Category: Nutrition

Looking to include more plants in your diet? One of the easiest ways is to add more plant-based snacks.

These little hunger-slayers are ideal if you’re looking to introduce a wider range of nutrients to your everyday eating. But this doesn’t mean you have to give up meat and dairy if you don’t want to.

Whether you’re a meat enthusiast, a connoisseur of eggs, vegan, vegetarian, flexitarian or none of the above, everyone can potentially benefit from consuming more plants.

As mentioned, that’s partly because plant-based foods are packed with lots of different nutrients, from vitamins to protein. But there have also been studies to suggest that eating more plants can reduce your risk of issues such as heart disease and type-2 diabetes.

You’ll find plenty of recipes out there to help you get more plants into your main meals, but we’re focusing here on snacks – anything that’s easy to carry and eat on the go, and most importantly, that will enhance your day with a burst of deliciousness. Because that’s the thing: choosing plant-based snacks definitely doesn’t mean sacrificing flavour.

Which foods count as plants?

Any of the following foods are considered to be plant-based, so long as they’ve been minimally processed – that is, changed only a little bit from their original state.

• Fruit
• Vegetables
• Wholegrains
• Seeds/pulses
• Legumes
• Herbs

Plant-based snack ideas

1.Nuts

Nuts are an easy on-the-go snack for when you need a nutrition boost. They may be relatively high in fat but this is mostly unsaturated, and they’re packed with vitamins and nutrients. Ideally, avoid flavoured or salted nuts so you don’t accidentally boost your salt intake.

2.Roasted chickpeas

Toss a can of drained chickpeas with your preferred spices, pop them in the oven until golden, and you’ll have a delicious, budget-friendly snack. As spices count as plant-based foods, you’re getting a double hit with this one!

3.Popcorn

It may surprise you, but popcorn does indeed count as a plant-based snack. That’s because it’s classified as a wholegrain. Steer away from sugary, salted or buttery versions – try adding spices to plain popcorn for extra flavour instead. It’s particularly delicious with cinnamon if you have a sweet tooth.

4.Quinoa balls

In recent years, quinoa has achieved superstar status in the nutritional world – for good reason. It’s a wholegrain that’s packed full of protein, fibre, zinc and magnesium, and as a gluten-free food source it’s suitable for people with coeliac disease.

To make it into a portable snack, search for quinoa balls recipes. You can make them ahead of time, adding your favourite vegetables and seasonings, and keep them refrigerated for a healthy option when hunger strikes.

5.Fruit

Nutritious, easy to carry and (to some) delicious: fruit is an easy win when it comes to plant-based snacking. Try switching up the fruits you eat in order to enjoy a wide range of nutrients.

6.Smoothies

Smoothies are an easy way to get a hit of multiple fruits and/or vegetables all at once, so you can up your plant intake with ease.

7.Baked tofu

Tofu is made from soybeans, giving it plant-based status. Cut into squares, marinate in your favourite seasonings and bake, for a simple snack. If you pair it with a vegetable based dip, you’ll be adding even more plant power to your day.

8.Edamame beans

Boil, fry or air-fry the edamame pods – the beans make for a low-calorie, high-protein snack.

9.Houmous and crudités

Traditionally made with chickpeas, houmous counts as plant-based. Enjoy with raw vegetables or peppers for a nutrient-rich snack.

10.Vegetable crisps

Vegetable crisps are available pretty widely these days, but if you are going down the premade route, check the packaging, as some brands contain high levels of salt and other additives. They’re also easy to make at home in the oven or air fryer – root vegetables such as beetroot and parsnips work best.

Many people drink more water when the weather’s hot or while exercising. But in fact, staying well hydrated is crucial for your health year-round and at rest.

“Protein, fats and carbohydrates are commonly listed as the three macronutrients,” says registered nutritionist Jenna Hope. “However, there are actually four, and water is often left out as the fourth yet equally important macronutrient.”

We get it: if you’re not already in the H20 habit, the prospect of knocking back more water may seem like a chore. But trust us, it’s much easier – and more enjoyable! – to stay hydrated than you think.

And even if you’re never without your trusty water bottle, there are still some ways to improve your hydration level, whether you’re exercising in hot weather or chilling out at home in winter.

Staying hydrated could be one of the simplest but biggest favours you can do for your long-term wellbeing. We asked Jenna to reveal the whys and hows.

What are the benefits of drinking water?

Water plays a fundamental role in supporting our overall wellbeing on a day-to-day basis and in the long term.

Water has many roles in the body, including oxygen and nutrient transportation, removing waste products, respiration, body temperature regulation, nutrient absorption and metabolism.

What are the risks of not drinking water?

Your hydration status plays a fundamental role in supporting long-term health and daily productivity, energy and performance.

When fluid intake is low, there’s a greater risk of hypohydration (commonly known as dehydration). Evidence suggests just 1-2% hypohydration can often cause:

• Low energy, fatigue and lethargy
• Poor concentration and impaired cognitive function
• Dizziness and headaches

When we’re in this state, it can be common to mistake thirst for hunger and reach for those high sugar, higher fat foods – which in turn could lead to overeating.

How much water should I drink?

While the recommendations are to consume around eight glasses of water per day, drinking according to thirst may be more practical, as fluid losses can vary day to day and can depend on exercise output too.

If you’re feeling more thirsty after consuming the recommended eight glasses, increase your consumption. Equally, if you’re feeling satisfied at the end of the day but haven’t necessarily hit all eight glasses, that’s also ok.

Is drinking water the only way to stay hydrated?

Fluid can be consumed via drinks and high-water-content foods such as fruits and vegetables.

If you’re drinking more water, pay attention to the rest of your diet, too. In addition to fluid loss, sweat also promotes the excretion of electrolytes such as potassium, calcium, sodium and magnesium. These are required to help maintain fluid balance between the blood and the cells.

Consuming excess water without replacing these vital nutrients can pose risk of hyponatremia and hypokalaemia (low levels of sodium and potassium in the blood).

Ensuring that you’re eating fruits, vegetables, nuts, seeds and dairy (or alternatives) can help to reduce the risks of electrolyte imbalances in the body.

How often should I drink water?

Drinking water slowly throughout the day has also been shown to be more effective in maintaining hydration when compared to drinking a large amount in one go – otherwise known as ‘bolus drinking’.

Research shows that bolus drinking led to an increase in water excretion, while sipping gradually maintained hydration status.

What should I drink after a workout?

Evidence suggests that milk can be more effective at rehydrating post-workout than energy drinks. This is due to the protein and electrolyte content which helps to support fluid balance and maintain hydration for an extended period of time.

Does hydration really affect my performance in the gym?

In addition to general wellbeing, staying hydrated is also crucial for supporting exercise performance and output.

One study compared dehydrated cyclists with well hydrated cyclists. The results showed a significant reduction in performance output and an increase in core body temperature in the dehydrated group when compared with the well hydrated cyclists.

Easy ways to stay hydrated

Carry water with you

This may sound quite basic, but having a water bottle with you can really encourage you to drink enough, and can help with making sure you sip regularly throughout the day.

Opt for two portions of fruits or vegetables at each meal

Fruit and vegetables have a high water content, which can contribute to a positive hydration status. High-water-content fruits and veg include cucumber, tomatoes, celery and apples.

Try to limit caffeine and alcohol

Both caffeine and alcohol are diuretics and can contribute to dehydration. Choose herbal teas instead, and if you are drinking alcohol try to ensure you stay hydrated by sipping on a glass of water between drinks.

This recipe is not only delicious but also very healthy – and ideal if you’re following a vegetarian, vegan or flexitarian diet. It’s relatively low in carbs but packed full of vitamins. You’ll be combining roasted aubergine with a delicious home-made chilli sauce and fragrant cauliflower couscous. (This couscous will work as a side dish to plenty of different meals.) Quick and easy, it’s the perfect mid-week choice.

Ingredients (serves 2):

½ cauliflower, grated

Pinch cumin seeds

Pinch smoked paprika

½ small red onion, diced

Small handful fresh coriander, parsley and mint, chopped

3 tbsp pomegranate seeds

1 lemon

2 aubergines

Pinch sugar

½ clove garlic

1 tbsp tomato puree

1 red chilli (or a tube of chilli paste)

5 tbsp olive oil

1 spring onion, sliced

Pinch sesame seeds

4 sprigs thyme

Method:

1. Slice the aubergines lengthways and drizzle over a little olive oil. Scatter the thyme over the top, season and roast in the oven at 200c FAN for 10 minutes.
2. Make your chilli paste by roughly chopping the garlic and chilli. Place it into a pestle and mortar (or hand blender) and bash to a pulp. Mix through a few tablespoons of olive oil, the sugar, a small squeeze of lemon juice, the tomato puree and then season to taste.
3. Once the aubergines are done, spoon over the paste and pop back into the oven for 5 minutes.
4. Meanwhile fry the cumin seeds in the remaining olive oil until they sizzle. Add the paprika and grated cauliflower. Fry for a few minutes, then remove and combine with the red onion, herbs and pomegranate seeds.
5. Serve the aubergine with the cauliflower couscous and garnish with a scattering of spring onions and sesame seeds.

Nutrition (per serving):

Calories 856

Total Fat 46.36g

Total Carbohydrate 111.02g

Protein 20.03g

This delicious smoked haddock hash recipe is ideal for a pre-Christmas dinner. Perfectly poached curried haddock sits on a bed of roasted sweet potato and a hash of seasonal veg, topped off with an oozing egg – comfort food at its best. Find the recipe below.

Ingredients (serves 2):

4 tbsp olive oil

500g sweet potato, peeled and diced into chunks

1 onion, sliced

2 cups savoy cabbage, shredded

2 cups kale, shredded

1 clove garlic, sliced

Small nob of butter

400g undyed smoked haddock

2 tbsp curry powder

1 pint milk

4 spring onions, sliced

2 tbsp dried cranberries

2 eggs, poached

Sriracha to garnish

Method:

1. Drizzle half of the olive oil over the peeled, chopped sweet potato and roast in a pre-heated oven (200C Fan) for approx. 20 minutes.
2. While the sweet potato is cooking, sprinkle two-thirds of the curry powder over the flesh side of the haddock and poach in milk for about 10 minutes. Once done, remove from the pan and leave to cool before flaking off in chunks.
3. To make the base of the dish, fry the onion in the remaining olive oil for a few minutes. Add the garlic, remaining curry powder, kale and cabbage. After sautéing a few minutes, add a tablespoon of water and a small nob of butter before placing a lid on top. Steam for a minute or two.
4. Combine the sweet potato with the steamed greens and garnish with a sprinkling of cranberries, spring onions, the flaked haddock and finally a poached egg. Finish with a squeeze of sriracha.

Nutrition (per serving):

Calories 683

Total Fat 22.16g

Total Carbohydrate 67.45g

Protein 53.52g

This warming salad is the perfect option for a healthy and satisfying autumn supper. Completely vegan and packed full of nutritious and seasonal autumnal vegetables, it is quick and easy to prepare. Perfectly balanced with sweet roasted pumpkin, earthy beetroot and puy lentils, sharp red onion, and fresh parsley. Find the recipe below.

Ingredients (serves 2):

1 squash (around 1kg before trimming)
250g pre-cooked puy lentils
100g pre-cooked beetroot, cut into wedges
A few sprigs of rosemary
6 cloves of garlic
4 tbsp olive oil
2 tbsp vinegar
½ red onion thinly sliced
10g chopped parsley
Salt + pepper

Method:

1. Pre-heat your oven to 200C.
2. Trim the skin off the squash and dice into one inch cubes. Place on a baking sheet and drizzle over half the olive oil and the sprigs of rosemary. Scatter over the garlic cloves (left whole and unpeeled). Season with salt and pepper. Roast in the oven for 30 minutes or until cooked.
3. Meanwhile, place the puy lentils into a bowl with the sliced red onion, beetroot wedges and chopped parsley.
4. Once the squash is cooked, add this to the bowl with the rest of the ingredients. Drizzle over the remaining olive oil, vinegar, and season again.
5. Mix thoroughly to combine all the ingredients and serve.

Nutrition (per serving):

Calories 695

Total Fat 47.4g

Total Carbohydrate 52.3g

Protein 20.8g

This spicy prawn ragu is deliciously warming and comforting – the ideal dish for a chilly winter’s evening. Seasoned with the fragrant Moroccan spice blend ras el hanout, the chickpea ragu is packed with flavour and zing, while chunky, juicy king prawns finish the dish off perfectly. Topped with chopped fresh parsley and a sprinkle of chilli flakes, this dish is healthy, hearty, and ready in no time at all.

Ingredients (serves 1):

2 tbsp olive oil

1/2 onion, diced

1 clove garlic, sliced

1 tbsp. ras el hanout spice

1 red chilli, chopped

400ml passata

Pinch of brown sugar

240g cooked chickpeas (1 tin)

6 large king prawns

Fresh parsley chopped

Pinch of chilli flakes

Method:

1. Heat the olive oil in a pan until hot. Pan fry the onions until soft. Add the sliced garlic and cook for another minute.
2. Stir in the ras el hanout spice quickly followed by the chickpeas. Fry for a few minutes before adding the finely chopped red chillies, tomato passata, a pinch of brown sugar and some salt and pepper.
3. Simmer the mixture for five minutes before adding the prawns.
4. Cook for another five minutes or until the prawns have turned pink and are cooked through (add a splash of water if the sauce thickens too much).
5. Pour into a serving dish and garnish with a pinch of chilli flakes and some chopped parsley.

Nutrition (per serving):

Calories 739

Total Fat 30.6

Total Carbohydrate 79.3

Protein 27.6

Panzanella is a humble salad that ideally uses hardened, old bread that is able to soak up all of the delicious juices oozing from the other ingredients. In this Greek-inspired, gluten-free recipe, the bread soaks up juice from the delicious fresh vine tomatoes, sweet watermelon and extra-virgin olive oil. Incredibly hearty and delicious while still healthy, make this dish ahead of time as it always tastes better the day after you’ve made it!

Ingredients (serves 4):

Small gluten-free loaf (400g)

400g on-the-vine tomatoes

300g watermelon flesh

½ red onion

200g feta cheese

1 generous pinch Greek oregano

1 small bunch of fresh mint

Cider vinegar (a few glugs or around 60ml)

Extra virgin olive oil (a few glugs or around 100ml)

Salt

Pepper

Method:

1. Prepare the ingredients by ripping the bread into chunks, dicing the watermelon and tomatoes into bite-size pieces and finely slicing the red onion.
2. Combine the above ingredients in a bowl. Be sure to include any juices from the tomatoes and watermelon. Gently mix.
3. Pour the olive oil and vinegar over the mixture. Season with oregano, salt and pepper. Scatter roughly chopped mint over the top.
4. Leave all the ingredients together for a few minutes (or overnight if possible) to allow the hard bread to soak up the juices.
5. Finally, crumble in large chunks of feta (it will break up as you mix it). Gently toss the salad and serve in a clean bowl.

Nutrition (per serving):

Calories 518

Total Fat 23,5g

Total Carbohydrate 57g

Protein 21g

This delicious Greek-inspired lamb dish is light, fresh and full of flavour. Tender, marinated strips of lamb steak sit on a bed of mashed peas, crumbled feta and mint. The smoky, charred lamb is brilliantly complemented by the combination of sweet peas, fresh mint and salty feta, while the lemon juice, chilli flakes, oregano and garlic add an extra kick of flavour. Simple, tasty, and ready in 15 minutes.

Ingredients (serves 1):

250g lamb leg steaks

1 cup frozen peas

100g feta

1 clove garlic

Pinch of dried chilli flakes

2 pinches of dried oregano

Handful of fresh mint

Juice of 1 lemon

1 tbsp. English mustard

Olive oil

Method:

1. Begin by marinating the lamb leg steaks. In a bowl, add a squeeze of lemon juice, pinch of oregano, tbsp. of mustard, a drizzle of olive oil, a few twists of pepper and pepper, and a crushed clove of garlic. Mix together and drizzle over the lamb. Leave to marinade for a few minutes.
2. Bring a pot of water to the boil. Once boiling, add the peas and leave to cook for a few minutes.
3. While your peas are boiling, heat a pan until very hot and add your lamb steaks. Cook for 5 to 6 minutes or until charred, flipping the meat half way through. Remove from the pan and leave to rest.
4. Drain your peas and mash lightly with a potato masher/fork. Add a pinch of oregano, a pinch of chilli flakes, a squeeze of lemon, a twist of salt and pepper, some chopped mint, a splash of olive oil, and the crumbled feta to the mixture. Mix all the ingredients together.
5. Spoon your peas onto the plate to create a bed. Top with the sliced lamb.
6. Serve and enjoy!

Nutrition:

Calories 623

Total Fat 39.3g

Total Carbohydrate 19.6g

Protein 50.5g

This delicious dish is made for the summer – light, filling, and taking just 10 minutes from prep to plate. Packed with goodness, discover the vibrant flavours of sweet sun-dried tomatoes, tangy olives and creamy goat’s cheese, all perfectly complimented by the heat of the chili and the zesty lift of the lemon. The perfect quick and easy mid-week dinner, this is a summer dish you’ll come back to again and again.

Ingredients (serves 1):

80g dry spaghetti

¼ cup sun-dried tomatoes

8 Kalamata olives, un-pitted

2 handfuls of spinach

50g soft goat’s cheese

1 clove garlic

1 lemon, juice and zest

Pinch of chilli flakes

Splash of olive oil

Method:

1. Place the spaghetti in a pot of boiling water. Boil for 10 minutes or until cooked.
2. Meanwhile, cut a garlic clove in half and rub the raw garlic along the inside of your serving bowl to lend the dish a lovely garlicy aroma and flavour.
3. Roughly chop your sundried tomatoes. Crush your olives with the flat side of a knife, breaking the flesh to allow you to remove the pits. Put to one side.
4. Once your spaghetti is cooked, drop a large handful of spinach into the pot before immediately draining the mixture. This will allow the spaghetti to wilt.
5. Once drained, place the spaghetti back into the cooking pot and mix in the sun-dried tomatoes and olives. Add a squeeze of lemon, a few twists of black pepper and a pinch of chili flakes.
6. Roughly crumble a few large chunks of goat’s cheese on the top of the mixture. Drizzle with olive oil and add an additional handful of raw spinach leaves if desired.
7. Mix everything together and place in the serving bowl. Top with the zest of half a lemon and serve.

Nutrition:

Calories 599

Total Fat 30.1g

Total Carbohydrate 64g

Protein 21.7g