Tag: Vegan

Vegetarian and Vegan diets

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It’s so fantastic that so many people are adopting a more plant-based style of eating, and some even go the extra mile to announce that they are fully vegetarian or vegan. I 100% applaud anyone who decided to stop eating meat or animal products, there are a bunch of great benefits not only for health, but for the environment as well. There are so many reasons that one decides to go full-vego, and whatever that reason is, is all good. Making a commitment to a way of eating and for some a lifestyle shows a huge amount of respect, dedication and personal value. However, many people who go vego don’t do their research before doing so, and there are a number of things that need to be considered from a nutrition point of view before proceeding. 

My personal philosophy on vegetarian and vegan diets is that while I respect any individuals decision to follow it, I’m more on the no-diet approach bandwagon, which means still eating as ethically as possible without cutting out any food groups. I also know my body simply does better with eating meat and animal products, so I do my best to investigate brands and buy products which encourage ethical farming practices. Iv’e had periods of my life where I was following a strict vego diet, and although it was well managed, I still lacked energy, dropped my iron levels and increased my frequency of being unwell. You just have to do what works for your body.

Type of vegetarian diets:

There are a number of styles of vegetarian/vegan diets, all of which have a different set of “guidelines/rules” and all of which will have a slightly different set of nutritional let-downs. The main two broad categories ill talk about are vegetarian diets (cutting out meat) and vegan diets (cutting out all animal based products). 

Vegetarian: Cut out all meat including pork, beef, lamb, chicken, duck, veal, while keeping fish, eggs, dairy products and other animal-based products. 

 Vegan: Cut out all animal based/derived products, including; meat, fish, eggs, dairy, gelatin, honey, insects and also any products that animals may have been included in the processing (e.g. leather, enzymes, some cane sugar)

Research:

Health implications: 

Protein

Iron

B12

Fatty acids

Calcium

Vitamin D

A healthy vegetarian diet: 

Summary: 

Green pea risotto

As we move into the warmer months, my body starts craving warm, nourishing foods, and risotto’s are just perfect for this occasion. The rich, creamy flavour is one that lingers on your tastebuds, plus you can add almost any veggie to it to create a new and exciting recipe. Try roast pumpkin and cranberry, beetroot and sundried tomato, or a simple mushroom and red wine. The options are endless, just replace the green peas in this recipe with whatever you choose! 

Green Pea Risotto
Serves 2
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
331 calories
65 g
0 g
3 g
10 g
1 g
526 g
1390 g
11 g
0 g
3 g
Nutrition Facts
Serving Size
526g
Servings
2
Amount Per Serving
Calories 331
Calories from Fat 27
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1390mg
58%
Total Carbohydrates 65g
22%
Dietary Fiber 7g
27%
Sugars 11g
Protein 10g
Vitamin A
64%
Vitamin C
44%
Calcium
5%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup Aborio Rice
  2. 1 onion
  3. 1 tsp olive oil
  4. 2-3 cups Vegetable stock
  5. 250g Frozen green peas
  6. Salt and pepper to taste
Instructions
  1. Heat vegetable stock until simmering in a saucepan.
  2. In another saucepan saute onion in olive oil on a medium heat until softened.
  3. Add the rice and stir though for 2 minutes.
  4. Add 1 ladle full of hot stock and stir until completely absorbed.
  5. Continue to add a ladle full of stock and stirring until all of the stock is used. If rice is not fully cooked at this stage continue to add ladle's of stock until the rice is cooked.
  6. Add 1/2 of the green peas to a food processor and mix until a puree. Add to the fully cooked rice.
  7. Add the remainder of the frozen whole green peas to the rice and stir until peas are heated through.
  8. Add salt and pepper to taste, serve with chopped parsley and Parmesan cheese.
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calories
331
fat
3g
protein
10g
carbs
65g
more
Nutrilly https://nutrillynutrition.com/

 

Beetroot relish

I’m in love with the earthy, rich flavour of beetroot, and nothing beats (see what I did there…) a tasty relish to go with crackers, cheese, veggie sticks, dukkah and sourdough bread for a rustic nibbles platter. This recipe is one inspired by a few other recipes online for relishes, but iv’e adapted it to be my own. Its also beautiful spread on a piece of crusty wholegrain toast in the morning with a nice cup of tea. 

Beetroot relish
Serves 20
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Prep Time
15 min
Cook Time
1 hr 30 min
Total Time
1 hr 45 min
Prep Time
15 min
Cook Time
1 hr 30 min
Total Time
1 hr 45 min
34 calories
6 g
0 g
1 g
0 g
0 g
41 g
21 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
41g
Servings
20
Amount Per Serving
Calories 34
Calories from Fat 10
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 21mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
2%
Sugars 5g
Protein 0g
Vitamin A
0%
Vitamin C
2%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 medium beetroot
  2. 1 1/2 tbsp olive oil
  3. 1 tsp mustard seeds
  4. 1 onion, chopped
  5. 1/3 cup brown/raw sugar
  6. 1/4 cup white wine vinegar
  7. 1 tbsp balsalmic vinegar
  8. 2 tbsp red wine
  9. 3/4 cup water
  10. 1/4 tsp cinnamon
  11. pinch of salt
Instructions
  1. Heat oven to 180 degrees Celcius, wash and halve beetroot, and place on a lined baking tray and drizzle with 1 tbsp olive oil. Roast for about 1 hour or until soft. Cool completely before moving on to step 2.
  2. Place beetroot in a food processor and mix until relatively small pieces (imagine the beetroot being grated). Leave aside.
  3. In a small sauce saucepan heat 1/2 tbsp olive oil on medium heat. Add mustard seeds and heat until you hear popping. Add onion and saute until translucent.
  4. Add sugar, white wine vinegar, balsalmic vinegar, red wine vinegar, beetroot, water, cinnamon and salt to the saucepan. Bring to boil, then reduce to simmer.
  5. Simmer relish for 20-30 minutes, or until the majority of the liquid has reduced. Stir regularly to prevent burning.
  6. Will store covered in the fridge for up to 1 month.
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calories
34
fat
1g
protein
0g
carbs
6g
more
Nutrilly https://nutrillynutrition.com/

Banana, cacao and coffee smoothie

Need a quick way to get your coffee and brekkie in? Well here is the answer! The banana, cacao and coffee smoothier is full of nutrients, easy to whip up when you are in a rush, and will give you that energy boost you need until you have time for a proper meal. The banana give you a tonne of fibre and vitamins, the cacao and coffee is full of antioxidants, the chia seeds give you healthy fats, and the vanilla essence is there simply for flavour. Of course, I always advocate having a full brekkie, with slow release carbs, protein and healthy fats (Think veggies with poached eggs), but I also understand that some days you are just too rushed to get out the door, so this is the perfect fix on those days! 

Banana, cacao and coffee smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
162 calories
29 g
0 g
4 g
3 g
0 g
605 g
12 g
15 g
0 g
1 g
Nutrition Facts
Serving Size
605g
Servings
1
Amount Per Serving
Calories 162
Calories from Fat 11
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 12mg
0%
Total Carbohydrates 29g
10%
Dietary Fiber 5g
18%
Sugars 15g
Protein 3g
Vitamin A
2%
Vitamin C
17%
Calcium
48%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 frozen banana
  2. 1 cup ice
  3. 1 cups almond milk
  4. 1 shot Yahava expresso (I used their Kintamani coffee)
  5. 1 tsp chia seeds
  6. 1 Tbsp cacao
  7. 1 tsp vanilla essence
Instructions
  1. Add all ingredients to a blender and blend on high until smooth.
  2. Serve in a glass jar or large cup with a lid so you can drink it on the go!
Notes
  1. Gluten free. Dairy free. Vegetarian. Vegan. Sugar free.
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calories
162
fat
4g
protein
3g
carbs
29g
more
Nutrilly https://nutrillynutrition.com/

Raw salted caramel latte slice

Oh. My. God. This slice is just so heavenly! You have got to try it, honestly, I think this is the best thing I have ever made. In collaboration with Yahava Coffee, i’ve come up with a few coffee inspired recipes, which my raw salted caramel latte is the first. Its full of nuts, dates, coconut, coffee and cacao, so if full of healthy fats, antioxidants and a little bit of sweetness. This is a great one to have in the freezer for when you get the afternoon sweet tooth, or is perfect for a little nibble after dinner. Just remember not to eat the whole thing at once because its still pretty energy dense with all the nuts and dates! 

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tumblr_nk5l67zgl01rkoy0co1_540

Raw salted caramel latte slice
Yields 20
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Prep Time
30 min
Cook Time
2 hr
Total Time
2 hr 30 min
Prep Time
30 min
Cook Time
2 hr
Total Time
2 hr 30 min
193 calories
20 g
0 g
12 g
4 g
5 g
46 g
36 g
15 g
0 g
7 g
Nutrition Facts
Serving Size
46g
Yields
20
Amount Per Serving
Calories 193
Calories from Fat 104
% Daily Value *
Total Fat 12g
19%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 36mg
1%
Total Carbohydrates 20g
7%
Dietary Fiber 2g
9%
Sugars 15g
Protein 4g
Vitamin A
1%
Vitamin C
0%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Base
  1. 1 cup raw almonds
  2. 1/4 cup shredded coconut
  3. 1 shot Yahava expresso (I used their Kintamani coffee)
  4. 6 dates, pitted
Salted caramel latte layer
  1. 1 cup unsalted raw cashews, soaked
  2. 8 dates
  3. 1/4 tsp Himalayan sea salt
  4. 1/3 cup almond milk
  5. 1 shot Yahava expresso (I used their Kintamani coffee)
Raw chocolate
  1. 1/3 cup coconut oil, melted
  2. 2 Tbsp cacao powder
  3. 3 Tbsp rice malt syrup
  4. 2 Tsbp Yahava expresso (I used their Kintamani coffee)
  5. 1/2 cup raw unsalted cashews, soaked
Instructions
  1. For the base: Place all ingredients into a food processor and mix until it forms a solid ball, you should be able to pick it up with your hands. Line a square tray with baking paper, and press base mixture into the bottom of the pan. Use your hands and a spatula to get the mixture to the corners, and ensure its as flat as possible. Place in the freezer to set while you are preparing the next layer.
  2. For the middle: Soak cashews for 30-60 minutes (I usually do this first), then place cashews, pitted dates, sea salt, almond milk and expresso into the blender, process until it forms a smooth paste. It should be slightly runny, but not to the point where it is a liquid. You may need to add more almond milk. The processing usually takes around 5 minutes. Pour the middle layer straight on top of the base, and spread evenly using a spatula. Place back in the freezer to set.
  3. For the top layer: Combine melted coconut, cacao powder, rice malt syrup, expresso and pre-soaked cashews back into the blender. Blend until they form a smooth liquid. You may need to add a little more coffee to get it to be a liquid. Once combined well pour over the middle layer, smooth using a spatula and place back into the freezer for around 2 hours. Only serve when completely set.
Notes
  1. Gluten free. Dairy free. Vegetarian. Vegan.
  2. Will store in the freezer covered for up to 2 weeks.
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calories
193
fat
12g
protein
4g
carbs
20g
more
Nutrilly https://nutrillynutrition.com/

Rainbow quinoa tabouli

This one was a quick throw together recipe from a BBQ I attended last Friday at the in-law’s place, I was asked to make a quinoa salad, and there were some suggestions for other ingredients, so this is what I cam up with! Ended up being a hit, full of colour and nutrients. Definitely one I will make again, plus if you don’t add the dressing straight away it keeps really well in the fridge, so is perfect for meal prepping at the begging of the week (you can see it featured in my meal prepping recipe ideas post here). 

Rainbow quinoa tabouli
Serves 4
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Prep Time
20 min
Prep Time
20 min
282 calories
35 g
0 g
12 g
10 g
2 g
198 g
118 g
2 g
0 g
10 g
Nutrition Facts
Serving Size
198g
Servings
4
Amount Per Serving
Calories 282
Calories from Fat 107
% Daily Value *
Total Fat 12g
19%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 118mg
5%
Total Carbohydrates 35g
12%
Dietary Fiber 7g
27%
Sugars 2g
Protein 10g
Vitamin A
261%
Vitamin C
52%
Calcium
13%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 red onion
  2. 1/2 red capsicum
  3. 1 cup cooked quinoa
  4. 1/2 cup roast pumpkin
  5. 1/4 cup fresh parsley
  6. Handful fresh baby spinach
  7. 2 Tbsp slivered almonds
  8. 2 Tbsp olive oil
  9. 2 Tbsp white wine vinegar
  10. 1 Tbsp wholegrain mustard
Instructions
  1. Finely chop red onion, capsicum, parsley and spinach and add all to a large mixing bowl.
  2. Chop roast pumpkin into bite size cubes and add to bowl.
  3. Add cooked quinoa and toss well to combine.
  4. Heat a small fry pan to medium heat, and lightly toast slivered almonds (be very careful here not to burn them, they will cook very quickly). Add almonds to the bowl and toss again.
  5. In a small jar add olive oil, vinegar and mustard and shake well to combine.
  6. Either pour the dressing over the taboli if serving immediately, or keep separate until serving.
Notes
  1. Gluten free
  2. Dairy free
  3. Vegetarian
  4. Vegan
beta
calories
282
fat
12g
protein
10g
carbs
35g
more
Nutrilly https://nutrillynutrition.com/

Raw cookie dough bites

This recipe is a simple, quick and tasty one, which was inspired by my good friend Tam when we were talking about the “Raw cakes” I posted on instagram a few days ago. It inspired me to create something that was reminiscent of eating raw cake batter or nibbling on some of the raw cookie dough. Therefore: Raw cookie dough bits! Literally 5 ingredients and they take 5 minutes. 

Raw cookie dough bites
Yields 10
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Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr 5 min
Prep Time
5 min
Cook Time
1 hr
Total Time
1 hr 5 min
63 calories
6 g
0 g
4 g
1 g
1 g
13 g
1 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
13g
Yields
10
Amount Per Serving
Calories 63
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
3%
Sugars 4g
Protein 1g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 Tbsp Almond butter (or you could use peanut butter)
  2. 2-3 Tbsp cacao nibs
  3. 1/2 cup cashews
  4. 2 medjool dates
  5. 1/2 tsp cinnamon
Instructions
  1. Add cashews to a food processor and mix until relatively fine consistency. Add almond butter, dates and cinnamon and pulse until it forms a solid mass. You may have to scrap it down from the sides a few times.
  2. Add the cacao nibs and use a spoon to mix.
  3. Form into a layer about 1 cm thick on a board and cut cookie shapes out of the mix.
  4. Refrigerate for 1 hour to set.
Notes
  1. Gluten free
  2. Dairy free
  3. Vegetarian
  4. Vegan
beta
calories
63
fat
4g
protein
1g
carbs
6g
more
Nutrilly https://nutrillynutrition.com/

Pear, walnut and beetroot salad

Beetroot has to be one of my all time favourite root vegetables, it has a rich, earthy flavour, and is full of antioxidants, vitamins and minerals. It also makes a killer salad when roasted, alas i’ve come up with this hearty pear, walnut and beetroot salad, which is a great year round salad. It makes a great addition to any summer BBQ, or a simple, fresh and hearty side salad during the winter months. I like to make this on a Sunday and take it for lunch on weekdays. I always look forward to lunch whenever I bring it. You could also add feta cheese if you wanted some cheese, but honestly, its great without it!

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Pear, walnut and beetroot salad
Serves 2
Gluten free. Dairy free. Vegetarian. Vegan
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
386 calories
63 g
0 g
12 g
13 g
1 g
538 g
204 g
23 g
0 g
10 g
Nutrition Facts
Serving Size
538g
Servings
2
Amount Per Serving
Calories 386
Calories from Fat 100
% Daily Value *
Total Fat 12g
18%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 204mg
8%
Total Carbohydrates 63g
21%
Dietary Fiber 14g
54%
Sugars 23g
Protein 13g
Vitamin A
29%
Vitamin C
29%
Calcium
11%
Iron
26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 medium beetroot
  2. Drizzle of olive oil (for roasting beets)
  3. 1 medium pear, chopped
  4. 1/4 cup walnuts, toasted
  5. a few handfuls of greens (beet greens, spinach, rocket etc)
  6. 1/2 cup cooked quinoa
  7. Sprouts, to garnish
  8. Balsamic vinegar
  9. Olive oil
  10. Salt and pepper
Instructions
  1. Preheat oven to 180 degrees Celsius, wash and dry beets, chop in half, then drizzle with olive oil.
  2. Roast for 45-60 minutes, or until tender. Allow to cool, then chop into smaller pieces.
  3. Slice pear and arrange on a platter with toasted walnuts, greens, quinoa and sprouts.
  4. Mix together olive oil, balsamic vinegar and salt and pepper. Drizzle over salad prior to serving.
Notes
  1. Try adding feta cheese for a creamy addition
beta
calories
386
fat
12g
protein
13g
carbs
63g
more
Nutrilly https://nutrillynutrition.com/

Spicy roast pumpkin dip

If you have been following my Facebook page you will know tomorrow i’m heading to Lorna Jane Floreat to join in their Wellness morning, alongside Dr Xanthe Hand from Floreat Chiropractic (My new workplace), to showcase Nutrilly Nutrition, and to educate the Floreat community about eating good food will nourish your body, and give you a healthy and happy life!

I will be giving out some healthy snacks on the day, and i’ve developed 3 new recipes to share! Firstly, this spicy roast pumpkin dip is full of vitamin A rich pumpkin, antioxidant filled chili, and hearty chickpeas. Its a great one to take along to a picnic, BBQ, or to keep in the fridge at home for when you are feeling peckish. It’s very similar to the Roast sweet potato hummus I posted a few weeks ago, so you can serve it with pretty much any fresh vegetable. I also like to serve with crunchy grilled wholegrain pita breads, mini lebanese cucumbers, on grilled zucchini boats and with homemade potato wedges.

FullSizeRender (10)

Ingredients:

300g Pumpkin
1 x 400g can chickpeas
3 garlic cloves
1 small red chili (2-3cm), deseeded
2 tbsp. olive oil
1/2 cup water

Method:

  • Heat oven to 180 degrees Celsius. Line a flat tray with baking paper and set aside.
  • Remove skin and seeds from pumpkin. Chop pumpkin into 2 cm cubes, and cover with 1 tsp of the olive oil. Peel skin from garlic cloves and add to baking tray. Bake pumpkin and garlic for around 30 minutes, turning once.
  • When cooked, remove from oven and allow to cool. Add cooled pumpkin and garlic to a food processor with chickpeas, remainder of the olive oil, red chili and water and mix until well blended.
  • Serve with fresh vegetable sticks (carrot, cucumber, capsicum, zucchini, snow peas), whole grain crackers, grilled pita bread or in a rainbow veggie wrap.

Serves 8-10. Prep time: 15 minutes. Cook time: 30 minutes. Gluten free. Dairy free. Nut free.

Rosemary baked beet chips

I’m just in love with the rich, earthy flavour of beetroot. These crunchy little beet chips are perfect with homegrown rosemary and a dash of sea salt. I find these are a great summer afternoon snack, great with a cold ginger beer or cider. I’ll be serving these tomorrow for Australia day, and possibly with a chili garlic avocado dip. Make sure you check on the beet chips regularly because they are prone to burning.

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Ingredients:

2 medium beetroot, washed and dried
2 sprigs of fresh rosemary, roughly chopped
Sea salt
Olive oil spray

Method:

  • Line 2 flat trays with baking paper and leave aside. Heat oven to 180 degrees celcius.
  • Using a mandolin or sharp knife, slice beetroot as evenly as possible, and place on the trays ensuring the beets are not touching.
  • Spray with a small amount of olive oil spray, and sprinkle with rosemary and sea salt.
  • Place trays in the centre of the oven and bake for 8 minutes, then check, if not done, bake for another 8 minutes. The cooking time really depends on your oven and the thickness of the beet slices, so keep checking them so they don’t burn!

Serves 1-2. Prep time: 5 minutes. Cook time: 15-20 minutes. Gluten free. Dairy free. Nut free.