Method: The day before, combine all the ingredients in a bowl then cover and leave overnight in the fridge. In the morning, add toppings such as coconut yoghurt, fresh fruit, nuts and seeds.
Nutrition Information: Rolled oats contain a good balance of carbohydrates and fibre including the insoluble fibre Beta-Glucan, providing a source of slow release energy, helping reduce cholesterol and blood sugar levels and promoting healthy gut bacteria. The mango acts as a natural sweetener and is packed with vitamins, minerals and fibre. Chia seeds are a good source of protein, fibre, healthy fats and antioxidants and flaxseeds contain essential omega-3 fatty acids. Cinnamon has antifungal, antibacterial and antiviral properties and can reduce blood pressure and blood sugar levels while turmeric contains the natural anti-inflammatory compound Curcumin and increases antioxidant activity.
Method: Combine all the prepared vegetables in a bowl. Whisk together the lemon juice, soy sauce, miso, apple cider vinegar, raw almond butter, olive oil, ginger and garlic, adding water to thin if necessary. Pour the dressing over the salad and mix until all the vegetables are coated. Divide into 4 bowls to serve.
Nutrient Information: This mix of vegetables provides a huge range of vitamins, minerals and fibre. Kale is particularly nutrient dense with strong antioxidant anti-inflammatory properties. Avocadoes, olive oil and almond butter are good sources of healthy fats and almond butter also provides natural protein. Miso is a fermented food that not only contains beneficial gut bacteria but also essential minerals, B vitamins, vitamin E, vitamin K and folic acid. Garlic enhances the immune system and helps maintain healthy circulation while ginger has strong anti-inflammatory properties, preventing the onset of certain diseases.
Method: Whisk together the olive oil, cumin, coriander, turmeric, tahini, lemon juice, maple syrup, salt and pepper, adding water to thin if necessary. Mix the marinade with the sweet potato, cauliflower, broccoli, courgette and red onion before placing on a baking tray in the oven to roast at 200 degrees Celsius for 20-30 minutes. Mix the roasted vegetables with the buckwheat, quinoa and beans or lentils. Divide into 4 bowls to serve and top each with pumpkin seeds.
Nutrition Information: Buckwheat provides satiating complex carbohydrates while quinoa offers a complete protein source as it contains all the essential amino acids. Beans and lentils are nutrient rich sources of carbohydrate, fibre and protein that promote a healthy heart and digestive system as well as stabilising blood sugar and cholesterol levels. Sweet potatoes are rich in fibre, vitamins and minerals including anti-inflammatory compounds. They also boost the immune system, aid digestion and prevent dehydration. The nutrient-dense cruciferous vegetables cauliflower and broccoli contain Sulforaphane which is believed to have anti-inflammatory and anti-cancer properties. Red onions and courgette contain vitamins and minerals that keep your body healthy and prevent chronic disease while pumpkin seeds provide essential fatty acids and an extra boost of protein.
Method: Blend the frozen bananas with the dairy-free milk and cinnamon or cacao powder until smooth and creamy. Top with your choice of nuts, dried coconut, granola, berries or melted dark chocolate.
Nutrition Information: Blended frozen bananas make a naturally sweet, nutrient-rich, fibre-rich, dairy-free alternative to ice-cream. Unlike regular ice-cream, banana “nice-cream” helps maintain stable blood sugar levels, benefits heart health and provides antioxidants to prevent radical damage and associated diseases. Moreover, the resistant starch and fibre found in bananas make this a more satiating dessert. Adding cinnamon or cacao powder would not only add a different flavour but also extra disease-combating nutrients.
+ Words: Yasmin Razzaque
Yasmin Razzaque is a Biochemistry graduate with a keen interest in health and nutrition. She uses her scientific knowledge and ability to critically analyse research to write articles about healthy and sustainable eating and wellbeing.