This week we are creating dishes that the whole family will love and won't even notice there's no meat. Being plant based and vegan no longer means you don't fit in with the crowd. The crowd fits in with you!

Thinking Plant Based Long Term?

If you have enjoyed the recipes in the course and are considering eating Plant Based food long term. Here are the six key groups of foods you need to include to maximise your chances of having a healthy body and living a long life. Feeling ready to move into a more plant based lifestyle? Check out my transition steps at the end of this weeks course.  

1 Fruit and Vegetables

Base every meal on a variety of vegetables. They contain a poweful arsenal of disease fighting compounds. No single fruit or vegetable conatins all the nutrients you need, so it's important to eat a wide variety, rather than sticking to the same ones. Base your meals around green leafy green vegetables, such as kale or spinach or cruciferous vegetables, such as broccoli or cabbage. Add your proteins such as quinoa, nuts and seeds. 

2 Startchy Carbohydrates

Startchy carbs come in a different guises. The refined variety are the ones we need to eat less of. For instance refined wheat, removes more than half the B vitamins, 90 % of the vitamin E, and almost all the fibre. Choose unrefined carbs, such as wholegrains, beans and pulses. Aim to eat three portioins a day. 

3 Calcium Rich Foods 

Calcium is essential for building strong bones and teeth, and it is particularly important while bones are still growing. On a plant based/Vegan diet you get calcium from almonds, nut milk, seeds such as sesame seeds, kale, broccoli and bok choy.

4 Healthy Proteins 

Protein is essential for cell growth and repair throughout your life. Choose healthier proteins, such as beans, pulses, nuts and seeds.

5 Healthy Fats

Fat is esential for your health, but most people consume far to much of it, and the wrong sort such as trans fat found in margarines. Choose oilve oil, nut oil, avocados, nuts and seeds. 

6 Gut Healing Foods 

All health begins in th gut. Include probiotic foods daily. Which includes fermented foods such as saukraut, keffir, kombucha, 

Vegan Shepherds Pie with Cauliflower Mash

A rich hearty veggie pie.

500g cauliflower, divided into florets

6 tbsp olive oil

1 tbsp cumin seeds

600g potatoes, maris piper work best, chopped in 2cm pieces

2 tbsp vegan mayonnaise

1 onion, roughly chopped

2 carrots, peeled and sliced

3 cloves of garlic, sliced

2 sticks of celery, sliced finely

1 tablespoon coriander seeds, crushed.  

3 sprigs of fresh thyme

200g brown cap mushrooms, quartered  

2 tbsp tomato paste  

2 tablespoons balsamic vinegar

50ml red or white wine

2tbsp Worcestershire Sauce

200 ml organic vegetable stock

1 x 400 g tin of lentils

1 x 400 g tin of chickpeas

5 sprigs of fresh flat-leaf parsley

2 sprigs of fresh rosemary  and handful of flax seeds

1. Preheat the oven to 200°C/400°F/gas 6.
2. On a lined baking tray, put the cauliflower with 2 tbsp olive oil and sprinkle with cumin seeds and sea salt. Using your hands rub the oil and seasonings in well. Bake in the oven for 15-20 minutes until just tender and golden brown.
3. Steam the potatoes until tender. Combine the cauliflower and potatoes in a food processor with the Vegan Mayonnaise, use the pulsing action so it is just roughly mixed together. Not smooth. Remove and set aside in a warm place.
4. Meanwhile, make the filling. Add 2 tbsp olive oil, onions, carrots, garlic, celery, coriander and thyme leaves to a heavy based pan with a lid. Cook for around 10 minutes over a medium heat.
5. Add 2 tbsp cornflour and the tomato paste and stir over heat for 2 minutes. Add the wine of wine, turn up the heat, and allow it to bubble away, stir in the stock, lentils and chickpeas and cook for 5 to 10 minutes, or until slightly thickened and reduced. Add the parsley.
6. Season to taste, then transfer to a baking dish (roughly 25cm x 30cm).
7. Spread the mash over the top, scuffing it up with the back of a spoon. Sprinkle with rosemary seeds and flax seeds.
8. Cook in the oven for around 10 minutes, or until piping hot through.

Take to Work Noodles

This is a fun way to take a delicious healthy vegan lunch to work. Just pack the ingredients before you leave and top up with hot water.

1 tbsp green thai curry paste

40g rice vermicelli noodles

90g oyster mushrooms, torn

4x 5cm long strips thinly sliced ginger

4 fresh kaffir leaves, torn

8 cherry tomatoes, halved

25g bean sprouts

1 fresh long red chilli, sliced thinly

1 lime, quartered

1.5 litres boiling water

¼ cup coriander sprigs

1. Divide the paste, noodles, mushrooms, ginger, lime leaves, tomatoes, sprouts and chilli among four 2 cup heatproof jars.
2. Squeeze a lime quarter over ingredients in each jar; add lime to jars.
3. Pour 1 ½ cups of boiling water into each jar; stand, uncovered for 6 minutes or until the noodles are tender. Stir ingredients together. Served topped with coriander.

Gluten Free Pizza with Courgette and Chilli

http://www.peta.org.au/living/best-vegan-cheese-australia-new-zealand/

Here is a great link to some cheeses that work well.

In a medium bowl or food processor, place the flour, xanthum gum, yeast and sugar and whisk to combine. Add salt and whisk again.

Add 3 tbsp olive oil and the water in a steady stream, pulsing in the food processor or mixing with a fork. Once to forms a ball. Turn out onto a floured board and shape into a neat ball.

Place into a greased bowl and turn to coat the ball with oil. This will prevent a crust forming while it is rising. Cover the bowl with plastic wrap and place it in a warm, draft free area to rise until double in volume.

After the dough has risen, Wrap it in plastic wrap and chill for an hour before rolling out.

To make the pizza, roll out between two pieces of parchment paper. Create a crust by rolling in the edges, brush the dough with olive oil, and bake blind at 200oC for 10 – 15  minutes so the crust begins to crispen, half way through cooking turn it upside down.

Spread the base with pasta sauce, half the courgette, cherry tomatoes basil and chilli. Sprinkle with vegan cheese or Parmesan (if using). Bake for 20 minutes or until golden and crisp.

Toss the remaining courgette in a bowl with the lemon juice, zest and olive oil. Serve the pizzas topped with the salad.

Roasted Pumpkin and Noodle Broth

1/3 cup miso paste

¼ cup tamari

1 tbsp olive oil

600g butternut squash cut into 2.5cm thick wedges

1.5 litres water

40g piece ginger, cut into matchsticks

140g dried soba noodles

250g Chinese broccoli or broccolini, trimmed

¼ cup shredded nori seaweed

2 spring onions, finely chopped

2 tbsp toasted sesame seeds

1. Preheat the oven to 200oC. Line an oven tray with baking tray.
2. Whisk 1 tbsp miso, 2 tbsp tamari and oil in a large bowl. Add pumpkin; toss to coat. Place pumpkin, in a single layer, on a tray. Roast for 40 min or until golden and tender.
3. Meanwhile, bring the water, ginger and remaining miso to the boil in a large saucepan. Add noodles and broccoli, return to the boil. Reduce the heat; simmer, for 2 mins or until noodles are tender.
4. Meanwhile, bring the water, ginger and remaining miso to the boil in a large pan. Add noodles and broccoli, return to the boil. Reduce heat, simmer for 2 mins or until noodles are tender. Stir in remaining tamari, season to taste.
5. Divide the pumpkin and broth into bowls, sprinkle with seaweed, spring onions and seeds.

Ginger Tempeh Stir-Fry

This is great quick stir fry using Tempeh which is fermented tofu and great for us! It works really well slightly caramalised with the honey and soy marinade.

Serves 2

1 tbsp soy sauce

1 tsp honey

1 clove garlic, sliced thinly

2 cm piece ginger, cut into matchsticks

1 tbsp sesame oil

50g tempeh or tofu, cut into match sticks

cooking oil spray

1 small courgette, cut into large matchsticks

½ red pepper, cut into large matchsticks

50g baby bok choy, sliced in half lengthways

1 bunch of asparagus

½ cup cooked brown or jasmine rice

1. Combine the sauce, honey, garlic and ginger in a small bowl, add the tempeh or tofu and gently to coat.
2. Lightly spray a wok with oil and heat over a high heat. Add drained tempeh, reserve the marinade; stir-fry for 2 minutes or until the tempeh or tofu is browned. Remove from the wok.
3. Add courgette, red pepper and asparagus to the wok; stir-fry for 2 minutes or until just tender. Add bok choy, reserved marinade and tempeh or tofu; stir fry for 1 minutes or until the bok choy has just wilted. Serve with the rice. Top with coriander sprigs.

Bean, Tomato and Spanish Soup

large pinch of saffron, soaked in 1 tbsp hot water

2kg ripe tomatoes or 2 x 400g can chopped tomatoes

2 tbsp olive oil

340g onions, roughly chopped

3 garlic cloves, crushed

2 stalks celery, roughly chopped

1 ½ tsp ground cinnamon

1 tsp each ground turmeric and ginger

zest of 1 orange

1 ½ cups water

1 x  400g can chickpeas, drained

1 x 400g can kidney beans, drained

½ cup chopped coriander

coconut yoghurt and virgin olive oil  

1. Soak the saffron in a small bowl of water.
2. If using fresh tomatoes; remove the skins from the tomatoes, but standing in a bowl of water for 30 seconds, drain. Remove skins and discard. Puree the flesh in a blender.
3. Heat oil in a large pan over a medium heat; cook the onion, celery, spices, orange zest and saffron with soaking liquid, stirring for 5 minutes.
4. Add the tomato puree or passata, the water and soaked chickpeas, bring to the boil. Skim off the scum that comes to the surface.
5. Reduce heat and to low and simmer for 20 -25 minutes, skimming off the scum.
6. Add the chopped coriander, divide the soup between bowls and top with coconut yoghurt and a drizzle of virgin olive oil.

Veggie Taco Plate

Serves 2

This is a great Friday night family supper. It’s possible to add stir fry chicken if some of your family are meat eaters.

2 small courgette, sliced

10 large cherry tomatoes

1 red pepper

1 small red onion

2 tbsp taco seasoning

cooking oil spray

1/2 cup corn

2 tbsp red kidney beans

2 x 15cm corn tortilla

lime wedges, to serve

fresh coriander and coconut yoghurt or avocado houmous to serve

1. Combine the courgette, tomatoes, red pepper and onion and half the taco seasoning in a medium bowl, lightly spray with oil.
2. Cook vegetables in a large frying pan over a high heat for 5 minutes each side or until browned and tender. Place on a plate; cover to keep warm
3. Add corn and beans to the pan; cook, stirring for 2 mins or until heated through, season to taste. Remove from pan; cover and keep warm.
4. Reheat pan over medium heat. Lightly spray tortilla with oil; sprinkle with remaining seasoning. Cook tortilla for 1 minute each side or until heated through and browned. Tear into pieces.
5. Serve vegetables with corn mixture, tortilla pieces, sprigs of coriander, lime wedges, coconut yoghurt or avocado houmous.

Mushroom, Cauliflower and Turmeric Soup

1 small cauliflower, broken into florets

500g mixed mushrooms, brown flat and button

2 sprigs of thyme

1 ½ each cumin seeds and coriander powder

4 tbsp virgin olive oil

sea salt and ground black pepper

1 brown onion, finely chopped

3 garlic cloves, crushed

1 litre Vegetable stock

2 sprigs thyme

½ cup coconut milk

1 tbsp cornflour

grated fresh turmeric and a drizzle of virgin olive oil to serve

1. Preheat oven to 220°C. Scatter cauliflower over the base of a greased roasting pan and mushrooms into another pan. Scatter with thyme leaves.
2. Drizzle 1 1/2 tablespoons of oil over each pan and then sprinkle each pan with 1 1/2 teaspoons cumin seeds and coriander powder, season and turn to coat.
3. Place cauliflower on top shelf and mushrooms underneath in oven, roast both for 20-25 minutes until tender
4. Heat remaining oil in a large saucepan over medium heat. Add the onion and garlic.  Cook, stirring occasionally for 5 minutes or until soft.
5. Sprinkle in the cornflour and stir over the heat for 1 min. Pour over stock and bring to the boil. Add cooked roasted cauliflower and mushrooms and return to the boil.
6. Remove from the heat and add the coconut milk. Allow to cool a little before blending in a food processor in batches, to desired consistency.
7. Ladle into warm bowls and top with grated turmeric. Serve with croutons.

Ready to transition to Plant Based?

 Decide what really excites you about going Plant Based, is it.. 

• Being healthier
• Losing weight
• Concern for animals
• Reducing your environmental impact

Your motives will likely evolve over time.

Write down your reason “why” (really do it!) and put it somewhere you’ll see it every day. You could put a note on your fridge, or a daily alert on your phone. Whatever works for you. Anytime you feel like you might stray from the plants, take a look at your motivation, and get back on track.

There are a load of different ways to tackle the transition to a plant-based diet. A tried and tested route is to gradually eliminate certain foods, while upping your intake of plants.

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You could start by cutting out four-legged animals, then two-legged, followed by seafood, dairy and processed foods. Establish these milestones, but don’t be too concerned with a time frame.

If you’re a complete beginner, you could start by having four-legged animals just once a week, instead of twice. This might seem trivial, but it’s better to err on the side of caution, at least early on. Failing too soon can really knock your self confidence.

If you do relapse, embrace it as a lesson, and use it as an opportunity to make your goal a little easier. Then get back on track.

After a month or so, if you’re comfortable eating four-legged animals only once a week, bring it down to twice monthly, followed by monthly, and eventually cut it out altogether. Then repeat the same process with the other foods.

It’s easy to get carried away and attempt to make several big changes once you’ve had success with a few small ones. It may take a while to reach your end goal, but moving slowly gives your taste buds a chance to adjust, lessening the shock of any one change.

Obstacles will inevitably pop up on your plant-based journey.

If you’re hungry while out and about, it helps to know where the nearest plant-friendly restaurants and shops are. Make sure you have a banana, apple, water, nuts and seeds with you. So hunger doesn't sabotage your choices.

Remove any unwanted foods from your cupboards, and replace them with plant-based alternatives.

Plan ahead and make sure your meals are thought about and the fridge is stocked with great meal options.