Sticking to a mostly plant-based eating plan may reduce your risk of stroke, according to a growing body of evidence. A Taiwanese study, published in Neurology in March 2020, found that eating vegetarian was associated with a lower risk of stroke than eating non-vegetarian. Another study, published in the European Heart Journal in July, said that every 200 grams of fruit and vegetables consumed daily was linked to a 13 percent lower risk of stroke. To get started on eating more fruit and vegetables, try one of these four recipes developed by Linda Monastra, a chef and graduate of the Natural Gourmet Institute in New York City.

Corn and Black Bean Salad

Serves 4

• 1 can (15.5 oz.) low-sodium black beans, drained and rinsed
• 1 cup corn kernels, fresh or frozen (thawed)
• 1 cup plum tomatoes, diced
• ¼ cup red onion, finely diced
• 1 jalapeno pepper, seeds removed and finely diced (use less or omit depending on spiciness preference)
• 2 tablespoons fresh lime juice
• ¼ teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 teaspoon ground cumin
• 1 avocado, diced
• 2 tablespoons fresh cilantro leaves, finely chopped

In medium bowl, mix black beans, corn, tomatoes, onion, jalapeno, lime juice, salt, black pepper, and cumin. Stir well to combine and distribute juice and spices evenly. Add avocado and cilantro leaves and stir gently. 

Curry Lentils with Potatoes and Carrots

Serves 4

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• ¼ cup yellow onion, finely diced
• 1 cup dried brown lentils
• 3½ cups low-sodium vegetable broth
• 1 tablespoon curry powder
• 2½ cups diced russet potatoes with skins on, diced
• 1 cup diced carrots
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 tablespoons finely chopped fresh parsley

Pour oil into midsize saucepan and put on medium heat. Add garlic and onion and sauté, stirring occasionally, for 3 to 5 minutes, or until onion has softened. Stir in lentils, vegetable broth, and curry powder. Cover pot and bring to a boil. Reduce heat to medium-low and simmer, partially covered for 15 minutes, stirring occasionally. Add potatoes, carrots, salt, and pepper, and stir to combine. Cover and cook 20 to 25 minutes, stirring occasionally, until lentils are soft, potatoes and carrots are tender at the center, and most of the liquid has been absorbed. Top curry with fresh parsley after ladling into individual bowls.

Nicoise-Style Salad

Serves 4

Dressing:

• 1/3 cup olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• ¼ teaspoon finely chopped fresh thyme leaves
• ¼ teaspoon salt
• 1/8 teaspoon ground black pepper

Salad:

• 1 lb. mixed baby potatoes, sliced in ½” slices
• 4 large eggs
• 10 oz. green beans, stem ends trimmed
• 1 cup cherry tomatoes, sliced in half
• 1 head Romaine lettuce, torn in rough pieces
• 1 can (5 oz.) albacore tuna packed in water, drained
• 20 kalamata olives, sliced in half

To make the dressing, place ingredients in bowl and whisk to combine. Set aside.

Put potatoes in medium saucepan, cover with cold water, and bring to a boil. Cook for 5 minutes until tender and easily pierced with a knife. Drain and set aside to cool. 

Place eggs in medium saucepan, cover with an inch of cold water, and bring to a boil over medium-high heat. As soon as eggs boil, remove pan from heat, cover, and set aside for 10 minutes. Drain eggs, then cool them in an ice-water bath until ready to plate the salad. Then peel eggs and cut each in half.

Add green beans to large pot of boiling water and cook for 2 minutes. Drain beans, then submerge them in an ice-water bath until ready to prepare salad.

Put lettuce in large mixing bowl. Drizzle 2 tablespoons of vinaigrette over lettuce and mix until fully coated. Distribute lettuce evenly on four plates.

Add potatoes and 2 tablespoons of dressing to mixing bowl and stir to coat. Divide potatoes evenly on top of lettuce.

Drain green beans, put them in mixing bowl with 1 tablespoon dressing, and toss to coat. Divide beans evenly next to potatoes.

Put cherry tomatoes and 1 tablespoon vinaigrette in mixing bowl and stir to coat. Place tomatoes next to green beans. Then evenly distribute hard-boiled eggs, tuna, and olives on plates. Serve remaining dressing on the side. 

Eggplant with Thai Basil and Brown Rice

Serves 4

• 1 cup short-grain brown rice
• 1 lb. firm tofu, drained and cut into 1” cubes
• 3 tablespoons olive oil
• 4 Japanese eggplants (1 lb. total), ends trimmed, cut in half and then cut diagonally in ½” slices
• 1 cup diced red bell pepper
• 1 cup diced yellow onion
• 3 cloves garlic, minced
• 1 cup Thai basil leaves

Sauce:

• ¼ cup reduced-sodium soy sauce
• 2 tablespoons rice wine vinegar
• 1 tablespoon maple syrup
• 2 teaspoons garlic-chili paste
• 2 teaspoons cornstarch

Bring 1¾ cups water to boil in medium saucepan, add rice, and stir. Reduce heat to low and cook covered for 45 minutes. Remove from heat.

In a small bowl, add soy sauce, rice wine vinegar, maple syrup, and chili paste. Whisk to combine and set aside. In separate small bowl, combine cornstarch with ¼ cup cold water, and whisk to combine. Set aside.

Heat 1 tablespoon olive oil in a large fry pan over high. Add tofu and cook for 5 minutes until tofu begins to take on color on the bottom. Stir, and cook for an additional 5 minutes. Remove from heat and transfer tofu to a bowl. Set aside.

In the same pan, put 2 tablespoons olive oil. Add eggplant and cook for 2 minutes over high heat until it begins to soften. Lower heat to medium-high, add red peppers and onions, and cook for 2 minutes. Add garlic, and sauté for an additional minute. Add tofu back into pan and stir to combine. Add sauce and cornstarch mixture and stir to coat vegetables and tofu. Allow sauce to come to a boil. Remove from heat and mix in basil. Serve over brown rice.