PLANT-BASED RECIPES

EATING FOR YOUR HEALTH, EATING FOR THE PLANET

Here you'll find a collection of whole food plant-based recipes that have been specifically formulated to nourish your health whilst also reducing your environmental footprint and still make your tastebuds happy. Our goal is to provide delicious, easy recipes that will help you consume more plants - but, importantly, won't have you spending hours in the kitchen. These recipes are created by our very own TLI founders unless otherwise stated, meaning they are all dietitian and plant-powered athlete approved!

HOW IT WORKS

The benefits of plant-based diets centred around whole, unprocessed/minimally processed foods are rock solid. This way of eating is more environmentally sustainable than a standard western diet because it uses much fewer natural resources, resulting in less environmental damage and a smaller carbon footprint. Due to a higher intake of beneficial phytochemicals, antioxidants, vitamins, minerals, and gut-loving fibre, plant-based eaters are also at reduced risk of many chronic health conditions like type 2 diabetes, hypertension, heart disease, and certain cancers. 

ADAPT AS NEEDED

We understand that everyone is different and will have their own health needs. Some of you may be athletes (or catering for growing kids) and have high energy requirements, while others may need lower calorie-density meal ideas. We're also aware that some will be dealing with food intolerances or allergies. This recipe collection caters to everyone and you can use the recipe key to find meals that will be a good fit for you. We also encourage you to make these recipes your own! Don't like the suggested plant milk? Swap it for another. Don't want to include so many nuts? You don't have to. Want to use different vegetables, herbs and spices? Go for it. Have a bit of fun and get experimenting. 

FURTHER TIPS & TRICKS

- Mind the salt: Around 75% of the salt in our diet comes from processed foods, so is often 'hidden'. Some of these recipes will call for use of stocks, canned legumes or condiments like soy sauce or miso. These ingredients can save a lot of time and hassle, but do check the labels! Look for salt-reduced or salt-free options. If you're new to this way of eating it will likely take time for your tastebuds to adjust and you may want to use some additional salt to make flavours 'pop' (although the use of herbs, spices, vinegars and citrus are encouraged!)  - try to do this at the table once the meal is plated, rather than as you cook, as this will typically reduce the amount used.

- Beat the Bloat: This is a high-fibre diet - which is a good thing! But if you're new to this way of eating, you may need to ease in slowly with certain foods. If you've chowed down on a legume-loaded dish but it caused some 'unpleasant' GI side-effects, it doesn't mean that this way of eating is not for you! Legumes are packed full of fibre and prebiotics, which feed good gut bacteria. But just like a muscle, your gut needs time to work up to certain loads. If your gut is sensitive to beans and lentils you might like to start with a smaller serve size, about 1-2 Tbsp, and increase your intake slowly over the next few weeks. 

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Recipe Key
Gluten-Free |  Nut-Free |  Oil-Free |  Soy-Free

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