Plant based inspiration

There is definitely an increase in the number of those adopting plant based eating practices.


We know the benefits of following more plant based diets and more and more studies are affirming this.Many of the patients I chat to want to include more plant based options in their diet but just don’t know where to start.


There seems to be a myth that beans or other plant based foods require alot of cooking or aren't as flavorful. Also many are wary as vegetarian recipes can also be very high in saturated fat as compensation is made with cheese to add flavor. This doesn’t have to be the case.


I have had a few requests recently for some inspiration to include plant based meals so I have gathered some of my favorite plant based recipes from various bloggers that I have tried and tested.


CHICKPEAS

1. Butternut and chickpea one pan bake ( Jessica sepel)

https://jessicasepel.com/roast-pumpkin-carrot-chickpea-one-pan/


2.

Falafel (Tori Avey) * I only used raw chickpeas as I find tinned don't hold well)

https://toriavey.com/toris-kitchen/falafel/


LENTILS AND OTHER BEANS

1.Lentil Meatballs and spaghetti ( Dietitian Debbie)

https://dietitiandebbie.com/lentil-walnut-meatballs-and-spaghetti/


2. Lentil bolognese (Cookie and Kate)

https://cookieandkate.com/hearty-spaghetti-with-lentils-marinara/


3. Chili mac ( Kara Lyndon)

https://karalydon.com/recipes/dinner/instant-pot-vegetarian-chili-mac/


4. Lentil Bobotie (page 69- Association for Dietetics South Africa)

http://www.adsa.org.za/Portals/14/Documents/2018/June/ADSA%20Recipe%20book%20V3_Spreads_Final.pdf


5. Sweet potato and black bean shepherd's pie

https://www.jamieoliver.com/recipes/vegetables-recipes/cool-mexican-bean-wraps/


6. Mexican bean wraps

https://www.jamieoliver.com/recipes/vegetables-recipes/cool-mexican-bean-wraps/


VEGETABLES

1. Eggplant bruschetta ( Jessical Sepel)

This is actual a side recipe but I love it so much I have it own its own for lunch

https://jessicasepel.com/video/eggplant-bruschetta/


2. Vegetable Lasagne

https://cookieandkate.com/best-vegetable-lasagna-recipe/


3. Shakshuka , contains eggs ( Cookies and Kate)

https://cookieandkate.com/foolproof-shakshuka-recipe/


CHEESE

1. Spinach & ricotta dumplings

https://www.foodnetwork.com/recipes/food-network-kitchen/spinach-and-ricotta-dumplings-recipe-1973801


I don’t have any formal recipes but halloumi is also a nice option to use now and again for salads and wraps. It can be quite high in salt so its not an everyday food item but it is delish.


I hope you enjoy these recipes as much as I do

Suite 202 (Dr Maingards rooms)

Netcare Umhlanga Medical Centre

 321 Umhlanga Rocks Drive

Umhlanga 

Durban

Tel: 0791225938

info@clarkedietitian.co.za

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