Page 63 - Vegan Food & Living (February 2020)

For a more indulgent choice, search
online for a chocolate banana
pudding recipe or serve chunks of
Plant-based Busy evenings
really dark chocolate and frozen
grapes to nibble on after dinner.
dinners: If you’re short on time, it can be

useful to embrace the convenience
of frozen and tinned fruit and
vegetables. Even something as simple
Healthy ways as frozen chopped onion could save
you a few minutes.
t o fi n i s h o ff too busy for cooking from scratch,
If you know that some evenings are
identify time to spend batch cooking
the day every week. Also, consider shopping
online to make it easy to stock your
kitchen with healthy options.
Recipes for thriving
If you’re feeling inspired to
experiment in the kitchen, check
out the recipes at vegansociety.com/
thriving. You’ll find lots of tasty and

Heather Russell of boosting the nutritional profile. balanced dinner options.

guides you to Here are a few examples: Take-away tips
Top a pea and mushroom risotto
the easiest ways with some baked broccoli in order When planning a meal, ensure that
to add vitamin C, which boosts your it contains at least two servings of
to get nutritious iron absorption. fruit and vegetables and a source HEATHER
Add leafy greens to pasta by of good quality protein, and RUSSELL
dinners without shredding some kale or spring incorporate a whole grain option Heather Russell is
when possible.
all the stress greens and adding them to the If you have got enough time passionate about
pan a few minutes before it’s done,
eating well and
which will provide a rich source of available in the evening, boost your keeping fi t. She
t’s sometimes a struggle to find vitamin K and carotenoids. nutrient intake by adding a fruit- trained to be a

time for food preparation, but Grate carrot into tomato-based based dessert or a small glass of dietitian to combine
Iplanning ahead can really help. sauces for another good source smoothie to your meal. her love of science
Whether you’re a seasoned vegan or of carotenoids, which your body Batch cooking, online shopping with a desire to
help people, and
curious about plant-based nutrition, converts into vitamin A. and frozen and tinned fruit and she loves food! She
this month’s tips are all about vegetables can all help you to worked in the NHS
making nutritious choices easier in Delicious desserts maintain your nutritional intakes from 2010-16, and
the evening. If you’ve got time for a bit of extra during a busy week. is now using her
preparation, adding a fruit-based dietetic skills to
Meal planning dessert or a small glass of smoothie For more vegan-friendly information support the
If you’ve got a rough idea of what is a delicious way to increase nutrient about nutrition, check out the work of The
you fancy cooking for dinner, take intake. Here are easy options: resources available at vegansociety. Vegan Society.
a moment to consider the nutrition Bake a mix of fruit and spices and com/nutrition, including the www.vegan
society.com

side of things. Ask yourself these combine with a fortified yoghurt free VNutrition app.
three questions: alternative for a calcium boost.
Does the meal contain at least two
80g/handful servings of fruit
and vegetables per person?
Is it possible to incorporate a
whole grain option like brown
rice or whole wheat pasta?
Have you included at least one
good source of protein, such as
beans, peas, lentils, tofu?
Once you’ve selected a balanced
meal, there are lots of simple ways

VEGAN FOOD & LIVING OCTOBER 63