Put a new spin on traditional favourites by substituting some ingredients to make a plant-based meal that you’ll love.
How many plant-based family recipes do you have in your repertoire? By ‘plant-based’, we don’t mean common veggie dishes like salads and stir-fries, but substantial, complete dishes that contain all the food groups, including protein, carbohydrates, vegetables and fats. The chances are, unless you’re a vegetarian or vegan, your collection of meat-free recipes may be rather limited.
Making better food choices is easier than you think
That’s where Knorr comes in! In an effort to help more South Africans make better food choices, Knorr is leading the charge to help build a healthier nation. On this journey Knorr hopes to connect more people to local nutrient-dense foods, to inspire dietary diversity, to encourage more plant-based meals, and to champion more sustainable ways to grow and produce foods.
‘Dietary diversity’ simply means adding a lot more variety to your meals, and not relying on the same staples (such as maize, rice, potatoes and bread) so often. If you’re ready to choose to eat better, here are some simple ways to transition your family to a healthier way of eating.
Make “add, swap and create” part of your family’s diet
If you are used to eating a lot of meat and starch, it may seem daunting at first to switch to menus that feature many more plant-based dishes – and you may find your family protests! The key is to gradually introduce changes that are so small that the kids might not even notice. For example, add finely chopped ‘hidden’ veggies to bolognaise sauces, used puréed tinned butter beans instead of mash in fishcakes, or serve sweet-potato wedges instead of oven chips. Then, once their taste buds begin to adjust, you can take bolder steps to diversify your menus using the Add, Swap, Create ‘formula’: add more fresh vegetables to every dish, swap meat for nutritious plant proteins, and create new plant-based versions of traditional family favourites.
Put a new spin on traditional favourites
Here’s a great example from Knorr: instead of mince, this bolognaise sauce is made with lentils, and starchy spaghetti replaced with fresh ‘noodles’ made from spiralised baby marrows.
LENTIL BOLOGNAISE WITH BABY MARROW NOODLES
PREP: 10 mins
COOK: 20 mins
- 30ml vegetable oil
- 1 onion, chopped
- 2 cloves garlic, finely chopped
- 2 big tomatoes, roughly chopped
- 2 medium carrots, peeled and finely chopped
- 400ml water
- 1 x Knorr Spaghetti Bolognaise Dry Cook-in-Sauce
- 50g tomato paste
- 2 x 400g tins brown lentils, drained
- baby marrow ‘noodles’, to serve
- fresh basil, to serve
- Heat the oil in a pan and fry the onion and garlic until soft, before adding the tomatoes and carrots.
- Add 400ml water to the pan, then stir in the contents of the sachet of Knorr Spaghetti Bolognaise Dry Cook-in-Sauce and the tomato paste. Bring to the boil while stirring.
- Add the drained lentils. Reduce the heat and simmer uncovered for 10 minutes, stirring occasionally.
- Serve with baby marrow ‘noodles’ and fresh basil.