For more tips and recipes to simplify embracing a vegan lifestyle, check out PCRM’s vegan kickstart!
ROSANNA’S FAVORITE RECIPES
My favorite breakfast is a green smoothie (any combination of spinach, celery, fresh fruit, and a banana), which provides me with more energy than a cup of coffee.
Makes 2 to 3 servings
3 cups spinach or kale
3/4 cups sliced pears or green apple
1 1/2 cups green grapes
Juice of 1 lemon
3 to 4 celery stalks
3/4 cup ice
3/4 cup water
Add all ingredients in a blender or food processer. Blend for two to three minutes and enjoy!
This light, spicy-sweet salad with tease your taste buds. Try adding any leftover beets, broccoli, or other vegetables you have on hand.
Makes 4 servings
1 cup quinoa
1 1/2 pounds carrots, thinly sliced
Juice of 1 1/2 lemons
1 1/2 teaspoons agave nectar
1 garlic clove, minced
3/4 teaspoon ground cinnamon
1/4 teaspoon ground cumin
3 pinches cayenne pepper
Kosher or sea salt to taste
Freshly ground black pepper to taste
1/2 cup golden raisins
Rinse quinoa in a fine sieve under running water for about 1 minute. Bring 2 cups water to a boil in a medium saucepan. Pour in the quinoa and return to a boil. Lower heat, cover, and simmer for 15 minutes.
Meanwhile, bring 2 quarts water to a boil in a large saucepan. Drop in the carrots and cook for 2 minutes. Drain and set aside.
In a large bowl, whisk the lemon juice, agave nectar, garlic, cinnamon, cumin, cayenne, salt, and black pepper. Add the quinoa, carrots, and raisins. Toss. Refrigerate for 1 hour. Serve chilled or at room temperature.
Educate yourself about nutrition. Learn about the impact your food choices have on your overall health. A diet rich in vegetables, fruits, whole grains, and legumes can greatly improve your health and reduce the risk of major lifestyle-related diseases, including heart disease and cancer. Buy a new plant-based cookbook or sign up for a cooking course.
- Get rid of dairy products. I feel so much healthier on a plant-based, vegan diet. The amount of vitamins, minerals, and phytonutrients in plant-based foods gives me an extra edge as an athlete. It also helps propel me through long days in the science lab, between biochemistry exams and long photo shoots.
Be kind. Think about the impact your food choices have on animals, your long-term health, and the environment. Also, be kind to yourself; reward yourself for your personal health goals. Splurge on a snorkeling trip or nice dinner with your family.