If you’re considering embarking on a vegan lifestyle, or perhaps you just want to introduce more plant based foods into your life, these simple and creative swaps from Nutritionist Mary Cotter are the perfect place to start.
Sunday Brunch
Scrambled tofu offers a beautiful twist on a breakfast classic. The texture crumbles wonderfully and it is a fantastic source of non-dairy calcium and protein. Add nutritional yeast, turmeric, and sea salt to add colour, seasoning and phytonutrients.
Meaty textures
Keep the meat texture alive by focusing on natural proteins such as tempeh, made from fermented soybeans. The fermentation process makes nutrients more absorbable and creates good bacteria for the gut. Try grilled tempeh skewers with a peanuty satay dip. Alternatively make use of chunky puy lentils, chickpeas, and beans of all kinds. These plant proteins are high in fibre, B vitamins, iron and folate.
Protein snack
Frozen peas provide a budget friendly protein powerhouse. They are super versatile so always keep a bag handy in the freezer. For a nutritious protein snack smash them with garlic, lemon and chives and serve on oatcakes. Green peas provide substantial amounts of protein and fibre (8-10g per cup!) This helps regulate blood sugar and keeps us feeling fuller for longer. Good news if you are watching your weight. A nice alternative to avo toast too.
Creamy desserts
The amazingness of avocado has no limits. The creamy consistency and nutrient content means you can easily whip up deliciously dreamy desserts. Simply blend one avocado with 3 tbsp. raw cacao powder, a frozen sliced banana, 1 tbsp. agave nectar and vanilla extract. This way you can still get your sweet fix, but without any of the refined sugar of shop-bought treats. We all have moments when we need a pick-me-up and there’s no reason to feel deprived.
Mary is full of ideas for meal planning of any type and will be available to talk to at our next Revive Days. @stellar_health_mary
Read more Revive articles
