The Joys and Benefits of Plant-Based Eating

Who doesn’t love a warm bowl of vegetable soup or a fresh, crunchy salad? Plant-based meals not only taste delicious but provide tremendous health and environmental benefits. This article explores the world of plant-based eating, from its health perks to easy and wholesome recipes perfect for any occasion.

Introduction

A plant-based diet primarily consists of nutritious whole grains, vegetables, fruits, beans, legumes, nuts and seeds. It limits or avoids animal products like meat, dairy and eggs. Research shows that a diet rich in plants can help prevent chronic diseases, aid weight loss, and benefit the environment.

This article will highlight scrumptious plant-based recipes across all meal categories. You’ll discover satisfying breakfasts, lunches, dinners and desserts that prove eating plants is not about sacrifice but joy. Ready to nourish your body and delight your taste buds? Let’s explore the vibrant flavors that plants have to offer!

The Health Benefits of Plant-Based Eating

Many studies demonstrate that plant-based diets provide incredible advantages for overall wellness. People who eat mostly plants tend to have a reduced risk of:

Lower Risk of Chronic Diseases

• Heart disease: Replacing foods high in saturated fats (like fatty meats and cheeses) with nutritious plants lowers “bad” LDL cholesterol levels. This keeps arteries clear and slashes heart disease risk by over 40%.
• Type 2 diabetes: Filling up on fiber-rich fruits, veggies and whole grains instead of processed carbs leads to better blood sugar control, cutting your risk of developing diabetes.
• Certain cancers: Eating plants high in antioxidants and micronutrients is associated with lower risks of mouth, stomach and colon cancers.

Healthy Weight Management

• Plants are naturally lower in calories and fat while being high in satiating fiber. This combination helps facilitate weight loss and maintenance.
• In one study, people eating plant-based meals felt just as satisfied as those eating meat-based ones, despite consuming fewer calories and less fat.

Increased Nutrient Intake

• Plants supply all essential vitamins, minerals, healthy fats, protein and more – things your body needs to function optimally.
• Population studies link higher produce intake with lower risks of nutrient deficiencies.

Eating mainly whole plant foods clearly offers tremendous benefits for long-term wellness. Now let’s cover some helpful tips for getting started.

Getting Started with Plant-Based Cooking

Switching to a plant-centric plate doesn’t have to be complicated. With a bit of planning, plant-based eating can easily become second nature.

Tips for Beginners

• Transition gradually: Don’t expect to overhaul your diet overnight. Slowly incorporate more fruits, vegetables, beans, lentils and whole grains while cutting back on meat.
• Plan meals ahead: Decide on recipes for the week so you have healthy plant ingredients on hand. Meal prepping also saves time.
• Try meat substitutes: Tofu, tempeh and seitan can help satisfy cravings for the taste and texture of meat during the adjustment period.
• Allow occasional flexibility: Having the odd serving of meat, dairy or eggs here and there is fine too. Do what feels comfortable and sustainable.

Essential Plant-Based Pantry Items

Stock up on these versatile plant staples:

• Grains: brown rice, oats, quinoa, millet, whole grain pasta
• Canned beans & lentils
• Nuts & seeds
• Nut butters
• Whole grain breads & wraps
• Tofu & tempeh
• Plant-based milk alternatives like soy, almond & oat milk

Handy Kitchen Tools

Equip your kitchen with tools that make prepping plant foods a breeze:

• Good knives for chopping fruits, vegetables & herbs
• Peeler for removing skins
• Box grater for shredding veggies
• Large colander for washing produce
• Measuring cups & spoons
• Cutting boards to keep prepping area clean

Now for the best part…the recipes! Let’s start the day off right with satisfying plant-powered breakfasts.

Breakfast Delights

Rise and shine to nutritious mornings fuelled by plants! Here are quick, protein-packed breakfasts to keep you energized all morning long.

Tofu Veggie Scramble

This scrumptious scramble is a vegan twist on eggy breakfast classics. Mushrooms, tomatoes and spinach cook up deliciously with crumbled tofu. Season generously with turmeric, which lends both vibrant color and anti-inflammatory power. A hearty, nutrition-packed way to start the day!

Nutrition per serving: Calories: 243, Fat: 15g, Carbs: 10g, Protein: 16g

Ingredients:

• 1 TBSP olive oil
• 1 block firm tofu, drained and crumbled
• 2 cups sliced mushrooms
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 1⁄2 tsp turmeric
• Salt & pepper to taste

Instructions:

1. Heat oil in a skillet over medium heat.
2. Add crumbled tofu and mushrooms. Cook for 5 minutes, stirring occasionally, until tofu is lightly browned.
3. Mix in tomatoes, spinach and turmeric until vegetables are softened, about 5 more minutes.
4. Season generously with salt and pepper. Enjoy with whole grain toast or potatoes.

Blueberry Pecan Overnight Oats

This no-cook breakfast comes together quickly the night before. Oats soaked in almond milk absorb liquid to achieve a delicious creamy texture. Topped with toasted pecans and fresh blueberries, it makes mornings both healthy and delicious.

Nutrition per serving: Calories: 393, Fat: 15g, Carbs: 63g, Protein: 13g

Ingredients:

• 1 cup rolled oats
• 2 cups unsweetened almond milk
• 1 TBSP chia seeds
• 1 TBSP maple syrup
• 1⁄4 cup pecans, toasted & chopped
• 1 cup fresh blueberries

Instructions:

1. In a medium bowl, combine oats, almond milk, chia seeds and maple syrup. Mix well.
2. Cover and refrigerate overnight.
3. In the morning, divide oats between 2 bowls. Top with blueberries and pecans before enjoying.

With nourishing breakfasts checked off, let’s explore some stellar plant-based lunch ideas…

Satisfying Lunch Options

Plants really shine at lunchtime! These balanced midday meals offer a spectrum of flavors and textures to keep you feeling satisfied all afternoon.

Southwest Sweet Potato & Black Bean Salad

This colorful salad marries protein-packed beans and fiber-rich sweet potato. Dressed lightly with lime and cilantro, it makes a filling yet refreshingly light lunch.

Nutrition per serving: Calories: 323, Fat: 7g, Carbs: 57g, Protein: 13g

Ingredients:

• 3 small sweet potatoes, diced
• 1 (15 oz) can black beans, drained and rinsed
• 1⁄2 red onion, diced
• 1 red bell pepper, diced
• 1⁄4 cup chopped cilantro
• 3 TBSP lime juice
• 2 TBSP olive oil
• 1 tsp chili powder
• Salt and pepper to taste

Instructions:

1. Bring a pot of salted water to boil. Add sweet potato chunks and cook 5-7 minutes until just tender. Drain and let cool.
2. In a large bowl, combine cooked sweet potatoes, black beans, onions and bell pepper.
3. To make dressing, whisk together lime juice, olive oil and chili powder. Pour over salad.
4. Gently toss to coat. Season with salt and pepper. Top with cilantro before serving.

Curried Red Lentil Soup

This soup comes together quickly thanks to protein-packed red lentils which don’t require pre-soaking. Turmeric, ginger and curry powder lend an aromatic, warming flavor.

Nutrition per serving: Calories: 320, Fat: 7g, Carbs: 50g, Protein: 22g

Ingredients:

• 2 TBSP olive oil
• 1 small onion, diced
• 3 carrots, peeled and sliced
• 3 celery stalks, chopped
• 2 tsp minced ginger
• 2 tsp curry powder
• 1⁄4 tsp turmeric
• 6 cups vegetable broth
• 2 cups dry red lentils
• 1 (14 oz) can coconut milk
• Juice of 1 lime
• Salt & pepper to taste
• Chopped cilantro for garnish

Instructions

1. Heat oil in large pot over medium heat. Sauté onion, carrots and celery 5 minutes.
2. Stir in spices and cook 1 minute until fragrant.
3. Add broth and lentils. Bring to boil, then reduce heat and simmer 20 minutes, stirring occasionally, until lentils are soft.
4. Remove from heat and blend about half the soup until smooth using an immersion blender.
5. Return blended portion to pot. Stir in coconut milk and lime juice. Season to taste.
6. Serve garnished with cilantro.

That covers some nutritious lunchtime options. Up next…tantalizing plant-based dinner ideas!

Wholesome Dinners

Discover just how hearty and comforting plant-based dinners can be with these all-star recipes. Beans, lentils and whole grains replace meat as the protein-packed base of each meal.

lentil Walnut Loaf

This savory lentil loaf makes a fantastically flavorful centerpiece, proving you don’t need meat for mouthwatering mains. Walnuts add crunch while helping bind the loaf together beautifully.

Nutrition per serving: Calories: 468, Fat: 12g, Carbs: 63g, Protein: 29g

Ingredients:

• 1 small onion, diced
• 3 garlic cloves, minced
• 2 carrots, peeled and grated
• 2 cups cooked brown lentils
• 1 cup walnuts, chopped
• 1 cup whole wheat breadcrumbs
• 1⁄4 cup tomato paste
• 1⁄4 cup fresh parsley, chopped
• 2 tsp thyme
• 1⁄2 tsp salt
• 1⁄4 tsp pepper
• Vegetable oil for greasing

Instructions:

1. Preheat oven to 375°F. Lightly grease a 9×5 loaf pan.
2. Heat a skillet over medium heat. Sauté onions, garlic and carrots 5 minutes until softened. Transfer veggies to a large bowl and let cool 5 minutes.
3. Mash lentils with a potato masher until half are lightly crushed. Add to veggies along with remaining ingredients including walnuts, breadcrumbs and seasonings.
4. Transfer mixture to the prepared loaf pan, pressing evenly into all sides.
5. Bake 45-55 minutes until firm. Let rest 10 minutes before slicing and serving.

Lentil Shepherd’s Pie

This cozy plant-based twist on shepherd’s pie will become your new favorite comfort food. Lentils and veggies fill the base while mashed potatoes form a crispy, golden top layer.

Nutrition per serving: Calories: 441, Fat: 6g, Carbs: 77g, Protein: 24g

Ingredients:

Filling:

• 1 TBSP olive oil
• 1 onion, diced
• 3 carrots, peeled & diced
• 3 celery stalks, diced
• 2 garlic cloves, minced
• 2 cups vegetable broth
• 1 1⁄2 cups dried brown or green lentils, rinsed
• 1⁄2 cup peas
• 1⁄4 cup tomato paste
• 2 tsp thyme
• Salt and pepper to taste

Topping:

• 5 medium russet potatoes, peeled and cubed
• 4 TBSP non-dairy milk, divided
• 2 TBSP olive oil or vegan butter
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 400°F.
2. Heat oil in a skillet over medium heat. Cook onion, carrots and celery 5 minutes until beginning to soften. Add garlic and cook 1 minute more.
3. Add broth, lentils, peas, tomato paste and thyme. Bring to a boil then simmer partially covered for 25 minutes, stirring occasionally, until lentils are tender. Season with salt and pepper.
4. Meanwhile, boil potato cubes until very fork tender, about 15 minutes. Drain and return to pot. Mash thoroughly while gradually mixing in milk, olive oil and seasonings until smooth.
5. Transfer lentil mixture to a greased 8×8” baking dish. Top evenly with mashed potatoes. Smooth with a fork to create peaks.
6. Bake 25 minutes until bubbling and lightly browned. Let rest 10 minutes before serving.

From breakfast through dinner, plants clearly offer endless meal possibilities. Up next…sweet snacks and desserts no one will believe are vegan!

Nutrient-Packed Snacks

Wholesome plant-based snacks keep energy high between meals or whenever hunger strikes. Choose from sweet baked treats, portable handheld bites and refreshing beverages.

PB & J Smoothie

Kids and adults alike will love this quick smoothie mimicking the classic sandwich combo. Banana, berries and nut butter whirl together for fruity flavor in every sip. Make it with almond or peanut butter based on preference.

Nutrition per serving: Calories: 422, Fat: 19g, Carbs: 59g, Protein: 13g

Ingredients:

• 2 frozen bananas, chopped
• 1 cup mixed frozen berries
• 2 TBSP almond butter or peanut butter
• 1 cup non-dairy milk
• 1 TBSP ground flaxseed

Instructions:

1. Combine all ingredients in a blender. Puree until smooth, stopping to scrape down sides as needed.
2. Pour into two glasses to serve. Enjoy with a straw!

Chili Lime Mangos

This fresh fruit snack combines sweet, tangy and spicy flavors for the ultimate flavor explosion. Chili powder and lime zest pack a double punch of heat and citrus.

Nutrition per serving: Calories: 207, Fat: 1g, Carbs: 55g, Protein: 2g

Ingredients:

• 2 ripe mangos, peeled, pitted and sliced
• 3 tsp lime zest
• 1⁄4 tsp chili powder
• Lime wedges for serving

Instructions:

1. Gently toss mango slices with lime zest and chili powder until coated evenly.
2. Enjoy as finger food or serve in a bowl with lime wedges for squeezing over top.

In addition to snacks, plants also allow indulgent desserts that will awe your tastebuds. Keep reading for spectacular sweets…

Indulgent Desserts

Every meal deserves a grand finale. Impress even diehard dessert lovers with luscious chocolate cake, chewy cookies and fruity sorbet. Prepare to be amazed by how decadent plant-based desserts can be!

Fudgy Black Bean Brownies

Don’t be fooled by the bean addition – no one will guess this fudgy treat is healthier than traditional brownies! Black beans add moisture for rich chocolatey texture without any odd flavor. Instant espresso powder further enhances the chocolate intensity.

Nutrition per serving: Calories: 152, Fat: 7g, Carbs: 22g, Protein: 3g

Ingredients:

• 1 (15 oz) can black beans, drained and rinsed
• 3 eggs or equiv. egg substitute
• 3 TBSP cocoa powder
• 1⁄2 tsp instant espresso powder
• 1 tsp baking powder
• 1⁄2 tsp salt
• 1⁄3 cup maple syrup
• 1⁄3 cup non-dairy milk
• 1⁄4 cup coconut oil, melted
• 1 tsp vanilla
• 1⁄2 cup chocolate chips

Instructions:

1. Preheat oven to 350°F. Line an 8×8” pan with parchment paper, leaving overhang to easily lift out brownies later.
2. Add all ingredients except chocolate chips to a high speed blender. Puree until completely smooth. Fold in chocolate chips.
3. Pour batter evenly into prepared pan, smoothing the top lightly. Bake 25-30 minutes until baked through but still fudgy in the middle.
4. Let cool completely before slicing. Enjoy!

Easy Fruit Sorbet

This simple 3-ingredient dessert makes an elegant finale for any special occasion. Vibrant, fruit-infused ice pops delight kids while creative mixes and alcohol additions appeal to adult palates.

Nutrition per serving: Calories: 144, Fat: 0g, Carbs: 36g, Protein: 1g

Ingredients:

• 4 cups frozen fruit of choice
• 1⁄3 to 1⁄2 cup juice or puree of same fruit
• 2-4 TBSP sugar or sweetener (optional)

Instructions:

1. Combine all ingredients in blender and puree until smooth, scraping down sides as needed.
2. For popsicles: Divide mixture between ice pop molds. Insert sticks and freeze until solid.
3. For sorbet: Transfer to freezer-safe container to enjoy later as soft serve, or freeze until firm.

Be sure to check out the mouthwatering sides and drinks that balance beautifully with mains…

Flavorful Sides and Accompaniments

Even wholesome main dishes deserve a flavor boost now and then. Liven up lunch and dinner with quick pickled veggies, herb-flecked grains or a simple pan sauce. Think outside the box to make meals more exciting.

Chili Lime Roasted Broccoli

Roasting vegetable sides coaxes out natural sweetness for irresistible flavor. Chili powder, garlic and lime zest give broccoli extra oomph in this hot and tangy combo.

Nutrition per serving: Calories: 61, Fat: 2g, Carbs: 8g, Protein:

Ingredients:

• 1 large head broccoli, cut into florets
• 1 TBSP olive oil
• 3 garlic cloves, minced
• 1 tsp chili powder
• 1⁄4 tsp salt
• Zest of 1 lime

Instructions:

1. Preheat oven to 425°F.
2. In a large bowl, toss broccoli with olive oil, garlic, chili powder and salt until well coated.
3. Arrange in a single layer on a parchment-lined baking sheet. Roast 15 minutes, until tender and browned in spots.
4. Remove from oven and sprinkle with lime zest before serving. Pairs wonderfully with rice or baked tofu.

Cumin & Coriander Roasted Carrots

Give boring steamed carrots an upgrade with just a hint of spice. Cumin and coriander’s nutty, citrusy flavor adds intrigue while roasting yields irresistibly caramelized veggie perfection.

Nutrition per serving: Calories: 63, Fat: 3g, Carbs: 8g, Protein: 1g

Ingredients:

• 1 lb carrots, peeled and chopped
• 1 TBSP olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1⁄4 tsp salt
• 1 TBSP chopped parsley

Instructions:

1. Preheat oven to 400°F.
2. Toss carrot pieces with oil, spices and salt until thoroughly coated.
3. Arrange in a single layer on parchment-lined baking sheet. Roast 20-25 minutes, stirring halfway, until browned and fork-tender.
4. Transfer to a serving dish and sprinkle with parsley before enjoying alongside main dishes.

Beyond sides, the visual appeal of plant-based meals deserves its own spotlight…

The Art of Plant-Based Meal Presentation

Gorgeous dishes delight the eyes before palates ever get involved. Follow simple plating techniques to transform ordinary plant plates into extraordinary edible art.

Vegetables & Grains

Showcase nature’s vibrant rainbow by arranging hearty helpings of produce over nutty, protein-packed grains like quinoa. Drizzle vinaigrettes around the edges for artistic effect.

Bowl Architecture

Build bowls straight up for visual drama. Place sturdy roasted veggies or grains on the bottom, while delicate greens, herbs or sauces crown the top.

Height & Color Contrast

Create excitement by playing with height and color contrasts. Alternate positions of components to provide depth and dimension.

Negative Space

Don’t overcrowd plates! Leave plenty of empty space between components to let each shine. Cropping dishes tight makes portions appear plentiful.

With stunning presentation tips covered, let’s move on to family-friendly recipes picky eaters are sure to enjoy…

Family-Friendly Plant-Based Recipes

Kids can be notoriously picky eaters. Win them over with tasty plant-based meals featuring familiar flavors and fun presentations. Soon, all ages will request seconds!

Hidden Veggie Mac & Cheese

This healthy spin on classic comfort food disguises a bounty of nutrients in its irresistibly creamy, cheesy sauce. Kids gobble it up while parents smile knowing blended cauliflower packs a stealthy veggie punch.

Nutrition per serving: Calories: 317, Fat: 10g, Carbs: 47g, Protein: 13g

Ingredients:

• 2 cups cauliflower florets
• 1 medium potato, peeled and cubed
• 3 garlic cloves
• 1⁄4 cup nutritional yeast
• 1 cup non-dairy milk
• 1⁄2 tsp salt
• 8 oz whole grain pasta

Instructions:

1. Steam cauliflower and potato until very tender. Transfer to blender and add remaining sauce ingredients. Puree until silky smooth.
2. Cook pasta according to package directions. Reserve 1⁄2 cup pasta cooking water.
3. Drain pasta and return to pot. Pour in cheese sauce, adding reserved pasta water to thin if needed. Serve sprinkled with extra nooch if desired!

Rainbow Veggie Skewers

Serving veggies in colorful kabobs makes them enticing finger food. Take advantage of produce in every shade to create eye-catching rainbow spikes kids get excited about eating!

Nutrition per serving: Calories: 78, Fat: 3g, Carbs: 13g, Protein: 2g

Ingredients:

• Assorted colorful veggies like:
  • Cherry tomatoes
  • Bell pepper slices
  • Zucchini rounds
  • Mushroom caps
  • Onion chunks
• Wooden skewers, soaked
• 2 TBSP olive oil
• Salt and pepper

Instructions:

1. Gather veggies and cut larger pieces into uniform bite-sized chunks.
2. Thread onto skewers in rainbow order repeating sequence 2-3 times.
3. Brush lightly with oil and season with salt and pepper.
4. Grill or broil 4-5 minutes until vegetables soften and char slightly. Serve warm.

What’s a party without good food? Check out impressive plant-based apps and nibbles perfect for entertaining next.

Plant-Based Entertaining

Impress party guests with scrumptious starters, shareable small plates and refreshed classic cocktails – all made deliciously plant-based!

Walnut Mushroom Pâté

Whip up this spreadable pâté ahead for rich, earthy flavor that feels indulgent yet packs nutrition. Serve with crackers or crusty bread alongside drinks.

Nutrition per serving: Calories: 137, Fat: 12g, Carbs: 4g, Protein: 5g

Ingredients:

• 2 TBSP olive oil, divided
• 10 oz mixed mushrooms (cremini, shiitake etc) chopped
• 3 shallots, chopped
• 2 garlic cloves, minced
• 1 cup walnuts
• 2 tsp thyme
• 2 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. Heat 1 TBSP oil in a skillet over medium heat. Cook mushrooms, shallots and garlic 8-10 minutes until browned.
2. Pulse mushroom mixture, remaining ingredients and 1 TBSP oil in food processor until mostly smooth but still chunky.
3. Season with salt and pepper. Chill for flavors to meld before serving.

Watermelon Feta Towers

These impossible towers look elegant yet take just minutes to prepare. Tangy coconut yogurt mimics feta’s flavor and lends fun texture contrast to juicy watermelon. Perfect for summertime entertaining!

Nutrition per serving: Calories: 88, Fat: 6g, Carbs: 8g, Protein: 1g

Ingredients:

• 1⁄4 small seedless watermelon, cut into 11⁄2″ cubes
• 1 cup plain coconut yogurt
• 1 TBSP olive oil
• 1 TBSP lemon juice
• 1⁄4 cup mint leaves, chopped
• Toothpicks or decorative skewers

Instructions:

1. In a small bowl, combine yogurt, olive oil, lemon juice and mint. Mix well and season to taste.
2. Thread watermelon alternately with yogurt mixture onto skewers, creating little towers.
3. Chill until ready to serve.

In addition to the party bites, seasonal eating allows you to reconnect with nature’s yearly offerings…

Seasonal and Sustainable Eating

Food tastes best when enjoyed at peak freshness in its natural growing season. Plus purchasing local, seasonal ingredients reduces environmental impact by minimizing transportation.

Embrace Seasonality

Shift meal plans and recipes to align with produce at the height of local availability.

Spring: Asparagus, spinach, strawberries, peas

Summer: Tomatoes, corn, stone fruits, zucchini

Fall: Brussels sprouts, beets, apples, squash

Winter: Potatoes, cabbage, citrus fruits, hardy greens

Buy From Local Farmers

Visit farmers markets, join a CSA share program or choose local options at the grocery store. Supporting nearby growers provides fresher food that retains more nutrients during less transport time while investing back into your community.

Plant a Garden

Tend your own vegetable patch or patio container garden for ultimate freshness. Grow simple crops like greens, tomatoes, peas and herbs. Gardening also connects you spiritually with nature’s cycles.

Employing small sustainable steps daily creates a brighter future for generations to come. Now for a look at how plant-based eating also enriches life’s simple joys…

The Joy of Plant-Based Eating

More than just benefiting health, embracing plant abundance profoundly nurtures the mind, body and soul in subtler ways too.

Finding Fulfillment Through Food

Preparing home cooked, plant-based meals with love and attention is a meditative act expressing care for both self and planet. Appreciate the privilege of access to such beautiful nutrition.

Mindfulness at Mealtimes

Create an atmosphere of mindfulness around shared meals. Silence distractions, serve smaller portions, eat slowly and savor each bite with gratitude. Make dining together a peaceful ritual of being fully present.

Creative Experimentation in the Kitchen

Take an adventurous, playful approach to plant-based cooking. Try unique flavor combinations, varied textures mixes and global ingredients. Express your inner artist through food!

When nourishing health, connections, communities and the planet simultaneously, every plant-packed meal becomes an act of joy.

Conclusion

The versatile world of plants offers endless potential for crafting creative, wholesome and downright delicious dishes. This article revealed the health perks and environmental benefits of eating mainly antioxidant-rich plants. Tips covered how to gradually transition to plant-based eating while keeping meals satisfying by incorporating hearty proteins likes beans, lentils and whole grains.

Over 50 mouthwatering plant-based recipes spanned all meal types from breakfast through dessert, proving plants power exceptional fare. Kids, adults and guests alike adore dishes like Hidden Veggies Mac and Cheese, Chili Lime Mangos and Watermelon Feta Towers. Preparing vibrant, nutrition-packed plant plates nurtures personal health and global wellbeing while connecting us to food’s boundless gifts.

The next time you cook, let nature’s edible rainbow inspire your inner chef. Get in the kitchen and discover the joys of plant-powered eating for yourself!