When it comes to eating healthy, there’s a lot of information on the table these days. From cutting carbs and counting calories to following the latest trends that have you making peanut butter cups out of cauliflower. Yes, this is a thing. But what if eating well means nourishing your body in a way that feels satisfying and supports the planet? For Dianne Wenz a New Jersey local, this is nothing new. It’s how she’s been living and teaching for decades.
I first met Wenz when she was my coaching circle coach during my Health Coaching Training program at the Institute for Integrative Nutrition (IIN). Today, she’s a National Board-Certified Health and Wellness Coach, Plant-Based Chef, and author of three cookbooks on living a vegan lifestyle. When it comes to eating healthy, she knows her way around the kitchen.
Her path to plant-based living started in college. “I went vegetarian mainly for animal welfare reasons, but I also never really liked meat. I was the kid who had to sit at the table until I finished all my meat,” she laughs. Growing up on meals from cans, boxes, and bags, she discovered fresh cooking through Vegetarian Times magazine. After facing debilitating headaches and sinus problems, an acupuncturist suggested she eliminate eggs and dairy. Within two weeks, the headaches and breathing issues were gone. “That made me realize there really was a big connection between what I was eating and my health.”
Busting the Bland Myth
One of the first misconceptions she challenges? That vegan food is boring or restrictive. “Most vegans eat a wider variety of food than the omnivores I know! Raw ingredients are usually bland, it’s the seasonings and sauces that make food delicious. And most of those are already plant-based.”
For those curious but overwhelmed, Wenz encourages small, gradual changes. “No one wants to throw out all their food and start over. Swap a few meals a week for vegan ones or try one new ingredient a week. Create plant-based versions of foods you already love. Try tacos with black beans, lasagna with tofu ‘ricotta’ and roasted vegetables. Convenience foods like veggie burgers or vegan cheese are fine in moderation when you’re starting out.”
As a Vegan Lifestyle Coach, Wenz also teaches mindful eating: “Our bodies are smart. Salt cravings might mean you need minerals, sugar cravings might mean you need more sweetness in your life. Before stress eating, check in with yourself and ask, ‘What do I really need right now?’”
If there’s one underrated vegan ingredient, Wenz says it’s tofu. “You can turn tofu into pretty much anything because absorbs marinades and sauces beautifully.” She’s made
everything from “tofu tuna” to silken tofu chocolate frosting that once fooled her omnivore coworkers.
Comfort, Indulgence, and Balance
Before you put a padlock on the pantry, no one is asking you to give up your goodies. Wenz believes in the 80/20 rule: eat healthy 80% of the time, indulge 20%. “If we’re too restrictive, it can lead to orthorexia, an obsession with healthy eating.” She loves giving comfort foods a healthy twist. If you haven’t tried chickpea cookie dough bites, avocado chocolate mousse, or sweet potato brownies, you’re missing out. And take your time when trying new foods. “The key is to savor it. Don’t gobble it down. Really taste it.”
When it comes to picky eaters, start with familiar dishes and swap in plant-based ingredients. “Get kids involved in planning and cooking. And if you need to hide veggies, blenders do the trick. Blend spinach into pesto or carrots and potatoes into ‘cheese’ sauce.”
Food for the Planet
For Wenz, veganism is also about sustainability. “The planet can’t sustain our current meat and dairy habits. Animal agriculture is responsible for 18% of greenhouse emissions, more than all cars, trucks, and trains combined. We need to shift toward plant-centric eating to save Mother Earth.” She’s quick to add: “Veganism isn’t just a diet, it’s a way of life and it’s getting easier everyday.”
Wenz's Dream Dinner Party
Guests: Moby (her favorite vegan celebrity), David Bowie and Gene Baur (co-founder of Farm Sanctuary rescue in Watkins Glen).
Starters: vegan cheese plate and Caesar salad with a cashew-based dressing.
Main Course: cauliflower steaks with romesco sauce or socca stacks, which consists of layers of thin chickpea flour crepes, sautéed kale, and white bean purée.
Dessert: chocolate mousse pie made with melted chocolate and silken tofu.
Visit Wenz's Vegan Kitchen: https://www.diannesvegankitchen.com/
“Most vegans eat a wider variety of food than the omnivores I know! Raw ingredients are usually bland, it’s the seasonings and sauces that make food delicious.” - Dianne Wenz
Hilary Russo is a trauma-informed holistic practitioner, health coach, journalist, international speaker, and author. She is one of only 50 Certified Havening Techniques® Trainers worldwide and a certified practitioner of this neuroscience-based method. With a background in media and the military, Hilary brings first-hand insight to her work with clients facing secondary trauma, stress, and burnout. Her globally top-rated podcast, HIListically Speaking® (top 1.5%), features inspiring conversations with leading voices in holistic health, wellness, and neuroscience. Connect with Hilary at www.hilaryrusso.com or on social media @hilaryrusso.