First, let's be clear: Eating more plants and adopting a plant-forward style of cooking does not mean you have to become vegan or vegetarian. Plant-forward food emphasizes vegetables, fruits, whole grains, nuts, seeds, beans, and legumes as the base of the meal. If you want, you can still include meat, poultry, and dairy; they are just not the center of the meal.

Here are 5 reasons to eat more plants during the holiday season:

• More plants may mean more years of traditions. A plant-based diet decreases the risk of chronic diseases such as heart disease, diabetes, and some cancers, as well as helps achieve a healthy weight. Lowering the risk for these life-threatening diseases means you're extending the years that you can celebrate holidays and pass on your favorite traditions from generation to generation.
  
  
• More plants mean less room for foods high in sugar and refined flour. By incorporating more fruit into your dessert recipes, you'll reduce the amount of added sugar. Not only are fruit-based desserts nutrient-dense, but they'll also help prevent the infamous post-holiday sugar crash. Try making a plant-forward dessert such as fruit dipped in dark chocolate, date cookies, fruit cobbler, or black bean brownies.
  
  
• More plants give a natural boost to the immune system. Who wants to miss holiday fun because you are stuck at home sick? I know I certainly don't want to spend my holidays fighting a cold! Eating a plant-forward diet means you're taking in more vitamin C and zinc, two essential nutrients for fighting off a cold — no need to down the Emergen-C!
  
  
• More plants keep you more regular, and regular people are happier people. Plant-based foods are naturally rich in fiber as well as prebiotics, which are an essential component of a healthy gut. A healthy gut generally means fewer digestive problems and more regular bathroom breaks. There is nothing worse than tummy troubles to ruin your holiday. Eating more plants helps you stay regular, which makes it easier to spread holiday cheer.

In the end, health is the best thing that you can receive and also give to others this holiday season. Including more plants in your diet can help prolong your life, and if you so desire, extend the invitation to more people sitting at your table. Who wouldn’t want to do that? That’s a win for us.

Brown and Wild Rice, Walnuts, and Dried Cranberry Salad

Recipe by Nuthealth.org

Ingredients

• 1 cup coarsely chopped walnuts
• 2 cups water
• 1/2 tsp salt
• 1 cup brown rice and wild rice blend
• 1 garlic clove, minced
• 1 tsp minced orange zest
• 2 tsp grainy Dijon mustard
• 2 tbsp orange juice concentrate
• 1/4 cup sherry vinegar
• 1/2 cup olive oil
• 1/2 cup dried cranberries
• 1/2 red pepper, quartered lengthwise, thinly sliced
• 3 green onions, thinly sliced
• 1/2 cup snow peas, sliced 1/4 inch on the diagonal

Directions

1. In a dry skillet, toast walnuts over medium-high heat for 1 to 2 minutes or until lightly browned.
2. In a medium saucepan, bring water and salt to a boil. Add rice, stir well, cover, and reduce heat to simmer. Cook for 40 to 45 minutes or until rice is tender and all water has been absorbed. Remove from heat. Let stand 10 minutes.
3. In a small bowl, combine garlic, orange zest, and mustard; blend well. Whisk in orange juice concentrate and vinegar. Slowly whisk in oil and salt.
4. Transfer cooked rice to a large bowl. Add half the orange mixture, and toss gently to coat well. Cool to room temperature.
5. Add walnuts, cranberries, red pepper, green onions, and snow peas just before serving. Toss.
6. Add remaining dressing to lightly coat vegetables. Toss again, and serve.

"People eat meat and think they will become as strong as an ox,

forgetting that the ox eats grass." 

- Pino Caruso