In my first blog, The Accidental Vegan (read it here), I mentioned how much I was loving food since starting my vegan journey… sometimes I feel like it’s all I talk about, it’s constantly on my mind! At first, I planned my meals so far ahead, there were days I looked forward to simply because I had planned a particular meal! Therefore, I have dedicated this blog to some of my favourite recipes and snacks!
Pile Up That Plate!
It’s no surprise that following a plant-based diet means that meals should be larger or more often (or both) to intake enough calories to function… this is certainly a big positive about the vegan diet! Eating up to 5 meals a day and fuelling my body with pure goodness has served me well and I love finding ways to use the food in the fridge and new culinary combinations to enjoy!
It is also important that a plant-based diet provides your body with enough of the right nutrients that are found in some dairy and meat products (such as calcium, B12, iron and iodine to name a few).
However, there are ways to combat this, to decrease the chances of having a deficiency and increase the benefits of eating plant-based: For calcium – lots of broccoli (I try to have a good amount of broccoli in at least one of my many meals a day), oat or soya milk (enjoy in a smoothie or in tea or coffee) and bread (in the UK calcium is actually added to bread by law… who knew?) for vitamin B12 – nutritional yeast (a food like-supplement that you can add into soups or sauces for a cheesy, nutty flavour), lentils (great in soups, curry and salads), and my favourite… plant-based ‘meats’ which are a staple in many of my vegan recipes!
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For iron, I make sure to include lots of spinach! Pop-eye would be proud… I add it to my salads, wraps, as a side dish and even into smoothies. Tofu also provides a good amount of iron, which can also be included in most meals… I like to season mine with mixed herbs and pretend it’s halloumi cheese!
For iodine; kale, strawberries and potatoes provide a good source, however, I get a lot of my iodine from a supplement called sea kelp which contains lots of antioxidants to help combat oxidative stress and supposedly protect cardiovascular health and prevent cancer. However, you must be cautious with this supplement as it can cause abnormal thyroid activity leading to hyperthyroidism or hypothyroidism. Always check with your doctor before taking any new supplements to make sure they are right for you!
Yummy, Yummy, Yummy I Have Plants in my Tummy…
Now that we have spoken about the nutritional side of a plant-based diet, it’s time for me to outline the best parts of my day… feeding time! A working day is quite different from a relaxed day… a working day requires more planning and more meals! Firstly, I start every day with a black coffee… on a weekend I usually add oat milk as a special treat!
Before I leave for work, I have a bowl of granola with seeds and nuts with either plant-based vanilla yoghurt or oat milk. If I’m in a rush, I pop some gluten-free fruit loaf in the toaster, spread it with dairy-free butter and enjoy this on the way to work.
Once I am at work, I have a smoothie (prepared the night before) which usually contains; banana, pineapple, cucumber, spinach, and coconut milk… The pineapple adds a beautiful, sweet taste that fulfils the mid-morning sugar craving!
In between my smoothie and lunchtime, I usually have a small snack. This could be a portion of graze, nuts, or some falafel and hummus, if I’m feeling particularly peckish! I sometimes might have some biscuits, but I have found the children in my class want me to share those and Sophie doesn’t share food!
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Now for lunchtime… I have come to be known as ‘Sophie-3-Dinners’ since the vegan journey as I usually bring my own dinner and dessert to work, and our wonderful kitchen staff make me a special vegan meal too! I am so lucky! I usually bring a soup that I enjoy with some seeded crackers; this forms my ‘starter meal’. For my main I have whatever has been made for me… could be a stir-fry with rice, a vegan sausage sandwich or a meat-free lasagne (I love the surprise these special meals add to my day!) For dessert, I usually have some plant-based yoghurt, a raw naked bar, or some vegan chocolate.
For dinner… my most anticipated meal, I cook up a storm in the kitchen! The food in my fridge is usually organised into date order (starting with what goes off or needs to be used first). So, whatever veggies need to be used goes into what I’m eating. I love piling veggies onto wraps or baking them all together and mixing them with plant-based meats and cheeses. My ultimate favourite is ‘Kale Bake’ and this recipe deserves a detailed breakdown as it is so delicious I think everybody should try it!
Vegan Kale Bake
What you need:
A deep baking tray, butter spray, kale, spinach, broccoli, mushroom, aubergine, tomatoes, peppers, sweetcorn, garlic, vegan mozzarella, vegan cream cheese, vegan pepperoni, and vegan chorizo sausage.
Cooking:
Cook the broccoli in a pan until soft and tender and pop your chorizo sausage into the oven for the recommended time (may vary between brands).
Whilst the broccoli is cooking, prepare your vegetables by chopping them into small chunks (you can use whatever vegetables you want; aubergine and mushroom, however, is a must in this recipe!) Make sure you chop the garlic very finely or use a garlic press!
Line your baking tray with butter spray (this spray is surprisingly vegan!) and begin to pile in your kale and spinach (more kale than spinach). Next, add your vegetables and garlic, broccoli and chorizo sausage (chopped into small pieces) and mix in the tray. Lastly, lash on the pepperoni and sprinkle on the mozzarella cheese. Cook in the oven at 200 degrees for around 25-30 minutes, until the kale is nice and crispy.
Serve generously and add a spoonful of vegan cream cheese (optional).
This meal is so filling and provides lots of nutritional goodness! I have eaten a whole tray to myself before as it is so delicious!
Each day, I finish off the day with a tasty treat in the form of vegan-friendly crisps, biscuits or chocolate (depending on if I’m in a sweet or savoury mood) and a cup of herbal tea before bed.
You are ALWAYS on my Mind…
As you can see, going vegan does not jeopardise what you can eat… if anything it adds to it as you want to try as much as you can and find new recipes to enjoy all whilst doing your bit for our planet! Since eating vegan foods, I have never gone hungry, and I can’t remember the last time I had an energy crash! At weekends, I often eat less as I am usually busy catching up on my housework, hiking in the middle of nowhere, or at a bar enjoying live music and dancing… however, my next meal will always be on my mind and in my heart!
I look forward to sharing more of my vegan journey with you as I begin my summer travels next week, but for now NAMASTE… Vegan!
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