Embracing a whole food plant-based diet and natural health.
Black beans are one of my new discoveries in the legume world. They have a mild flavour and a nice smooth texture making them very versatile. Black beans are a good source of fibre and protein as well as Vitamin A, calcium, iron, and magnesium. Their rich black colour is indicative that they are also rich in flavonoids.
Tofu, the star of this recipe, is an excellent source of protein containing the 8 essential amino acids as well as being a very good source of calcium and iron. The spice turmeric, is also well known for its anti-inflammatory effects on the body. This is a simple dish with lots of flavour which can be teamed with rice and vegetables to make a complete meal.
This recipe is very much like fried rice but uses cauliflower instead of rice. Cauliflower belongs to the cruciferous family of vegetables which are known for their health promoting benefits. For this recipe, I used what vegetables I had in the fridge at the time but you could truly use whatever vegetables you liked and I’m sure it would turn out just fine. You could also add some tofu or cashews for some protein and make a meal-in-one or just serve it as an interesting accompaniment to a main dish.
This recipe was adapted from the Revive Cookbook (Number 5). Revive’s two (largely vegan ) cafes are located in Auckland and their founder Jeremy Dixon has a passion to help people add energy and vitality to their lives by cooking and eating more natural plant based foods. Check out the Revive website https://www.revive.co.nz/
The bright orange colouring of pumpkin and the bright red colouring of beetroot suggests that these two root vegetables are full of key nutrients. Add in some greens as well as tofu for a protein source and you have a superfood salad which is really a meal in itself rather than a side dish!
Quinoa is a regular part of my diet. I often eat it cooked up for breakfast topped with fruit, seeds and coconut cream however it is very versatile and can be used as the basis of many salads and savoury dishes. Technically it is a seed but it is generally treated as a grain. It has become very popular in recent years and with good reason. It is high in protein (containing all 8 of the essential amino acids) as well as vitamins and minerals such as calcium, phosphorus and iron. The other huge benefit is that it is gluten-free.
I have adapted this recipe from the one found in Kaye Sehm’s “Back to Eden” cookbook. I replaced 1 cup of zucchini in the original recipe with 1 cup of kale. Kale has deservedly earned the title of superfood containing such nutrients as beta-carotene, calcium, folate, iron, magnesium, potassium, vitamin A, C and K in larger quantities than many other vegetables As a result, I try to add Kale into as many recipes as possible.
I love beetroot but I would never have thought of putting it in a savoury pie until I saw the idea in the window of a healthy café one day. It looked so colourful so I came home and adapted a recipe I already had to include this new flavour discovery.
This tofu slice is the vegan version of a traditional egg quiche. It is tasty and easy to make especially as it is crustless! Tofu is protein rich and a very good source of iron and calcium. To obtain maximum health benefits make sure the tofu label says made from non-GMO (genetically modified) soy beans and preferably organic ones!
This frittata is a good way to include some more broccoli in your diet. All the cruciferous vegetables contain cancer-fighting properties but broccoli , in particular, seems to offer the most protection. It contains compounds that stop cancer cells from dividing and are able to kill abnormal cells. If you’re not convinced of the health benefits of broccoli you can use any seasonal vegetables that you might have growing in the garden or want to use up out of your fridge.