50 Plus and Plant-Based

19/08/2025

Why choose a good diet, when you can choose the BEST? Adding to the wealth of data already in existence, research results published this week indicate that plant-based diets can offer protective health benefits and help lower cancer risk. In addition, eating vegan has the best health outcomes*, with plant-based and vegetarian following behind.

A new study indicates that vegans saw the greatest benefit, with up to a 24% lower cancer risk overall. The strongest reductions were seen in stomach, lymphoma and colorectal cancers. Vegetarians have a 12% lower overall cancer risk compared to those who eat meat.

The study is titled "Longitudinal associations between vegetarian dietary habits and site-specific cancer risk in the Adventist Health Study-2," published in The American Journal of Clinical Nutrition in 2024. It analyzed data from over 79,000 participants, primarily Seventh-day Adventists, and found that vegans had a 24% lower risk of all cancers compared to non-vegetarians. Specific reductions were noted for prostate cancer in younger men, as well as for colorectal, stomach, and lymphoma cancers.

*A vegan diet/way of eating is most effective when given thought, preparation and planning. If concerned seek nutrition advice before adopting it.

All of the dishes in my photos are vegan. Delicious.

https://ajcn.nutrition.org/article/S0002-9165%2825%2900328-4/fulltext?utm_source=chatgpt.com

11/07/2024

All of these dishes can be eaten at any time of day.

What you eat for breakfast, lunch, dinner and in between is down to your personal preference. There are no rules. The important thing is to eat mindfully. That means thinking about what combination you are putting on your plate to get a great balance of plant-based nutrients throughout the day. Is it going to satisfy you? Is it going to be filling enough to last you through? Is it nutritionally sound (not perfect)? Will you enjoy it? Is it enough?

The photo on the left is a cafe all day vegan breakfast. Yum.

The other two photos are from home. I love loaded open sandwiches and heap on whatever I have on hand. The top right has slices on plain hard tofu (it's tasteless) underneath which I included because I wanted it to be filling. Throw on a dollop of kimchi (I love it) and my premade combo of nuts, seeds, ground flax and chia, and coconut flakes can go on anything for a fibre, mineral and Omega 3 boost. There's Vegemite too for the salty B12 kick.

What have you enjoyed eating?

30/04/2024

No Meat May starts tomorrow. You already know that by eating less animal products, or going meat free, you can improve your health, protect our planet, and save living beings, both human and animal from suffering. Once registered, you’ll get access to your fab FREE cookbook, and weekly meal plans.

You'll receive regular emails containing thousands more delicious recipes and practical tips, such as where to get those essential nutrients.

We'll also send information about how our food choices impact our health, animals, food security, and the environment. And you’ll be the first to see the new cooking demonstrations and cookbooks, and hear about the special events!

05/04/2024

05/04/2024

Prepping, chopping, messy kitchens and washing up are behind every perfect finished food photo. Get messy. Make it fresh. It's worth it. Here's my celery leaf dip again. I love it. Recipe in comments.

17/03/2024

Shout out to my newest followers! Excited to have you onboard! Lisa Washington, PaulEtta McKinney, John Sissoyev, Melissa Persaud Baldeo, Sharon Jones, Jetta Linda Ostrofsky, Mangethe Zwane, Betty Fernandez, Karen Glover, Cassie Cassie, Harriette Brown, Pauline van Zweel, Sheronda Dorsey, Lisa Nteleza Ndleleni, Margit Lugner, Jerelyn Leslie, Winston Carrington, Julie Lee Parke, לתבוע דירדרה, Gina Geiselman, Sandi Elmer, Zonya Roberts, Hloni Makwa'Andiswa, Jacqueline Flores, Michael Pericci, Karen Cobbs, Armarni Jordan, Judith Kerr, Christine Boatwright, Maria Claudett Wade, Ann Marie Bauer Malicki, Carla Westbrook-Bolton, Anna A Zarate, Bibha Ebert, Parthi Laxmi

28/02/2024

Occasionally I get the urge to buy a big bunch of celery with leaves. I'm not a big fan of cooked celery however I do like the satisfying crunch of celery when eaten raw and the added bonus of the beneficial fibre content. It's so common to discard the leaves (or compost them), however, use them to make this delicious green pesto/dip/sauce.

ALL of the measurements I've used in my recipe can be adjusted to suit your taste, so you can use my recipe as a blueprint. Also, you could include basil and parsley and cashews instead of walnuts. Play with it. It's so delicious, you'll eat it on its own!

Celery leaves are rich in vitamins and minerals such as vitamin A, calcium and iron along with iron and fibre.

25/02/2024

For breakfast, lunch or dinner. Mashed avocado, beetroot hummus, sourdough, fresh cress and lemon and a sprinkle of dukkah. Satisfying, filling and wholesome.

Vitamin C aids absorption of iron so a sq**rt of fresh lemon on your food is a great way to add it. Then drop the lemon wedge in a cup of water and drink. Keep refilling the water.