One of the questions I get asked a lot on retreat when serving guests, is ‘do you eat like this all the time?’ My guests are referring to the vibrant plant-based cuisine I serve. We are talking hearty salads, with warming foods, vegan bakes soups, veggie patties, lushly prepared grains, etc. These foods tend to leave guests feeling incredibly satisfied and well, yes, vibrant, and healthy. My answer is that is… ‘yes, I do eat like that all the time‘. I like to know that every morsel of what I eat supports my health. Today’s recipe is a typical sort of nutritious plant-based meal that I might eat any day of the week. It’s easy, adaptable too and I think you’ll love it…
I feel fortunate to have benefited from a healthy plant-based diet for the best part of 26 years so far. How time flies! I tend to eat quite simply at home, preferring to create things without a fuss (i.e. quick and easy). Every morsel is always packed with protein, vitamins, minerals, healthy fats, and other nutrients.
What makes a plant-based meal so nutritious?
I’ve always found it helpful to include a variety of plant foods in my vegan diet. Lots of variety is important. That way it is easy for me to ensure that I get an excellent infusion of nutrition in my food. Here are the basics…
Healthy Plant-based Fats
You need healthy fats such as avocado, seeds, nuts, olives, nut butter, coconut. Healthy fats have an important role in skin health, as well as in the synthesis of neurotransmitters. They are important for the absorption of fat-soluble vitamins such as A, D, E, and K, hormone health, cell growth, and organ protection.
Healthy Plant-Based Protein
Protein is essential for a healthy body. If you are concerned about protein on a vegan diet then think about gorilla or elephants. You can easily get all your protein needs from a healthy plant-based diet. You can read about that here: Vegan Protein: The No-B.S. Guide
Plant Foods are Jam-packed with Vitamins and Minerals
Veggies and plant-based whole foods are jam-packed with vitamins, minerals, antioxidants, anti-inflammatories. Plant foods are loaded to the rafters with stuff that makes our bodies feel good. If you include a variety of things like grains, fats, beans, pulses, fruits, veggies, and read up on it and your body will thank you for it.
I have a helpful article here if you want to explore more about plant-based nutrition:
A Guide To Healthy Vegan Nutrition
A super nutritious plant-based meal recipe
The recipe I am sharing today is the sort of meal I love to create with ease throughout the week. This meal covers all the bases for a nutritious plant-based meal. You basically cook the brown rice whilst making the rest of the meal.
- Firstly, you make the salad which involves grating of the beetroot and ginger, and chopping of the apple, onion (if desired), and cauliflower. Then you dress and mix it.
- Secondly, when cooked, you create a hotbed of rice in each bowl.
- Thirdly, you pile a generous portion of the delicious salad on top of the rice.
- And finally, add extras like avocado, pumpkin seed, hemp seed and enjoy!
- 1 large beetroot
- Fresh ginger (about half and inch cubed or as desired)
- A very small onion onion
- An apple (medium sized)
- 1 cauliflower (small to medium sized)
- Generous pinch sea salt
- 2 tablespoons of hemp oil
- 1 to 2 tablesspoons apple cider vinegar
- 2 teaspoons toasted sesame oil
- 1 small avocado
- A large handful of rocket (arugula)
- Generous sprinkle of pumpkin seeds
- Brown rice (cook enough for 4 people)
- Tamari (to dress the rice)
- Hemp oil (to dress the rice)
- Please watch video below for a helpful guide to making this, with extra tips.
- Pop the rice on to cook whilst you make the salad. For tips on making rice check out this recipe: HERE
- Grate the beetroot. If organic and clean, just leave the skin on. The skin adds nicely to the nutrition.
- Finely grate your ginger. Use your desired amount. If you love ginger, then load up on it. If you are not so keen on ginger, then use less.
- Cut a small piece of onion (or just use a tiny one) as finely as you can. Chopping the onion finely allows it to disperse nicely through the salad. If you aren't into onion, then leave it out.
- Chop cauliflower into small pieces.
- Add the sea salt, hemp oil, vinegar and toasted sesame oil.
- Mix the salad together until the dressing covers everything.
- When the rice is ready, drain thoroughly and then add some tamari and hemp oil.
- Create a bed of rice in each bowl or plate.
- Pile the salad on top of rice.
- Dollop some ripe avocado and pumpkin seeds on top and dress with rocket (arugula).
- If you want to add extras to the salad, such as chickpeas, beans, nuts, seeds, then go for it. This salad is versatile and the limit is your imagination.