By Freya Ensbey.
For many, Winter brings with it chilly days, cold shivers
and snotty sniffles. As flu season fast approaches, arm yourself with the best
possible chance of fighting off those lurking germs by adding as many
vegetables and nutrients into your diet as you can.
A great way this can be done is by focussing on a plant
based diet, achieved by creating these vegan recipes with whole food
ingredients which have been minimally processed. We have compiled our top vegan
recipes to stay healthy for the season that will have you armed on all fronts throughout
the day from breakfast through to dessert.
Start your day on the right foot and whip up a warming bowl
of oats to keep you fuelled for hours. From an ancient Indian Ayurvedic
perspective, eating with the seasons is key to giving the body what it needs to
perform at its best. This means that the cold fruits and smoothie bowls of Summer
are out and a wholesome cooked breakfast option is in.
Lentil and Vegetable Bolognese
This is a versatile recipe that can be adjusted to suit any
taste or use up any leftover veggies in the fridge. With rich tomatoes for the
Bolognese sauce, celery for crunch, green olives for saltiness and tasty herbs
for flavour, this is a protein packed and nutritious meal that will even fool
the kids into eating their veggies.
Potatoes with Kale, Beans and Pesto
The perfect marriage of ingredients is the base to a great
recipe, think tomato and basil, cheese and pasta, apple and pork and of course,
just as in this recipe, olive oil and potato. This recipe delivers crunchy
morsels of potato with a side of kale chips and protein rich black beans for
added nutrients and makes for an ideal side dish as a single potato or can be served
up as a filling main accompanied by a serving of steamed vegetables.
Snap Pea and Carrot Soba Noodles
Soba noodles are made from buckwheat flour which is a great
gluten free option for those with intolerances or who are seeking a healthier
option to pasta. With an abundance of crunchy vegetables and a punchy ginger
sesame sauce, this recipe can be doubled and used for an easy pre packed lunch
option throughout the week.
Persimmon Butternut Squash Soup
Soup is a great way to warm the body from the inside out and
to pack more than one serving of vegetables into a meal. Try this vegan
butternut squash soup with flavoursome spices of cinnamon, paprika and cloves
and served with a swirl of chilli sauce, making this an ideal recipe for a cold
Winter’s night, served with a side of crunchy, buttered sourdough.
A recent study from the CSIRO has found that four out of
five Australian adults are not eating enough fruit and vegetables in order to
meet the Australian dietary guidelines. This recipe has been created by
nutritionist and dietitian Ellie Bullen, who lives by the simple philosophy of
"eat more plants.” The Instagram worthy rainbow bowl is a perfect way to pack in
as many vegetable servings you can fit into
one meal and is completely adaptable to use up whatever you have laying
around in the fridge.
Vegan Chocolate Orange Torte
One would be mistaken if they thought that following a plant
based diet means that they have to miss out on sweet treats and desserts. This
recipe packs in a bunch of almonds, which are high in vitamin E, copper,
magnesium and proteins, keeping you fuller for longer and your skin glowing,
whilst cacao powder has nearly four times the antioxidant power of regular dark
For more vegan inspiration, see our recipe guide here.