The more studies that are done into diet and health, the more the evidence seems to suggest that a mainly plant-based diet is the way to go. The whole food plant based diet is based on a massive study done over several years in China, called The China Study, which concludes that “the closer people came to an all plant-based diet, the lower their risk for chronic disease.”

But isn’t cooking without animal products complicated? Isn’t it impossible to make meals interesting and tasty without meat or cheese? And don’t I need to carefully work out my protein requirements if my diet is vegan? Well, no! When you eat a diet based on fruit, vegetables, tubers, whole grains, and legumes you naturally get the levels of nutrients your body needs. And planning meals using vegetables as your starting point allows for so much creativity!

I’ll be sharing some of my whole food plant-based recipe ideas over coming weeks. They are by no means spectacular, but are quick and easy to make, and satisfy a busy, active family. I also try to make extra servings of my dinners which can double as packed lunches the next day. Bonus!

First up:

San Choy Bau, vegan style

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Like most of my recipes, this doesn’t have specific amounts, or even ingredients! You can mix it up depending on what you have in the fridge. For instance, this night I had a bowl of leftover coleslaw in the fridge, so I filled my lettuce cups with that. Have fun experimenting!

1/2 iceberg lettuce

200 grams noodles (I used kelp noodles, but soba or vermicelli are also good)

1 packet silken tofu

2 cups raw mixed vegetables, e.g: shredded cabbage, bean sprouts, grated carrot, courgette, radish, avocado, capsicum….

3-4 tablespoons hoisin sauce

1/4 cup toasted seeds or nuts (optional)

 

Gently pull the inner leaves from the lettuce, and arrange in cups on a big platter. I work with 2 per person, but you might want to do more.

Cook the noodles according to packet instructions, drain and cool. Share evenly among the lettuce cups. Fill the cups with your choice of vegetables, then sprinkle over the crumbled tofu. Drizzle with hoisin sauce. It can be nice to sprinkle over some toasted sesame seed or cashews to add extra crunch.

Pick up the lettuce cups and eat with your fingers. Keep napkins close by!

I’m always looking for inventive ways to serve vegetables! This is a beauty of a recipe: low fat, gluten-free, dairy-free and plant based. Oh, and did I mention delicious? I found the recipe here at the upbeet dietician. Of course I made a few tweaks, just by using my own favourite curry powder blend and sneaking in some fresh herbs for an extra punch.

I served the pakora with a sauce made from coconut yogurt, filtered water, chopped fresh mint, and a shake of sweet chilli sauce. It was declared a winner all round!

I always love a meal that can be whipped up in just one or two pans. This meal is a beautiful example of comfort and nutrition in one.

In one pan, I boiled up the pasta. I used orrechiette, but any shape would be fine.

In the other, I fried chopped onion, garlic and brussels sprouts until brown and soft. The kitchen smelt amazing! To that I added chopped mushrooms (a mixture of fresh button and re-hydrated shiitake) and fried for a few minutes longer.

Once the pasta was almost ready, I threw in with the veges a tin of 4 bean mix (drained), chopped pre-cooked beetroot, and a handful of fresh herbs. The crumbled feta and toasted walnuts scattered over the top took it next level!

 

 

I often get asked if it’s hard cooking mainly plant-based meals. Well, tonight’s meal involved throwing some stuff in the oven and walking away for half an hour, and it was delicious!

This is one of my favourite ways to cook plant-based. You can use whatever vegetables are in the fridge or garden, and it always works out well. A handful of nuts or grains over the top add interest and ring the changes.

Tonight, I tossed some yams, mushrooms, half a red pepper, and a handful of chestnuts in a roasting dish in the oven at 180 degrees. While they were cooking, I shredded some fresh spinach and mixed up a dressing from equal parts miso paste and rice vinegar and a splash of sesame oil. At the last minute I heated a couple of left-over falafels I had in the fridge and tossed the lot on a plate. Filling, tasty, and 4 serves of vegetables in one go. Win!