vegetarian

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.

I have read that Cypriot farmers made haloumi with techniques and ingredients unique to their family or village, often relying on it as a staple source of protein. These sensational haloumi chips are such a delicious starter or even a light lunch, served with a salad. They are really quick and easy to make and hard to stop eating once you start.

A scrumptious, zesty and nourishing take on a traditional Cypriot semolina cake. I’ve swapped semolina and sugar for almond meal and maple syrup in this recipe which tastes just as good (if not better) as the original while packing it chock-a-block full with skin- and heart-loving healthy fats.

If you’ve followed my work for a while you’ll know I love the challenge of a meat for vego swap and this take on the Cypriot sausage which usually incorporates pork is an absolute winner. I’ve focused on the traditional flavours of red onion and parsley and made the meat-for-vegie swap with quinoa, lentils and eggs. Wholesome and delicious.

This salad is the perfect main or side dish. It’s loaded with beautiful iron-boosting ingredients like lentils, almonds and greens, and dressed up with a divine lemon vinaigrette.

Who doesn’t love a good lasagne? Even better, who doesn’t love a gluten-free vegie-loaded lasagne? The addition of frozen spinach is a great way to get a little extra iron boost to your dish. For a quick midweek meal, prepare the eggplant tomato sauce in advance and keep in the fridge, pop on pasta, grilled chicken, veg, or even on its own for a healthy dip!

(No) meat, no worries! Iron, in the form of non-haem iron, can be found in plant-based foods too so don’t fret if you’re trying to reduce your meat intake in favour of a few more vegetables on your plate. You can absolutely tick all nutrient boxes in macro- and micronutrients on a vegetarian or plant-based diet — it just takes a little education and discovering delicious recipes like this one.