What Is A Plant-Based Food?
Hats off to all you hard-working women! In many ways, it is the women who are the pillars of society, paving the way for generations to come. With all the stresses of corporate life, balance can be difficult to establish, especially when it comes to our diet. It is very convenient to grab a can of meat or ready-made mac-n-cheese than to spend energy on painstaking recipes. With that said, it is far more rewarding to feel whole with the benefits of fresh, natural ingredients. Vegan diets are enriched with the nutrition from plants- this includes fruits, vegetables, nuts, grains and seeds. Basically, anything derived from plants. An increasing number of people have transitioned to veganism for religious, ethical and medical reasons. Its proven contributions to health like more energy, reduced inflammation and fitness make it a popular choice. It is an extreme form of vegetarianism that the followers of Buddhism, Jainism and Hinduism have embodied throughout their history. At around the same time in 500 BCE, the mathematician Pythagoras mentioned vegetarianism for the first time. Why was it so wide-spread back then? Is it more than a trend now? The proof is in the product itself- so hop into the kitchen and get innovative with these great recipes for when time is of the essence.
1. Falafel Pockets
Whip up this high-protein vegan recipe for a speedy but nourishing meal! Add some tahini, hummus or garlic sauce for a Mediterranean dazzle!
- 400g chickpeas, canned or soaked
- 1 small red onion, roughly chopped
- 1 chopped garlic clove
- A handful of parsley
- 1 tsp ground cumin
- ½ tsp chili powder
- 1 tsp ground coriander
- 2 tbsp plain flour
- 2 tbsp oil
- Drain the chickpeas and let them dry.
- Put them into a food processor along with the rest of the ingredients, except oil.
- Season to taste.
- Blend it until it is fairly smooth and shape them into four burgers.
- Heat the oil in a non-stick pan and fry each side of each burger for 3 mins, until golden brown.
- Toast some pita bread and serve with salsa and garnish of your choice!
2. Stuffed Peppers
Let us dance and eat like the Mexicans as we make this hearty dish with our colourful capsicums.
- 3 bell peppers
- 1 tbsp olive oil
- 2 cloves minced garlic
- 3 spring onions(sliced)
- ½ tsp chili powder
- 1x 400g tin kidney or black beans (drained and rinsed)
- 1 large tomato (diced)
- 1x 150g tin sweetcorn (drained and rinsed).
- Preheat the oven to 180°C.
- Cut the capsicum in half and remove the seeds.
- Put it on a baking tray with a drizzle of oil. Bake for 15-20 min till browned but still able to hold its shape.
- Add garlic, onion and a splash of water to a frying pan.
- Cook for a min and add chili powder and beans.
- Put about 1 tbsp of water and allow the beans to soften so you can mash them.
- Partially mash them to form a chunky bean paste.
- To this, throw in the tomato, sweetcorn and seasoning of your choice.
- Scoop the mixture into the capsicum half and garnish with vegan cheese or pesto. Bon Appetit!
3. Super Citrus Salad
Get your daily dose of vitamin C with this nutrient-rich salad. It will be a refreshing treat that will take you no time at all to make!
For the vinaigrette, you will need:
- 4 tbsp olive oil
- 2 tbsp vinegar
- 2 tbsp orange juice
- 1 tbsp lemon juice
- 1 garlic clove (minced)
- ¼ tsp salt
- ¼ tsp pepper
For the salad, take:
- ¼ cup coconut flakes (toasted)
- ¼ cup sliced onion
- 3-5 oranges (peeled and sliced)
- 2-3 large handfuls of baby spinach or arugula
- ¼ cup chopped dates, a small quantity of parsley and vegan cheese
- For the dressing, mix all the ingredients in a bowl.
- To make the salad, take a large bowl and place your leafy greens at the bottom.
- Place the orange slices on it and top it with dates and coconut.
- Add red onions, vegan cheese and parsley- and there you have it.
Serve this immediately for some fresh fun!
4. Cauliflower Rice
For a low-calorie alternative to unhealthy white rice, this recipe will add an interesting punch to your carbohydrate intake.
- 1 medium cauliflower
- 1 tsp olive oil
- ½ cup chopped scallions (or garlic)
- juice of ½ lime
- salt and pepper
- Chop the dried cauliflower into large pieces. Put them into a food processor and pulse until the texture of rice is achieved. (Be careful not to let it get mushy)
- Take the rice-like cauliflower lightly cook it.
- Drizzle the oil on the skillet, sauté the scallions along with the rice-like cauliflower
- Cook for 3-5 min
- Season with salt and pepper and add lime juice to remove any bitterness
This is ready to serve with some delicious curry- It is great for keto-diets as well.
When you are craving a light snack, this creamy guacamole will do the trick! – Here's what you can put on your shopping list
- 1x lemon zest +2 limes, juiced
- 3 ripe avocados
- ¼ red onion, diced
- 1 small jalapeno, diced
- ½ tsp salt
- ½ tsp cumin
- Tortilla chips
- Cut the avocados in half and remove the pit. Mash with a fork.
- Put in the lemon zest and juice, red onion, jalapeno and seasoning.
- Mix them all together but make sure the consistency is chunky.
Garnish with some coriander and serve with hot tortilla chips!