Plant-based eating focuses on choosing primarily a variety of nutrient-rich, plant-derived foods such as vegetables, fruit, whole grains, legumes, nuts and seeds, with smaller amounts of dairy products, fish, poultry and meat. The good news is that plant-based eating has been associated with reduced risk of chronic disease, including type 2 diabetes and cardiovascular disease, as well as contributing more vitamins, minerals and fiber to one’s overall diet.1,2,3

Four Plant-Based Recipes You’ve Been Looking For

So now that you know this, you’re probably ready to create some delicious plant-based dishes. Don’t know where to start? Rest assured, with these recipes, you’ll be able to give your family flavorful, plant-based dishes that are as filling as they are nutritious.

1. Butternut Squash and Brussel Sprouts Rice: This dish is a complete – and quite colorful – meal option that everyone will love. The butternut squash and Brussel sprouts make this a nutritious meal, while the onion and balsamic give it a light sweet touch.

2. Chimichurri Portobello Rice: With portobello mushrooms standing in for meat, this dish is sure to please your loved ones. And with the chimichurri, everyone will enjoy a touch of fresh parsley in every bite.

3. Southwestern Black Beans, Brown Rice and Quinoa: Think of this dish as the rice and beans your family loves, taken to another level of yum! The bell peppers provide a sweet crunch, while the quinoa adds a hearty touch of nutrition in every bite. Enjoy!

4. Lemon Asparagus Pasta & Cauliflower: With this dish, you can count on these three things: 1) you will love every crunchy bite thanks to the cauliflower and toasted nuts. 2) the pasta and white beans make this a hearty dish. 3) the ricotta cheese gives it a creamy touch that nobody can resist.


1. Harland J, Garton L. An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin. 2016;41(4):32338.

2. Association AD. Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association 2009;109, 1266-12823.

3. Satija A, Bhupathiraju SN, Rimm EB, Spiegelman D, Chiuve SE, Borgi L, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. PLoS Med. 2016;13(6):e1002039.