OUR resident foodie, JANE HUTTON, explores the health benefits of plant-based eating over processed foods.
WHETHER you’re exploring the health benefits of switching to a more plantbased diet, or you already eat this way, it’s crucial you make the right food choices to ensure it really is the health boost that you want it to be! It’s still very easy to eat unhealthily on a plant-based diet – sugar, processed alternatives, and cutting out whole food groups are potholes to watch out for. Don’t ditch healthy foods such as fish for more toast, or for processed vegan products – there are growing numbers of specialist products appearing, as well as vegan shops, but processed foods are still processed, regardless of the packaging and marketing! The key is making healthy food choices, so it’s essential to plan your meals carefully and include a wide variety of nutrient-dense foods. When switching to a meat or dairy free diet it’s vital to also include fat. Good fat foods high in energy and nutrients – such as nuts, oils, tahini, avocado and nut butter – are incredibly important in order to maintain a healthy weight and get a wide range of nutrients such as iron, calcium, B vitamins and magnesium. Going plant-based doesn’t just mean vegetables, it means exploring lots of plant foods, including staples like beans, pulses, lentils, tofu, rice, quinoa, tempeh, nuts and tahini. Plant- based eating means cutting out eggs and dairy, which could impact on levels of good quality protein, plus removing all animal foods from the diet means potentially lacking calcium, iron, B12, zinc and omega 3. While deficiencies would cause tiredness and fatigue initially, in the longer term there are several detrimental effects to the body as a whole, such as on heart function. The heavy restrictions on what you can eat may cause nutrition issues if meals aren’t well planned. Iron and calcium are two of the most concerning mineral losses that may be experienced by vegans who aren’t careful cooks. Protein is also important for satisfying appetite, maintaining muscle and protecting nerve function as well as repairing cells. Animal products do contain a complete range of amino acids (the building blocks of protein in the body), which can be replaced properly by a careful combination of plant foods. The secret is to ensure that pulses and rice are in your diet daily, especially together – this provides the same amino acids found in meat that the body converts so well. Eating more plants is definitely a good thing, and perfect for the summer season – try this month’s recipe, great for lunchboxes and picnics. Have a happy, healthy summer!
Chopped and charred quinoa veg wraps
50g hazelnuts
25g sunfl ower and sesame seeds
1/2 teaspoon each cumin seeds,
dried red chilli fl akes, dried oregano
2 mixed-colour courgettes
2 mixed-colour peppers
2 tomatoes
2 red onions
1 large aubergine
100g quinoa
1 lemon
1 tablespoon cider vinegar
extra virgin olive oil
fresh mint
4 tortilla wraps
Toast the nuts, seeds, chilli fl akes
and oregano on a medium heat and
roughly crush. Griddle the chunks
of courgettes, peppers, onions and
aubergine to char and remove to a
large bowl.
Cook the quinoa; add the lemon
zest while still warm. Once the veg
is cool enough to handle, add to the
quinoa, along with any lovely juices.
Dress with lemon juice, vinegar, 2
tablespoons of oil and a pinch of sea
salt and black pepper. Add the mint
leaves, and nut/spice mix, then toss
well with your hands to combine.
Warm the tortilla wraps, line with
fi rm lettuce leaves (like cos or little
gem), pile in the quinoa veg mix, top
with whatever salsa or sauce you
like, wrap up and enjoy!