This post is part 1 of a sponsored collaboration I am doing with Olive Oils from Spain. Use the link at the end of this post to read part 2 on the Olive Oils from Spain blog.
I began my journey toward healthier eating and living in college, a year before spending a semester in Madrid. I decided to learn how to prepare vegetables so they would taste great and I wouldn’t rely on processed foods. Each week I bought vegetables I had never tried and searched for appealing recipes—often using extra virgin olive oil from Spain. Within months I was enjoying vegetables I’d previously avoided or never known. By the time I arrived in Madrid, I was eager to discover delicious and nutritious ways to cook.
Now in my seventh year as a vegan, I feel confident and comfortable with my eating habits. I no longer hunt the internet for quick fixes for bloating, digestion, energy, or weight loss. There are no magic pills or extreme diets—just consistent, simple principles. The foundation of a healthy relationship with food is straightforward: eat plant-based whole foods that are fresh, seasonal, and colorful.
Whole Foods
Whole foods are the core of my approach: fruits, vegetables, whole grains, beans and lentils, nuts, and seeds. These foods provide fiber, plant protein, healthy fats, complex carbohydrates, vitamins, and minerals. Colorful whole foods also supply phytonutrients that work as antioxidants, anti-carcinogens, and anti-inflammatory agents. A vibrant plate is attractive and a clear indicator that your meal is nutritionally rich.
I aim for at least 80–90% of my meals and snacks to be colorful, fresh whole foods. Large entree salads using sturdy greens like kale or collards make a great base, topped with beans, roasted vegetables, sweet potatoes, and whole grains, finished with a flavorful dressing. I also prepare soups, stews, grain bowls, pilafs, vegan burgers, and sauces—all built from whole ingredients. The remaining 10–20% is reserved for treats, baked goods, or occasional restaurant meals.
Keeping this balance helps avoid overly restrictive eating and reduces stress around social events or cravings. When most meals are nourishing, enjoying vegan ice cream or a slice of cake feels like a choice, not a lapse.
Buy Local
Choosing high-quality, local, seasonal produce has been an important discovery. Local fruits and vegetables are often more nutrient-dense and flavorful than produce flown long distances. Freshness matters: produce picked locally reaches your plate sooner, preserving taste and nutrients. For me, local and freshly harvested often takes priority over organic when the organic option has been shipped from far away. I also grow herbs at home, which makes it easy to add fresh flavor without extra cost or effort.
To read more about my favorite vegetables and how I started my herb garden, visit the Olive Oils from Spain blog for part two of this series.