Women's health activist, blogger, and podcaster Jessica Murnane wants you to eat more plants. More specifically, she wants you to commit to just one plant-based meal a day, and she shows you how to do it deliciously in her new book One Part Plant.
Jessica found her way to a plant-based diet after years of suffering from endometriosis. As a last-ditch attempt to avoid a major surgery, she gave eating real, whole foods a shot. As you might have guessed, something clicked and she's been eating this way ever since.
One Part Plant features colorful meals that are all at once straightforward, fun, and super tasty. Today, Jessica is sharing three recipes that will have you excited and inspired to pack more plants into your day.
Breakfast Potato Bowl
When I first changed my diet, going out to brunch with friends was pretty sad. It seemed like there was nothing on the menu that I could eat…with the exception of the big bowl of plain oatmeal. You know that bowl of oatmeal—the one buried at the bottom of every brunch menu? The oatmeal that makes you wonder, Who would actually order that for brunch? It was me. While my friends were devouring their cheesy omelets, I sat with a pouty frown, staring at a big bowl of blah. Guess what? No one wants a pouty baby at the brunch table—so I decided to get creative and join the party.
Enter the breakfast potato bowl. Nearly every brunch menu has some sort of home fries or hash brown situation happening. So I started ordering those and asking the kitchen to throw in the same veggies they would with one of their omelets—spinach, peppers, and onions. And it worked! Brunch became fun again, my friends didn't want to disown me, and I had a new recipe I could make at home on the weekends.
Serves 2 to 4
- Olive or grapeseed oil
- 2 medium-large potatoes, cut into 1-inch cubes (peeling is up to you)
- 1 orange or red bell pepper, seeded and diced
- ½ medium onion, diced
- 1 garlic clove, minced
- Sea salt and pepper
- Dash of paprika
- 1 cup cooked black beans, drained and rinsed, if canned
- 2 cups spinach, torn into small pieces
- Toppings such as avocado, sprouts, hot sauce, salsa
1. Heat a generous glug of oil over medium heat in a large pan or cast-iron skillet. When the pan is hot, add the potatoes and cover. Cook for 10 minutes, until the potatoes begin to soften. Stir them every few minutes to make sure they aren't burning.
2. Add the bell pepper, onion, garlic, salt, pepper, and paprika. Cook for another 10 to 15 minutes, until the onions and peppers are soft and the potatoes are cooked through.
3. Add the beans and spinach and cook for another few minutes, until the spinach begins to wilt and is nice and bright green. Serve the potatoes right away with avocado, sprouts, hot sauce, or your favorite toppings.
White Bean Buffalo Hummus
Hummus without chickpeas? Oh, yes. I don't have anything against chickpeas, but when it comes to hummus, sometimes I like to mix it up and use other beans or legumes. Some people have a really difficult time digesting chickpeas. If you've ever noticed that you're super gassy after eating a tub of hummus, you might be one of them. Northern and cannellini beans make a great substitute.
My favorite way to eat this hummus is to spread it on a charred tortilla and then load it up with veggies and herbs.
Serves 4 to 6
- 1 (15-ounce) can northern or cannellini beans, drained and rinsed, or 1¾ cups cooked beans
- ¼ cup tahini
- 2 to 3 tablespoons buffalo sauce (see Kitchen Notes)
- ½ teaspoon real maple syrup
- 2 to 3 tablespoons fresh lemon juice
- Sea salt
1. In a food processor with the S blade attached, pulse the beans, tahini, 2 tablespoons of buffalo sauce, maple syrup, 2 tablespoons of lemon juice, and a pinch of salt to a smooth paste.
2. Add more salt and lemon juice if needed and more buffalo sauce to get the spice level you love. Store the hummus covered in the fridge for up to a week.
Kitchen Notes: When shopping for buffalo sauce, make sure to read labels carefully. Look for brands that don't contain extra sugars or dairy products. Tessemae's is my favorite.
Chocolate Milk/Hot Chocolate
This milk is so easy to make and is delicious served hot or cold. Just add all the ingredients to a blender or food processor, and you're done. The peppermint and coconut cream are optional, but they do add a nice holiday vibe during the winter months. I used roasted cashews for this recipe because I think it tastes a little richer with them, but you can easily sub raw cashews if that's what you have on hand.
Serves 2 to 3
- 1 cup unsalted roasted cashews
- 2½ cups water
- 4 medjool dates, pitted and chopped
- ¼ cup cocoa powder
- 1 teaspoon peppermint extract (optional)
- Coconut Cream (optional)
1. In a food processor or high-speed blender, grind the cashews until they reach a fine powder. Depending on the speed of your blender or processor, this should take 3 to 5 minutes. Just make sure you stop before a nut butter starts to form.
2. Add the water, dates, and cocoa powder. If you are adding peppermint extract, do that now too.
3. You can drink this right away or warm it in a pot over low heat for hot chocolate. If warming, the milk might thicken a little, so add more water if needed. Pour it into glasses (for cold) or mugs (for hot) and top it with coconut cream if desired.