Plant-based Eating by Jennifer Low


I have teamed up with registered Dietitian @dietitian_jen to give you some really interesting information on 4 different subjects. This week her subject is -


Plant-based eating:


Increasing the amount of plant-based foods in our diets is a growing trend. There are now around 600,000 people in the UK having a vegan diet. And many more who are moving towards plant based eating.

Plant based eating is a more sustainable way of eating. With meat and dairy being the leading contributor to greenhouse (GHG) emissions, reducing animal based foods and choosing a wider range of plant foods can be beneficial to the planet.

As with any food intake, there are healthy and unhealthy versions of plant based eating. Choosing a wide variety of whole-grains, nuts and seeds, beans and pulses and plenty of fruit and vegetables, means that at any life-stage plant-based eating can be healthy.

It does need thought, and planning, as with any healthy eating. And there are some nutrients that you need to ensure you get enough of, if you are excluding animal products from your diet. The main nutrients to pay attention to are iron, zinc, B12, iodine, vitamin D, calcium and omega-3 fatty acids. For more information please refer to https://www.bda.uk.com/foodfacts/plantbaseddiets.pdf


Serves 2


INGREDIENTS


1 Butternut squash halved and seeds removed ⠀

1 pouch of pre-cooked mixed quinoa ⠀

100g finely chopped spinach ⠀

2 spring onions finely chopped ⠀

2 tablespoons pistachio nuts⠀

1 clove garlic crushed ⠀

1 tablespoon olive oil ⠀

Juice 1/2 lemon ⠀


10 minute roasted tomatoes (optional)⠀



METHOD

Drizzle the butternut squash with olive oil and season generously. Roast at 210 degrees for 45-55 minutes. ⠀


Mix all of the remaining ingredients together in a large bowl. ⠀


Remove the squash from the oven and with a sharp knife score the squash in a lattice pattern. It will look pretty but also allow the flavours to penetrate the squash. Fill the hole with the quinoa. Drizzle with a little more olive oil, lemon juice and season. ⠀