This is a great dish to bring along to a potluck or a picnic! It’s a great meal to make for friends who are sceptical about vegan foods too (no seitan or tempeh scaring them away!).
- 1 can chickpeas
- 2 cups cooked quinoa
- 1 cup chopped red cabbage
- 1 cup broccoli sprouts
- 1 cup shredded carrots
- 1/4 cup chopped cashews
- 1/2 cup raisins
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon lemon juice
- 1 tablespoon maple syrup
Quick and easy to toss together! Experiment with whatever veggies are in your fridge!
I made this yummy tofu rice stir fry last night and it was delish! Normally I fry the tofu but this time I baked it in the oven with a little tahini and it came out just as tasty.
- 2 cups red rice (the more colourful your food, the better)
- Firm tofu- 1 package
- Tahini- 2 tablespoons
- Broccoli- 1 cup chopped
- Mung bean sprouts- 1/2 cup
- Mushrooms- 1/2 cup chopped
- Red cabbage- 1/2 cup chopped
- Pineapple chunks- 1/4 cup
- Leek- 1/2 cup of half moons
- Red onion- 1/4 cup diced
- Garlic- 2 cloves minced
- Tamari- 2 tablespoons
- Umeboshi plum paste- 1 tablespoon
- Spices: ginger, turmeric, pepper
- Heat oven to 180C
- Press/pat dry tofu
- Cut tofu into cubes
- Spread a thin layer of tahini over tofu
- Bake tofu in oven for 20 minutes (you can use a little oil on pan to prevent sticking or use baking paper)
- While tofu is baking, chop your vegetables and stir fry with a bit of water
- Mix together tamari, umeboshi paste and spices and add to stir fry
- Add in rice, pineapple, and tofu
I’m stepping up my weight loss game. For the last month I’ve transitioned from a junk food vegetarian diet to a whole-food, plant-based one. The results so far have been good but now I’m ready to delve a bit deeper into healthy eating. Here are 5 upgrades I’m making:
- “Whole” whole grains: even though some breads and pastas are labeled “whole grain” they can still be highly processed. I’m upgrading to sprouted grain bread and buckwheat pasta. The less refined flour the better.
- Fewer nuts: nut bars and trail mix have been my go-to snacks but they are so caloricly dense that I end up overeating them. Nuts are good for you but in moderation. I might still add nuts to my cooking but I’m getting rid of my nut snacks.
- Oil: I’ve cut down on the amount of oil I use in cooking but I still use it a bit out of habit. I’m going to focus more on eating whole-food fats and not using up my daily calorie allowance on oil.
- Sodium: I’ve stopped cooking with salt but sodium manages to sneak its way into my food. I’m going to crack down on the sauces and condiments we use that are high in sodium.
- Coffee: Coffee is like a religion in New Zealand. I love my ritual of walking to the shops to buy my soy flat white. Really though I’m just wasting my money on a steaming cup of empty calories. So I’m going to try to make coffee at home with a splash of soy milk. This will be the hardest habit to change!
I’m hoping that these changes will accelerate my weight loss! Any other suggested upgrades?
I threw together a falafel wrap for dinner (with one hand while bouncing my teething baby) and I added in some healthy upgrades!
Normally when we buy falafel kebabs the falafel is fried, the hummus has heaps of fat, and the sauces are full of sugar. I thought I’d make a healthier version.
Falafel wrap ingredients:
- Baked falafel bites
- Quinoa whole grain wraps
- Just Hummus brand hummus (no added oils and salt)
- Red cabbage
- Broccoli sprouts
- Spicy sauerkraut
It was quick to throw together and a delicious plant-based meal! (I think Ziggy was a bit jealous) 😊
I scraped together this yummy plant based dinner last night. It was my first foray into the world of risotto but it turned out really nice. Plus it ticked off 5 of Dr. Greger’s daily dozen!
- 1 cup whole grain risotto
- 5 cups low sodium veggie stock
- 1/2 cup chopped red onion
- 2 cloves garlic
- Sautée onion and garlic with a splash of water (I don’t use oil because it’s empty calories and not good for arterial function)
- Add in risotto and 1 cup veggie stock, stirring until liquid is fully absorbed
- Keep adding stock one cup at a time until risotto is tender
Kidney bean chilli
- 1 can kidney beans
- 1/4 cup red split lentils
- 1 can chopped tomatoes
- 1 carrot chopped
- 1 clove garlic
- 1/4 cup chopped red onion
- Pinch of spices: turmeric, cumin, chilli powder, black pepper
- To be honest I was so busy stirring the risotto and entertaining my baby that I just threw all these ingredients in a pot and cooked them until the carrot was tender! #mumlife
Serve with steamed broccoli for a yummy and healthy plant based dinner!
“Get a good nights sleep”. It’s on every health tip list. But what about when you can’t get a good nights sleep? Like when you have a new baby and you’re lucky to get 3 hours in a row!
As a sleep-deprived new mum, I turned to caffeine and sugar to keep me going through the long, sleepless nights. As I got more and more exhausted, I ate more and more sugar. Finally, I decided to kick the sugar habit and focus on whole food, plant based eating.
It sucked at first. I missed my sugar crutch. But after a couple weeks I’d get these bursts of joyful energy. And then one morning I woke up and felt happy and full of life. I looked at my Fitbit app wondering if maybe I had dreamt that I was up half the night with a teething 4 month old. Nope. The sleep tracker confirmed the mere 4 hours of sleep I received. But I woke up feeling so good? Maybe it was just a phase? But the next day I woke up ready for the day again and the day after that. Suddenly my days were filled with much more energy and my mood was greatly improved!
Don’t get me wrong I’m still a Wellingtonian. We love our coffee. I dutifully walk down to the shops for my morning soy flat white each day. But pre-coffee I used to be a grouchy, nonsensical mess and now I’m a happy, normal person!
I definitely attribute this newfound energy to my whole food, plant based diet. I just wish I had been eating this way all along!
Enchiladas are a great go-to recipe to make with leftovers. If you like to make veggie stir-frys or chilis, you can use those leftovers to build a whole new meal!
Mum tip: An easy way to save time cooking dinner is to stir fry a bunch of veggies at the beginning of the week and then add them to whatever meal you’re making.
- 2 cups of leftovers. I like to use a leftover stir fry of red bell peppers, zucchini, corn and spinach
- 1 can low sodium refried beans (check that they aren’t made with a bunch of oil, a can of black beans works well too)
- Guacamole or chopped avocado (I make my own guacamole. Store-bought guacamole usually has heaps of salt)
- Whole grain tortillas
- 1 can chopped tomatoes
- A pinch of spices: chili powder, cumin, paprika, black pepper (I usually add tumeric as well because it’s so good for you)
- Preheat oven to 180 degrees Celsius (350 F)
- Place a thin strip of refried beans down the centre of the tortilla
- Add in a few spoonfuls of leftover filling
- Add a pinch of chilli powder, cumin, and black pepper
- Roll tortillas and place on baking tray with the seam facing down
- Cover tortillas evenly with a can of chopped tomatoes and a sprinkling of paprika
- Bake for 25 minutes or until edges of the tortillas are crispy brown
- Add guacamole or avocado on top before serving