After the back-to-back festive feasting during Christmas and Chinese New Year, chances are your body is yearning for a clean diet. Here’s where a plant-based diet can help! High in fibre and rich in vitamins and minerals, the meat-free ingredients help you maintain a good energy level throughout the day, improve digestion, and boost overall health.
Concerned that eating clean means eating bland or boring? Have no fear! Here’s a “free trial” to help you sample a meal’s worth of tasty plant-based dishes and find out whether it’s for you!
Start Off With The Avocado Banana Smoothie
We’re starting off creamy, sweet, and healthy! Smoothies are a delicious way to easily get all the goodness on the go with little to no preparation. All you need is a strong trusty blender, and once you pop everything in, you’re ready to go!
Get this, it only needs 5 ingredients and 5 minutes – perfect for you to start the day quickly.
- 1 large frozen banana
- 1/2 medium ripe avocado
- 1 scoop plain or vanilla protein powder
- 1 large handful of greens of choice
- 1 cup unsweetened plain almond milk (or any dairy-free milk)
- Just one: blend, pour, enjoy!
A Tasty, Spicy, Flavour-Filled Lunch: Savoury Cauliflower Curry
Warm, spiced, and packed with flavour, this healthy cauliflower curry is all the proof you need that plant-based dishes aren’t boring and bland! This entire meal can be prepared in just 30 minutes – perfect for a quick but wholesome lunch.
- 1 yellow onion
- 1 pound sweet potato (4 cups chopped)
- 1 head cauliflower (5 cups chopped)
- 2 tablespoons olive oil
- 1 teaspoon salt, divided
- 2 tablespoons curry powder*
- 1 tablespoon garam masala
- 1 teaspoon cumin
- ¼ teaspoon cayenne
- 28-ounce can diced tomatoes, San Marzano if possible
- 15-ounce can full-fat coconut milk*
- 15-ounce can chickpeas (or 1 1/2 cups cooked)
- 4 cups spinach leaves
- Cilantro, for garnish
- Brown or white rice, for serving
- Prepare the rice in a rice cooker.
- Dice and chop the onion, sweet potato and cauliflower into bite-sized pieces.
- Heat a non-stick skillet over high heat and saute the onions for 2 minutes. Add sweet potato, cauliflower, and spices in this order.
- Add tomatoes and coconut milk and bring to a boil.
- Simmer until vegetables are tender.
- When the vegetables are tender, add the chickpeas and 4 cups of spinach and stir for 2 minutes until the spinach is wilted. Add another ½ teaspoon salt to taste.
- Garnish and serve.
A Sweet Way to End the Meal: Blackberry Crumb Bars
Perfect for young children, these blackberry crumb bars are bite-sized, healthy, and delightfully sweet! Incredibly easy to make, these bars can be prepared in bulk and stored for the next few days.
Delicious, chewy and crumbly, these bars will definitely be a hit for dessert.
- 2 cups flour
- 1 1/2 cups of rolled oats
- 1 tsp cinnamon powder
- 1/2 tsp baking soda
- 1/2 tsp ground ginger
- 1/2 tsp salt
- 2/3 cups sugar
- 2/3 cups coconut oil, melted and cooled
- 1 egg
- 1 1/2 tsp vanilla extract
For the Blackberry Jam Filling
- 450g fresh blackberries
- 1/4 cup pure maple syrup
- 1 Tbsp lemon juice
- 1 Tbsp tapioca starch
- 1/2 tsp vanilla extract
- 1/4 tsp ground ginger
- Preheat the oven to 180-degrees Celsius and line an 8×8″ baking pan with parchment paper, leaving “handles” overlapping the sides. Set aside.
- In a large bowl, stir together the flour, rolled oats, sugar, cinnamon, ginger, and salt.
- Melt the coconut oil in the microwave for 30 seconds, then cool slightly. Pour into the dry mixture along with the egg and vanilla extract. Stir well to combine.
- Press three-quarters of the oatmeal mixture into the bottom of the prepared baking pan. Reserve the remaining mixture.
- Add the blackberries, maple syrup, lemon juice, starch, vanilla, and ginger to a small saucepan and place over medium heat. When it begins to boil, reduce the heat to low; simmer for 3-4 minutes, mashing some of the berries with a spatula. When some of the berries are broken down, remove the saucepan from the heat and allow it to cool for a couple of minutes.
- Pour the blackberry mixture over the top of the oatmeal mixture in the pan. Then, sprinkle the remaining oatmeal mixture evenly over the top.
- Bake the bars for 35-40 minutes or until the top is set and a toothpick inserted comes out clean.
- Remove pan from oven and allow to cool completely before removing to a board and slicing (unless you want a jammy mess!). Slice into 16 bars. Enjoy!