Plant-Based Diet: Delicious, Nutritious, And Satisfying Meals

A plant-based diet is a great way to improve your health and the environment. It involves eating mostly plant-based foods and minimising animal products and processed foods.

A plant-based diet can include vegan, vegetarian, Mediterranean, and flexitarian diets, or simply limiting meat intake. The key is to focus on whole, unrefined, or minimally refined ingredients. This includes fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based proteins.

Meals on a plant-based diet can be delicious and satisfying. For example, you can try avocado on whole-grain toast, oatmeal topped with fresh fruit, veggie tacos, curried cauliflower bowls, roasted veggies, tofu stir-fry, veggie pizza, ravioli, falafel, and more.

By adopting a plant-based diet, you can improve your health, manage your weight, and reduce your environmental impact.

Breakfast ideas: e.g. tofu scramble, fruit salad, chia seed pudding

Breakfast is an important meal of the day, and there are plenty of delicious plant-based options to choose from. Here are some ideas to get you started:

Tofu Scramble

If you're craving a savoury breakfast, a tofu scramble is a fantastic option. It's a quick and easy dish that can be made in just 10 minutes with only 7 ingredients. You'll need firm or extra-firm tofu, nutritional yeast, black salt (kala namak), turmeric, garlic powder, and non-dairy milk. Simply heat some oil in a pan, mash or crumble the tofu into the pan, add your seasonings, and stir until everything is combined and cooked through. Serve with your favourite breakfast sides, such as avocado, toast, or berries.

Fruit Salad

For those who prefer a sweeter breakfast, a fruit salad is a refreshing and healthy choice. You can use a variety of fruits such as pineapple, mandarin oranges, apples, grapes, and coconut. To make it creamy, mix in some Greek yogurt and a handful of mini marshmallows. This dish is not only delicious but also packed with vitamins and antioxidants.

Chia Seed Pudding

This is a great make-ahead breakfast option that can be prepared in just 15 minutes the night before. Simply combine chia seeds, your choice of milk (almond, coconut, oat, or regular milk), maple syrup, and cinnamon in a jar or container. Give it a good shake, chill it in the fridge, and stir it occasionally to prevent clumping. Top it off with fresh fruit, granola, and an extra drizzle of maple syrup for a delicious and nutritious breakfast.

Other Plant-Based Breakfast Ideas

In addition to the above, there are numerous other plant-based breakfast options to explore:

• Plant-based breakfast burritos filled with tofu, beans, and vegetables
• Hearty breakfast bowls with tofu, rice, vegetables, and avocado
• Savoury breakfast sandwiches with grilled portobello mushrooms, tofu scramble, and pesto
• Porridge bowls with coconut, banana, cinnamon, and cocoa nibs
• Smoothies packed with fruits, vegetables, and plant-based milk or yogurt
• Overnight oats with cinnamon, raisins, walnuts, and plant-based milk

Lunch options: e.g. whole-wheat pasta salad, grilled vegetable kebabs

Lunch is a great opportunity to eat a variety of plant-based foods that will keep you full and satisfied until dinner. Here are some delicious and nutritious plant-based lunch options to choose from:

Whole-wheat pasta salad

A whole-wheat pasta salad is a fantastic option for lunch as it can be made ahead of time and is portable, making it perfect for taking to work or school. This salad is packed with Mediterranean flavours and is filled with healthy ingredients such as whole grains, healthy fats, and fresh vegetables. To make this salad, cook and chill whole-wheat pasta (rotini or fusilli are great options) and toss it with a lemony vinaigrette dressing. You can add in vegetables such as cherry tomatoes, cucumbers, bell peppers, and kalamata olives. For some extra protein, add in crumbled feta cheese or goat cheese. This pasta salad can be served warm or cold and is sure to be a hit at any potluck or BBQ.

Grilled vegetable kebabs

Vegetable kebabs are a delicious and easy way to eat grilled vegetables and are perfect for a light summery lunch. You can use a variety of vegetables such as zucchini, bell peppers, mushrooms, onions, and even pineapple for a touch of sweetness. Simply thread the vegetables onto soaked bamboo skewers and grill them on a preheated grill until they are tender. You can also brush the vegetables with a mixture of olive oil, basil, oregano, salt, and black pepper for some extra flavour. Serve these kebabs as a main dish or as a side, and enjoy the flavours of summer!

Dinner recipes: e.g. butternut squash curry, sweet potato and black bean tacos

Dinner Recipes: Butternut Squash Curry and Sweet Potato and Black Bean Tacos

Butternut Squash Curry

This Thai-inspired vegan butternut squash curry is a delicious, indulgent, yet wholesome meal. It requires just one pot and can be made in about 45 minutes. The recipe can be easily adapted to be gluten-free and is both meal-prep and freezer-friendly.

Ingredients:

• Coconut oil
• Onion
• Carrots
• Kosher salt
• Garlic
• Ginger
• Bird's eye chilli peppers (optional)
• Lemongrass (optional)
• Red curry paste
• Coconut milk
• Vegetable broth or water
• Butternut squash
• Soy sauce
• Coconut sugar or pure maple syrup
• Chickpeas
• Baby spinach or kale
• Lime juice or rice vinegar
• Thai basil
• White or brown rice (optional)

Method:

• Heat coconut oil in a Dutch oven or large saucepan over medium-high heat.
• Add onions, carrots, and a pinch of salt. Cook for 7-8 minutes until tender and lightly browned.
• Add garlic, ginger, chilli peppers (if using), lemongrass (if using), and red curry paste. Cook for 2 minutes, stirring frequently.
• Pour in a couple of spoons of coconut milk and let it bubble for a minute, stirring well.
• Add vegetable broth, the remaining coconut milk, butternut squash, soy sauce, and coconut sugar. Stir to combine.
• Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes, or until the squash is tender.
• Use an immersion blender to blend roughly half of the curry. Alternatively, transfer half of the curry to a blender, blend until smooth, and return to the pan.
• Stir in the chickpeas and bring to a simmer.
• Add the baby spinach or kale and cook until wilted.
• Turn off the heat and stir in the lime juice or rice vinegar.
• Garnish with Thai basil and serve over rice, if desired.

Sweet Potato and Black Bean Tacos

These tacos are a simple, healthy, and satisfying meat-free dinner option that can be ready in 30 minutes. The recipe is vegetarian and can be made vegan and gluten-free.

Ingredients:

• Sweet potatoes
• Neutral cooking oil (such as grapeseed or canola)
• Kosher salt
• Chili powder
• Ground cumin
• Onion
• Garlic
• Jalapeño
• Black beans
• Apple cider vinegar or water
• Corn tortillas
• Tomatillo salsa verde (optional)
• Avocado (optional)
• Cilantro (optional)
• Cotija cheese (optional)

Method:

• Preheat the oven to 425°F.
• In a bowl, toss the sweet potatoes with oil, salt, cumin, and chili powder. Spread on a baking sheet and bake for 30 minutes, flipping halfway through, until the sweet potatoes are tender and caramelized.
• While the sweet potatoes roast, heat oil in a saucepan over medium heat. Add onions and salt, and sauté until soft. Add garlic and jalapeño, and cook for 2 more minutes.
• Fold in black beans and cook, stirring occasionally, until the beans are soft. Add apple cider vinegar or water if the beans seem dry.
• Briefly heat the tortillas in a dry skillet or microwave until warm.
• Layer tacos with sweet potatoes and black beans. Top with avocado slices, salsa, cilantro, and cotija cheese, if desired.

Snack choices: e.g. roasted edamame, trail mix, hummus and veggie sticks

Snack choices are an important part of a plant-based diet, offering a boost of energy and nutrients between meals. Here are some delicious and healthy plant-based snack ideas, including roasted edamame, trail mix, hummus, and veggie sticks:

Roasted Edamame

Roasted edamame is a nutritious and protein-packed snack option. It is a simple and tasty way to enjoy edamame, a type of young soybean. To make roasted edamame, start by preheating your oven to 375°F (190°C). Thaw frozen edamame beans and pat them dry with a kitchen towel to remove excess moisture. In a mixing bowl, coat the beans with sesame oil, granulated garlic, and salt to taste. Spread the seasoned beans on a parchment-lined baking sheet and roast for about 50 minutes, stirring halfway through. For an extra crunch and flavor, sprinkle some toasted sesame seeds over the roasted edamame before serving. This snack can be enjoyed warm or at room temperature and stored in an airtight container for up to a week.

Trail Mix

Trail mix is a convenient and portable snack option, but it's important to be mindful of the ingredients to ensure it's a healthy choice. Many store-bought trail mixes contain added sugars, excess salt, and unhealthy fats. To make a nutritious trail mix at home, combine nuts, seeds, low-sugar dried fruits, and sugar-free or dark chocolate. Nuts like walnuts, almonds, and pepitas (pumpkin seeds) provide healthy fats and omega-3 fatty acids, while dried fruits such as cherries and bananas add natural sweetness and fiber. Dark chocolate chips can be included in moderation for an indulgent touch. Trail mix can be easily customized to your taste preferences and stored in an airtight container for snacking on the go.

Hummus and Veggie Sticks

Hummus and veggie sticks is a classic plant-based snack combination. Hummus, a creamy dip made from chickpeas, tahini, lemon juice, olive oil, and salt, pairs perfectly with veggie sticks for a nutritious and satisfying snack. Celery and carrot sticks are classic choices, offering a crunchy texture and fresh flavor. To prepare, simply chop the vegetables into batons and pair them with a store-bought or homemade hummus. For convenience, you can portion out the hummus and veggie sticks into wide-mouth jars, making it easy to grab and go. This snack is a fun and delicious way to increase your vegetable intake.

Other Plant-Based Snack Ideas

In addition to the above, there are plenty of other plant-based snack options to explore:

• Greek yogurt with berries or nuts
• Roasted chickpeas
• Kale chips
• Nut butter with apple slices or celery sticks
• Guacamole with whole-wheat pita bread
• Tofu with sriracha and peanut dressing
• Fruit smoothies

These snack choices provide a variety of flavors, textures, and nutrients to support a healthy plant-based diet. They are easy to prepare and can be customized to your taste preferences, making them enjoyable and satisfying options between meals.

Dessert treats: e.g. strawberry lemon oat squares, chocolate avocado truffles, vegan chocolate chip cookies

Strawberry Lemon Oat Squares

These oat squares are a perfect combination of sweet and sour. They are great to make for an easy, on-the-go breakfast or a healthy snack. Full of whole grains, these oat squares are full of nutritious ingredients. This recipe is kid and family-approved, perfect for everybody!

Ingredients:

• 1 1/3 cup old-fashioned rolled oats
• 1/2 cup whole wheat flour
• 1/2 tsp ground ginger
• 3 tbsp melted coconut oil (or a large tablespoon of applesauce for an oil-free version)
• 1/2 tsp almond extract
• A couple of strawberries
• Blended lemon or lemon zest

Method:

Preheat the oven to 350°F. Line an 8x8 baking pan with parchment paper and set aside. Combine oats, flour, ginger, nutmeg, and salt in a medium-size bowl. In a separate microwave-safe bowl or glass measuring cup, melt the coconut oil enough to be a liquid without getting it too hot. Add maple syrup, lemon juice, and almond extract to the melted coconut oil. Pour the wet ingredients into the dry ingredients, stirring as you pour. Pour most of the mixture into the pan, leaving about a handful in the bowl for later. Taking a silicone spatula or using your hands, firmly press the mixture into the pan. The better it is pressed together, the better it will stay together after being cooked. Chop strawberries and add them to the top. Lightly press them into the oat mixture. Take the leftover mixture and sprinkle it on top and lightly press down, making sure everything is compacted together. Sprinkle lemon zest or ground lemon over the top. Cook in the oven for about 25 minutes or until the edges turn golden brown. Once done, let the bars cool down before removing them from the pan. Cut into squares/bars and either wrap them individually in plastic wrap for an easy to-go snack or place all of them in an airtight container. Store in the fridge for up to 2 weeks.

Chocolate Avocado Truffles

These truffles are made with avocado instead of heavy cream. They are rich, creamy, and absolutely delicious.

Ingredients:

• Avocado
• Dark chocolate chips
• Cocoa powder or cacao powder
• Sea salt

Method:

Add avocado and a sprinkle of sea salt to a food processor and pulse a few times to combine. Place chocolate chips in a microwave-safe bowl and microwave using 30-second intervals, stirring after each interval, until completely melted and smooth. Pour melted chocolate into the food processor with the avocado and pulse until the mixture is completely combined and chunks of avocado are no longer visible. If you don't have a food processor, you can mash the avocado with a fork and combine it with the chocolate until smooth and lump-free. Place the truffle mixture in the refrigerator to chill for at least 30 minutes. Once the mixture has firmed up a bit, remove from the fridge and make the truffles. Scoop the mixture using a tablespoon or small cookie scoop and roll into a 1-inch ball using your hands. You should get about 20 truffles. Fill a shallow bowl with cocoa powder and roll each truffle until coated. Place on parchment paper. Another option is to skip the cocoa powder dusting and simply sprinkle a few sea salt flakes on each truffle. Store in the fridge until ready to serve.

Vegan Chocolate Chip Cookies

These chocolate chip cookies are soft, chewy, and melt in your mouth.

Ingredients:

• 1 cup white, oat, or spelt flour
• 1/4 cup sugar, unrefined if desired
• 1/4 cup brown sugar or coconut sugar
• 1/3 cup chocolate chips
• 2 tbsp milk of choice, plus more if needed
• 2 tbsp oil or melted vegan butter
• 1/4 tsp pure vanilla extract

Method:

Combine the flour, sugar, baking soda, salt, and chocolate chips in a bowl. Stir well. Add the nondairy milk, oil, and pure vanilla extract. Stir to form a cookie dough. It will be dry at first, so keep stirring and it will suddenly turn into cookie dough. Press the dough into one big ball. Refrigerate at least two hours or overnight, or freeze until the dough is cold. Once chilled, preheat the oven to 325 degrees Fahrenheit. Roll chocolate chip cookie dough balls and place the balls on a greased cookie tray. Leave enough room between cookies for spreading when they bake. Cook for eleven minutes on the oven's center rack. The cookies will look underdone when you remove them from the oven. This is what you want, because they continue to firm up considerably as they cool. Let the chocolate chip cookies cool for at least ten minutes. If for some reason, the cookies don't spread enough, simply press down with a spoon after baking.

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