Having spent more than a decade with a plant-based diet, it is safe to say that I have heard it all. “Where do you get your protein?” “Do you just eat salads?” “I could never give up cheese!” are the running commentaries from friends and family who thought I was nuts - pun intended - to live on plants alone. But, more than 10 years later I can tell you that eating more plants has been good for me and good for the environment, too.

There are so many evidence-based studies now confirming the medicinal properties of the foods we love. Better than supplements in their whole-food context, eating fruits, veggies, greens, beans, and grains can support healthy digestion, cardiovascular health and help to prevent a plethora of diseases. Not to mention - for those of us who are into selfies - they boost your natural glow, too. Did I hear you say that I’ll age more slowly if I eat more plants? Pile them on! 

For example, did you know that leafy greens like kale, considered one of the most nutrient-dense foods, is low on calories and rich in minerals, antioxidants, and vitamins that support cardiovascular help, reduce the risk of mental decline and support bone health? 

Cauliflower, an often underappreciated veggie, is chock-full of goodness including fiber to support gut health, contains antioxidants to reduce the risk of cancer, and can reduce your risk for dementia and liver disease, as well. 

And don’t be afraid to spruce up that plate with colors! Instead of worrying about fat, carbs, or protein ratios, make your plate as colorful as you can. This will give you a nice variety of plants which in turn will provide a wide array of medicinal benefits. For example, add a little red with tomatoes for heart health. Beans are fiber-filled and a great source of iron and protein. Plus, they are easy on the wallet, too.

And while we are talking protein, let’s talk quinoa. This superfood is a complete protein, meaning it contains all nine of the essential amino acids that our body cannot produce on its own. It was so beloved that the Incas referred to it as the "mother grain" and considered it a sacred gift from the gods. While technically a seed, their enthusiasm is well understood for this special dish that can be prepared similarly to rice and packs a nutritional punch.

You can boost the flavor of all of your favorites with a little help from your spice rack. Did you know turmeric has been scientifically proven to help prevent heart disease, cancer, and Alzheimer’s due to its incredible anti-inflammatory properties? Try adding some cumin to your next dish and reap the benefits including its anticancer properties and ability to regulate blood sugar. 

And my secret weapon? Nutritional yeast. These nutty, cheesy little flakes sent from the heavens are grown for several days on a sugar-rich medium like molasses. It is a complete protein containing all nine essential amino acids and trace minerals that help boost the immune system. “Nooch,” as it’s affectionately called, can also help regulate metabolism. When fortified, it contains B12, an important vitamin that supports the nervous system, brain function, and red blood cells. 

At the end of the day, we really are what we eat, so let’s make sure we are putting helpful foods into our bodies that let us glow from the inside out. 

Cauliflower Burrito Salad:

½ cup quinoa 

1 head cauliflower, chopped 

1 tbsp olive oil 

1 tsp cumin

1 tsp smoked paprika

¼ cup nutritional yeast

1 tsp turmeric

Salt and pepper

1 cup cherry tomatoes, sliced in half

2.25 oz black olives, sliced

1 cup cilantro, divided in half and chopped

1/2 red onion, chopped 

1 lime, zested and juiced

3 cups fresh baby spinach or any green you prefer

1 14 oz can of black beans, drained 

Tortilla chips (optional)

Dressing: 

½ of a ripe avocado

2 tbsp cup nutritional yeast

1 tsp cumin 

1 lime, juiced

½ cup water (more if necessary)

¼ cup cilantro 

1 clove garlic 

Salt and pepper, to taste

For the quinoa:

Cook according to package directions. 

For the cauliflower:

Preheat oven to 425 degrees. Chop cauliflower and toss with olive oil, cumin, smoked paprika, nutritional yeast, turmeric, salt and pepper. Roast for 20 to 30 minutes, until fork-tender. Check occasionally and toss to make sure it doesn't burn. While the cauliflower is roasting, assemble the rest of the salad.

For the tomato salad:

Toss tomatoes, black olives, ½ of the cilantro, and red onion with juice from one lime and a dash of salt and pepper in a small bowl. Put in the refrigerator. 

For the dressing

Toss everything in a blender and blend until smooth. Set in the refrigerator until ready to use. 

Assemble:

Place spinach in a bowl, top with desired amount of quinoa, black beans, cauliflower, and tomato salad. Drizzle with dressing, top with tortilla chips, if desired, and serve.

Story by Natalie Bencivenga /Photography by Laura Petrilla / Styling by Keith Recker