuel my workouts. While I have enjoyed the Good & Gather nutrition bars sold at Target, the apple pie flavor is the only one that truly aligns with a whole-food, plant based approach.
After scrolling through countless recipes, I kept running into the same issue – ingredients that did not fit with the clean, whole-food lifestyle I aim to follow (and is the mission of this blog).
So I decided to take matters into my own hands.
Using inspiration from a variety of recipes, I created my own version: simple and completely clean.
These no-bake truffle energy bites are made with 100% whole-food, plant-based ingredients – no added sugar, salt, or oil. They are ridiculously easy to make (10 minutes tops), packed with nutrients, and honestly … they taste almost too good to be healthy.
But what makes them special is how they fuel the body.
They are the perfect storm of energy:
Dates provide fast-digesting natural sugars for quick energy
Chickpeas and peanut butter deliver sustained fuel from complex carbs and healthy fats
Walnuts and chia seeds offer omega-3’s and a touch of protein for endurance
Cocoa adds a subtle caffeine/theobromine boost along with a natural mood lift
I wasn’t expecting much – just a quick, healthy snack before heading to the gym.
Three bites later … I had more energy then I knew what to do with.
No caffeine overload. No processed ingredients. Just real food.
I have seen this salad on the internet and decided it was time to make. I must admit I was drawn to it by the vibrant colors.
I switched mine up a bit to comply with plant based way of eating. Instead of feta cheese I used tofu. Unfortunately, my local market did not have the firm variety which would have looked nicer cut up in little squares.
My salad dressing was just a simple mixture of white vinegar, garlic powder, dried dill and black pepper.
The best part of this salad was using every part of the beet roots. I cooked the stems and leaves for about 5 minutes until tender, added red pepper flakes and a little bit of lemon juice. Delicious!
Ingredients
1 bunch cooked beetroots
1 seedless cucumber
Firm tofu
Fresh dill
Beets are a natural source of tryptophan and betaine which promote feelings of well being. Not only can beets add a pop of color to your plate but they are loaded with vitamins and minerals yet low in calories. Several studies have found the value of beets in lowering systolic blood pressure. This is due to the high levels of nitrates. The effect is only temporary, however, unless you eat beets on a regular basis.Many people think beet greens and stems are poisonous. This is not true. Every part of the beetroot is edible. They can be eaten raw or cooked. They can be mixed in salads, cooked as a side dish or blended in smoothies.
It’s hard to believe I hated loathed peas and carrots as a kid
A bag of frozen peas sadly stuffed in the back of the freezer, carrots that have seen their better day and an impending snow storm were the excuses for this Saturday soup.
When I was a kid I hated loathed peas and carrots. As an adult they have become two of my favorite vegetables. In fact – orange and pea green are my most beloved favorite colors.
This soup has a gorgeous medium to yellow green color, intense pure flavor and tastes honest to goodness delicious. Using frozen peas you can’t ask for an easier soup to make. In about 45 minutes it was ready to serve in front of a roaring fire and the freshly falling snow.
Ingredients
1 large sweet onion chopped
3 garlic cloves minced
2 celery stalks chopped
3 carrots diced
2 cups frozen green peas
4 cups unsalted or low sodium vegetable broth
1 cup unsweetened unflavored almond milk
1 bay leaf
1 teaspoon dried thyme
1 teaspoon ground black pepper
Nonfat Greek yogurt (optional garnish
Gorgeous, hearty and healthy
Directions
In a large soup pot sauté the onions in a small amount of water until translucent and slightly browned
Add the minced garlic and cook for another minute
Add the carrots and celery and sauté for about 5 minutes until slightly softened
Add the vegetable broth, frozen peas, bay leaf, thyme and pepper. Thoroughly stir the ingredients together. Bring to a boil then turn heat down and simmer for 30 minutes or until carrots and celery are soft.
Stir in the almond milk and simmer for 5 more minutes
Serve with a dollop of the nonfat Greek yogurt (optional)
Served with toasted sprouted whole wheat bread, a swirl of nonfat Greek yogurt and freshly cracked pepper.
Growing up my mom used to make potato pancakes. I started thinking about them today but my past attempts failed miserably. I didn’t want to go down the potato pancake rabbit hole again so today I decided to experiment with different ingredients.
It was a huge success.
These black bean and red pepper pancakes are good. I mean they are VERY good!
They remind me of something that would be on the breakfast or lunch menu at some little hole in the wall Mexican restaurant. Served with a side of salsa or healthy hot sauce and garnished with a little cilantro these little pancakes are mucho delicioso.
Crazy healthy and so tasty for breakfast, lunch or dinner!
Ingredients
1 1/2 cups whole wheat flour
1/2 cup cornmeal
1 tablespoon baking powder
1 tablespoon black pepper
1 1/2 cups unsweetened almond milk
1/4 cup unsweetened applesauce
1 red bell pepper finely diced
1 10 oz. package corn kernels
1 can salt free or low sodium black beans
4 green onions thinly sliced (white and green parts)
Salsa or healthy hot sauce
Cilantro for garnish
Directions
Thoroughly mix together the flour, cornmeal, baking powder and black pepper
Add the almond milk, applesauce, red peppers, corn, black beans and onions. Gently mix the ingredients together using a wooden spoon.
3. Heat a well seasoned cast iron or nonstick pan over medium heat until a few droplets of water dropped in the pan jump up and sizzle. 4. Spoon 1/2 cup batter for each pancake onto the pan making sure they don’t touch each other and until no more will fit. Cook until browned then flip over (about 2 minutes on each side). 5. Serve with salsa or healthy hot sauce and garnish with cilantro.
I made an exception to my “no oil” rule by using a cast iron skillet given to me many years ago by my father in law. I wiped the smallest amount of oil that I could on the pan to prevent the pancakes from sticking. Because I was frugal with the oil there was a little bit of sticking. This recipe yielded 12 pancakes and tasted even better the next day!
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.
