Savoury oats are a healthier spin on risotto. Savoury oats may sound odd, but don’t knock them until you’ve tried them. Try cooking oats with vegetable stock and ginger instead of water or milk and add sautéed vegetables – mushrooms and pak choi work well – and top with tofu or tempeh, and drizzle with soy sauce and sesame seeds.
Scrambled tofu is high in protein. On the weekend, nothing beats my healthier spin on a full English, with scrambled tofu as a plant-based alternative to eggs. Fry it with onions, peppers, tomatoes, celery, spinach and salt, pepper, turmeric, coriander powder, ground cumin and chilli powder, then serve with grilled avocado and tomato, sautéed mushrooms and sourdough toast with baked beans. It feels like a treat, but I know it’s also doing my gut good by providing a variety of plant points and a healthy source of protein and carbs. When buying tofu, know that the firmer a tofu, the higher it is in protein. Opt for organic and one that’s made without genetically modified soybeans, which can be prevalent in tofu – my go-to brands include Taifun, Dragonfly and Clearspring.
Bread can be part of a healthy diet. Ideally choose a loaf that’s wholegrain or wholemeal, sprouted or sourdough, and get into the habit of reading the label. Always choose a bread that has a higher fibre content, with at least 3g of fibre per slice, and one that has minimal additives and zero artificial preservatives, sweeteners or hydrogenated oils. Bread that’s fresh from the bakery is ideal as it’ll be the least processed, but good supermarket brands include Burgen and Vogel’s. Warburtons and Hovis wholemeal and wholegrain bread is also made without preservatives or additives and provides a decent amount of fibre.
Sometimes the simplest dishes are the best. I’m currently going through a phase with tomatoes. For a simple summer lunch, blister a generous amount of tomatoes in a pan with olive oil, garlic and herbs, and stir through pasta or serve on toast. My top tip is to keep tomatoes out of the fridge at room temperature – they’ll taste so much better.