Whether you’re exploring the health benefits of switching to vegan or a more plant based diet, or you already eat this way, it’s crucial you make the right food choices to ensure it really is the health boost that you want it to be! It’s still very easy to eat unhealthily on a vegan diet – sugar, processed alternatives, and cutting out whole food groups are pot holes to watch out for. Don’t ditch healthy foods such as fish for more toast, or for processed vegan products – there are growing numbers of specialist products appearing on the shelves, as well as vegan shops, but processed foods are an issue, regardless of the packaging and marketing!

Rather than following a specific diet, the key is making healthy food choices, so it’s really important to plan your meals carefully and include a wide variety of nutrient-dense foods. When switching to a vegan diet it’s likely you’ll initially consume fewer calories due to only eating plant-based foods, although it’s vital to also include fat in your diet. Foods high in energy and nutrients – such as nuts, oils, tahini, avocado and nut butter – are incredibly important in order to maintain a healthy weight and get a wide range of nutrients such as iron, calcium, B vitamins and magnesium.

Going vegan doesn’t just mean eating vegetables, it means exploring lots of plant-based foods. These include staple ingredients like beans, pulses, lentils, tofu, rice, quinoa, tempeh, nuts and tahini. Going vegan from even vegetarian means cutting out eggs and dairy, which could impact on levels of good quality protein, plus removing all animal foods from the diet (including dairy) means you could be lacking calcium, iron, B12, zinc and omega 3. While deficiencies would cause tiredness and fatigue initially, in the longer term there are several detrimental effects to the body as a whole, such as on heart function. The heavy restrictions on what you can eat may cause nutrition issues if meals aren’t well planned. Iron and calcium are two of the most concerning mineral losses that may be experienced by vegans.

Protein is also important for satisfying appetite, maintaining muscle and protecting nerve function as well as repairing cells. A lack of protein, especially if teamed with a reduction in energy intake, could result in slight muscle wastage over time. Animal products do contain a complete range of amino acids (the building blocks of protein in the body), which can be replaced properly by a careful combination of plant foods.

If you’d like a comprehensive advice and recipe guide for increasing plant-based foods in your diet or eating vegan healthily, you can purchase my easy start eating resource here: How To Eat Vegan for Health

Try this lovely lunch recipe for a luscious, easily transportable meal – adapt the veg to your preference and enjoy eating a plant-based rainbow!

Chopped and Charred Quinoa Veg Wraps

50g hazelnuts
25g sunflower and sesame seeds
1/2 teaspoon each fennel seeds, cumin seeds, dried red chilli flakes, dried oregano
2 mixed-colour courgettes
2 mixed-colour peppers
2 tomatoes
2 red onions
1 large aubergine
100g quinoa
1 lemon
1 tablespoon cider vinegar
extra virgin olive oil
1 bunch of fresh mint
4 tortilla wraps
4 tablespoons coconut yoghurt (or organic yogurt if you’re not vegan)
50g vegan cheese (or dairy cheese if you’re not vegan)

Start by toasting the nuts, all the seeds, the chilli flakes and oregano in your widest pan on a medium high heat and roughly crush in a pestle and mortar. Return the pan to the heat, and add the whole courgettes, peppers, tomatoes, peeled onions and the aubergine into the pan. Blacken and char all over, turning regularly and removing to a large bowl as each veg is done.

Meanwhile, cook the quinoa and finely grate the lemon zest over it while still warm to infuse, then set aside. Once the veg is cool enough to handle, pull off any large bits of blackened skin that come away easily, but don’t stress too much about getting it all. De-seed the peppers, then chop all the veg into bite-sized chunks, returning to the bowl as you go, along with any lovely juices. Dress with lemon juice, vinegar, 2 tablespoons of oil and a pinch of sea salt and black pepper. Add the mint leaves, then toss well.

Warm the tortilla wraps in a dry frying pan for just 30 seconds. Pour a little of the veg dressing over the quinoa, fluff up and divide between your wraps with the veg, yoghurt, diced cheese, the nut mixture and reserved mint leaves. Delicious with a drizzle of chilli sauce.