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Eat more plants, while enjoying the foods you crave!

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Let’s start your journey to better health with plants!

Hi! I’m Kathy, a registered dietitian nutritionist (RDN) and a board-certified lifestyle medicine professional (DipACLM). I share with you how to nourish yourself for optimal health by eating more whole food, predominantly plant-based foods—all while enjoying the delicious-tasting food you crave!

Why eat more plants?

Eating more plant-based whole foods is a powerful approach to health and healing. Whole foods provide the nutrients your body needs to thrive. Eating a diversity of plants will help prevent chronic disease and increase longevity.

Plant-based nutrition is my passion!

My passion for better health and wellness is what drives me every day. No diets here! I simply believe in eating delicious and satisfying, nutrient-dense food. I am so happy you are here!

Kathy xoxo

Featured Recipe

Cauliflower and Lentil Tacos

Dairy-free, Gluten-Free, Vegan

vIEW THE FULL RECIPE

INGREDIENTS:

Riced Cauliflower
Lentils
Cumin
Paprika
Avocado
Garlic
Cilantro
Lime
Corn Tortillas

Follow Kathy On Instagram

kathysiegelnutrition

🪴EAT MORE PLANTS while enjoying the food you crave 🌱 I share whole food, predominantly plant-based dishes that taste great & support your health!

✨Adding plant-based foods to your daily meals ca

✨Adding plant-based foods to your daily meals can have a profound impact on your health and well-being!🍃

To maximize the health benefits aim for variety and balance. This ensures you get a wide range of nutrients and can enjoy the full spectrum of health benefits these foods offer. Remember, you don’t have to become a vegetarian or vegan; simply increasing the proportion of plant-based foods in your diet can make a significant difference in your health🤯

#PlantBasedDiversity #BalanceYourPlate #NutrientRichFoods #WholeFoodsHealth #PlantPower #EatMorePlants #HealthyHabits #NutritionGoals #PlantBasedBoost #DiverseDiet #FoodForWellness #ElevateYourDiet #HealthTransformation #PlantBasedJourney

🍃Pack in nutrient-rich, plant-based ingredients

🍃Pack in nutrient-rich, plant-based ingredients!

What do you add to your smoothie? Enjoying a smoothie is a great way to pack in more nutrient-rich foods, including ones packed with plant-based proteins! I typically start my day with a smoothie and I include fruit - wild blueberries and banana are my fav + a vegetable - spinach, kale, or cauliflower top my list + my favorite seed combo - chia seeds, hemp hearts, and ground flaxseed + non-dairy milk (i add water to thin my smoothie to the perfect consistency). If I am in the mood for a sweeter smoothie I may add a date or date syrup (I buy it on Amazon). To add even more protein I’ll add 1-2 scoops of chickpea powder or pumpkin seed powder (also on Amazon).
Why do I love these whole food, plant-based ingredients?
🍃Wild blueberries are packed with antioxidants, which help fight against oxidative stress and may reduce the risk of chronic diseases.
🍃Cauliflower contains antioxidants like sulforaphane, which may reduce the risk of cancer by protecting cells from damage.
🍃Chia seeds are a great source of omega-3 fatty acids, which are important for brain health and reducing inflammation.
🍃Hemp hearts are a good source of plant-based protein, containing all nine essential amino acids.
🍃Ground flaxseed is high in alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid, beneficial for heart health.
🍃Bananas provide a significant amount of vitamin C and vitamin B6, supporting immune function and brain health, respectively.

Share what plant-based ingredients you enjoy in your smoothies?

#PlantBasedSmoothie #ProteinSmoothie #NutrientRich #VeganSmoothie #HealthyEating #SmoothieBowl #Superfoods #FitnessFood #CleanEating #DairyFree #GlutenFree #VeganProtein #GreenSmoothie #BreakfastSmoothie #SmoothieRecipes

🌿💪 Embrace the power of plants in every bite

🌿💪 Embrace the power of plants in every bite!

Nourishing your body with plants is not just a trend - it’s a lifestyle that boosts your health, energy, and well-being. Plant-based foods are rich in fiber, vitamins, minerals, and antioxidants, helping to reduce the risk of chronic diseases while supporting heart health, weight management, and longevity.🌱❤️

Adding plants to every meal is easier than you think! Start your day with a smoothie packed with fruit and greens, add a handful of spinach to your lunchtime soup, and experiment with a variety of beans and legumes for dinner. Small changes can make a big difference! 🥗🍲

Enjoy the health benefits and simplicity of plant-based home cooking. 🥑🥕

How are you adding in more plants to your meals?

#PlantBasedHealth #SimpleSwaps #NutritionMadeEasy #WholeFoods #HealthyEating #DietitianTips #PlantPower #plantbased #cleaneating

🌱This is my favorite Kale Salad!💚 This sala

🌱This is my favorite Kale Salad!💚

This salad is a staple in my house! It takes less than 20 minutes to make and will keep in the refrigerator for up to 5 days. It’s the perfect base to to whatever else you are craving - top with whole grains, nuts, tofu, grilled veggies, hummus, the list goes on! Remember to save this recipe to enjoy on repeat!💚

Ingredients:
kale, massaged and chopped
bell peppers, diced
avocado, cubed
pumpkin seeds (I used @superseedzofficial)
hemp hearts

Dressing:
white balsamic vinegar
Extra virgin olive oil
honey
lemon juice
salt and pepper

Follow along for more whole food, plant-based dishes @kathysiegelnutrition.

#wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#plantbased #vegan
#veganhealthy

🌿 It’s simple: Nourish yourself with more pla

🌿 It’s simple: Nourish yourself with more plants.💚

Evidence shows that embracing a whole-food, plant-predominant eating pattern is a powerful lifestyle intervention for optimal health. This means that most meals you enjoy should include a variety of minimally processed veggies, fruits, whole grains, legumes, nuts, and seeds. 🌈

Start at your own pace. Any progression towards eating more plant foods is a step towards better health. 🌱💚

#PlantBased #HealthyEating #WholeFoods #Plantbasedfoods

🌍✈️ Eating Predominantly Plant-Based while

🌍✈️ Eating Predominantly Plant-Based while traveling - to Dubai! 🇦🇪🌆

This past year has been an incredible journey of exploration and adventure for me and my husband . 🌱💑 We packed our bags and hearts with memories from around the globe. One of our most memorable stops was the dazzling city of Dubai. 🇦🇪🌆

The Dubai food scene is hotter than ever - I was told Dubai has more restaurants per capita than New York! 🤯And their food scene has shifted to be more environmentally conscious🍽️🥗 The city was a haven for plant-based foodies like us, with restaurants and cafes dedicated to offering delicious, healthy, sustainable plant-based options. 🥑🥕

Plant-based eating is not just easy, but also incredibly enjoyable, no matter where you are in the world. 🌎💚 We’re so grateful for the experiences, the people we’ve met, and the cuisines we’ve savored. Dubai, you’ve set the bar high! 🚀🌿

#PlantBasedTravel #DubaiEats #TravelDiaries #SustainableEating #Plantbased

🌿💚 Enjoy more plants at every meal! 💚🌿

🌿💚 Enjoy more plants at every meal! 💚🌿

🥗🍎🥦Incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into our daily meals is an important step to nourish our bodies, preventing chronic diseases, and enhancing our overall well-being. The evidence is clear: a whole-food, plant-predominant eating pattern can prevent, treat and reverse cardiovascular disease, type 2 diabetes, obesity, and many other health conditions. 📊💪

Discover how delicious and fulfilling eating for health can be - enjoying the vibrant flavors nature offers, the joy of cooking with fresh, colorful ingredients, and the peace of mind that comes from making sustainable and compassionate food choices. Enjoying more plants is an opportunity to support our body’s natural healing processes, promote longevity, and contribute to a healthier planet. 🌎🌺🍃

Share how you are adding in more plants to meals💚🍴

#LifestyleMedicine #PlantBasedNutrition #ACLM #HealthyLiving #PlantPower #WholeFoods #EatTheRainbow #SustainableEating #WellnessJourney

🌱💪 Eating Plant-Based & Protein-Packed on th

🌱💪 Eating Plant-Based & Protein-Packed on the Go! 🌍✈️
It’s easy to find plant-based, protein-rich meals while dining out and traveling! 🥗🎒
Ever find yourself sitting at a restaurant, scanning the menu for healthy, plant-based dishes? With a little creativity and some simple tweaks, you can transform a standard menu into various delicious plant-based dishes.

Here’s how:

Start with the Sides 🥗: Often overlooked, side dishes are a great place to start to pack in veggies, legumes, beans, potatoes, or whole grains. You can always request to go-light on the oil, and request leaving out the butter or animal products. Order to share with the table or enjoy a few as your main dish.

Appetizers as Entrees 🍢: Don’t underestimate the power of starters! Many appetizers are plant-based or can be easily modified. Consider ordering a few different appetizers to create a diverse and filling meal.

Customize Creatively 🎨: See a pasta dish with a meat-based sauce? Ask to swap it for a tomato-based sauce and add extra veggies and beans. Most chefs are happy to accommodate plant-based requests.   Add on a protein to salads 💪: Restaurants often suggest adding to your salad an animal protein to make it a meal. Instead request to add-on nuts, seeds, beans, legumes, and/or quinoa.

Explore Ethnic Cuisines 🌍: Some cuisines naturally offer more plant-based options. Indian, Middle Eastern, and East Asian restaurants often have a variety of plant-based dishes that require little to no modification.

✨Share below your secrets to creating plant-based meals at restaurants.  #PlantBasedTravel #eatingplantbased #HealthyEatingOnTheGo #ProteinPacked

This Vegan Chickpea *Tuna* Salad is definitely my

This Vegan Chickpea *Tuna* Salad is definitely my favorite lunch - it’s that good!

Ingredients:
1 (15 ounce) can of chickpeas (garbanzo beans
1 carrot, finely diced
1 celery stalk, finely diced
1/4 red onion, finely diced
2 tablespoons vegan mayo
1/2 lemon, juiced
2 slices whole wheat bread
Toppings:
Micro greens
Avocado
Hemp hearts

Follow along for more whole food, plant-based dishes @kathysiegelnutrition.

#wfpb #wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods #aclm
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#healthfoodchoices
#Plantricious #healthyfood #healthyeating
#plantbased
#lifestylemedicine
#eatright #cleanlabel #vegan
#veganhealthy #dairyfree #oilfree

Did you know this? Matcha green tea is rich in ant

Did you know this? Matcha green tea is rich in antioxidants which may help stabilize harmful free radicals that can damage cells and cause chronic disease!

I enjoy a matcha latte on the regular. I use @malkorganics vanilla almond milk and @jadeleafmatcha organic ceremonial matcha barista edition.

Follow along for more whole food, plant-based dishes @kathysiegelnutrition.

#wfpb #wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods #aclm
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#healthfoodchoices
#Plantricious #healthyfood #healthyeating
#plantbased
#lifestylemedicine
#eatright #cleanlabel #vegan
#veganhealthy #dairyfree #oilfree

This is the prettiest Vegetable Board to enjoy at

This is the prettiest Vegetable Board to enjoy at all of your upcoming gatherings!

I've been making two big batches of both carrot and beet hummus to enjoy throughout the week in wraps and salads. Hummus is not just for dipping!😋

Follow along for more whole food, plant-based dishes @kathysiegelnutrition.

#wfpb #wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods #aclm
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#healthfoodchoices
#Plantricious #healthyfood #healthyeating
#plantbased
#lifestylemedicine
#eatright #cleanlabel #vegan
#veganhealthy #dairyfree #oilfree

Bookmark this Warm Veggie and Bean Rice Bowl recip

Bookmark this Warm Veggie and Bean Rice Bowl recipe! It's one dish you don't want to miss!

Get creative and add in your favorite veggies and beans. Or use up the leftover veggies from your week. Enjoy over any whole grain, and top with micro greens, hemp hearts, and avocado.

INGREDIENTS:
1 onion, diced
4 garlic cloves, minced
1 tablespoon chili powder
1 teaspoon cumin
2 teaspoons paprika
4 ounces mushrooms, diced
2 (14-ounce) cans fire-roasted diced tomatoes
1 red bell pepper, diced
1 head broccoli, cut into bite-size pieces
1 yellow squash, chopped
1 zucchini, chopped
1 cup fire-roasted frozen corn
1 (14 ounce) can black beans

Follow along for more whole food, plant-based dishes @kathysiegelnutrition.

#wfpb #wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods #aclm
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#healthfoodchoices
#Plantricious #healthyfood #healthyeating
#plantbased
#lifestylemedicine
#eatright #cleanlabel #vegan
#veganhealthy #dairyfree #oilfree

You’ll make this Quinoa and Chickpea Salad on re

You’ll make this Quinoa and Chickpea Salad on repeat – it’s that good!

This salad takes less than 20 minutes to make and will keep in the refrigerator for up to 5 days. Some other nutrient-dense ingredients to add are green onions, mango, and cilantro. Remember to save this recipe to enjoy all spring and summer!

Ingredients:
1 cucumber, diced
1/2 red onion, diced
2 Roma tomatoes, seeded and diced
1 bell pepper, diced
2 carrots, shredded
2 cups chickpeas
2 cups tricolor cooked quinoa
2 lemons, rind and juice
2 tablespoons white balsamic
1/4 cup sunflower seeds
2 avocados, cubed

Follow along for more whole food, plant-based dishes @kathysiegelnutrition.

#wfpb #wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods #aclm
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#healthfoodchoices
#Plantricious #healthyfood #healthyeating
#plantbased
#lifestylemedicine
#eatright #cleanlabel #vegan
#veganhealthy #dairyfree #oilfree

Do you crave Italian food? You’ll love these pla

Do you crave Italian food? You’ll love these plant-based meatballs!

These plant-based meatballs are packed with nutrient-dense ingredients, including fiber and protein-rich brown lentils, eggplant, oats, and mushrooms. Enjoy them alone or with your favorite lentil pasta or spaghetti squash–it’s in season!

Ingredients:
1 yellow onion, diced
4 garlic cloves, minced
1 small eggplant, peeled and cut into 1-inch cubes
4 ounces baby Bella mushrooms, diced
1/4 teaspoon sea salt
1 cup cooked brown lentils
½ cup old-fashioned rolled oats
1/2 cup fresh parsley, chopped
12 ounces low-sodium,
no-added-sugar tomato basil pasta sauce*

How to:
1. Preheat the oven to 400°F. Line a rimmed baking sheet with unbleached parchment paper.
2. In a large skillet, dry sauté onions over high heat for 4 minutes or until translucent. Lower heat to medium and add the garlic, eggplant, and mushrooms and sauté for 8 minutes, or until the eggplant is tender.
4. In a food processor, combine the cooked eggplant mixture, cooked lentils, oats, parsley, and sea salt. Pulse to combine but do not puree. Use your hands to form the mixture into 16 1½-inch balls. Place them on the prepared baking sheet and bake in the oven for 25 minutes.
5. Cook the plant-based meatballs in the sauce for an additional 5 minutes.

*Look for a tomato sauce without added sugar that is low in sodium. Ingredients should include only tomatoes, seasoning, and olive oil.

Follow along for more whole food, plant-based dishes @kathysiegelnutrition.

#wfpb #wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods #aclm
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#healthfoodchoices
#Plantricious #healthyfood #healthyeating
#plantbased
#lifestylemedicine
#eatright #cleanlabel #vegan
#veganhealthy #dairyfree

Are you looking for the perfect holiday salad? Try

How do you prevent chronic disease? ➡️Eat more

How do you prevent chronic disease?
➡️Eat more plants!
🌱
Enjoying a whole food, predominately plant-based diet may help prevent chronic conditions including cardiovascular diseases, type 2 diabetes, and obesity. Extensive scientific evidence supports this strategy!
🌱
A nutrient-dense diet, rich in fiber and antioxidants, will promote optimal health. Choose a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.
🌱
Let’s eat more plants! What are some of your favorite plant-based meals?

#eatmoreplants #lifestylemedicine #wholefoods #wholefoodplantbased #lm22 #healthyfoodrecipes #plabtbased #plantbaseddiet #eatwell #vegan #foodasmedicine #optimalhealth #cookplantbased #plantbasednutrition #plantbasedmeals #nutritiontips #nutritionfacts #wfpb #wfpbrecipes

Save this Creamy Vegan Carbonara recipe🌱 It’s

Save this Creamy Vegan Carbonara recipe🌱 It’s comfort food at its best!

Incorporating more plant-based foods is a great start to YOU feeling your BEST. And this Creamy Vegan Carbonara dish isn’t just nutrient-dense it’s delicious, too! You’ll want to double this recipe. Leftovers are definitely a must have!

I’m thrilled to be partnering with @plantricious – with their Certified Plantricious seal, they are making plant-nutritious foods easy to find.

Follow along for more whole food plant-based recipes!

#wfpb #wholefoodplantbased #plantbasedfood #plantbaseddiet
#plantbasedmeals #eatinghealthy
#veganfoods #aclm
#cleaneating #plantpower #eatright
#lifestylemedicine #wholefoods
#eatclean #foodasmedicine
#healthfoodchoices
#Plantricious #healthyfood #healthyeating
#plantbased
#lifestylemedicine
#eatright #cleanlabel #vegan
#veganhealthy #dairyfree #oilfree

Cheers to a great summer weekend!☀️ Enjoy the

Cheers to a great summer weekend!☀️
Enjoy the good food, fun, and sun. Happy Friday!

#veganrecipes #plantbased #healthyfood #healthylifestyle #salad #saladlover #saladrecipe #plantbasedfood #plantbaseddiet #plantbasedmeals #eatinghealthy #veganfoods #wfpb #aclm #cleaneating #plantpower #eatright #lifestylemedicine #wholefoods #eatclean #foodasmedicine #healthfoodchoices #dairyfree #glutenfree #healthymeals #summervibes #summerfood #cookingathome #cookingtips #summertime

Let’s grill veggies tonight for dinner!🌱 Thi

Let’s grill veggies tonight for dinner!🌱

This dinner salad took me less than 20 minutes, and my husband can’t stop talking about it! It was that good😍 I used a @lodgecastiron grill pan on my cooktop. I sliced the veggies and *grilled* them over medium-high heat for about 15 minutes. While the veggies cooked, I puréed a 15 oz can of no-salt added chickpeas with tahini, fresh squeezed lemon juice, fresh garlic, 1/4 cup of liquid from the can of chickpeas (aquafaba), and pinch of sea salt. You can also drizzle a bit more tahini over the salad along with the balsamic vinegar glaze.
Pack your dishes with flavorful plants and enjoy the delicious flavor they bring. Follow me @kathysiegelnutrition for more ways to enjoy eating more plants🌱

#veganrecipes #plantbased #healthyfood #healthylifestyle #salad #saladlover #saladrecipe #plantbasedfood #plantbaseddiet #plantbasedmeals #eatinghealthy #veganfoods #wfpb #aclm #cleaneating #plantpower #eatright #lifestylemedicine #wholefoods #eatclean #foodasmedicine #healthfoodchoices #dairyfree #glutenfree #healthymeals #summervibes #summerfood #cookingathome #cookingtips #summertime

Enjoy a plant-based diet while eating out!🌱 A p

Enjoy a plant-based diet while eating out!🌱
A plant-based meal is simply a dish that’s primarily plants! Enjoy the meals you crave at restaurants but simply request to add more veggies, fruits, whole grains, beans, legumes, nuts and seeds. Pack your dishes with flavorful plants and enjoy the delicious flavor they bring. Follow me @kathysiegelnutrition for more ways to enjoy eating more plants🌱

#veganrecipes #plantbased #healthyfood #healthylifestyle #salad #saladlover #saladrecipe #plantbasedfood #plantbaseddiet #plantbasedmeals #eatinghealthy #veganfoods #wfpb #aclm #cleaneating #plantpower #eatright #lifestylemedicine #wholefoods #eatclean #foodasmedicine #healthfoodchoices #dairyfree #glutenfree #healthymeals #summervibes #summerfood #cookingathome #cookingtips #summertime

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