Celebrating Women’s Health With 11 Plant-Based Recipes

Featuring refreshing smoothies, vibrant salads, comforting bowls, and globally inspired dishes, these 11 recipes from Food for Life instructors celebrate the power of plant-based eating to nourish and support overall health.

Dig into this recipe collection to get a taste of the creativity, cultural influences, and practical approach that make Food for Life classes so impactful. Try Strawberry Crunch Bliss Apple Slices and Microgreen Pesto, Mexican-Style Tropical Gazpacho, and Pad Thai-Inspired Vegetable Bowls.   Whether you’re looking for a quick snack, a nutrient-packed smoothie, or a flavorful new meal to try, these recipes offer simple ways to bring more plant-based foods to your plate.

Each recipe reflects the unique perspective and experience of the instructor behind it—and the shared mission of empowering people to improve their health through food.

Recipe courtesy of Canan Orhun

Ingredients

1 pound marrows (light-colored zucchini)
3 green onions
1 cup chopped fresh dill (basil works well, too)
6 to 8 walnut halves
1/4 cup uncooked rice
1/2 cup soy yogurt (strained to reach a thicker consistency)
1 clove garlic
Salt, to taste

Instructions

1. Grate or small-dice the zucchini.
2. Finely chop the green onions, walnuts, and dill (or basil leaves).
3. Cook the rice according to package directions.
4. Sauté the grated zucchini, green onions, and garlic for a few minutes (until any liquid is gone).
5. Add the cooked rice and sauté for a few more minutes.
6. Set aside to cool.
7. Add the yogurt, walnuts, half the dill (basil) and mix well.
8. Sprinkle with the rest of the dill (basil) and place a walnut chopped or whole and serve.

Note: Marrows have less liquid; if grated, they don’t release as much as zucchini do. If using zucchini and grating, one may need to set it aside to drain a little. Otherwise, fine dicing helps retain more of the liquid.

Recipe courtesy of Carolyn Strickland

Makes approximately 8 servings

Ingredients

2 cups fresh basil leaves, tightly packed
1/2 cup fresh broccoli microgreens (or other microgreen variety of your choosing)
3 tablespoons hemp seeds
2 tablespoons nutritional yeast
3 cloves garlic, roughly chopped
2 tablespoons fresh lemon juice
1/8 to 1/4 teaspoon iodized sea salt
1/2 cup silken tofu for creamy pesto (optional)

Instructions

1. Carefully wash fresh basil leaves and pack down tightly to measure. Add to bowl of food processor with microgreens, hemp seeds, nutritional yeast, garlic, lemon juice, and salt. For a milder, creamy pesto, add optional silken tofu.
2. Process until smooth, stopping to scrape down the sides as often as needed to incorporate all ingredients to desired consistency.
3. Serve immediately or store in an airtight container in the refrigerator for 2 to 3 days.
4. Pesto is delicious tossed with hot, cooked pasta and/or roasted vegetables, as a sauce on pizza, as a condiment on a sandwich, or in any other recipe calling for pesto.

Recipe courtesy of Chenese White

These Strawberry Crunch Bliss Apple Slices are a light, refreshing twist on a classic favorite. Inspired by the nostalgic strawberry crunch ice cream bars I enjoyed as a kid from the ice cream truck, I created this version to bring back those sweet memories in a healthy way for my family. Made with crisp apples, naturally sweet date caramel, and a freeze-dried strawberry and nut crunch topping, this treat is both nostalgic and nourishing. Perfect for spring and summer, these are easy to prepare and customizable, making them great for family gatherings or a fun way to get the kids involved in the kitchen.

Ingredients

2 Granny Smith apples, cut into thick slices
1 cup soft dates (pitted)
2 to 3 tablespoons plant milk
1/2 teaspoon vanilla
Pinch of sea salt
1 to 2 teaspoons lemon juice
Freeze-dried strawberries, crushed
Crushed nuts and/or pepitas
Vegan white chocolate, for drizzling (optional)

Instructions

1. Slice apples into thick wedges. Lightly coat with lemon juice and pat dry.
2. Insert a popsicle stick into each slice through the peel side.
3. Blend dates, plant milk, vanilla, and sea salt until smooth.
4. Dip one side of the apple into caramel and let set for 2-3 minutes.
5. Sprinkle crushed strawberries, nuts, and pepitas on top.
6. Drizzle with melted vegan white chocolate (melt according to package instructions).
7. Allow to set 3-5 minutes before serving or packaging.
8. Store in an airtight container and refrigerate.

Visual and Texture Cues

Caramel should be smooth, thick, and glossy—like soft peanut butter. It should coat the apple without sliding off. Toppings should be light and evenly distributed.

Helpful Tips

Use soft dates for best results (no soaking needed).

Add plant milk slowly to control thickness.

Keep toppings small and fine so they stick well.

Let caramel set before adding toppings.

Use thick slices for better structure.

Recipe courtesy of  Danielle Medina, ACE, AFAA, RYT

Enjoy a vibrant, hydrating, and energizing smoothie to celebrate seasonal greens.

Makes 1 large or 2 small smoothies

Ingredients

1 cup fresh spinach
1 ripe banana
1/2 cup frozen pineapple
1 green apple, chopped
1/2 cup cucumber slices
1/2 cup unsweetened almond milk (or oat/hemp milk for nut-free)
Juice of 1/2 a lemon
1 tablespoon hemp seeds (optional)

Optional Toppings

Sliced cucumber
Chia seeds
Fresh mint leaves
Coconut flakes

Instructions

1. Add all ingredients (except toppings) to a blender.
2. Blend on high until smooth and creamy. Add more almond milk if needed to thin.
3. Pour into a glass or bowl.

Top with your favorite toppings and enjoy chilled.

Why It's Good for You

1. Spinach: Rich in iron, folate, and magnesium—supports energy, mood, and hormone balance.
2. Banana + Pineapple: Mood-boosting B6 and natural sugars for sustainable energy.
3. Cucumber + Lemon: Hydrate the body, brighten skin, and support digestion.
4. Chia and Hemp Seeds: High in protein, fiber, and omega-3s—great for inflammation and mood stability.

Recipe courtesy of Daphne Bascom, MD, PhD

Bold, spicy, and protein-packed, this no-cook dish is built for busy days when you still want to eat well. Super firm tofu meets fiery harissa and crisp vegetables for a satisfying meal that keeps in the fridge for up to 5 days. This dish contains nearly 20 grams of plant-based protein per serving, with significant isoflavones to support hormonal balance. It’s meal-prep friendly, endlessly versatile, and ready in 15 minutes.

Makes 4-6 servings

Ingredients

16 ounces super firm tofu, cubed into 1/2-inch pieces (choose calcium-set for maximum bone-supporting calcium)
1/2 large red onion, finely diced
1 bunch green onions (scallions), thinly sliced
12 stalks celery, diced

Sauce/Dressing

1 10-ounce jar Mina harissa
1 tablespoon fresh lemon juice (brightens flavors and enhances non-heme iron absorption)

Optional Add-Ons/Toppings

1 cup cucumber, diced
1 cup cherry tomatoes, halved
2 tablespoons fresh parsley or cilantro, chopped
1 tablespoon ground flaxseed (stir in for omega-3 ALA, lignans, and flaxseed
1 tablespoon pumpkin seeds per serving

Instructions

No advance prep is needed. This recipe comes together in 15 minutes. Refrigerate for at least 30 minutes before serving; the flavor improves significantly as it chills.

1. Cube the tofu: Cut into 1/2-inch bite-size pieces and place in a large mixing bowl.
2. Pour the full jar of harissa over the tofu and gently toss until every cube is well coated.
3. Prep the vegetables: Finely dice the red onion, thinly slice the green onions, and dice the celery.
4. Add all prepared vegetables to the bowl, along with any optional add-ons (cucumber, tomatoes, herbs).
5. Squeeze fresh lemon juice over the mixture and toss gently to combine.
6. Optional but recommended: Add 1 tablespoon ground flaxseed and mix through.
7. Cover the bowl or transfer to an airtight container and refrigerate for at least 30 minutes before serving.
8. This recipe keeps well in an airtight container in the refrigerator for up to 5 days.

Notes and Variations

Refrigerator: This recipe keeps well in an airtight container for up to 5 days. Flavors deepen as it sits.

Freezer: Freezing is not recommended—tofu texture changes significantly after being dressed and frozen. Make fresh batches instead.

Batch Cooking Tips

Double the full recipe at the start of the week. Divide into individual containers for grab-and-go lunches.

If making ahead, hold the tomatoes and herbs separately and stir in just before serving to preserve freshness and texture.

Substitutions

Harissa (homemade swap): Blend 2 roasted red peppers, 2 dried chilies (rehydrated), 3 garlic cloves, 1 teaspoon cumin, 1/2 teaspoon coriander, juice of 1/2 lemon, and salt to taste. No oil is needed. This eliminates the refined sunflower oil entirely.

Celery: Replace or supplement with diced cucumber for a cooler, milder crunch.

Milder heat: Use 1/2 jar harissa and thin with lemon juice or a little water.

Add creaminess: Stir 1/2 ripe avocado per serving into the mix or serve as a topping.

Serving Suggestions

Over greens: Serve over a generous bed of baby spinach, arugula, or mixed greens

In a wrap: Spoon into a whole-grain wrap with shredded cabbage and avocado.

Grain bowl: Serve over brown rice, quinoa, or farro.

With berries on the side: Add a small bowl of fresh blueberries or strawberries

Boosted version: Top with 1 tablespoon pumpkin seeds plus 1 tablespoon ground flax

Recipe courtesy of Giselle Blair, MD, MPH / DiabesityMD

Ingredients

Handful (~1 cup) spinach
1/2 cup cooked sweet potato, cooled (the "metabolic anchor")
1 frozen banana (or small apple)
1/2 cup oatmeal
1/2 cup plant-based Greek yogurt (optional)
3/4 cup unsweetened plant-based milk
1/2 teaspoon ground flaxseed (omega-3 and fiber boost)
1 tablespoon chia seeds
1/4 teaspoon ground ginger
1/8 teaspoon ground turmeric (anti-inflammatory powerhouse)
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground clove
1/8 teaspoon sea salt
1 to 2 cups ice
Sprinkle of coconut flakes

Instructions

1. Prep the anchor: Ensure your cooked sweet potato is completely cooled. Dr. Blair’s tip: Preroasting a batch of sweet potatoes on Sunday makes this a 2-minute morning routine!
2. Layer: Place all ingredients into your high-speed blender in the order listed. Adding the liquid first helps the blades move smoothly.
3. Pulverize: Blend on high until the texture is creamy and the "blush" color is consistent throughout.
4. Serve: Pour into a chilled glass and enjoy immediately.

Recipe courtesy of Peg Haust-Arliss, LCSW-R, DipACT, CHHC

This vegan chickpea salad is quick to make and hits the spot when you are craving a hearty salad or sandwich. Enjoy!

Ingredients

1 can chickpeas, rinsed and drained
2 celery sticks, diced
2 tablespoons red onion, diced
1/4 cup vegan mayo
1 tablespoon parsley or dill
1/2 teaspoon Old Bay seasoning
1/2 teaspoon Dijon mustard
1 tablespoon lemon juice
Salt and pepper, to taste

Instructions

1. Add all ingredients to a food processor and pulse a few times. Be careful: You don't want the mixture too mushy.
2. Taste test and pulse a couple more times if needed.
3. Use immediately or chill first.
4. Serve as a sandwich or over spring mix.

Recipe courtesy of Rebecca Johnson

Rainbow carrots are frequently harvested as a “spring-dug” crop offering tender, sweet, and colorful roots that last through the spring thaw. When left in the ground through winter, they convert starch into sugar, making them much sweeter in early spring. They bring a sweet, caramelized flavor and are best prepared by roasting them to accentuate their flavor. Caramelized carrots provide a perfect reset from heavy winter meals while still offering comfort during the transition to warmer weather.

Ingredients

1 pound rainbow carrots, peeled and halved lengthwise if thick
2 tablespoons tahini
3 to 4 tablespoons low-sodium vegetable broth
1 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon onion powder
Pinch of salt, to finish (optional)
Fresh thyme, for garnish

Instructions

1. Preheat the oven to 400 F and line a baking sheet with parchment paper.
2. In a small bowl, whisk together tahini and vegetable broth until smooth and pourable. Add thyme, black pepper, and onion powder.
3. Toss the carrots in the tahini mixture until evenly coated like a glaze.
4. Spread carrots in a single layer on a baking sheet. Avoid overcrowding so they roast instead of steam.
5. Roast carrots for 25-35 minutes, flipping halfway through, until tender and lightly caramelized on the edges.
6. Taste and adjust seasoning if needed.

Recipe courtesy of Tiffany Wilkerson

Bright, fresh, and full of seasonal flavor, this Pad Thai-inspired vegetable bowl is a delicious way to celebrate the spring season. An instructor favorite, it showcases crisp vegetables and vibrant herbs in a light yet satisfying composition, finished with a creamy, citrus-forward sauce that brings balance and depth to every bite. The result is a refreshing, plant-forward dish that feels both nourishing and effortlessly elevated—perfect for warmer days and simple, flavorful meals.

Makes 2-3 servings

Ingredients

For Vegetable Bowl:

2 medium zucchini, spiralized
1 large carrot, spiralized
1 red bell pepper, thinly sliced
1 cup red cabbage, shredded
1 cup mushrooms, sliced and lightly sauteed
1/2 cup bean sprouts
1/2 cup green onions, chopped
1/4 cup fresh cilantro
Chopped peanuts, for garnish (optional)

For Sauce:

1/4 cup peanut butter (or sunflower seed butter)
2 tablespoons fresh lime juice
3 to 4 Medjool dates, pitted
2 to 3 garlic cloves
1 teaspoon fresh ginger
Water, as needed for consistency

Instructions

1. In a large bowl, combine the spiralized zucchini, carrot, bell pepper, cabbage, sauteed mushrooms, bean sprouts, and green onions. Toss gently to mix.
2. In a blender, combine all sauce ingredients and blend until smooth. Add water gradually until the sauce reaches a medium, pourable consistency.
3. Pour the sauce over the vegetables and toss until evenly coated. Let sit for 10 minutes to allow the flavors to meld.
4. Serve topped with fresh cilantro and chopped peanuts, if desired.

Chef’s Notes

For a richer, more traditional flavor profile, peanut butter is an excellent choice, adding depth and a more classic Pad Thai-inspired taste.

Adjust sweetness and acidity to taste by balancing the dates and lime juice.

For added depth of flavor, a small splash of coconut aminos can enhance the overall profile.

This recipe is best enjoyed fresh, though leftovers can be stored in an airtight container and gently tossed before serving.

Recipe courtesy of Vanessa Sossa Sanchez

Nut-free, soy-free, gluten-free

This is a great snack for any time, and lately it's been one of my favorites.

I originally created this easy snack in 2019, as a way to introduce my dad to chia seeds and help him to add more fruits into his daily routine. While we initially made it with peanut butter, I recently began using sunflower seed butter.

After introducing sunflower seed butter to the students in my classes last year, it became my favorite. I have since re-created my original snack into this allergy-friendly version.

Ingredients

1 apple
Sunflower seed butter
Cinnamon powder (optional)
Salt (optional)

Instructions

1. Slice the apple into thin rounds to create the "sandwich" base. Cut the rest into thin slices.
2. On a plate, arrange the largest apple slices to form the first layer.
3. Spread the sunflower seed butter as the second layer and top it with the smaller apple slices to complete the sandwich.

Notes

Optional: Sprinkle cinnamon and a very small amount, less than a pinch, of salt to taste (better if it's coarse).

You can add any topping you prefer, such as chia seeds, ground flaxseed, or walnuts—all of those add some omega-3s to it, making it a super snack.

The toppings in the picture are cinnamon and cacao nibs.

Recipe courtesy of  Ximena Arróniz, MS

Makes 4 servings

Enjoy this refreshing, hydrating cold soup with a tropical twist and a subtle herbal note from celery—light, vibrant, and perfect for summer. It's a favorite because it has mango, one of my favorite fruits, and because it perfectly complements the hot weather of my hometown.

Ingredients

3 cups ripe mango, diced
1 1/2 cups tomato
3/4 cup celery (about 2 to 3 stalks, strings removed)
1/2 cup yellow or orange bell pepper
1/3 cup red onion
Juice of 3 to 4 limes
1 serrano chili (optional)
1/2 cup fresh cilantro
3/4 to 1 cup cold water (adjust for consistency)
Salt, to taste

Instructions

1. Wash and roughly chop all ingredients.
2. Blend until completely smooth.
3. Adjust consistency with cold water depending on your preference (drinkable or thicker, like a chilled soup).
4. Refrigerate for at least 1-2 hours to enhance flavor.
5. Before serving, adjust salt, lime juice, and heat.

Note: To serve, it is recommended to add some small cubes of mango or jicama and finely chopped celery, as well as fresh cilantro leaves, a sprinkle of chili powder, or an extra squeeze of lime.

Nutritional highlights: This soup is rich in vitamin C and antioxidants, hydrating and refreshing, naturally low in fat, and high in fiber.