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Easy Homemade Applesauce

I bought a bag of apples for snacking, but it turns out they weren’t as crisp and sweet as I like them – so, they became applesauce! Stir a couple spoonfuls into your oatmeal or smoothie, or use it as an egg replacer next time you bake a cake. Or just eat it by the spoonful! If you make this …

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Smoothies, Salads, Soups & Stews

I’m an avid habit-tracking (and bullet journaling) enthusiast, and one of the things that I try to check off daily is “Smoothie, Salad, Soup or Smoothie”. Even if my other meals are monotonous and dull, just having that one “S-meal” (as I call it) per day helps ensure that I ingest a wider variety of foods. A diversity of whole, plant-based …

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Red Cabbage Salad

Red cabbage is possibly one of the most beautiful vegetables out there – at least, I think so. And it’s really healthy, with its cruciferous powers and phytonutrients. But one small head of cabbage is actually a LOT of food, so it’s a good idea to know what you’re going to do with it. Otherwise it’ll be staring at you sadly …

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Whole-Roasted Cauliflower

This is my favourite way to have cauliflower: so full of flavour yet still light and fresh enough to include on an indulgent festive menu. This is adapted from Jamie Oliver’s recipe – I love the smashed garlic and paprika paste, with some cumin and turmeric thrown in for extra flavour and colour. If you make this recipe and decide …

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German Potato Soup

I’ve been looking forward to this for a couple of months, and now that the cold has set in here in Germany, it’s perfect timing. This soup is Marco’s – he made it the way he remembers his grandmother’s soup, but without peeling the potatoes (because who has time for that, and there’s so much fibre, vitamins and other good …

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Berry Breakfast Smoothie

My best days are the ones that start with a smoothie. Really, I function so much better with this boost of nutrients! (In winter, I chase it with hot tea so my body temperature doesn’t take a dip.) What’s in it? Frozen banana for a creamy base (don’t skip freezing the banana – frozen banana chunks are a mainstay in …

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Classic Hummus

I’m not one to make hummus exactly the same way twice, ever, but I figured I should write down a good hummus recipe to share! It’s such a ubiquitous vegan classic, easy and cheap enough to make at home that you’ll be kicking yourself for ever spending money (and wasteful packaging) on store-bought stuff. If you make this recipe and …

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Homemade Sesame Milk

I ran out of soy milk, and I’m a bit tired of homemade oat milk at the moment. I happened to have a big jar of sesame seeds in the cupboard (no idea why). I know that we can make “milk” from pretty much any seeds, nuts and grains… So.⁣⁣I soaked 1/2 cup sesame seeds overnight, drained the water, added …

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The Daily Dozen Challenge

The most helpful guide for a healthy diet that I’ve ever come across, hands-down, is called the Daily Dozen Challenge. It’s created by Dr Michael Greger (founder of NutritionFacts.org), from having researched the special benefits of different plant-food groups. It’s all very well to say that it’s best to eat a whole food plant-based diet, but different foods have very different benefits that are often not shared …

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Soba Noodles with Edamame & Shiitake Mushrooms

This is a new favourite of mine! Perfect for a weeknight dinner (because it’s quick & easy) or a dinner party (because it’s beautiful & tasty). Maybe a little tricky to find the ingredients, depending where you are, but check your local Asian grocer and other specialty shops. It’s worth it! Soba noodles, made from buckwheat, are naturally gluten-free (if …

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13 ways to eat more beans

I’ve talked about how important it is to eat beans (or other legumes) every day: they’re a super important source of protein, fibre, iron and many other good things. But when we’re not used to the idea of eating beans regularly, our imagination might not stretch much further than emptying a can of beans into a bowl. We forget that there are hundreds of …

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Easy Pesto with Beans

Pesto fans, rejoice! Here’s an easy blender-friendly recipe! It’s vegan, but packed with flavour and a cheesy tang. It’s quick and easy, and you can use whatever fresh herbs you have on hand: I used parsley, basil and coriander. No cheese necessary, because nutritional yeast packs a cheesy flavour punch. If you make this recipe and decide to share it …

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Fun facts about nuts & seeds

You know how health blogs always harp on about the benefits of nuts and seeds? Well this one is no exception. Indeed, plenty of nutritional studies (including rigorous interventional trials) have found that regular consumption of nuts and seeds significantly reduces the risk of lifestyle diseases and premature death overall. And despite their high calorie-density, they are causally linked to …

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Meaty Marinated Mushrooms

While I love a good store-bought vegan meat burger patty or seitan sausage, nothing beats a marinated portobello mushroom. It’s so flavourful, and full of umami: pop it on a bun for a burger, or have it alongside veggies and whole grains. If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @PlantifulCoach + #PlantifulCoach! …

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The golden spice you should be eating daily

Turmeric’s been trending on health blogs recently, and with good reason. Curcumin, the pigment that makes turmeric yellow, has been shown in countless studies to be a powerful anti-inflammatory compound, and has actually been used medicinally for thousands of years. Why do we care so much about anti-inflammatory foods? Well, because chronic inflammation (typically caused by our food choices) leads to chronic disease. …

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Protein intake on a plant-based diet

“Where do you get your protein?” is of course one of the most-asked questions about a plant-based diet—largely thanks to the meat industry that for decades has sold us the message that we must eat animals to get the protein we need. (Also thanks to the more recent hype around high-protein diets—which are poorly supported by scientific research.) While the term ‘complete protein’ …

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How to make food taste good

Whether you’re part-time or full-time plant-based, tasty food should be a priority. After all, it’s the most immediate pleasure that brings us back to eating regularly. But we’ve got to find that fine balance, limiting unhealthy foods and focussing on an abundance of whole, plant-based foods. So if we can get healthy food tasting good, we get the best of both worlds, right? I’ve …

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Lentil Soup

I grew up eating lentils so often, they were a staple in our home. My mom’s Mauritian upbringing meant that lentils were always available to be served alongside a curry with rice, and my dad was always a big fan of a big bowl of lentil soup—and now, so am I. This soup is hearty, rich in flavours, so easy …

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Quinoa Banana Muffins

I tried out a variation on vegan banana bread that is gluten-free and sugar-free, using quinoa flour as a one-to-one substitute for wheat flour. And it’s wonderful! I used the quinoa flour from Woolworths, but you can also just buy quinoa and process it into a flour using a food processor or Nutribullet. This flour is a fantastic option for …

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Savoury Chickpea Pancakes

When I was thoroughly into my “veganising everything” phase, one of the holy grails of vegan cuisine that I was trying to crack, was a vegan ‘omelette’. As you can imagine, there are a bunch of recipes online and I tried a few: some were cool, some not so much, but all were a bit complex with a long list …