The Easiest Way to Eat Plant-Based in 2021
When I was diagnosed with cancer in late 2019 I quickly switched to a plant-based diet for a myriad of reasons relating to immunity, anti-cancer properties, and cancer prevention. There is a ton of evidence that says eating too much meat can increase cancer risk (especially processed meats) and that eating plants can lower cancer risk (or help you fight cancer if you’re currently in the battle). Of course, trying to find stuff to eat can be challenging if you don’t want to spend hours in the kitchen and know nothing about how delicious vegetables can be, so I’ve decided to start writing down how I cook and what I eat (you can also follow me on Instagram for real-time recipes Taryn Hillin) — and trust me it’s super easy!
The following is not a recipe but a road map. You can switch out any vegetables you don’t like for vegetables that you do. The spices (which are necessary!) can also be swapped (don’t like cajun, try shawarma seasoning instead). Everything is interchangeable.
Step 1
Prepare the vegetables! This is so easy. Chop them up, put them in a big bowl, add a little Extra Virgin Olive Oil, COAT in spices (I mean coat them, don’t be shy, spices are key), put on a baking sheet, add a little salt and pepper. Bake at 425 (my oven is wonky and sometimes it takes 20 min to cook sweet potatoes and sometimes 15, just keep an eye on the veggies after 12 min).
SPICES: I buy a “cajun spice” that contains Paprika (amazing on veggies), Garlic, Onion, and dehydrated veggies, then I add Tumeric (key to fighting cancer). But lots of spice blends work like shawarma (made with cumin, cinnamon, black pepper, Tumeric), harissa, paprika only (especially on roasted zucchini).
BONUS: Buy big bags of peeled garlic from Costco, cut them in half, and add to the mix. Roasted garlic chunks are yummy and one of the #1 fighters of cancer.
Step 2:
While those bake in the oven for 12 to 25 min (depending on your veggies and your oven) prepare a leafy green salad! You must EAT GREENS.
Here I use spinach, arugula (adds a peppery flavor, but not as nutrient-rich as spinach), onion (pre-biotics), cherry tomatoes, black olives, and a little sheep’s milk feta (optional). You can also add cucumber, dill, or any combo of veggies and herbs.
The Dressing: I basically use ONE dressing and I make it myself (pre-made dressings have preservatives and sugar). It’s about 3/4 lemon squeezed on top, plus a drizzle of Extra Virgin Olive Oil, salt, and pepper. Add to your personal taste.
Step 3:
Take your veggies out of the oven when they’re browning!
Step 4:
Put it all together!
Step 5:
That’s it! How easy was that. Now if you’re extra hungry or looking for more protein you can add a whole grain like bulgur wheat or farro (tastes like risotto). I like to cook mine in half water and half bone broth (I’ll make a separate post) for protein and collagen as well as immune support. For example, two nights ago we had a similar meal with bulgur wheat and roasted chickpeas!
That’s the road map! You can cook this way with any vegetables and any salad. Mix and match grains with beans, sometimes add in a little salmon or barramundi fish (my personal favorite). Opt for wild-caught fish, buy veggies from your local farmers market if you can.
DID YOU KNOW? Our food today is not as nutritionally dense as when our grandparents ate it. For example, you’d have to eat EIGHT oranges to get the same amount of Vitamin A as ONE orange had in the 1950s. And other fruits and vegetables have lost their nutrient value as well.
“A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent.”
Food has only gotten worse since 1997. This means you need to eat a lot of veggies from better sources (like farmers' markets) and of great variety. The more plants the better! Cheers and happy eating.
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