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Easy Plant-Based Food Swaps For World Vegan Day

1 November is World Vegan Day! Including more healthy plant-based options into your diet may help lower your risk of lifestyle disease and improve things like: digestion and energy levels. Plus it’s better for the planet. So if you’re looking to add more plant-based meals into your diet, here’s a list of easy swaps to get you started.

If you’re never done a “Green Monday” before or perhaps you come from a meat-heavy family background, thinking of how to prepare a plant-based meal may feel daunting. But these days – thanks to the wide range of products available – it’s actually super easy. Plus, making simple food swaps can have a significant impact on your health, the environment and animal welfare.
So, #MedshieldMovement here to help you out with a handy list of easy plant-based food swaps. Who knows? Maybe some of them will stick!

Here are seven simple meal swaps that don’t require much effort, but a simple purchasing choice:

1. Swap Beef Burgers for Veggie Burgers. Opt for delicious veggie or black bean burgers that are packed with plant-based proteins and flavours. They’re easy to buy ready-made or to make at home.

2. Trade Dairy Milk for Plant Milk. Replace cow’s milk with almond, soy or oat milk for your cereal, coffee or baking.

3. Choose Hummus Over Creamy Dips. Hummus is a healthier and plant-based alternative to creamy, dairy-based dips. Check out our guide on three ways to pimp your hummus, here.

4. Use Nutritional Yeast Instead of Parmesan. Nutritional yeast adds a cheesy flavour to your dishes without any dairy. In this lemony asparagus pasta recipe, we show you how!

5. Opt for Avo Instead of Mayonnaise. While you can find vegan mayo on shelves, mashed avocado is a creamy, heart-healthy replacement for mayo in sandwiches and salads.

6. Replace Ground Beef with Lentils. Lentils make a hearty, protein-packed replacement for ground beef in tacos, chilli, and pasta sauce. Try this veggie-packed lasagne recipe!

7. Replace Pulled Pork with Mushrooms. Finely chopped or pulled mushrooms can mimic the texture and flavour of pork in various dishes. If you’re keen on mushrooms, try our mushroom, millet and tofu salad recipe.

If you’re keen to make dietary changes, but not sure how to start, contact your doctor for medical advice or a dietician for a tailor-made nutrition plan that suits your needs. Explore our “recipes” section for more healthy meals to help inspire you in the kitchen.

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Midweek Lemony Asparagus Spring Pasta

Make the most of seasonal spring greens, like your herbs and asparagus and throw together this easy midweek pasta recipe.

If you’d like to make this recipe low-carb, simply swap out the pasta for courgette noodles or cut your own slices (no need to buy the fancy stuff or even use a spiraliser). Simply cut your courgettes into a shape that resembles penne and then lightly boil and then sauté in olive oil. While this recipe is plant-based, you could easily use cow’s milk and add grated Parmesan instead of the nutritional yeast. Short on time? You could also cook the asparagus in an air-fryer or pan, just watch for burning! And check that it’s cooked through but still has a little bite.

What You Need:

Bunch of asparagus (about 150g)
2-3 lemons, zested and cut into slices
Olive oil
Salt & pepper
Pasta of your choice, cooked according to package instructions

For the white sauce:

2 tbsp tbsp olive oil
2 cloves garlic sliced into slivers
2 tbsp flour (a gluten-free all-purpose flour blend works just as well)
1-2 cups plant milk (I used oat)
2-3 tbsp nutritional yeast (to your taste)

Method:

1/ Preheat the oven to 190-200 degrees Celsius. Roast asparagus topped with lemon slices, olive oil and salt & pepper for about 20 minutes, until tender with a slightly charred.

2/ While the asparagus cooks, prepare your pasta according to package instructions and make the white sauce.

3/ Start by sautéing the garlic slices in the olive oil until just cooked. Add the flour and stir to combine and immediately start adding the milk, a little at a time, constantly stirring. Make sure to get the lumps out (a whisk works best). When you have the desired volume and consistency, add the nutritional yeast and a squeeze of lemon juice.

4/ Stir your cooked pasta into the white sauce to coat. Once your asparagus is cooked, remove from the oven and slice into bite-sized pieces then add these to the pasta and sauce mix. Garnish with lemon zest, seasoning and more nutritional yeast (or Parmesan).

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Easy Tomato, Chickpea and Aubergine Stew Recipe

This vegetarian meal is great for meal-planning as it keeps really well in the fridge for up to four days. It’s also easy to mix up: serve it one day as a warm bowl with quinoa, couscous or brown rice, the next in a pita with some tzatziki and hummus, on grilled sourdough slices with a drizzle of olive oil or alongside an added portion of protein, like a chicken breast.

What You Need:

Olive oil
1 brown onion, finely chopped
2-3 cloves garlic, very finely chopped
½ tsp cumin
½ tsp ground coriander
½ tsp smoky paprika
½ tsp chilli flakes (or ras el hanout spice blend)
2 medium-large aubergines, sliced into 2-3cm pieces
1 tin of chickpeas, rinsed and drained
2 tins chopped tomatoes (or 6-8 freshly chopped tomatoes)
Salt & freshly ground black pepper, to season
Fresh basil or Italian parsley, for garnishing (optional)

Method:

1/ Heat a large pot over medium heat. Drizzle 1 tbsp olive oil inside and then sauté the onions for 2-3 minutes. Add the garlic and spices and a little extra olive oil as needed and sauté for a further 2-3 minutes.

2/ Add your aubergines and stir to coat in the spices and slightly cook the outsides. Aubergines suck up liquid quickly, so add another tablespoon of olive oil. After 2-3 minutes, add the chickpeas and tomatoes. Stir to combine.

3/ Add 1 to 2 cups of water, to cover the vegetables, and set aside to simmer for 30 minutes, stirring occasionally.

4/ Once the vegetables have cooked through and the mixture is thick, remove from the heat.

5/ Taste test and season accordingly. (hint: if your mixture is too acidic from the tinned tomatoes, add a ¼ tsp bicarbonate of soda and stir it in, to help neutralise.)

6/ Garnish with herbs and serve.

Enjoy!

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Easy pak choi, pea and rice vermicelli stir-fry

This stir-fry is a celebration of Spring green veg and is a great week-night meal to make because it cooks in less than 15 minutes.

Rice vermicelli is a thin rice-based noodle that cooks really quickly. Simply soak in boiling water for a minute to two and then add to your stir-fry pan with the rest of the ingredients. Stir-fries are meant to be cooked in a hot pan, so it’s advisable to get all your ingredients chopped and ready to go, because once the cooking starts, it all happens quite quickly. Do not overcook the greens.

What You Need

1-2 tbsp sesame oil
150g protein of your choice (tofu cubes, chicken breast slices)
1 brown onion, peeled, sliced into 1cm thick rounds
200g-300g pak choi
100-120g sugar-snap peas
100g bean sprouts (optional)
100-120g vermicelli
Coriander leaves, for garnishing
Toasted sesame seeds, for garnishingFor the Stir-Fry Sauce:
2 tbsp low-sodium soy sauce or tamari (gluten-free)
1 tbsp rice wine vinegar
1 tbsp honey
1 tbsp grated ginger
1 tbsp crushed garlic
1 tsp freshly chopped green chillies
Juice of 1 lime
1 tbsp sesame oil

Method

1/ Heat your wok to medium-high heat and put the kettle on to prepare the noodles.

2/ Add 1 tbsp sesame oil to your pan and once it’s hot, add the protein of your choice. Cook until just ready and then remove and set aside on a plate. (Don’t forget to soak your noodles according to the package instructions).

3/ Add a second tablespoon of sesame oil and add the onions. Sauté for one minute. Add the sauce and then the rest of the veg. Add a couple tablespoons of water.

4/ Once the veg has just wilted, add the noodles. Stir-fry for a further couple of minutes, making sure that everything is coated.

5/ Serve immediately, garnished with coriander and toasted sesame seeds.

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Low-Carb, High-Protein Broccoli And Trout Week-Night Dinner

This is a quick-and-easy, healthy 15-minute meal to whip up during the week. This recipe is also low in carbohydrates and high in protein, thanks to the fish and the broccoli.

This recipe requires one pan and can literally be made in 15 minutes. While this recipe uses a head of broccoli, you are welcome to replace it with tenderstem broccoli instead. You can also mix up the green veg to include other greens, such as mange tout, sugar-snap peas, courgettes and asparagus. Essentially you want to cover a 30cm pan with green veggies.

Local trout is a more sustainable and more affordable alternative to salmon. We recommend using hot-smoked or smoked trout, which means that the fish is already cooked and just requires heating up. If you choose to use lightly smoked trout, keep in mind that you will need to cook the fish for a little longer (we recommend 4 minutes a side).

You could also prepare this entire meal in the airfryer. This works ideally in a dual airfryer (such as the Alliance Dual Air Fryer) where you can cook the broccoli separately to the fish, but one could work well too, you’ll just add the fish after for a few minutes (choose the grill setting). This recipe serves 2.

What You Need:

300g or 1 head of broccoli (or 400g tenderstem)
1-2 tbsp extra-virgin olive oil
1 lemon, zested and juiced
Salt & Pepper, to season
¼ tsp red chilli flakes
180-200g hot smoked trout

Method:

1. Slice the broccoli into bite-sized florets, halved again if necessary.

2. Heat 1 tbsp olive oil in a pan set over medium-high heat. Add the green veg, pour over the lemon juice, season and add the chilli flakes. Sauté for about 5-7 minutes, until the broccoli is just cooked, but still bright green. Remove from the heat and set aside.

3. Add a little more olive oil to the pan if necessary. Place the trout in the same pan and heat for 2 minutes if using the hot-smoked trout (if using lightly smoked trout, see notes above).

4. Serve all together, garnished with lemon zest.

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Roast vegetable and quinoa salad recipe

This warm salad recipe is a great way to use up leftovers and to get your veg in. It also keeps really well in the fridge, so it’s a great option for meal–planning and to take to work in the week for a healthy lunch.

For this recipe you can use a variety of vegetables that are great for roasting. We recommend a mix of colours and textures. For the quinoa, you can use red or white quinoa, depending on what’s available. If you’d like to try an alternative high-protein, gluten-free grain, we also recommend using millet.

What You Need

200g courgettes, sliced
200g red pepper, sliced
200g red onion, sliced
200g, butternut, cubed
1 large twig rosemary
4 garlic cloves, skin on
2 tbsp olive oil
Salt & pepper, to season
2 cups cooked quinoa
Italian parsley, optional, for garnishing
For The Dressing:
1 tbsp olive oil
Zest and juice of 1 lemon
1 tsp honey
½ tsp mustard

Method
1. Pre-heat the oven to 100 degrees Celsius.

2. Place all the prepared vegetables in a roasting tray with rosemary, garlic, olive oil and seasoning. Give it a good stir through and then roast for 30-40 minutes, depending on the size of your vegetables. (You want the vegetables to be perfectly cooked through.)

3. Prepare quinoa according to package instructions.

4. Mix the dressing ingredients together.

5. Once all the elements are prepared, serve the vegetables on the quinoa. (Remove the rosemary twig and garlic cloves. If you like, squeeze the roasted garlic into the dressing mix. Stir to combine.)

6. Drizzle the dressing over the dish, stir to combine all the flavours. Garnish with parsley and enjoy!

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How To Make Baba Ganoush – A Healthy, Low-Calorie Dip!

Baba Ganoush is a mediterranean dip that’s easy to make, low in calories and works well on toast, in a wrap or served with pita breads. Here’s how to make it.

Whether you grill your aubergines in the oven or grill them on the braai, this recipe is a great way to make that veg so versatile! Braaiing the aubergine will give it that classic smoky flavour, while oven roasting will yield a subtler flavour. The trick with baba ganoush is to char the aubergines whole and, when they’re cooked through, to then scoop the flesh out, leaving the charred skin behind. If the aubergines are undercooked, they may taste bitter, so make sure that you cook them until they are really soft.

Helpful Tips

To create a more flavourful baba ganoush, allow some of the moisture from the cooked flesh to drain in a sieve over the sink for around 10 minutes. This is not necessary, but can help if there’s a lot of moisture.
User 3-4 smaller aubergines, as opposed to 2 large ones, could mean less moisture and less seeds.
Use firm, ripe aubergines, not overripe or soft aubergines as these can be more bitter.
If you don’t have a food processor, you can still make a chunky version of this dip by mashing and mixing with a fork or using a pestle and mortar.

What You Need:

3-4 aubergines, pricked all over with a fork
1 clove garlic, finely chopped
1-2 tbsp fresh lemon juice
4 tbsp tahini
2-3 tbsp olive oil
Pinch each of salt, cumin and paprika
A fig sprigs of fresh parsley (to garnish, optional)

Method:

1. Whether you’re braaiing, grilling or roasting your aubergine, allow them to cool down before scooping out the flesh. Once cool, scoop the flesh into a food processor or blender.

2. Now make the dip, by adding the rest of the ingredients to the food processor and blitzing until smooth or your desired consistency is reached. Add only 1 tbsp lemon juice and then taste test before adding more.

3. Garnish with some olive oil and serve. To store in the fridge, place in an airtight container with a little olive oil drizzled over the top and consume within three days.

To read more about the health benefits of aubergines, click here! Plus, there’s a great Caponata recipe, which also works so well as a side dish, on toast or in a lunch box.

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Nutrient-Packed Green Soup

Nutrient-Packed Pea, Courgette and Baby Spinach Soup

This green soup is packed with nutrients, low in calories and easy to prepare, making it a great weeknight meal.

What You Need:

1 small brown onion, sliced
2 carrots, peeled and grated
4 fingers of celery, finely chopped
Olive oil
4 to 6 medium courgettes, roughly chopped
1 clove garlic, finely chopped
500ml vegetable stock
1 cup frozen peas
Pinch each of black pepper, salt and chilli flakes
2 handfuls baby spinach
¼ cup cream or coconut cream (optional)
Fresh basil, for garnishing

Method:

Sauté the onion in a little olive oil over medium heat. After a couple minutes, add the carrots and celery and saute for a further 3-4 minutes until cooked through.
Add the courgettes and garlic and saute for a further 2 minutes before adding in the vegetable stock.
Add the peas to the liquid and continue to cook for a further 15 to 20 minutes.
Taste the liquid to check for saltiness and then add the seasoning.
Add the baby spinach and let it steam / wilt.
Using a hand-held blender, begin to blitz the soup until roughly smooth. The cream is not essential, but adds richness to the soup, but also more calories (optional).
Tear in a handful of fresh basil leaves and serve immediately.

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How To Make Fattoush – A Hearty Winter Salad

Fattoush is a Lebanese or Mediterranean salad dish that’s affordable, but filling and can easily be spruced up in a variety of ways. Here we show you how to make this recipe and ways in which you can enjoy it!

Fattoush is made from toasted or fried pieces of flatbread, combined with mixed greens and other vegetables, such as radishes and tomatoes. It’s simple and tasty and filling thanks to the pieces of flatbread in the salad. You can serve this alongside other pita ingredients, add in some extra grilled vegetables, spoon over some hummus and add the leftovers into a wrap.

Preparing Your Pita

If you have any leftover flatbread that’s getting a little stale, then this is the perfect recipe to whip up. To add life back into the flatbread, spritz with a little olive oil and bake in the oven until it starts to get golden edges. Alternatively, rip it into smaller quarters and toast in a hot pan with a little olive oil. Once ready, slice your pita into small pieces, around 1-2cm cubes.

What You Need:

1 large head of crunchy lettuce (like Romaine or Cos, but Iceberg will also work), shredded or thickly sliced
2-3 large ripe roma tomatoes, roughly diced (not too small)
5-6 baby radishes, finely sliced
1 green pepper, sliced
3-4 mini cucumbers, sliced
2-3 spring onions, thinly sliced (or a little red onion)
Handful of fresh mint
Handful of fresh Italian parsley
Pita bread (prepared according to above instructions)

For The Dressing:

1 tbsp lemon juice
1 tbsp olive oil
½ tsp sumac
Pinch salt and freshly ground black pepper
1 clove garlic, very finely chopped
1 tsp pomegranate molasses or honey (optional)

Method:

Place the lettuce, tomatoes, radishes, peppers, cucumber and chopped onions in a large salad bowl.
Remove the mint stalks and roughly chop the herbs, adding to the salad.
Make the dressing, by whisking the ingredients together and then drizzling over the salad.
Toss in the pita bread pieces just before serving.

Fattoush is occasionally served with a few dollops of plain greek yoghurt, but you can also serve it with some hummus or baba ganoush on the side (both work so well with wraps too). Looking for some healthy hummus recipes? Click here for three tasty hummus recipes.

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7 Healthy Snacks For Your Lunchbox

These healthy snacks are a great idea for teens’ lunch boxes, taking to the office or simply prepping for those weekends at home.

1/ Salted roasted chickpeas – lower in calories than nuts, with some plant protein and a salty kick to nix those cravings, salted roasted chickpeas are really easy to make and store in zip lock bags. Not sure how to make them? See this easy recipe here.

2/ Trail mix – this mixture of nuts, seeds and dried fruit often ticks all the boxes and it’s a great healthy snack that’s easy to make at home and portion out into bags or to even have as a breakfast with yoghurt and banana. This granola recipe is oat-free and works really well as a trail mix.

3/ Boiled eggs – easy, quick protein to curb those hanger pans. Boiled eggs keep well in the fridge and can quickly be mashed on toast or eaten as is for a good dose of protein – ideally for a post-workout snack.

4/ Protein shake – whether you’re using a whey protein-based shake or vegan protein, the trick is to get 20g in after exercise. These days it’s easy to find a variety of protein shakes on shelves that suit your needs (just make sure to read the labels for sugar content).

5/ Popcorn – we know this one may sound boring, but popcorn is a surprisingly healthy snack that’s really easy to make. Popcorn is high in fibre and it’s a whole grain. Popcorn also contains phenolic acid, a type of antioxidant.

6/ Yoghurt – those little tubs of yoghurt are super convenient as a quick-and-easy snack that’s packed with protein and healthy fats. The trick is to check the ingredient list and values on the packaging. Low-fat is not always better and often contains more sugar. The best option is to choose plain Greek / full-cream yoghurt (in summer these are great to pop in the freezer with an ice cream stick as a cooling healthy snack).

7/ Crudites – the good old-faithful cucumber slices, celery sticks, cocktail tomatoes and baby carrots. Pair these with a portion of hummus and you have a great mix of protein, fibre and nutrient-rich fresh ingredients.

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Category: Recipes

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