Following a vegan diet or meat-free meal plan that’s rich in good quality carbohydrates, fresh fruit and vegetables, healthy fats and plant-based protein is great for your digestive system and in my clinical experience, it has significantly improved some of my clients’ acne issues.
Swap out your usual proteins such as chicken and red meat for plant-based alternatives. It’s important to note that individually, plant foods aren’t considered ‘complete’ proteins, because most don’t contain the nine essential amino acids. For this reason, I recommend consuming a combination of protein-rich foods such as legumes, beans, quinoa, seeds, nuts and pea or rice protein. Increase your iron levels by consuming dark leafy greens, lentils, tahini and nuts.
There are so many delicious, flavoursome ways to finish off a plant-based meal. I love adding some hummus, a drizzle of tahini or a handful of nuts and seeds. Oh, and a squeezed of lemon add a nice tang and is great for digestion.
Eating the rainbow is a sure-fire way of ensuring you get a wide range of nutrients and minerals – essential in living the healthy life! This bowl has all my favourite things: curry roasted cauliflower, sesame carrot chips and sautéed greens.
Prep Time 15 minutes
Cooks In 45 minutes
- • ½ head cauliflower, cut into florets
- • 1 carrot, sliced into thin sticks
- • 2-3 tbsp olive oil
- • sea salt, to taste
- • 1 tsp curry powder
- • 1 tbsp sesame seeds
- • 400 g organic cooked chickpeas (or 1 tin, rinsed and drained)
- • ½ bunch of kale, roughly chopped
- • 1 punnet cherry tomatoes, halved
- • FOR THE DRESSING:
- • 2 tbsp hulled tahini
- • Juice of half a lemon
- • 1-2 tbsp warm water
- • Sea salt, to taste
- • Black pepper, to taste
Preheat oven to 180°C or 360°F. Line a baking tray with baking paper.
Arrange the chopped cauliflower and carrot on the tray. Drizzle with 1 tbsp of olive oil and season generously with sea salt. Sprinkle curry powder over cauliflower and sesame seeds over the carrots.
Place the tray in the oven and roast for 25 minutes.
After 25 minutes, remove the tray from the oven and add the chickpeas. Drizzle with 1 tbsp olive oil and season with sea salt.
Return to oven for a further 15-20 minutes, or until the vegetables are golden and the chickpeas are warm.
Meanwhile, heat 1 tbsp olive oil in a non-stick pan over medium heat. Add kale and sauté until it’s cooked to your liking. Set aside.
To make the dressing, combine all of the ingredients in a bowl and whisk. Set aside.
To serve, divide the cauliflower, carrot, and chickpeas between two bowls. Add the kale and cherry tomatoes, sprinkle with extra sesame seeds and drizzle over lemon tahini dressing.
This recipe was supplied from Jessica Sepel’s JSHeath Nutrition Clinic App for Meat Free Week 2018. The campaign runs from 24-30 September in support of Bowel Cancer Australia. See meatfreeweek.org to sign up.
About the Author
Meat Free Week challenges participants to give up meat for seven days and raise funds for great causes. Run by Bowel Cancer Australia, Meat Free Week continues to attract the support of celebrities and cooks including Paul, Mary and Stella McCartney of Meat Free Monday, Anna Jones, Bruno Loubet, Hetty McKinnon, Simon Bryant and Rowie Dillon.
Everyone is invited to take the Meat Free Week challenge and discover how easy it is to make little changes that can create a big difference.
For more details, meat free week recipes and to sign up, visit meatfreeweek.org
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