Adding more plant-based foods into your diet could do more than you think.
Plant-based foods are a powerful weapon against inflammation and are high in fiber, both of which are beneficial for people with diabetes.
Whether you eat a vegan diet or not, here are five recipes that everyone can get on board with. They are full of flavor, plant-based protein, and health promoting benefits.
#1. Vegan Black Bean Dip
Serves: 10
Ingredients:
- 1 (15 ounce) can black beans
- 1 Tbsp. olive oil
- 2 Tbsp. freshly squeezed lemon juice
- 2 cloves garlic, chopped
Directions:
- Add all ingredients to a food processor. Blend until smooth. Enjoy with sliced veggies.
#2. Veggie Wrap
Serves: 1
Ingredients:
- 1 gluten free wrap
- ¼ cup canned black beans, drained and rinsed
- 1 Tbsp. chopped onion
- 2 Tbsp. chopped avocado
- 2 Tbsp. tahini
- Salt & pepper to taste
Directions:
- Assemble the wrap by adding the black beans, onion, and avocado to the center of the wrap. Drizzle with tahini. Season with salt and pepper. Roll into a wrap.
#3. Strawberry Coconut Smoothie
Serves: 1
Ingredients:
- 1 cup unsweetened almond milk
- ½ cup frozen strawberries
- 1 Tbsp. shredded coconut
- 1 Tbsp. pure vanilla extract
- 1 tsp. ground cinnamon
Directions:
- Add all ingredients to a high-speed blender. Blend until smooth.
(Suggested Serving)
#4. Spinach and Pear Salad
Serves: 1
Ingredients:
- 2 cups fresh spinach
- 1 pear, sliced
- 1 Tbsp. dried cranberries
- 1 Tbsp. walnuts
- 1 Tbsp. balsamic vinegar
Directions:
- Add the spinach to the base of a serving plate and top with the sliced pear. Garnish with the dried cranberries, walnuts, and drizzle with balsamic vinegar.
#5. Black Bean Brownies
Serves: 12
Ingredients:
- 1 (15 ounce) can black beans, drained and rinsed
- 1/2 cup rolled oats
- ¼ cup raw unsweetened cocoa powder
- ¼ cup melted coconut oil
- 1 tsp. stevia
Directions:
- Preheat the oven to 350°F.
- Greasing a baking dish with coconut oil. Set aside.
- Add all the ingredients to a mixing bowl. Whisk to combine until no clumps remain.
- Pour the brownie batter into the baking dish. Bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
(Suggested Serving)
Try to include at least one plant-based meal into each day. Your health will benefit from the added antioxidants, phytonutrients, and fiber.
Eating plant-based doesn’t mean you have to give up your favorite foods. Give these recipes a try, and I promise you won’t regret it!