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Oven-roasted on a sheet pan, splashed with extra virgin olive oil and


lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight. Tey are good and good for us, packed with nutrition while low in fat


and calories. Te vibrant colors of fruits and vegetables—as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and more—the building blocks of a robust, disease-fighting body. Tose that believe a plant-based diet is too limiting might be surprised


to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.” Tere are so many plant-derived flavors and recipes yet to explore. Try a


new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.


Anti-Inflammatory Benefits While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation—or metaflammation—refers to chronic, systemic inflammation. According to a 2020 study published in Te Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease. Numerous studies have explored the inflammatory and anti-


inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely,


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PLANT-BASED RESOURCES Documentary Films championing plant-based diets


n PlantPure Nation n Forks Over Knives n Eating You Alive n What the Health


Websites offering tips, recipes and advice for plant- prominent menus


n HappyHerbivore.com n ForksOverKnives.com n NoraCooks.com n CleanFoodDirtyGirl.com


Cookbooks that make whole, plant-based foods shine


n Oh She Glows Every Day, by Angela Lindon n Te Happy Herbivore Cookbook, by Lindsay S. Nixon n Te PlantPure Nation Cookbook, by Kim Campbell


n Te China Study Cookbook, by LeAnne Campbell


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