vegetarian

This Indonesian-inspired banana omelette can be made as a sweet or savoury dish. Plus, it’s so tasty, we bet you’ll want to try both!

What works as a stand-alone vegetarian dish, goes well with tofu, and can even proudly accompany a chicken or fish dish? Vegetarian cashew and zucchini Indonesian noodles, of course

This summery Thai mango salad ticks all the boxes for a fresh and healthy meal

Tofu is a good source of protein, calcium, and B vitamins. Enjoy it Thai-style with almond sauce and jasmine rice for a quick and delicious meal fix

A tart is perfect for a Christmas buffet as it can be prepared well ahead of Christmas Day and served either cold or warmed through.

This is one of my favourite noodle dishes. After a busy day you can have this nourishing tasty meal on the table in five minutes.

You don’t need to consume meat in order to help your iron levels. Per calorie, studies suggest that kale has more iron than beef, so for those meat-free meals, using ingredients like kale is a great way to help boost your iron levels (which in most cases is essential for good health, especially for women). The nuttiness from the roasted butternut combined with the kale and tomato is a match made in heaven!

Each component of this is delicious in its own right, but combined they make a force to be reckoned with. Plus, it makes a lovely protein and fibre-rich dessert. If you’re lucky you might have some compote or crumble left to dress your morning porridge with — yum!

These tasty muffins are jam-packed with protective antioxidants and dietary fibre that help neutralise free radicals in the body and support cardiovascular health. Apples contain soluble fibre that helps to lower cholesterol levels, and polyphenols that can lower high blood pressure and reduce the risk of stroke.

Miso is one of my favourite fermented foods which I use often in marinating fish, in dressings and as a simple snack as a soup with seaweed. It only seemed fair to try it out in a more Asian-fusion-style pilaf. I think it’s an absolutely winning combination.

I’ve learned so much about pilaf writing for this issue of EatWell — it’s so diverse, delicious and adaptable to whatever you have on hand. Plus it’s a bit of a crowd-pleaser, in particular this gorgeous pilaf which is full of wholesome flavours and ingredients. If you don’t have cauliflower then swap it for three cups of cooked rice such as brown or basmati.

Pine nuts are a nutritious seed containing vitamins E and K, magnesium and beneficial monounsaturated fats, all needed for good heart health. Eating foods like garlic, onion and mushrooms that are good sources of the trace mineral selenium will help boost immune function and reduce inflammation in the body.