How to Eat More Plant-Based Foods

Leafy Greens

( → ) Spinach, kale, arugula, Swiss chard, collard greens

Nutritional Benefits

Leafy greens are nutritional powerhouses packed with vitamins A, C, and K, as well as with folate, iron, and calcium. They’re also rich in antioxidants and fiber, which help reduce inflammation and boost digestive health.

“Leafy greens contain important vitamins, like folate, and minerals, like calcium and potassium,” notes Ward. “They’re also rich sources of polyphenols, which can help counteract the impact of oxidative stress in the body and support a healthy gut microbiome.”

Taste

Leafy greens have a variety of flavor profiles. From the mild taste of spinach to the peppery bite of arugula to the slightly bitter notes of kale, you’re bound to find a leafy green that adds a delicious twist to your meals.

Cooking Tips

• Enjoy them raw in salads.
• Blend them into smoothies, like this PB and Green Nourish Smoothie Bowl.
• Sauté them with garlic and olive oil as a healthy side dish.
• Add them to soups and stews, like this Kale, White Bean, and Fennel Soup.
• Lightly steam or massage kale and other tougher greens to make them more palatable and easier to digest.

(For more tips and recipes see “How to Eat More Dark, Leafy Greens.”)

Alliums

( → ) Onions, garlic, leeks, shallots, scallions, chives

Nutritional Benefits

Alliums are rich in sulfur compounds associated with better heart health, reduced cancer risk, and a stronger immune system.

They also contain vitamins C and B6, manganese, and selenium. These nutrients support immune function, skin health, and metabolism. (For more on the unique health benefits of alliums, read “What You Need to Know About Alliums.”)

Taste

Alliums add a pungent, savory depth to dishes. If you’ve ever added too much garlic or onion to a dish, you know their intense, distinctive flavors are unmistakable.

If garlic and onions are too overwhelming for your taste buds, other alliums have a milder, sweeter taste. “Allium vegetables can be tough for some [to digest],” Ward notes. “If [that’s the case for you], I recommend starting with easier-to-digest alliums, like chives or scallions.”

Cooking Tips

• Use onions, garlic, or shallots as the flavor base for any number of soups or stews. (Here’s “The Best Way to Chop and Cook Onions for Maximum Flavor.“)
• Slice raw onions for a crisp, tangy crunch in sandwiches and salads, like this Spicy Nepalese Onion and Potato Salad.
• Roast garlic for a sweet, caramelized addition to spreads, dressings, and sauces, like in this Creamy Roasted-Garlic Gnocchi.
• Lightly cook these vegetables to make them easier to digest.

(For centuries garlic has been worshiped for its protective powers and its culinary potential. Discover more tips and recipes at “How to Eat More Garlic.”)

Brassicas

( → ) Broccoli, cauliflower, Brussels sprouts, cabbage, bok choy

Nutritional Benefits

Also known as cruciferous vegetables, brassicas are high in vitamins C and K, folate, and fiber. They also contain glucosinolates, which have been shown to have cancer-fighting properties.

“Cruciferous vegetables provide compounds like indole-3-carbinol and sulforaphane, which are excellent for detoxification,” says Ward. Broccoli sprouts, in particular, are rich in sulforaphane.

Taste

These veggies tend to have a slightly bitter, peppery flavor that can be mellowed by cooking.

Cooking Tips

• Lightly steam these vegetables to help retain their nutritional value and support.
• Roast Brussels sprouts with olive oil and balsamic vinegar, like in this recipe for Roasted Brussels Sprouts With Bacon.
• Shred cabbage for a crunchy addition to salads or this Apple-Cabbage Slaw.
• Stir-fry bok choy with ginger and soy sauce.

Squash

( → ) Zucchini, butternut squash, acorn squash, spaghetti squash

Nutritional Benefits

Squashes, scientifically known as Cucurbita moschata, are high in vitamins A, C, and E, as well as in potassium, magnesium, and fiber.

Taste

Squash has a sweet, nutty flavor that intensifies when it’s cooked.

Cooking Tips

• Spiralize zucchini into noodles for this Spiralized Zucchini Puttanesca.
• Cut zucchini into thick slices and grill them with salt, pepper, and olive oil.
• Use acorn squash as a “bowl” in this recipe for Roasted Squash Bowls With Quinoa Pilaf, Greens, and Pistachios.
• Bake a spaghetti squash and use it as a gluten-free pasta substitute.
• Purée squash into soups and stews for added creaminess.

Nightshades

( → ) Tomatoes, bell peppers, eggplant, potatoes

Nutritional Benefits

Nightshades are rich in vitamins A and C, potassium, fiber, and antioxidants like lycopene.

Tomatoes, in particular, are a fantastic source of lycopene and have been linked to reduced cancer risk. (Nightshades play a healthy role in a varied diet. See “How to Navigate Nightshade Foods” for more.)

Taste

Nightshades offer various flavors, from sweet and tangy tomatoes to earthy, slightly bitter eggplant to starchy, savory potatoes.

Cooking Tips

• Dice up fresh tomatoes to make The Only Salsa You’ll Ever Need.
• Use canned tomatoes in homemade sauces and stews.
• Roast bell peppers to bring out their sweetness.
• Grill eggplant for a delicious smoky taste. Try this recipe for Jerk Eggplant Skewers With Mango Chutney.
• Bake potatoes as a comforting and filling side dish.

Legumes

( → ) Lentils, chickpeas, black beans, peas

Nutritional Benefits

These tiny pulses are nutrient-dense gems loaded with protein, fiber, iron, and folate. They’re also low in fat and can regulate blood sugar.

Lentils are a good source of plant-based iron, and when paired with vitamin C–rich veggies like bell peppers or broccoli, they can significantly enhance the absorption of this essential nutrient.

“If someone is mostly plant-based, they really should include some legumes in their diet to meet their protein needs,” advises Ward. She recommends soaking legumes overnight before cooking to make them easier to digest.

“The best way to cook them is to use a pressure cooker,” Ward adds. “This will remove the lectins that can be an issue for some.”

Taste

Legumes have a mild, earthy flavor that pairs well with many spices and seasonings, such as cumin, garlic, paprika, and turmeric.

Cooking Tips

• Add cooked lentils to salads and soups.
• Blend chickpeas into homemade hummus. Try these three recipes.
• Use black beans in tacos and burritos, like with these Black Bean and Roasted Poblano Tacos.
• Add peas to pasta dishes.
• Enjoy your favorite legume as a simple side dish with butter and herbs. Black beans, adzuki beans, and other smaller legumes are often easier to digest.

(Lentils are nutritious, versatile, delicious and easy to prepare. Learn more at “How to Cook With Lentils: Recipes, Techniques, and More.”)