EAT WELL LIVE BETTER 3rd Edition

SUPERFOODS OR SUPERFADS?

TURMERIC CURCUMIN WAS
FOUND TO RELIEVE
DISCOVER THE HEALTH BOOSTING INFLAMMATION AND
BENEFITS OF THIS STORE CUPBOARD SPICE PAIN IN ARTHRITIS
PATIENTS BETTER
The vibrant spice turmeric has been used to bring a warm, THAN A PLACEBO
earthy flavour and rich golden colour to dishes for thousands
of years. It’s becoming more popular recently as scientists
are uncovering its many beneficial effects on our health. The
pigment that gives turmeric its glorious colour, curcumin,
has been found to have anti-inflammatory properties and
antioxidant effects. More research is required to see how
much benefit we get from the usual half to one teaspoon of
turmeric traditionally used in cooking, though. One health
hack is to use black pepper and turmeric together when
cooking – the compound piperine in pepper helps our bodies
absorb curcumin better.

IMAGE SOURCE ½ GETTY 51

EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS?

OUTSIDE THE
KITCHEN, SOME
COMPOUNDS FOUND
IN MUSHROOMS ARE
BEING INVESTIGATED
AS POTENTIAL
TREATMENTS FOR

CANCER AND
DEMENTIA

MUSHROOMS IMAGE SOURCE ½ GETTY

THE HUMBLE EDIBLE FUNGI PROVES EAT WELL, LIVE BETTER
THAT LOOKS CAN BE DECEIVING

In terms of nutrition, mushrooms are often overlooked in
favour of brighter, more colourful foods, but they are full
of beneficial compounds. In particular, four of the nutrients
found in mushrooms (selenium, vitamin D, glutathione and
ergothioneine) are important antioxidants that may be linked
to healthy aging. These fabulous fungi are also a rich source
of protein, fibre, B vitamins and beta-glucans (sugars that
support the immune system). What’s more, they are low-
calorie, low-fat and low-sugar.

Mushrooms benefit from shorter cooking times as they
retain more of their nutrients. Grilling or microwaving them
(rather than boiling or frying) has been found to increase
their antioxidant levels.

52

SUPERFOODS OR SUPERFADS?

AVOCADOS AVOCADO
CONTAIN
CAROTENOIDS, THIS HEALTH FOOD SUPERSTAR HAS
COMPOUNDS NUTRITIONAL SUBSTANCE BEHIND ITS
WHICH HELP INSTA-WORTHY STYLE
KEEP YOUR EYES
HEALTHY It's held superfood status for years, but there is logic behind
the recent trend of avocado worship. The creamy, buttery
flesh of avocado is rich in unsaturated fats which can
help lower levels of bad cholesterol. It also contains more
soluble fibre than any other fruit, and is high in potassium,
magnesium and vitamins C and B6.

As it's relatively high-calorie, it’s recommended to limit
yourself to half an avocado per meal, and no more than a
whole per day. The unique texture means it can be enjoyed
sliced or grilled in salads, or blended into creamy sauces and
delicious smoothies.

IMAGE SOURCE ½ GETTY 53

EAT WELL, LIVE BETTER

EAT MORE

FIBRE

Jump on the bran wagon
– it’s time we learned to
embrace the unsung hero

in our diets

WORDS JACQUELINE SNOWDEN

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

54

EAT MORE FIBRE

WHAT IS FIBRE? HEALTH EXPERTS
RECOMMEND THAT
Health experts recommend that we get 30 grams of fibre (or
roughage) every day, but this daily dietary addition can affect WE SHOULD BE
your long-term health more than you may realise. EATING AROUND 30

Dietary fibre is the term for plant carbohydrates that our GRAMS OF FIBRE
bodies can’t digest. There are two types of fibre in food: soluble EACH DAY
and insoluble. Soluble fibre will dissolve in water, and is broken
down by our gut bacteria in the large intestine to form a gel-like IMAGE SOURCE ½ GETTY
mixture. The gel binds to waste, slowing its passage through the
digestive system. LOWER CHOLESTEROL &
PROTECT THE HEART
Conversely, insoluble fibre travels through the intestines as a solid,
taking other waste matter with it and speeding up the digestion Soluble fibre can bind to cholesterol molecules as they
process. This type of fibre is sometimes called ‘nature’s broom’ for travel through the small intestine, which prevents them
its ability to collect waste and keep it moving. It can also effective from being absorbed into the bloodstream. Importantly,
at absorbing excess fluid (up to 15 times its weight in water) to keep fibre mostly seems to affect ‘bad’ cholesterol (LDL, low-
stools soft enough to pass comfortably. A good balance of both density lipoproteins), leaving levels of ‘good’ cholesterol
types of fibre helps promote healthy digestion, which has a big (HDL, high-density lipoproteins) largely unchanged.
impact on other aspects of our general health and wellbeing.
LDL is the type of cholesterol that can build up
Having just 10g in blood vessels and clog them, which can cause
of fibre each day is heart attacks and strokes. As high cholesterol levels
linked to a 10% lower are linked to an increased risk of heart disease, the
risk of developing cholesterol-busting powers of fibre are an important
colorectal cancer factor in protecting ourselves against this. Getting the
recommended 30 grams of fibre per day can decrease
WHY DO WE NEED MORE FIBRE? LDL cholesterol levels by around 18%. That said, it’s
important to remember that you can’t just rely on a few
Just because we can’t digest fibre, doesn’t mean it’s useless. token servings of fibre to ‘cancel out’ the damage if
It keeps waste moving smoothly through our bowels, enabling you continue to eat a high-cholesterol diet.
us to absorb nutrients from food more effectively. But aside
from regulating our digestion, fibre has many wider health
benefits. Diets high in fibre have been found to reduce the
risk of serious diseases and conditions like bowel cancer, heart
disease, stroke and type 2 diabetes. Studies have shown that
people whose diets are high in fibre have a 23% reduced risk
of death from any disease, including infections.

COMBAT COLON CANCER

One study found that having a 10 gram serving of fibre each
day is linked to a 10% lower risk of developing colorectal
cancer. What’s more, the study showed that the more daily
fibre consumed, the lower this cancer risk became. For
example, three servings of fibre-rich wholegrain food a day
were linked to a 20% lower risk of developing the disease.
These are significant reductions, and further evidence of how
a healthy, balanced diet can protect against life-threatening
conditions. Cancer Research estimates that nearly one in
three cases of bowel cancer in the UK are caused by not
having enough fibre in the diet – which amounts to a huge
number of preventable cases.

EAT WELL, LIVE BETTER 55

EAT MORE FIBRE

EATING THE FUZZY
SKIN OF KIWI FRUITS
PROVIDES 50% MORE

FIBRE THAN JUST
EATING THE FLESH

IMAGE SOURCE ½ UNSPLASH / LESLY JUAREZ

PREVENT DIABETES MENTAL HEALTH

Type 2 diabetes is becoming increasingly common, but it’s Recently, the gut is becoming known as the body’s ‘second
estimated that 90% of cases are preventable. Along with brain’ because scientists are finding more and more links
regular exercise, improving your diet is one of the lifestyle between the digestive system and mood, mental health and
changes that will help protect against the condition. Fibre even certain neurodegenerative diseases like Parkinson’s.
intake is a key part of this – particularly soluble fibre. It
slows the absorption of glucose, helping to keep your Eating high-fibre diets that contain plenty of vegetables
blood sugar levels more stable and therefore lowering the has been found to improve some of the symptoms of
risk of developing insulin resistance. This also means that depression, whereas diets that mostly consist of low-fibre,
your blood glucose levels don’t spike (and later drop) so processed junk foods are linked to an increased risk of
much, which can leave you craving more sugar. depression. What's more, a recent study in mice found that
high-fibre diets could even help relieve symptoms of stress
Even for those who already have the condition, and anxiety – although further studies will need to confirm
adopting a high-fibre diet for just three months has whether the same is true in humans.
been found to significantly reduce blood glucose levels
and improve weight loss in people with type 2 diabetes, The underlying mechanisms of how healthy diets and
compared to those who did not change their diets. fibre-rich foods can lift our spirits are not fully understood.
The theory is that our gut bacteria produce certain mood-
WEIGHT LOSS boosting chemicals when they break down high-fibre foods
like fruit and vegetables. Since fibre helps support our
By introducing more fibre-rich foods into your diet, you will beneficial bacteria populations, perhaps a diet that keeps
already be making lots of beneficial changes. While these them happy and healthy can do the same for us.
changes improve many aspects of our health without
us necessarily realising, one thing you may notice is a IMAGE SOURCE ½ GETTY
change in your waistline. Eating more fibre can help you
lose weight because it slows digestion through the small
intestine. This effect can make you feel fuller for longer,
thereby reducing the urge to snack between meals.

In some cases, weight loss may also simply be the result
of a healthier diet, particularly if you are swapping high-
fat and high-sugar processed foods for extra portions
of fibre-filled fruit, vegetables and pulses. For the same
reason, a high-fibre diet can help you maintain a healthy
weight because of the inherent focus on fresh and
nutritious produce.

56 EAT WELL, LIVE BETTER

IMAGE SOURCE ½ UNSPLASH / MARKUS SPISKE

SWAPPING REFINED
PRODUCTS FOR
WHOLEMEAL

VERSIONS IS AN EASY
WAY TO BOOST YOUR

FIBRE INTAKE

EAT WELL, LIVE BETTER 57

IMAGE SOURCE ½ GETTY EAT MORE FIBRE

HOMEMADE WHERE DO WE GET FIBRE FROM?
POPCORN MAKES A
GREAT HIGH-FIBRE Fibre-rich food groups include fresh fruit and vegetables,
SNACK. EXPERIMENT wholegrains, legumes (beans and pulses), dried fruit, nuts and
WITH FLAVOURS LIKE seeds. Among the best sources are Jerusalem artichokes (7
CINNAMON, PEANUT grams of fibre per medium plant), raspberries (8 grams per
BUTTER OR SPICY cup), and wholemeal pasta (8.4 grams per cup).

CHILLI Grains, legumes, and the flesh of fruit and vegetables tend
to be higher in soluble fibre, whereas wholegrain produce,
nuts, seeds, and the skins of fruit and vegetables contain more
insoluble fibre. It’s important to get a good mix of both types
in your diet: too much soluble fibre may result in loose stools,
and too much insoluble fibre can leave you backed up!

Foods with at least 1.5 grams of fibre per serving are
considered to be a ‘source of fibre’, a minimum of 3 grams
per serving qualifies as ‘high in fibre’, and 6 grams or more
per serving is ‘very high in fibre’. On packaged food, the fibre
content is listed with the nutritional information, while a web
search will produce the average fibre content of fresh foods.

It's important to get
a good mix of both
types of fibre

IMAGE SOURCE ½ UNSPLASH / CHARLES DELUVIO

58 EAT WELL, LIVE BETTER

EAT MORE FIBRE

HOW TO GET MORE FIBRE THE BENEFITS
OF BEANS
In the UK and USA, it's estimated that most people eat less
than half the recommended 30 grams of fibre per day. But the BEANS ARE A WONDERFUL SOURCE
good news is that a few easy changes to your regular diet can OF FIBRE. HERE ARE SOME TOP
greatly increase your fibre intake. TIPS ON HOW TO GET THE MOST
OUT OF THEM
One of the simplest changes to make is to swap all refined
grain products, such as white bread, rice and pasta, for Fresh or dried beans?
wholegrain varieties. This alone can instantly double or triple Both fresh and dried beans have their benefits.
your fibre intake. Leaving the skin on veg like potatoes is Dried beans are often far cheaper and have
another handy tip as spuds baked with the skin contain around long shelf lives, but they take longer to cook and
50% more fibre than if they are skinless. Also try swapping many types require soaking overnight. Fresh
breakfast cereals to oat or wheat-based products, like beans on the other hand are typically more
wholewheat biscuits, muesli or porridge. expensive when you consider the cooked weight
gram-for-gram. However, they can be bought
Another hack is to add a portion of beans or other pulses to pre-soaked and pre-cooked in tins or cartons,
your main meals, whether cooked in stews or tossed through which can ultimately save you a lot of time and
salads. Ensuring you get your five-a-day (or more) of fresh fruit bother, especially if you want to whip something
and vegetables will also put you well on your way to reaching up in a hurry.
your daily fibre target.
Which beans are best?
When introducing more fibre to your diet, it’s best to do Beans are incredibly versatile and – nutritional
so gradually. Your gut may take time to adapt to the change; benefits aside – they give meals a wholesome
increasing too much too fast can lead to uncomfortable side depth and texture, and they work well with most
effects of cramping, bloating and gas. Make sure you drink flavours. Ultimately the ‘best’ bean is a matter
plenty of water, too. Insoluble fibre needs to absorb fluid in of personal taste, and will probably depend on
the bowels in order to work effectively, so if you’re not taking what kind of dish you’re making. For example,
in enough water, a sudden high-fibre intake can leave you haricot, black and fava beans are creamy and
temporarily bunged up. slightly sweet, while other types like cannellini,
kidney and lima beans have a more earthy or
30 grams of fibre might seem hard to fit in to a day, but nutty flavour.
every little helps. Here’s an example of how you can reach your
daily target: Why do beans need soaking?
Soaking beans overnight rehydrates them,
BREAKFAST: 2 wheat biscuits (3.8g) with softening the starches within so they can be
Greek yogurt and honey cooked in a fraction of the time. The reason it
takes so long is because beans can only absorb
- water through the tiny holes in their skin. There
MORNING SNACK: 1 medium apple (4.4g) is also evidence to suggest that the soaking
process makes some beans easier to digest by
- dissolving oligosaccharides – sugars that can
LUNCH: peanut butter sandwich on wholewheat cause gas. Remember to discard the soaking
water and rinse well before cooking.
bread (5.7g), fruit and nut cereal bar (2.3g)

-
AFTERNOON SNACK: 30g homemade popcorn

(3.9g) with maple syrup and cinnamon

-
DINNER: Grilled harissa chicken with a cup of

lentils (8g) and 10 green beans (1.9g)

-
Daily total fibre = 30g

Most people eat
less than half the
recommended target of
30g fibre per day

EAT WELL, LIVE BETTER 59

WHOLESOME

WHOLEGRAINS

Not all carbs are created equal. Discover the simple
dietary change that could give you a longer, healthier life

WORDS JACQUELINE SNOWDEN

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

60

WHOLESOME WHOLEGRAINS

T he choice between white and brown bread particularly rich in B vitamins (important for cell metabolism
might seem superficial, as often it's simply just a and the nervous system), vitamin E (strengthens the immune
question of taste. Maybe you prefer the flavour system), calcium (maintains strong bones and teeth) and iron
of a classic white loaf, or the rustic look of a (vital for red blood cell production) to name a few.
seeded brown cob. But the decision has an
impact on your health, as well as your tastebuds. Another important nutritional aspect of wholegrains is their
fibre content, which comes from the bran section of the
By only eating grain. They contain both soluble and insoluble fibre, which are
refined grains we’re hugely beneficial to overall bowel health and provide nutrients
inadvertently missing for the good bacteria that live in your digestive tract. Learn
out on a rich source of more about the importance of fibre on pages 54-59.
potential nutrients
Wholegrains tend to have a low glycaemic index (GI),
meaning they release their sugars more slowly and don’t cause
the rapid spike in blood sugar levels that many refined grains
do. This, along with wholegrain food’s high fibre content, may
keep us feeling fuller for longer, helping to control cravings
and reduce the urge to snack between mealtimes.

Health benefits aside, you might discover you simply
prefer the taste of wholegrains! Whereas refined grains are
unremarkably plain, wholegrains have a subtle nuttiness that
can really add to the flavour of a dish.

WHAT MAKES A WHOLEGRAIN ‘WHOLE’? SMALL CHANGES, BIG BENEFITS

The grains food group includes both cereals and Despite all the evidence of wholegrain’s health benefits,
pseudocereals. The former are dried seeds from grasses, most of us eat less than one serving of these disease-fighting
including rice, wheat and barley, while pseudocereals are superfoods a day. The good news is that increasing your
seeds from broadleaf plants which resemble those of cereals, wholegrain intake is easy. Swapping your usual grain-based
such as quinoa, buckwheat and amaranth. In their natural products for wholegrain versions can increase your fibre intake
state, these seeds consist of a fibre-rich outer layer (the bran), by three to five times. As a rule of thumb, switch white for
a protein-packed core (the germ) and a large, starchy middle brown as much as possible, be it bread, rice or pasta.
layer (the endosperm). Wholegrain items are produced in such
a way that they still contain all three of these elements. Some Wholemeal flour will increase the nutrition in your bakes,
wholegrain products may also be described as ‘wholemeal’ but it can be an acquired taste. Start by substituting half the
and ‘wholewheat’, but they are essentially different terms for recipe’s white flour for wholemeal flour, and then increase the
the same thing. proportion of wholemeal as you get used to it. You may find
that bread recipes will need a little extra liquid (one to two
Refined grains, however, only contain the starchy
endosperm. Traditional processing methods, such as grinding IMAGE SOURCE ½ GETTY
and sifting, remove the bran and the germ. The resulting
grains are often quicker to cook, but the refinement process
strips them of most of their fibre, vitamins and minerals. Many
producers end up enriching their grain products by artificially
adding nutrients (usually iron and B vitamins) back in after
processing, but even this does not completely restore their
vitamin and mineral content to wholegrain levels.

Since grains form a significant part of our diets through
staple foods like bread, pasta and rice, by only eating the
refined versions we’re inadvertently missing out on a rich
source of potential nutrients.

WHY CHOOSE WHOLEGRAIN? AS WELL AS
STRIPPING THE GRAINS
The most significant benefits of wholegrain are the long-term
positive impact they can have on our overall health. Various OF THEIR NATURAL
studies have shown that people who regularly eat more COLOUR, THE REFINING
wholegrain foods have a lower risk of premature death from all
causes, particularly cardiovascular disease. Higher wholegrain PROCESS ALSO
intake is also associated with a reduced risk of type 2 REMOVES NUTRIENTS
diabetes, stroke, obesity and even some forms of cancer.
61
What’s more, you’ll be getting higher levels of vitamins and
minerals from the same amount of food. Wholegrains are

EAT WELL, LIVE BETTER

WHOLESOME WHOLEGRAINS

teaspoons per cup of flour used) because wholemeal tends to When switching to wholegrain, be sure not to increase your
absorb moisture more readily than white flour. portion sizes. Just because they are healthier, it doesn’t
give us a free pass to eat more than usual. Whether they’re
In the USA, products can only legally be called wholegrain whole or refined, all grains are high in carbohydrates so
if it contains more unrefined grain than refined. American overindulgence can lead to weight gain if you’re not burning
shoppers can also look out for the Whole Grain Stamp on off what you eat.
packaging, which highlights how many grams of wholegrain
per serving an item contains. In the UK, things are less clear HOW MUCH WHOLEGRAIN SHOULD WE EAT?
as there’s no legal minimum requirement for a product to
be advertised as ‘wholegrain’. The higher the percentage Dietitians recommend that we have three to five servings (or
of wholegrain sources the food has, the better. If a product at least 48 grams) of wholegrain each day. Unfortunately most
doesn’t specify how much it contains, you can get an idea of us fall short of this target, but an easy way to ensure you’re
from the packaging – ingredients are given in order of weight, getting enough is to eat a portion of wholegrains with each
so make sure a wholegrain item is first on the list. meal. For example: a slice of wholegrain toast for breakfast,
a wholewheat pasta salad for lunch, and half a cup of brown
Depending on how much you like the signature earthy, rice with your evening meal will meet your three-portion
nutty taste of wholegrain foods, their different flavour and minimum recommended intake with little effort. Once you
texture may take some getting used to. If it’s a struggle, try start incorporating more wholegrain foods it will soon become
introducing wholegrain products gradually – you may find second nature.
that your tastebuds adjust over time, and that when you have
refined grains again they’ll seem plain and flavourless.

WHOLEGRAIN SUPERSTARS

BRANCH OUT FROM THE STANDARD FLOUR, RICE AND
PASTA BY TRYING THESE DELICIOUS AND NUTRITIOUS ALTERNATIVE GRAINS

Amaranth Oats
Unlike true cereals, which come Whether they’re steel-cut, rolled
from grasses, amaranth is a or instant, oats all come from the
pseudocereal as it is the seeds of wholegrain groat. They are rich
a broadleaf plant. It has a mild, in important minerals, particularly

slightly nutty and peppery taste and thiamine, phosphorus, magnesium
is packed with nutrients. Amaranth has three and manganese. Oats release their energy
times as much fibre as wheat, twice as much slowly, which is why they are so often enjoyed for
protein, and higher levels of iron, potassium, breakfast in porridge, muesli and granola. These
calcium, magnesium, and lysine. It can be boiled supergrains contain fibre called beta-glucan,
like rice, popped like popcorn and also ground which has been scientifically proven to reduce
into flour for baking. levels of bad cholesterol in the blood.

Barley Quinoa
You can find this grain in two forms: Quinoa is related to fellow
pearl barley and barley groats. pseudocereal amaranth and has
Pearl barley is more common and become very popular thanks to
easier to cook, but it is also more its unique nutritional content.

processed and less nutritious. Try Unusually for a cereal, it contains
looking for barley groats (or pot barley) in your significant levels of all nine essential amino acids
local grocery store or health food shop – these (the building blocks of proteins that your body
nutty grains still have their all-important bran can’t make on its own), and it’s a rich source of
and germ. Gram-for-gram, barley contains 40 manganese, phosphorus, magnesium, and B
times as much fibre as white rice, and it’s high in vitamins. Quinoa’s creamy, nutty taste makes it a
manganese, phosphorus, zinc, iron and B vitamins. flavoursome substitute for rice and pasta.

62 EAT WELL, LIVE BETTER

EATING MORE
WHOLEGRAINS IS AN

EASY WAY TO GET
MORE FIBRE, VITAMINS

AND MINERALS INTO
YOUR DIET

EAT WELL, LIVE BETTER IMAGE SOURCE ½ GETTY

63

SUPER-CHARGE

YOUR MEALS

Healthy food can be tasty too, just take a look at these
recipes for a little dash of inspiration

WORDS JULIE BASSETT

64 EAT WELL, LIVE BETTER

SUPER-CHARGE YOUR MEALS

TIP CHILLI AND BULGUR
WHEAT SALAD
You can add a
little feta cheese ENJOY THIS ZESTY LIGHT SALAD WITH A KICK
to this dish if you
wish for an extra Prep time: 10 mins Cook time: 20 mins Servings: 4
hit of saltiness

INGREDIENTS 1Add the stock cube to 1 litre | 35 fl oz | 4 cups of water
and bring to the boil.
• 250 g | 8 oz | 1 3/4 cups bulgur • 1 fresh red chilli, diced (can
2 Add the bulgur wheat to the pan and bring back to
wheat, rinsed in cold water adjust the quantity to suit the boil.

• 1 vegetable stock cube preferred heat) 3 When boiling, reduce the heat and put a lid on.
• 100 g | 3 1/2 oz | 3/4 cup garden Leave it to simmer for 15 mins or until most of the
• 1 lemon, juice and finely zested stock has been absorbed, then remove it from the heat.
peas • 1 ripe avocado, peeled
4 While the bulgur wheat is simmering, bring a smaller
• 100 g | 3 1/2 oz | 3/4 cup and sliced pan of water to the boil and cook the garden peas
for a couple of minutes.
sun-dried tomatoes in oil • A handful of rocket leaves
5 Drain the peas and add to the cooked bulgur wheat.

6 Stir in the diced red chilli, sun-dried tomatoes, lemon
juice and zest.

7 Tip the bulgur wheat mix into four bowls, top with
slices of avocado and rocket leaves to serve.

PUMPKIN AND INGREDIENTS
CARROT SOUP
• 2 tbsp olive oil • 1 tsp fresh root ginger, grated
THIS SPICED SOUP IS A FAB WINTER WARMER • 1 large onion, diced
• 3 medium carrots, peeled • 1/2 tsp ground turmeric
Prep time: 10 mins Cook time: 25 mins Servings: 4 • 1/4 tsp ground nutmeg
and diced • 1/4 tsp ground coriander
1Heat the oil in a large cooking pot and add the diced • Salt and pepper to taste
onion. Sauté on a medium heat until soft. • 600 g | 21 oz | 4 cups pumpkin, • 4 tsp sour cream
• A few leaves of fresh parsley
2 Stir in the spices and ginger, mixing well, then pour in peeled and cubed
the stock and bring to the boil.
• 1 litre | 35 fl oz | 4 cups
3 Reduce to a simmer and leave for 15-20 minutes, until
the vegetables are soft. vegetable stock

4 Allow to cool for a few minutes and then use a stick
blender or food processor to blitz the soup. If it
seems too thick, you can add a little extra hot stock or
water to get your desired texture.

5 Serve with a tsp of sour cream per person drizzled on
top, and add a couple of fresh parsley leaves.

EAT WELL, LIVE BETTER 65

SUPER-CHARGE YOUR MEALS

LENTIL, BEETROOT TIP
AND FETA SALAD
You can make this
PROVING SALADS DON’T HAVE TO BE COLD recipe even easier
by using pre-cooked
Prep time: 10 mins Cook time: 50 mins Servings: 4 puy lentils, which
just need heating
1Pre-heat the oven to 200ºC (180ºC fan) | 390ºF | gas 6.
Put the beetroot and red onion wedges in a roasting for 2 mins in a
tin. Cover with 1 tbsp olive oil and 1 tbsp of red wine microwave
vinegar, then shake to coat the vegetables evenly.

2Roast in the oven for 45 minutes, or until the
vegetables are soft.

3While the vegetables are cooking, add the lentils to a
large pan and cover with cold water. Bring to the boil
and cook until just tender, but not too soft, around 15-20
minutes.

4 Drain the lentils and add to a large bowl.

5Mix in the cooked vegetables, 1 tbsp of red wine
vinegar, feta cheese and salad leaves. Drizzle a little
olive oil, season to taste and serve while it’s warm.

TIP EAT WELL, LIVE BETTER

Once you’ve
mastered the base,

you can add any
toppings you like
for different flavour

combinations

INGREDIENTS

• 150 g | 5 oz | 3/4 cup quinoa
• 2 tbsp olive oil
• 60 ml | 2 fl oz | 1/4 cup water
• 1/2 tsp baking powder
• 1/2 tsp salt
• 2 tbsp passata
• 5 king oyster mushrooms (king

trumpet mushrooms), sliced

• 2 tbsp green pesto (shop

bought or homemade)

• Handful of spinach leaves
• 10 black olives

66

SUPER-CHARGE YOUR MEALS

INGREDIENTS MACKEREL
AND ROASTED
• 500 g | 17 oz | 3 cups beetroot, VEGETABLES

peeled and cut into wedges A SIMPLE AND TASTY ONE-TRAY BAKE

• 2 red onions, peeled and cut Prep time: 10 mins Cook time: 1 hour Servings: 4

into wedges 1Pre-heat oven to 180ºC (160ºC fan) | 350ºF | gas
4. Add the oil to a large baking dish and spread
• 1 tbsp olive oil, plus more for evenly, then pop in the garlic cloves.

drizzling 2 Tip in all the prepared vegetables and the bay
leaf, then mix to coat in the oil.
• 2 tbsp red wine vinegar
• 300 g | 10 oz | 2 cups puy lentils 3Roast in the oven for 25 minutes, then stir and
• 150 g | 5 oz | 1 cup feta cheese, put it back in for another 15 minutes – keep an
eye on the vegetables to ensure they don’t burn.
crumbled
4Score the skin on the mackerel fillets, season
• A handful of mixed salad leaves and place in the oven tray on top of the
vegetables, skin side up.

5Return to the oven for a further 20 minutes to
cook the mackerel and ensure the skin goes
nice and crispy. Then serve immediately.

MUSHROOM AND INGREDIENTS
QUINOA PIZZA
• 2 tbsp olive oil • 1 bay leaf
WHO SAYS THAT PIZZA CAN’T BE HEALTHY? • 2 courgettes (zucchini), sliced • 4 mackerel fillets with skin on
• 2 red peppers (bell peppers), • 3 cloves garlic, peeled
Prep time: 15 mins Cook time: 40 mins Servings: 2 • Salt and black pepper to
sliced
1Tip the quinoa into a bowl and add enough water season to taste
so it is just covered. Leave for at least 6 hours. • 10 cherry tomatoes, halved

2 Pre-heat the oven to 220°C (200°C fan) | 425°F | gas 67
7. Line a baking tray with oiled baking paper.

3 Rinse the quinoa, then place in a food processor.
Add the water, baking powder, salt and 1 tbsp
olive oil, and mix well to form a thick batter. You may
need to add a little water if the mix is too thick.

4 Pour the batter into the tray, spread evenly and
bake for 15 mins, then turn it over and bake for
another 15 mins so it's solid enough to support your
toppings. Next spread passata across the base.

5 Add the mushrooms, spinach, olives and drizzle
over the pesto, baking for 15 mins, then serve.

EAT WELL, LIVE BETTER

SUPER-CHARGE YOUR MEALS

SPINACH FALAFELS

LEAN, GREEN AND VERY TASTY – THESE
FALAFELS ARE A REAL CROWD-PLEASER

Prep time: 20 mins Cook time: 10 mins Servings: 20 falafels

INGREDIENTS 1Boil a full kettle of water. Place the spinach in a
colander and pour the boiling water over it so it wilts.
• 200 g | 7 oz | 1 1/2 cups baby • 150 g | 5 oz | 1 cup plain natural
2 Drain the spinach and squeeze out as much water as
spinach yogurt possible (make sure it is cool enough to touch first),
then place in a food processor.
• 400 g | 14 oz can of chickpeas • 3 sprigs fresh mint, leaves
3 Add the chickpeas, garlic, flour, cumin and chilli
in water, drained picked and finely chopped flakes to the food processor with the spinach and
pulse until just combined. Turn out the mixture and use
• 2 cloves garlic, peeled and • 1 lemon, juice, and zest finely your hands to roll out 20 individual evenly sized balls.

diced grated 4 To make the dip, put the yoghurt in a bowl and stir in
the mint, lemon zest and garlic. Add lemon juice and
• 100 g | 3 oz | 3/4 cup plain flour • 1 clove of garlic, peeled and seasoning to taste.
• 2 tsp ground cumin
• 1 tsp chilli flakes finely chopped 5 Warm 1 tbsp of oil in a frying pan and fry half of the
• 2 tbsp olive oil falafel for around 5 mins, turning frequently to ensure
• Salt and pepper to season all sides are cooked. Repeat for the second batch.
• Flatbread or pitta bread
6Serve the falafel warm with the yoghurt dip, and
your choice of bread.

ROASTED CHICKPEAS

A TASTY ALTERNATIVE SNACK TO NUTS

Prep time: 5 mins Cook time: 35 mins Servings: 4

1Preheat the oven to 180ºC (160ºC fan) | 350ºF | gas 4. INGREDIENTS
Pat your drained chickpeas dry with a paper towel.
• 400 g | 14 oz can chickpeas in • 1 tsp ground paprika
2Tip your chickpeas into a bowl and drizzle over the • 1 tsp ground cumin
oil, mixing well for even coverage. water, drained • 1 tsp dried oregano

3 Sprinkle over your spices and mix thoroughly to • 1 tsp olive oil
ensure good distribution.

4Tip the chickpeas onto a baking-paper-lined oven
tray, spreading them out well.

5 Roast in the oven for 35 minutes, but give the tray a
shake every 10 minutes to loosen the chickpeas and
ensure they dry out evenly.

6 Leave to cool and serve immediately, or store in an
airtight container.

68 EAT WELL, LIVE BETTER

SPINACH, ORANGE
AND HALLOUMI
SALAD

A SUPER-SIMPLE AND TASTY SALAD WITH
ONLY FIVE INGREDIENTS

Prep time: 5 mins Cook time: 5 mins Servings: 4

1Warm a griddle pan. Add the halloumi and cook
for about 2 mins on each side until the slices are
lightly charred.

2 Next add the spinach and mint leaves to a
large bowl.

3 Stir in the orange segments, pressing them
slightly to release some juices.

4 Top with the charred halloumi and drizzle with
a little olive oil.

TIP INGREDIENTS

This recipe is • 2 large oranges, peeled and
great as a light
main meal, served segmented
with warm bread,
• 250 g | 8 3/4 oz | 2 cups halloumi,
or as a tasty
side dish sliced

EAT WELL, LIVE BETTER • 200 g | 7 oz | 6 1/2 cups spinach
• Handful mint leaves
• Olive oil to drizzle

69

73

89

PLANT-BASED

90 83

70 EAT WELL, LIVE BETTER

85

91

PERFECTION

72 PLANT POWER

Vegetarianism; once the preserve
of hippies, now enjoyed by the
many thanks to its benefits

80 THE GOOD LIFE

Could veganism really be the
ultimate lifestyle choice? The diet
has never been so popular

86 TASTE THE POWER
OF PLANTS

Embrace a meat-free diet and
cook vegetarian or vegan meals

76 71

EAT WELL, LIVE BETTER

PLANT

POWER

Vegetarianism; once the preserve of hippies, now enjoyed by
the many thanks to the multiple benefits it brings to the body

WORDS LAURIE NEWMAN

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

72

PLANT POWER

I n the last decade vegetarianism has seen more of an It has been suggested that if everyone went vegan by 2050
uptake than ever before. It has become apparent that food related greenhouse gas emissions would reduce by three
people are favouring plant-based options over many quarters. With a statistic like that it It would be impossible
meat dishes for more reasons than you can imagine to write this article without mentioning the environment and
– and it’s not just because of the environment. At the the role farming plays on our planet. In the 21st century we
end of 2018 The Economist titled one of it’s lead features ‘The have been faced with the climate crisis and the challenges
World in 2019: The Year of The Vegan’ and they weren’t wrong that our planet faces, but switching to a vegetarian diet is
there. According to The Economist a quarter of 25-34-year- just one of the ways that you can minimise your impact and
old Americans state they are now vegan or vegetarian with regain control. There are many reasons why being vegetarian
millennials and Generation Z leading the way. Millennials and is more ‘green’ but some of the key factors involve methane
Gen Z are conscious about their environmental footprint but excretion from cows, deforestation, animal welfare and
they are also more concerned than ever about what they poverty. But becoming vegetarian extends further than just
are putting into their bodies. There is more choice than ever being conscious of your environmental impact, it is also about
before when it comes to vegetarian food with many tasty improving your health.
options gracing the shelves of supermarkets and many chefs
developing strictly vegetarian and vegan menus. But why has We're not saying that everyone has to eliminate meat from
there been such a boom in the number of people converting their diets, however, reducing your meat intake and increasing
to a vegetarian diet? the vegetarian based meals that you eat can lead to improved
health and wellbeing.

There is more HEALTH BENEFITS
choice than ever before
Research has shown that vegetarian diets are typically
when it comes to lower in saturated fat and have much higher intakes of fruit,
vegetarian food vegetables, wholegrains and fibres – all of the good stuff
we’ve talked about already. This is probably why vegetarian
and vegan diets are often associated with reduced risks of:
heart disease, high blood pressure, type 2 diabetes
and obesity.

Cardiovascular health in particular is thought to be lower in
vegetarians than in meat eaters. One of the reasons is thought
to be the increased consumption of things like nuts. It was
found that those who eat nuts more than four times a week

PLANTS ARE LITTLE
POWER HOUSE PACKED
FULL OF NUTRITION TO
PROMOTE A HEALTHY

LIFESTYLE

IMAGE SOURCE ½ UNSPLASH / ASOGGETTI 73

EAT WELL, LIVE BETTER

PLANT POWER

suffer from fewer than half as many heart attacks compared to Pulses, fruit, nuts,
those who eat nuts less often. Nuts and legumes contain very vegetables and seeds
little saturated fat and are high in mono- and polyunsaturated can all help lower your
fat, which have been shown to lower bad LDL cholesterol. cholesterol levels
The avoidance of meat also helps to keep cholesterol in check
as it will reduce the consumption of bad fats. It is also found Switching to a vegetarian diet can also have incredible
that vegetarians tend to eat more fibre compared to non- results on blood cholesterol due to the soluble fibre found
vegetarians, which helps to keep cholesterol at bay too. in plants. The fibre slows the absorption of cholesterol
and reduces the amount of cholesterol the liver produces.
Many studies, including one investigation by Italy’s University Oatmeal, barley, beans, and some fruits and vegetables are
of Florence, recorded decreased rates of heart disease when all good sources of soluble fibre and are some of the key
people switched to a plant-based diet. The Oxford Vegetarian foods included in a vegetarian diet. Ultimately, by lowering
Study, a large study comparing 6,000 vegetarians (and vegans) the cholesterol in the body you are reducing your risk of
with 5,000 non vegetarians found that vegans had the lowest cardiovascular disease and stroke.
cholesterol levels, vegetarians and fish-eaters had intermediate
recordings and meat-eaters had the highest levels. This is The University of Oxford stated in the American Journal of
greatly due to the fact that the vegetarian diet can contribute Clinical Nutrition in 2003 that a vegetarian diet can reduce a
to lowering your cholesterol. Cholesterol is a fatty by product person's risk of heart disease by a third. One of the reasons
of the liver that can be found in some foods too – but our for this is no doubt due to the fact that vegetarian diets
body can make enough of it on it’s own and sometimes adding lower cholesterol levels in the body. But according to Viva!
to the volume of cholesterol in the body through food intake where populations eat mainly vegetarian diets their blood
can cause health issues. According to the results found by pleasure tends to be lower too. The latter is something that
the Framingham Heart Study, the optimum blood cholesterol Harvard University has studied extensively. Through observing
level is below 150 milligrams per decilitre (mg/dL), and at that 32 people with varying diets they were able to compare
level, heart disease is very unlikely. Although it is reported that omnivores and vegetarians. They noted that the vegetarians
nearly 107 million Americans have cholesterol levels greater had systolic blood pressure about 7 mm Hg lower, on average,
than 200 mg/dL. and diastolic blood pressure about 5 mm Hg lower than those
who ate meat. Those who followed vegetarian diets also
Diet plays a crucial role in the amount of cholesterol that had lower blood pressure on average than people who ate
your body produces but clinical trials have now shown that different diets. Again, similar to that of cholesterol, plant-
replacing saturated fat with polyunsaturated fat is more based diets contain less fat and more fibre, which is why most
effective in lowering cholesterol. The saturated fats and trans healthy vegetarians are generally slimmer than meat-eaters.
fats that are present in meat, dairy products and eggs all Through vegetarians maintaining a healthy weight, it helps to
increase your cholesterol but replacing this with wholegrains,
pulses, fruit, vegetables, nuts and seeds can all help to lower keep blood pressure in check. Increasing the amount of fruit
your cholesterol levels. and vegetables in the diet contributes to the amount
of potassium in the body which also helps to lower
blood pressure. By maintaining a lower blood pressure
vegetarians have a 32% lower risk of hospitalisation

or death from cardiovascular disease than people who
consume meat and fish.

IS PROTEIN A PROBLEM?

Although there are negative connotations to eating meat
there is one key negative connotation that can come
with being vegetarian too. A recurring question among
vegetarians is: ‘Where do you get your protein from?'. In
fact there are many delicious vegetarian alternatives to the
common animal based proteins. To name a few; quinoa, tofu,
pulses, cheese, beans, nuts are all some of the key protein
sources for many people with plant-based diets. However,
there is an argument in the fact that vegetarianism can be
dangerous if it is not planned and executed correctly by the

74 EAT WELL, LIVE BETTER

TRY SIMPLE
SWITCHES IN YOUR

HOME COOKED
VEGETARIAN MEALS.
SWITCH THE CHICKEN
FOR CHICKPEAS IN
VEG-PACKED TACOS

IMAGE SOURCE ½ UNSPLASH / CHAD-MONTANO 75

EAT WELL, LIVE BETTER

PLANT POWER

THE LEVELS OF individual. It can take a lot of daily planning to make sure that
VEGETARIANISM the Recommended Dietary Allowance (RDA) of food is met –
this is the average daily level of intake sufficient to meet the
FLEXITARIAN nutrient requirements of nearly all (97%-98%) healthy people.
One way that you can track your macro-nutrients and make
EATS: A reduced amount of red meat, poultry, sure you are reaching the RDA is by keeping a food diary.
fish, milk, eggs, fruit, vegetables, You can also track what you are eating by entering your food
legumes and wholegrains into the popular app 'My Fitness Pal' which will provide you
an accurate summary on your intake and warn you if you are
AVOIDS: Eating meat every day. not meeting the requirements. However, although it can be
hard to reach the RDA of protein, as long as a vegetarian
NEEDS: Iron, which they will get from red meat diet is well-planned, the diet can contain all the nutrients
or legumes and spinach. Vitamin C needed to remain strong and healthy. Where vegetarian diets
from sources like orange juice, kiwi thrive are through their addition of high-fat plant foods (such
fruits and brussel sprouts. Omega-3 as avocados, nuts and seeds) which contain no cholesterol
fats from fish or soy-based products whatsoever, making a plant based diet mostly cholesterol-free
and Zinc from Legumes. – with the exception of cheese.

PESCATARIAN FLEX FOR YOUR HEALTH

EATS: Fish, milk, eggs, fruits, vegetables, We can’t deny that meat is a good source of protein, vitamins
legumes and wholegrains. and minerals including selenium, zinc and Iron. Plus the iron
that we get from meat is actually absorbed more effectively
AVOIDS: Meat and poultry. by the body compared to the iron that we get from plant-
based products. However, it’s not all good. Some meat and
NEEDS: Iron from fortified cereals and legumes. meat products can be very high in saturated fat and salt,
Vitamin C from sources like orange which isn’t good for us. There have been studies that suggest
juice, kiwi fruits and brussel sprouts.
Omega-3 fats from fish or soy-based MOST RESTAURANTS
products and Zinc from Legumes. NOW OFFER A
PLETHORA OF

VEGETARIAN OPTIONS
ON THEIR MENUS

VEGAN

EATS: Fruits, vegetables, legumes and
wholegrains.

AVOIDS: Meat, poultry, fish, eggs, milk and other
animal-derived products.

NEEDS: A mix of soy, beans, grains, fortified
cereals and other plant sources for
Calcium, Iron, Protein and B12 Vitamins.
Cashews and Legumes for Zinc.
Supplements for Iron, B12 and Omega-3
fats, Calcium and Vitamin D.

76 EAT WELL, LIVE BETTER

PLANT POWER

that high consumption of red and processed meat is linked
with an increased risk of bowel cancer. So even if you aren’t
quite ready to jump onto the plant-based band wagon that
is hurtling around the world right now at supersonic speeds,
consider reducing your meat intake to a few times a week
instead of everyday.

IS VEGETARIANISM RIGHT FOR ME? it

Given the facts and statistics listed above
there is no doubt that when a vegetarian
diet is orchestrated correctly it can
have incredible benefits to the body.
Sometimes switching to a plant-based
diet can be a hard decision to make but
is one that allows you to nurture and respect
your body. It’s important to not overlook
some of these facts if you are someone
who consumes meat daily. Instead switch
to more meat-free days, avoid processed
meat and stick to eating no more than
500 grams of meat.

So what’s next? If you are just embarking
on your journey to become a vegetarian
then start slowly otherwise you will fail at
the first hurdle. Try 'meat free Mondays’ and
make small changes to minimise your intake.

EAT WELL, LIVE BETTER IMAGE SOURCE ½ UNSPLASH / EDGAR-CASTREJON

77

PLANT POWER

Most importantly, don't be too hard on yourself, these are all
steps in the right direction. If you do slip up just remember
that you are making a big difference to your body, the planet,
and the animals that we share it with.

STAY BALANCED

Be mindful of the fact that cutting out meat doesn't
automatically make you healthier. It is still absolutely essential
that you still maintain a balanced diet in order to see the
health benefits. Stick to homemade meals instead of pre-made
shop bought products. Just because you are a vegetarian
it doesn't give you a free pass to eat junk food and order
takeaways. Remember to ensure that you are eating at least
five portions of fruit and vegetables a day, include starchy
carbohydrates in your diet like potatoes or rice and pasta and
make them wholegrain where you can. If eggs are still going
to feature in your diet they are a great source of Omega-3
fatty acids. Things like flaxseed oil, rapeseed oil, soya oil or
soya products like tofu and walnuts are also good sources
of Omega-3 for vegans. There has been research to suggest
that the Omega-3 found in these foods isn't as beneficial as
the Omega-3 found in oily fish, so if you are flexitarian or
pescatraian aim to get it from there.

It is also essential that you make sure to get enough iron in
your diet. Meat is the best source of iron, however, other great
sources include: beans and pulses, nuts, dried fruit, dark-green
vegtables, wholegrains and cereals fortified with iron. Just be
sensible and mindful with what you eat – and that applies to
whatever your lifestyle choice.

ONE-POT MEALS OR IMAGE SOURCE ½ UNSPLASH / BECCA TAPERT
BATCH COOKING CAN
MAKE GOING VEGGIE EAT WELL, LIVE BETTER

A BREEZE

78

THERE ARE PLENTY
OF WAYS YOU CAN
GET YOUR PROTEIN
INTO YOUR DIET AS A
VEGETARIAN, GIVE
TOFU, QUINOA AND

PULSES A TRY

IMAGE SOURCE ½ UNSPLASH / ELLA OLSSON 79

EAT WELL, LIVE BETTER

100% v egan

THE

GOOD LIFE

Veganism has never been so popular, promising
renewed health and wellbeing. Could it be the ultimate

lifestyle choice?

WORDS JO COLE

80 EAT WELL, LIVE BETTER

THE GOOD LIFE

I t wasn't too long ago that if a vegan wanted to eat WHAT IS VEGANISM?
something other than fruit or vegetables, they would
have to take a trip to the nearest health food shop Being a vegan is an ethical choice and helps to guide a
and rummage around the dusty packets of soya and person's entire lifestyle. It is a belief system for living without
tofu. To be a vegan was to be a cliché or stereotype causing harm to animals, mainly by avoiding anything of
– some musty hippy smelling of patchouli or a militant animal animal origin in their diet and clothes. But it goes further than
rights activist. that, with a commitment to choosing cruelty-free toiletries,
beauty products and household items, in addition to avoiding
Things have changed – a lot. Veganism has exploded in any entertainment that exploits animals, such as zoos. Vegans
popularity in the past few years, with blogs and Instagram are committed to saving the environment and living a life that
accounts full of tasty vegan dishes made with fresh fruit and does the least possible amount of damage to our world for
vegetables in every colour of the rainbow. Supermarkets are the good of every species on the planet and the planet itself.
now bursting with vegan foods, making it easier than ever for
someone to follow a plant-based diet. Those signed up to the However, you can follow the dietary rules of veganism, i.e.
cause are adamant it is a healthy way to live, but what does it avoid animal products, but not be so strict in other sectors
actually involve? How do you get the nutrients you need and of your life, for example wearing wool jumpers. This is being
are there any downsides? We're going to take a look at the a dietary vegan, sometimes called a plant-based eater, and is
biggest questions you might have about veganism so you can usually someone who has turned to veganism purely for the
decide if it's the right path for you. health benefits.

Being a vegan With the absence of meat, fish and dairy products, a vegan
is an ethical choice and instead inhabits the world of fruits, vegetables, grains, seeds,
pulses and beans for their meals, all of which can be used to
informs a person's create pretty much any style of food you can think of.
entire lifestyle
ARE THERE HEALTH BENEFITS?
ENSURE YOU GET
ENOUGH PROTEIN – 63G Even with caveats of how more dedicated research is needed
FOR MALES AND 52G FOR and how veganism might not be suitable for everyone, it's
hard to not be impressed by the health benefits a vegan diet
FEMALES – THROUGH brings. And this isn't according to a company trying to sell its
A COMBINATION OF vegan meal plans – organisations such as the British Diabetic
PULSES, TOFU, NUTS, Association, the American Heart Association and the NHS all
SEEDS AND GRAINS recognise how a vegan diet is a good option for a healthy
lifestyle. The Vegan Society (vegansociety.com) cites research
linking a vegan diet with reduced rates of heart disease, some
types of cancer and lower blood pressure and cholesterol. It
is thought that the proteins eaten by vegans, especially from
soy, cause healthy levels of blood pressure and cholesterol,
hence reducing the risk of heart troubles. What's more, several
studies appear to show those following a vegan diet generally
have lower blood sugar levels and increased insulin sensitivity
than non-vegans.

Vegan diets are thought to ease other ailments, too. The
pain from swollen joints in arthritis sufferers could be reduced
by following a vegan diet, and swapping meat protein for plant
protein could improve kidney function. Observational studies
have also found an apparent link between vegan diets and a
reduced risk of Alzheimer's.

The health benefits don't stop there either! If you want
to lose a bit of weight – or even a lot of weight – veganism
could be just what you're looking for. Various studies have
found a vegan diet to be an effective method of losing weight
compared to other diets, with participants losing more weight
than their counterparts on other food plans. One theory is
that this could be due to the high levels of fibre in a vegan
diet, which causes you to feel fuller and therefore eat less.
What's more, those following a vegan diet report a boost
in energy, so are more active and therefore more likely to
maintain a healthy weight.

Before you dive head-first into a life of plant-based foods,
it is always advisable to have a chat with your doctor before
making any drastic changes to your diet if you have any health
issues or are pregnant.

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THE GOOD LIFE

USEFUL PRODUCTS WHAT HAPPENS TO YOUR
FOR VEGANS BODY ON A VEGAN DIET?

Any change to your diet will affect your body – it's usually
why you make the change in the first place! Thankfully the
consequences of following a vegan diet are usually positive.
Here's a look at what you can expect.

MAKE YOUR LIFE AS A VEGAN A BIT MORE ENERGY
EASIER WITH THE HELP OF THESE
Meat takes a long time for the body to process, whereas
PRODUCTS plant-based sources of protein such as greens or seeds, are
a cinch to digest and give an energy boost over a relatively
Vitamin supplements long period of time (no more mid-afternoon slumps!).
Use supplements to top up the
nutrients that might elude you in a ALTERED BOWEL MOVEMENTS
vegan diet, such as B12. There are
many on the market – just check The lucky will find that their new diet promotes regular
they are vegan-friendly! bowel movements. However there is a chance you'll feel
more bloated or experience loose movements. The reason
VNutrition app for this is down to the increased amount of fibre you're
Getting the correct nutrients is the eating, which mixes up the bacteria in your colon. The
trickiest part of a vegan diet. If you good news is that if you find yourself suffering in the toilet
are worried your meals aren't ticking area, your body will probably sort itself out after a few
all the boxes, check them against this weeks and reward you with a life of regularity.
app, courtesy of The Vegan Society.
CLEARER SKIN
Slow cooker
Invest in a slow cooker and get Vegans prone to problem skin have reported seeing an
ready to transform beans, pulses improvement after a few weeks of eating a plant-based
and vegetables into tasty stews, diet. The increased intake of fruit and vegetables, plus the
curries and much more. Also, use it reduction or elimination of processed food, all contribute to
for batch cooking and freeze some a glowing visage.
meals for another day!
REDUCED BMI
Spices
Stock up on spices and you will Along with aiding weight loss, a vegan diet can lower your
have all you need to quash any BMI. Swapping processed meats and saturated fats for
hankerings for the convenience food vegetables and healthy fats contributes to this, providing
of your pre-vegan life. Buy some you with yet another reason why veganism is such a
ready-mixed blends to indulge in positive lifestyle choice!
dishes from all over the world.
HOW TO MAINTAIN A HEALTHY VEGAN DIET?
Veg in One Bed
Nothing beats the taste of home- So it's just a case of leaving the animal products out and then
grown vegetables and this book by getting ready for all the healthy? Alas, not quite. It may seem
Huw Richards is a month-by-month as though eating a plant-based diet is an automatic ticket to
guide to growing your own in a small a healthy and fulfilling lifestyle, but it isn't. If you are living on
raised bed. Perfect for beginners. bananas and chips – technically a plant-based diet – you won't
benefit from all those lovely health advantages we've
mentioned above.

You need to fill your meal times with fruits and vegetables of
all colours, at least five portions a day. Go for starchy foods that
are high in fibre such as oats, sweet potatoes, brown pasta and
wholegrain bread. This will keep you fuller for longer. Make sure
protein always has a place on your plate, and snack on seeds
or nuts to keep your omega fat levels maintained. Include a few
dairy alternatives for the various fortified nutrients they offer.

Then follow advice that applies to any diet – use spices
to flavour what you eat rather than relying on salt or bottled
sauces, drink lots of fluid (six to eight glasses/cups a day is
recommended) and keep active.
Above all else, for a vegan diet to offer the optimum health
benefits you must, must, must ensure you are getting all the
nutrients you need.

82 EAT WELL, LIVE BETTER

THE GOOD LIFE

EATING FRUIT AND
VEGETABLES OF
ALL COLOURS – A

RAINBOW – IS A VERY
HEALTHY APPROACH
AND AN EASY RULE TO

REMEMBER!

It's hard to not addition to anaemia and permanent damage to the brain
be impressed by the and nerves.

health benefits a The Vegan Society suggests a daily intake of at least
vegan diet brings 3mcg if you are using fortified foods for your B12 source,
such as yeast extracts, vegan spreads or alternative milk
TAKING CARE OF NUTRIENTS products. If you decide to take a B12 supplement, aim for
at least 10mcg daily or 2000mcg weekly.
And so we arrive at the crux of whether a vegan diet is
going to be for you. The price you pay for all the health PROTEIN
benefits is having to educate yourself on what nutrients you
need and how to get them. You then have to be organised A plant-based diet can provide oodles of protein,
enough to devise meal plans that deliver your daily meaning you will have all the amino acids you need for
requirements, or figure out if you need to take supplements. fighting infections and ensuring enough oxygen is carried
around your body.
So let's take a good look at the main nutrients a vegan To fulfil your protein needs, chomp down on beans, lentils,
diet might lack, the ones you need and more importantly, tofu and peanuts, plus soya alternatives to dairy products
how to get them. or plant-based protein such as Quorn.

VITAMIN B12

We'll begin with the big one – B12. This blighter can only
be found in animal products and if you become deficient,
you might experience tingling in your hands and feet,
breathlessness and poor memory. Severe deficiency can
lead to increased risk of heart disease and stroke, in

EAT WELL, LIVE BETTER 83

THE GOOD LIFE

OMEGA-3 AND OMEGA-6 FATS IRON

It's easy to have a knee-jerk reaction to eating fats, Iron deficiency can be a problem in any diet and is vital
simply because so much of today's food is pumped with for producing red blood cells to ferry oxygen around the
'bad' fats. But we need certain fats in our food because body. You can get all the iron you need from a vegan diet.
our bodies don't make them, such as omega-3 and Lentils, beans, tofu, cashew nuts, some seeds and kale are
omega-6. This duo of friendly fats ensure all goes well excellent sources of the nutrient, although be aware that
with your immune system, nerves, eyes and brain. tea and coffee may prevent your body from absorbing iron.
If the thought of giving up either drink is just a step too far
Sesame seeds, walnuts and soya spread will take care for you, vitamin C aids absorption of iron, found in oranges,
of your omega-6 needs. For omega-3, look to chia seed, broccoli and pineapple.
hemp seed, walnuts and use rapeseed oil for cooking. You
don't need much – six walnut halves a day is enough. ZINC

CALCIUM A healthy vegan diet needs to ensure a daily dose of zinc-
rich foods, many of which also take care of other essential
Even when you no longer need calcium for building nutrients. Some walnuts, beans, chickpeas, lentils, tofu, chia
bones, it's still an essential nutrient for the nervous system seeds or wholemeal bread will see you right and provide
and blood clotting, plus you need to replace what is lost enough zinc to help fight infections.
each day. There is more than enough in calcium-set tofu,
or milk and yogurt that's been fortified with calcium. You These are the main nutrients you need for a healthy vegan
can also boost levels by eating kale, pak choi, almonds meal plan, but there are also others. The Vegan Society has
and okra. an exhaustive list, along with recipes that will ensure you
get all the necessary nutrients. Also be sure to search online
VITAMIN D for nutrient calculators – you can find ones specific to your
country and life stage.
It can be difficult to get the amount of vitamin D you
need from a vegan diet – or any diet come to that. WHAT FOODS SHOULD YOU AVOID?
Therefore supplements are the way to go. But you need
to be a bit careful here. Some types of vitamin D, such We mentioned at the start how much easier it is to buy vegan
as D3, might come from an animal source, so check your food nowadays. The downside of this convenience is that it is
supplement is vegan friendly. also easier to become a junk food vegan. Don't fall into the
assumption that because something is vegan it is automatically
IODINE healthy. If you buy a vegan convenience food, have a look
at the nutritional information. If it is filled with delicious bad
The production of thyroid hormones relies on you stuff, make sure you cushion the blow in the rest of the
ingesting iodine, but it's something probably best left to day's meals.
supplements simply because it's nearly impossible to tell
how much iodine is found in plants. Seaweed is often You also need to be aware of foods that sneak animal
thought of as a good source, but the amount can vary products into their ingredients. Gelatine, which tends to be
and you risk getting too much or not enough. derived from cows and pigs, can be found in sweets and
vitamins. Cochineal – used to colour foods and other products
– is created from crushed cochineal beetles. It might be listed
as E120 in the ingredients. However, there might be animal
products involved in the production of food, such as bone
char (from charred animal bones) being used in some sugar
production. The easiest way to ensure anything you buy from
a shop is suitable for a vegan diet is to look for the
Vegan Trademark.

It might seem quite intimidating to start a vegan diet,
especially if you have been used to scoffing down meat, fish
and dairy every day. But the health benefits make it worth
persevering with, so remember to start slow. Perhaps start by
becoming a vegetarian first and then later swapping one or
two of your usual foodstuffs for vegan options.

Be sure to take full advantage of all the delicious recipes
devised by vegan organisations when your dishes are in need
of a little inspiration. Not only will they help you to spice
things up, but they will contain all the nutrients you need and
before you know it, you'll be following a plant-based diet that
not only benefits your overall health, but also the environment.
Winner winner, tofu for dinner!

84 EAT WELL, LIVE BETTER

PEOPLE OFTEN THINK
OF DAIRY AS BEING
THE BEST SOURCE
OF CALCIUM, BUT

VEGETABLES LIKE KALE
ARE ABSORBED FAR
BETTER BY THE BODY

EAT WELL, LIVE BETTER 85

TASTE THE

POWER OF

PLANTS

Embrace a meat-free diet and cook vegetarian or
vegan meals that will impress everyone

WORDS LAURIE NEWMAN

86 EAT WELL, LIVE BETTER

TASTE THE POWER OF PLANTS

TIP CHICKPEA
BURGERS
Like a little bit of
spice? Add a couple NOTHING BEATS A TIMELESS BURGER RECIPE

of teaspoons of Prep time: 25 mins Cook time: 25 mins Servings: 4 patties
harissa paste to
your burger mix for

an extra kick

INGREDIENTS 1Get started by preheating the oven to 190ºC (170ºC
fan) | 375ºF | gas 5.
• 1 sweet potato • 1 tbsp chilli powder
• 2 tins chickpeas • 1 lemon's zest 2 Peel and chop the sweet potato into small chunks
• 1 tbsp English mustard • 3 tbsp plain flour and boil in a pan for 10-15 minutes or until the potato
• 2 garlic cloves • 1 tbsp oil is soft. Cook the onion in a frying pan with oil until soft.
• 1 tbsp dried mixed herbs • 1 onion, finely chopped
3 Once cooled, tip the potato and onion into a bowl
along with the drained chickpeas and mash together
with the mustard, garlic, herbs, chill powder and oil.

4 Add the flour and the zest of the lemon and mix until
everything is well combined.

5 With floured hands shape mixture into 4 patties and
chill in the fridge until ready to cook.

6 Cook in the oven for 40 minutes making sure to flip
them at 20 minutes.

7 Serve in buns with all your favourite trimmings and
a serving of spicy sauerkraut on the side.

VEGAN MUSHROOM INGREDIENTS
GNOCCHI
• 1 small onion • 125 ml | 4 fl oz white wine
CREAMY VEGAN GNOCCHI JAM-PACKED FULL OF • 2 tbsp rapeseed or olive oil
FLAVOUR IS THE PERFECT COMFORT FOOD • 2 garlic cloves (make sure it is vegan)
• 250 g | 9 oz mixed mushrooms
Prep time: 10 mins Cook time: 20 mins Servings: 2 • 125 ml | 4 fl oz vegetable stock
(we used portobello, chestnut • handful baby spinach
1Peel and finely slice the onion, then fry with the garlic • 3 tbsp soya cream
for 2-3 minutes until it starts to soften. and shiitake) • Handful of sundried tomatoes
• Vegan parmesan-style 'cheese'
2 Slice the mushrooms and add to the pan. Turn up • 500 g | 17 oz ready-made
the heat and cook for 3-4 minutes until they have (optional)
released their juices. Season well with salt and pepper. vegan gnocchi

3 Add the gnocchi and then pour in the white wine,
allowing it to bubble for a minute. Next pour over
the vegetable stock, and turn down the heat taking it
to a medium simmer. Cover with the lid and cook for 5
minutes, stirring occasionally.

4 Add the spinach and sundried tomatoes followed
by the soya cream. Taste and adjust the seasoning
if necessary, then serve immediately, with a grating of
vegan 'parmesan'.

EAT WELL, LIVE BETTER 87

TASTE THE POWER OF PLANTS

CRISPY SESAME INGREDIENTS
TOFU WITH
BROCCOLI • 400g | 14 oz | 2 cups tofu, cut • 80 ml | 3 fl oz vegetable broth
• 3 tbsp tamari or soy sauce
A CHINESE TAKEAWAY INSPIRED DINNER into 1” cubes • 3 tbsp sugar
WITHOUT ANY OF THE GUILT! • 3 tbsp sesame oil
• 40 g | 1.5 oz | 1/2 cup sesame • 1/4 tsp chilli flakes
Prep time: 10 mins Cook time: 50 mins Servings: 4 • 1/4 tsp black pepper
seeds • 1 tbsp cornstarch
1Drain the tofu and allow it rest on a towel for a couple • 1cm fresh ginger
of minutes. • 1 tsp sea salt • 4-5 spring onions
• 3 tbsp sesame oil
• 500 g | 18 oz | 3 cups broccoli
• 1 white onion
• 75 g | 3 oz | 1 cup carrot
• 4 cloves garlic

2 6Place the cornstarch and the sesame seeds in a large Remove the vegetable mixture from the skillet and
bowl and add the cut tofu; toss gently to coat. set aside in a bowl.

3 Heat 1 tablespoon of oil in a large non-stick skillet or 7 Add the remaining 2 tablespoons of oil, tamari, and
wok over a medium-high heat. Add the tofu and cook sugar and keep stirring until the sauce reduces and
for about 3 minutes, or until lightly browned and transfer becomes syrupy.
to a plate.
8 Return the broccoli mixture and tofu to the skillet
4 Over medium heat, sauté the onion and carrot until with the sauce and stir to combine. Cook for 5-7
slightly tender, then add garlic, ginger and broccoli. minutes until the broccoli reaches desired tenderness.

5 Add the vegetable broth and seasoning, then cook 9 Garnish with extra sesame seeds and a finely
until the broccoli is tender. chopped spring onion.

TIP

This recipe is
super tasty with
either noodles or

sticky rice

88 EAT WELL, LIVE BETTER

TASTE THE POWER OF PLANTS

INGREDIENTS SWEET POTATO
CURRY
• 1/2 red bell pepper • 4 tbsp sesame oil
• 1 large carrot • 4 oz vermicelli or rice noodles WARMING, COMFORTING AND QUICK
• 1/2 cucumber
• 3 green onions (the thinner the better) Prep time: 30 mins Cook time: 25 mins Servings: 6
• small handful of baby spinach
• 450 g | 1 lb | 3 cups tofu • 8-10 whole spring roll rice 1Heat 2 tablespoons of water in a large
• 3 tbsp cornstarch saucepan over a medium heat and lightly fry off
• 3 tbsp soy sauce papers the finely sliced onion along with the garlic, garam
masala and cumin. Cook for 10 minutes, or until the
• Handful of fresh mint onion is soft and golden, stirring occasionally.
• Bunch of fresh coriander
• 4 tbsp hoisin sauce 2 Finely chop the chilli and grate the ginger then
stir in with the onions. Chop the sweet potatoes
into 2cm chunks and add to the onions alongside a
tin of chopped tomatoes.

3 Drain and then tip in the chickpeas. Add 500
ml of vegetable stock and bring to the boil.

4 Reduce the heat to a simmer, then cover and
cook for 15 minutes or until the sweet potato
has softened and the sauce thickened. Serve with
fresh corriander and enjoy immediately.

VIETNAMESE INGREDIENTS
ROLLS
• 1 tin of chopped tomatoes • 1 bunch of fresh coriander
VIETNAMESE-INSPIRED TOFU SPRING ROLLS • 1 onion • 3 sweet potatoes
• 2 garlic cloves • 1 fresh red chilli
Prep time: 15 mins Cook time: 15 mins Servings: 10 • 1 tbsp cumin • 400 g | 14 oz chickpeas
• 2 tbsp garam masala • 500 ml | 17 fl oz vegetable
1Boil the noodles for about 10 minutes, then • 3cm piece of ginger
drain and set aside. Meanwhile, fry the cut tofu stock
in cornstarch, soy sauce and sesame oil until crispy
brown. Then pop this to one side. 89

2 Julienne all of the vegetables and set side. Then
to assemble the spring rolls, pour hot water into
a shallow dish or skillet and immerse the rice paper
to soften for about 10-15 seconds.

3 Lay the softened rice paper on a flat surface
and add a thin layer of hoisin sauce. Lay the,
tofu, a handful of vermicelli, mint, coriander and all
the remaining veg in the centre of the rice paper.

4 Fold the uncovered sides inward, then tightly
roll the wrapper.

5 Repeat until all fillings are used up – about 8-10
spring rolls in total.

EAT WELL, LIVE BETTER

TASTE THE POWER OF PLANTS

TIP QUINOA TACOS

Experiment by A HEALTHY TWIST WITH SMOKY VEGAN MINCE
trying the quinoa AND HEAPS OF ZESTY MEXICAN FLAVOUR
mince in hard shell
tacos, pitta bread Prep time: 15 mins Cook time: 45 mins Servings: 6

or wholemeal 1Preheat oven to 190ºC (170ºC fan) | 375ºF | gas 5, then
wraps rinse the quinoa and toast for 4-5 minutes in hot oil
making sure to stir frequently.
INGREDIENTS
2 Add the vegetable broth and water and bring
• 170 g | 6 oz | 1 cup tri-color, • 1/2 tsp garlic powder back to a boil for 15-25 minutes, or until the liquid is
• 1/2 tsp sea salt and black completely absorbed.
white, or red quinoa
pepper 3 Fluff with a fork and allow to sit for 10 minutes. Add
• 250 ml | 9 fl oz | 1 cup the cooked quinoa to a large mixing bowl and add
• 1 tbsp olive oil salsa, cumin, chilli powder, paprika, garlic powder, salt,
vegetable broth • 12 soft shell tacos pepper and oil.
• A handful of fresh coriander
• 180 ml | 6 fl oz| 3/4 cup water • 3 avocados 4 Then spread the mixture out on a lightly greased (or
• 115 g | 4 oz | 1/2 cup salsa • 1 dollop of coconut yogurt parchment-lined) baking sheet.
• 2 tsp ground cumin • 4 limes
• 1 tsp paprika 5 Bake in the oven for 20-35 minutes and toss once
• 2 tsp ground chilli powder at the halfway point to ensure even baking. The
quinoa is done when it's golden brown.

6 Once baked add a spoonful of the quinoa mix
to each taco and serve with a handful of fresh
coriander, a dollop of coconut yoghurt, a squeeze of lime
juice and chopped avocado.

VEGETARIAN INGREDIENTS
NICOISE SALAD
• 250 g | 9 oz | 1 cup new • 1 tbsp olive oil
A SUPER SATISFYING LUNCH THAT’S FULL OF • 2 tbsp rapeseed oil
NUTRIENTS WITHOUT SACRIFICING FLAVOUR potatoes • juice 1 lemon
• 1 tsp balsamic vinegar
Prep time: 10 mins Cook time: 10 mins Servings: 2 • 200 g | 7 oz | 1 1/2 cup fine • 1 garlic clove
• Small bunch basil
1Boil the potatoes for 7 mins, add the beans and green beans
continue to boil for 5 mins more or the veg is just
tender, then drain. • 6 romaine lettuces leaves
• 250 g halloumi
2 Meanwhile, thickly chop the halloumi. Drizzle
the halloumi slices with 1 tbsp oil and place on a
griddle pan. Lightly fry for 2 mins on each side or until
golden and charred.

3 Toss the beans, potatoes and remaining salad
ingredients together in a large bowl with half of
the dressing. Place the halloumi on top and drizzle
over the remaining dressing.

90 EAT WELL, LIVE BETTER

TIP SPICY
CHICKPEA AND
This spicy HARISSA SOUP
chickpea soup is
called ‘lablabi’ and A TUNISIAN INSPIRED SOUP TO WARM YOU
is typically eaten UP THROUGH THE COLD WINTER MONTHS
for breakfast in
Prep time: 10 mins Cook time: 40 mins Servings: 4
Tunisia
1Cook the diced onion in olive oil until softened and
INGREDIENTS add the chopped carrots and celery.

• 1 onion • 2 tbsp harissa 2 Cook for 5 minutes making sure to stir the veg
• 1 tbsp olive oil • 400 g | 14 oz can of chickpeas every now and then to avoid charring.
• 2 carrots • 750ml vegetable stock
• 2 stalks of celery • 2 tbsp tomato purée 3 Stir in the cumin and harissa and cook for a
• 1/2 tsp cumin • A handful of fresh parsley further minute.

4 Pour in the stock, tomato purée and drained
chickpeas, then bring to the boil and simmer.

5 Cook for 15 minutes, or until the vegetables
have softened.

6 Serve hot with a handful of parsley sprinkled
on top.

EAT WELL, LIVE BETTER 91

TASTE THE POWER OF PLANTS

TIP

Cauliflower is
a great source
of antioxidants
protecting the
body from harmful
free radicals

CAULIFLOWER INGREDIENTS
STEAKS
• 2 cauliflower heads • 1/2 tsp cumin
A VEGETABLE STEAK FULL OF DELICIOUS • Black pepper for seasoning
SMOKY FLAVOUR, READY TO SERVE AND • 1/2 tsp garlic powder • 60 ml | 1/4 cup olive oil
ENJOY IN JUST 35 MINUTES • 1/2 tsp paprika • A handful of chopped parsley

Prep time: 10 mins Cook time: 25 mins Servings: 4

1Get started by preheating the oven to 200°C 3 Place the cauliflower steaks on a lined baking sheet
(180°C fan) | 400°F | gas 6.Remove the outer green and drizzle over a little olive oil on both sides of the
leaves from the head of the cauliflower and trim the steaks. In a small bowl mix together salt, pepper, garlic
stem. Using a large knife cut the cauliflower in half powder, paprika and cumin.
lengthwise down the centre.
4 Sprinkle the seasoning mixture on both sides of the
2 Cut a 1 1/2-inch thick steak from each half of the cauliflower steak and tightly cover with foil.
cauliflower. Repeat the process with the other Bake for 5 minutes. Now is a good time to prepare an
head of cauliflower. Trim any florets not connected accompanying salad or any veg.Remove the foil from
to the stem. There should be a total of the cauliflower and roast both sides for 10 minutes.
4 to 8 pieces. Serve with a sprinking of parsley.

92 EAT WELL, LIVE BETTER

TASTE THE POWER OF PLANTS

JACKFRUIT
GOULASH

A TUNISIAN INSPIRED SOUP TO WARM YOU
UP THROUGH THE COLD WINTER MONTHS

Prep time: 10 mins Cook time: 40 mins Servings: 4

1Finely chop the onion and fry off along with the
shredded carrot and garlic.

2 Drain and rinse the jackfruit and tear apart
with your fingers into bite size pieces.

3 Add tomato paste to the onions and sauté for
a couple of minutes. Next add the jackfruit and
fry for a few minutes more.

4 Dust lightly with flour and stir, then deglaze
with wine and the vegetable stock and season
with paprika, thyme, maple syrup, salt and pepper.

5 Reduce to a simmer and cover for 15 minutes,
stirring occasionally.

6 Serve with potato dumplings, rice, or for an
even healthier option, some quinoa.

INGREDIENTS

• 1 medium-sized onion • 1 tbsp flour
• 1 tbsp oil • 150 ml | 2/3 cup red wine
• 1 garlic clove • 250 ml | 1 cup veggie stock
• 1 carrot • 1 tsp hot paprika powder
• 1 tbsp tomato paste • 1 tsp thyme
• 400 g | 14 oz can of jackfruit • 1/2 - 1 tsp maple syrup

EAT WELL, LIVE BETTER 93

109

102

EAT MEAT

104

112
94 EAT WELL, LIVE BETTER

113

107

MINDFULLY

103 96 FALL IN LOVE WITH

EAT WELL, LIVE BETTER MEAT ALL OVER AGAIN

There's no denying the health
benefits of meat

100 BE A CONSCIOUS
CARNIVORE

Discover how you can still enjoy
meat guilt-free

108 HAVE A MEAT FEAST

Whip up some delicious meaty
meals that are nutritious, tasty
and packed with protein

95

FALL IN LOVE

WITHMEAT

ALL OVER AGAIN

Love it or loathe it there’s no denying the fact that
meat, in its purest form, is good for you

WORDS: NATALIE DENTON

96 EAT WELL, LIVE BETTER

FALL IN LOVE WITH MEAT ALL OVER AGAIN

T here’s a biological reason why we salivate when HEALTHIEST
we smell meat cooking and feel that familiar MEATS
rush of excitement when we anticipate taking
that first bite. In short, it’s our brain, and by THE BEST CHOICES FOR A HEALTHY DIET
extension, our body’s way of telling us, ‘meat is
good for you’. Our caveman ancestors knew it and millions of
years later scientific research has proven it. Although recently
vilified in the press, meat – in its purest, leanest form – is
essential for a healthy, balanced diet.

It's not rocket Chicken breast
science; the purer and Chicken offers a whopping 25g
leaner the meat, the of protein for every 85g serving
better it is for you (three typical slices of meat), not to
mention a bevy of B vitamins that
WHY IS MEAT GOOD FOR US? help to: boost metabolism; create healthy skin,
hair and nails; improve brain function; and
Meat is one of the best sources of ‘complete’ protein; protein support a healthy nervous system.
that contains all the amino acids essential for health. As well
as being a vital component of every cell in our body, we use Turkey breast
protein to build and repair tissue, bones, muscles, cartilage, A super versatile tasty meat,
and skin. In short, protein aids our body in producing enzymes, turkey has fewer calories and
hormones and other crucial chemicals that helps us to heal, fat than chicken, but the same
grow and survive. amount of protein. Like chicken it’s
also full of B vitamins, including selenium, which
High-protein diets that include lean meat and low carbs, is vital for a healthy immune system.
have been shown to promote long-term weight loss in
comparison to other, typically more ‘fad’ diets. Furthermore, Ostrich
this style of healthy eating is said to better control blood Offering the taste and texture
sugars, vital for preventing health problems such as type 2 of red meat this supremely tasty
diabetes, heart disease and some cancers. exotic bird, which has become
increasingly popular in recent
PROCESSED years, delivers half the fat of chicken and just as
MEAT ISN’T GOOD much protein.
FOR US AND THE
RECOMMENDATION IS Pork tenderloin
TO REDUCE INTAKE When roasted, an 85g serving has
the same calories (120), grams
IMAGE SOURCE ½ UNSPLASH / PHIL HEARING of fat (3.5) and protein (25) as
chicken. Plump for farm raised
EAT WELL, LIVE BETTER produce, as factory raised meat often features
added hormones.

Sirloin steak
Lean and full of flavour, an 85g
serving of steak is said to pack
25g of protein. Round cuts such as
this have less saturated fat
with one serving offering 3.5g, compared to rib-
eye which has at least three times more.

97

FALL IN LOVE WITH MEAT ALL OVER AGAIN

MORE THAN JUST A PROTEIN PACKER THE SECRET OF EATING MEAT HEALTHY

Vitamin B12 is essential for bone development in children and It’s not rocket science; the purer and leaner the meat, the
helps the nervous system to function properly. One of the better it is for you. The more that it has been ‘tampered’ with,
only natural sources of this wonder vitamin is found in meat. either via processing or the injection of hormones and other
Not only that, but it offers us iron, which prevents anaemia, chemicals, the worse it is.
a condition that leaves sufferers feeling constantly tired and
weak, and it’s proven the body absorbs iron far better from Favour fish and white meat over red, restricting red meat
meat as opposed to plants. Likewise zinc, which is needed to one or two meals a week, and attempt to remove all
to maintain a strong immune system and is vital for healing processed food from your diet.
wounds, not to mention essential for men’s reproductive
health, is more easily absorbed by the body when it comes When shopping for meat, favour organic produce that
from meat. What’s more, high-quality protein from meat has has been grass-fed, opposed to corn-fed or factory-reared
shown to be more effective at preventing muscle loss as we produce, which has been injected with preservatives,
age, than non-meat sources. hormones and fats. Spot words like ‘round’, ‘loin’, and ‘sirloin’,
as these have less bad fat, or ask your butcher for lean cuts.
Like its land-living counterparts, fish is another protein- Check and compare the nutrition information on pre-packed
packing meat source, and also delivers a beautiful bounty of meat and avoid anything with more than 15% fat. Look for
non-saturated fats like omega-3, which can reduce the risk of meat with visually less fat, eg back bacon rather than streaky.
heart failure and disease, cardiac arrest and stroke. Options
like salmon, herring, mackerel and tuna are all super healthy Cooking and preparing your meat can have a big impact
options. Just be aware of mercury levels, especially if you are on how healthy it is for you too. Removing the fat and/or skin
pregnant, and moderate your intake accordingly. will dramatically reduce the saturated fat content, as can the
cooking method. According to the NHS, trimmed grilled pork
Fish is a protein chops contain a third less harmful fat than roasted untrimmed
source, and delivers a chops, while a lean grilled rump steak contains half the fat of
bounty of non-saturated a fried rump steak with the fat left on, and a chicken breast
fats like omega-3 coated in breadcrumbs contains almost six times as much fat
as a skinless grilled chicken breast. Instead of frying, try a
KNOWING WHICH MEAT TO EAT healthy cooking option like grilling, barbecuing or stewing.

The healthiest way to enjoy meat is to go lean. The leaner the MORE WAYS TO EAT MEAT HEALTHILY
better. In general red meats, such as beef, pork and lamb,
have more saturated fat than white meat, like chicken, turkey Other things you can try for a healthier approach is to avoid
and fish. Not to be confused with unsaturated fats, saturated using extra oil or butter to cook your meat, use a rack where
fats are the ‘enemy’, as they raise blood cholesterol and can possible to allow fat from roasted meat to drip away, and
increase your risk of heart disease. swap salt for spices to flavour your food. You could also aim
to reduce the portion size of your meat, and simultaneously
While white meat is said to be ‘better’ for us, there are still increase the quantity of vegetables, pulses and whole grains
multiple health benefits from eating red meat, for example, a with each meal, to stay fuller for longer.
single serving of beef or lamb delivers half the recommended
daily intake of selenium, an antioxidant that prevents cell Finally, when it comes to meat selection, try thinking
damage, promotes a healthy thyroid function, and may even outside of the box. Lean, more exotic options like bison and
contribute to cancer prevention. Problems arise with eating elk are quickly gaining popularity, while goat, which is already
too much red meat, and/or eating processed meat; meat that consumed by three-quarters of the world, has significantly less
has been preserved by smoking, curing, salting or adding fat and calories than traditional red meat, but
preservatives, such as sausages, ham, pepperoni, bacon, just as many nutrients.
burgers and kebab meat,etc.

According to the Department of Health, the average daily
consumption of red and processed meat in the UK is 70g –
equivalent to a sausage. The problem comes when people eat
too much of it, and the UK Government now recommends that
those eating 90g (equivalent to three thin slices of red meat)
or more, cut down on their intake as there is, "likely to be a
link between red and processed meat and bowel cancer".

98 EAT WELL, LIVE BETTER

IMAGE SOURCE ½ UNSPLASH / JEZ TIMMS

OPT FOR ORGANIC, 99
GRASS-FED PRODUCE AS
UNLIKE FACTORY-REARED

MEAT, IT CONTAINS
NO PRESERVATIVES,

HORMONES OR
INJECTED FAT

EAT WELL, LIVE BETTER

BE A

CONSCIOUS
CARNIVORE

Of course you can still eat meat and fish guilt-free in
the current climate crisis, but is there a catch?

WORDS LAURIE NEWMAN

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

100