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Olea South: (07) 3808 8624
Olea North: (07) 3325 5512

Delicious vegan recipes to help you increase your vegetable intake

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Becoming a vegan is a personal choice and done for many reasons. One misconception is that by simply being vegan you are automatically healthy; this is not the case and ensuring you are getting enough, and the right vegetables is an important part of maintaining your overall health as vegan.

We’ve come up with some delicious recipe ideas to ensure you’re getting enough nutrients, but with a yummy twist.

Cream of mushroom soup

Soups are a great way to get vegetables into your diet. There are no hard and fast rules with soup so you can mix it up with whatever you have in your fridge or whatever you fancy.

Mushrooms are a great source of fibre, protein, vitamin B, selenium, potassium and they’re yummy too!

  • 2 tablespoons of vegan butter
  • 16 oz of button mushrooms
  • 2 cups of spinach
  • 1 brown onion
  • One teaspoon or 3 cloves of Garlic
  • ¼ of a cup of plain flour
  • 1 litre of vegetable stock
  • A sprinkle of dried thyme
  • 35ml of coconut milk
  • Dash of salt added to taste
  • Dash of pepper added to taste
  • Dash of nutmeg added to taste

Add vegan butter to a medium-sized saucepan on a medium heat and wait for it to heat up before adding the mushrooms, spinach, onion and garlic, sauté until they are brown and soft.

Sprinkle flour over your mushrooms, spinach and onions and cook for one minute.

Pour over the vegetable stock, coconut milk, thyme, salt, pepper and nutmeg.

Use a wooden spoon to stir the mixture, bring to simmer and cook for 5 minutes until it thickens.

Serve and enjoy!

Vegan Thai Curry

Spice things up with a vegetable Thai curry, the best part of all you can replace or add vegetables as you like in the recipe.

  • 2 tablespoons of Coconut oil
  • Teaspoon or 4 cloves of Garlic
  • 3 tablespoons Curry paste
  • 1 can of chickpeas
  • 1 can of diced tomatoes
  • I cup of peas
  • 1 cup of carrots
  • 1 cup of cauliflower
  • 2 brown onions
  • Coconut milk
  • A dash of salt added to taste
  • 2 cups of Kale

Add your oil to the wok or frying pan. Once heated add your onion, garlic, cauliflower, carrots and mushrooms, and sauté until soft and browned.

Stir in the curry paste and cook until fragrant.

Next add your chickpeas, diced tomatoes, peas and coconut milk (feel free to use lite coconut milk as an alternative). Simmer for 15 minutes and stir occasionally.

Add salt to taste.

Add kale and/or other green vegetables as you wish and simmer until wilted and/or soft.

Serve on a bed of rice or quinoa, or both.

Enjoy

Live your healthiest life

When it comes to weight management and healthy living, there are so many recipes that can bulk up your vegetable intake.

To discuss a healthy and balanced approach to your diet, talk to the team at Olea Health in Eatons Hill and Springwood today.

 


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