A conversation between Sveva Clavarino and Maria Alexandra Cotes (healthy food lover and cook)

What is a plant-based diet and what does it consist of?

A plant based diet consist of eating Whole Foods, nothing processed. Mostly vegetables, fruits, grains, nuts, seeds and beans.

Could you tell us more about what are the benefits of following a plant-based diet?

So many! For me what has been most beneficial is reducing inflammation, eating a plant based diet improves the health of your gut so you are able to absorb nutrients from food. Also, healthier heart and better overall nutrition.

Why should we switch to plant-based protein diet rather than a animal protein diet?

For me it’s not so much about switching rather than listening to my body. I eat plant based 80% of the time, but if my body is craving fish (which usually  happens during summer) I have no problem in having a beautifully cooked piece. I don’t like to prohibit anything because I feel depleted. So, what i suggest is being mindful of what we put in our bodies and find a way of eating that is realistic and nutritious for your lifestyle. That way you won’t yo-yo with your weight or feel the need to diet.

What best plant-based breakfast, lunch and dinner options would you recommend for both beginners and organic/vegan lovers ?

As soon as I wake up I have warm water with fresh squeezed lemon meanwhile I assemble my juicer (which has become a sort of mediation lol, because I feel it takes forever to put together) I juice: ginger, cucumber, fennel, celery. Then I finally I have coffee which is what makes me most excited about waking up! 

Lunch: My go-to lunch during summer is watermelon- ginger gazpacho, sourdough avocado toast topped with fresh herbs, jalapeños and pickled onions. 

Dinner: Big bowl of salad! I like to roast some veggies and mix with raw to add different textures and develop more flavor. 

What are the most important ingredients/foods that you should not forget when going plant-based grocery shopping? 

Tahini, fresh herbs, black rice, canned tomatoes, beans, coconut milk, nuts, tamari, fruits and veggies.

Which should be the foods that we should actually avoid when adopting a vegan, vegetarian or flexitarian philosophy besides meat, fish, milk and cheese? 

I’m not a big fan of “meat substitutes” I think it’s a great movement specially for environmental reasons, but this is a personal taste opinion. I would recommend reading the labels of the products you are buying. If you can’t pronounce the words that are in the description leave it in the shelf.

What are the benefits for our planet to follow a whole-foods diet?

The farming industry plays a huge factor in the current environmental situation if we would reduce our meat and dairy consumption the levels of pollution would decrease and preserving our forests since they are the lungs of the planet and home to many species.

Could you give us three of your favorite super nutritious recipes to try at home? 

Tumeric hummus 

Ingredients:

• 15.5 ounce (440g) can of chickpeas, drained with liquid reserved

• 3 tablespoons olive oil

• 2 tablespoons reserved liquid from chickpeas

• 2 tablespoons lemon juice

• 1 tablespoon tahini

• 3/4 teaspoon kosher salt

• 1/2 teaspoon ground turmeric

• 1/4 teaspoon grated cumin 

• 1 large clove of garlic

directions:

Mix in a blender and enjoy!

Carrot top pesto

Ingredients:

• 2 cups carrot tops

• 1 cup cilantro leaves and tender stems

• ¼ cup pepitas ( pumpkin seeds)

• ¼ cup shredded Parmesan, pecorino romano, or manchego

• 2 tablespoons minced fresh oregano 

• 2 cloves garlic

• Zest of 1 lime (¾ teaspoon)

• 1 tablespoon lime juice 

• 1 teaspoon ground cumin 

• 1 teaspoon ground coriander 

• 1 teaspoon honey or agave

• ½ teaspoon ground black pepper

• ¼ teaspoon salt 

• ⅓ cup olive oil

directions:

Mix in blender and enjoy on toast, pasta or as a dressing for your salad!

Sweet potato & pumpkin tortilla (frittata)

Ingredients:

• 2 tbsp olive oil 

• 4 threads of saffron 

• 2/3 cup of sweet potato 

• 1/2 cup of butternut squash 

• 1/2 cup of yellow onions, diced 

• 4-5 punches sea salt

• Fresh ground pepper 

• 3 whole eggs 

• 1 tsp of garlic 

• 1/4 tsp of smoked paprika 

• 2 dashes nutmeg 

• Chives

directions:

In a skillet over medium heat-low heat,

Warm 1 tbsp of oil with the saffron.

Add the sweet potatoes, squash and onions and sauté, stirring occasionally, for 10 min. Season to taste with salt and a few grinds of black pepper and cook for 10 additional min or until tender and fragrant. Remove and set aside.

In a medium mixing, combine the eggs, chives, paprika, nutmeg salt and pepper whisk until frothy. Add skillet contents to the mixing bowl and stir until well combined.

Return to the clean skillet to medium- low heat and warm the remaining olive oil.

Add the content of the bowl to the skillet and cook for 5-10 min until the sides of the mixture are set.

Reduce heat to low, cover and cook for 5 more minutes,  or until the eggs are cooked through. Remove the heat and flip onto a plate. Set aside to cool.What is a plant-based diet and what does it consist of? A plant based diet consist of eating Whole Foods, nothing processed. Mostly vegetables, fruits, grains, nuts, seeds and beans.