My plant-based diet of 4 years.

Dive Into The Plant-based World




Eating plant-based has opened me up to the fascinating world of cooking, I have discovered millions of recipes and learned many ways to cook plants, veggies, and grains. Plants and veggies can be easily manipulated into delicious and vast creations. the world of nature, you get to morph foods like beans and chickpeas into yummy veggie patties. You can turn things like oats, seeds, and, maple syrup, and peanut butter into healthy chocolate energy candy bars. Mushrooms into carne asada flavored spicy tacos.

The plant-based world is so diverse and special, there are certain things in life that will cause you to become more creative and intuitive with food, and this definitely one of them.


Using the Plant Food Pyramid


I used the basic foundation and inspiration from the plant food pyramid, to maintain a fully balanced and nourishing diet for 5+ years.


Plant based pyramid

The pyramid helped me make sure I was receiving full vitamins, minerals, and superfoods. For example at the bottom of the pyramid, are legumes containing heavy starches such as black beans, chickpeas, edamame, flax seeds, hemp seeds, sunflower seeds, chia seeds, and pumpkin seeds. Legumes give basic proteins and fats to the body, many of the seeds listed on the pyramid provide you with nutrients such as dietary fiber, omega 3, and high-quality protein and chances to improve cholesterol levels. I Incorporate black beans and rice into any type of dish bowl with diverse plants and proteins such as tofu or mushrooms, and with many stir-fried vegetables, creamy sauces, and salsas with herbs like cilantro. The soups, smoothie bowls, and salads are topped with many of these legumes. Including chia, hemp, and sunflower seeds. Some of these seeds also carry some interesting chemistry when put in water. Flax seeds in particular, when placed in the water turn into a gel-like consistency and can be used as an egg replacer when baking delicious pastries.



Another example of the pyramid as shown on the second layer, which is

leafy greens and vegetables such as

spinach, broccoli, kale, lettuce, and arugula.

Kale is one of my personal favorites.


Recipe : Kale, Dressing: Avocado, lime, pepper, garlic salt, chilli pepper, onion salt.salt
Classic Kale Salad

Kale leaves contain vitamins A, B, and C. Kale also contains rich minerals that support low cholesterol. While also being a supportive mineral for weight loss.

I use kale, when I am in need of a bodily cleanse, I will blend an abundant amount of kale, with half a lemon, frozen pineapple, celery, spinach, cilantro, apples, and hemp seeds every day for a cleansing and delicious breakfast smoothie. I also use kale in crunchy salads with mixed veggies and fried tofu and bagels.





When it comes to fruits, I love to ace it with a smoothie bowl, creative smoothie recipes, fruit and oat bowls, desserts, etc. . Fruits are a vital source of nutrients, including potassium, and dietary fiber, vitamin C, and folate. These vitamins can help us in extraordinary ways you wouldn't even imagine. Help restore all body tissues, as well as help the body restore itself through cuts and wounds, while also keeping the teeth and gums healthy.








Fruit consumption can look fun and diverse in my everyday life, whether it is snacking on some delicious mangos or watermelon during the day, or topping my oats with raspberries and mango. Chia pudding topped with fruits like strawberries, blueberries, and raspberries tastes delicious. One of my favorite ways to way to use smoothies is by making unique creamy smoothie bowls with frozen mango, bananas, and berries, I top them off with hemp seeds, chia seeds, granola, peanut butter, coconut shreds, flax seeds, and lastly honey.

Smoothies can be incredibly wholesome and filling when made creatively and nutritionally with powders and medicinal products. Superfoods are an amazing source of nutrition and in addition to pair with fruit.

I will often make cacao + Maca superfood smoothies with hemp seeds, peanut butter, Sunrider plant-based protein powder, frozen bananas, frozen blueberries, and almond milk. cacao is one of the highest sources of magnesium in nature, containing antioxidants, calcium, zinc, copper, and selenium. Cacao contains more antioxidants per gram than blueberries, goji berries, red wine, raisins, prunes, and pomegranates. Maca is another superfood that contains high levels of iron and iodine to promote healthy cells and to help keep your metabolism on track. It contains potassium that helps with digestion and eases muscles.


A plant-based diet can reprogram your biological immune and digestive system, allowing the body to absorb these natural minerals and vitamins with ease and clarity without any heavy animal produce. Note: I am not against the consumption of animal foods, I believe in high-quality animal fat consumption, which in many cases animal fats are indeed necessary for the body. When it comes to consuming animal products, my personal take is consuming and buying from trustworthy farms. I recommend organic cage-free eggs, organic grass-fed dairy, and grass-fed meats.




Food in general is meant to nourish and restore your body and nourish it with the fuel, vitamins, and minerals it needs. Food is medicine, and in the plant, world food can be utilized as daily medicinal practice. The vastness of medicine out on our earth is simply astonishing and leaves room for endless research and exploration

There exists a plant


for every human deficiency and illness in the world when it comes to healing the human body.

In my nutritional experience, I choose a blend of spices and roots in order to support my complex human body organically. I achieve this, by using lemons, herbs like cilantro, and special seeds in my dishes.


Turmeric, Pepper, Coconut cream, Maple syrup, Ginger Hot water, Almond milk.
Turmeric Chai latte

I make elixirs and special drinks with turmeric and ginger to support the immune system when it needs digestive support or an energy boost.

Vegetables are the main source of my diet, I get creative with my greens and make things like spirulina pasta with organic tomatoes, mushrooms, and carrots, topped with corn in an organic tomato basil sauce. Another vegetable dish I like to make is caramelized carrots with sweet potatoes, and bell peppers paired with vegan artichoke dip. Another way I incorporate medicinal vegetables in my diet is through celery juice, which is rich in antioxidants, helps flush out toxins, supports hydration, helps with skin conditions, and supports digestive organs and the liver.


Whole grains are a large aspect of plant-based nutrition.

Whole grains are made up of rice, oats, and quinoa. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals like iron, zinc, copper, and magnesium, which are necessary for vegan nutrition.


Ingredients: Onions  Carrots Bay leaves Avocado oil Veggie broth Ginger Coconut cream or unsweetened dairy free yogurt. Veggies of choice. Tofu Lemon Tahini sauce or almond butter. Curry powder of choice. Directions:  Heat avocado oil on pan Chop onions and carrots and red bell peppers. Place onto the oil. Add bay leaves to the oil and carrots and onions. Let it saute. Then add small portions of veggie broth. Then add a touch of Cumin and turmeric. Continue to cook. Once vegetables are washed. Pre cut you’re vegetables of choice. Once carrots are done, pour into a blender. Add your coconut milk or non-dairy yogurt to the blender. Add some minced ginger. Add diced Jalapenos. Add some curry powder of choice. Add your spices, I added Garlic powder, Onion powder, Chilli flakes and Cumin turmeric. Then add some tahini sauce. And half a lemon. Blend. And let sit.
Asian curry

I incorporate whole grains into certain dishes, such as a sweet and savory Asian-styled grilled tofu, and cucumber carrot salad with a peanut garnish.

Oats are a creative way to get in whole grains, I use oats to make non-dairy Oat-milk that can be used for all sorts of things like smoothies, soups, and coffee or on its own. Oats leave you grounded and satisfied.


Healthy fats are a vital source of protein and nutrients, they help maintain and develop brain cells but also provide nonsaturated fat to your body. I incorporate them into meals by cooking with avocado oil, along with integrating avocados, nuts, and seeds whether it is in a refined protein or as a snack.






I use coconut cream on my curries and special healing drinks, as well as an abundant amount of nuts on my granola and certain dishes. Peanut butter is also a staple in my diet whether it is on smoothies, granolas, or toast, it is filling and grounding to the body.


Everyday lifestyle, is important and adds to the quality of your health, your daily activity, being in nature, being aware of the quality of your thoughts, and being in touch with your spirit.

My health is a quality of lifestyle, emotional and mental health, and a good diet.

This is how I navigated the plant-based world for 4+ years.

This is only how I was intuitively guided in my plant-based diet, your diet does not have to look the same, and can look different.

My intention is to create inspiration in your creation!



Written by Estefany Rodriguez.