VEGETARIAN MONTH

NATIONAL VEGETARIAN MONTH IS OBSERVED ANNUALLY AROUND THE PLANET IN OCTOBER AND HAS BEEN CELEBRATED SINCE 1977.

It is a great way to celebrate how far the acceptance of vegetarianism has come and to open the minds of those willing to try something new. It brings awareness to the ethical, environmental, health, and humanitarian benefits of a vegetarian lifestyle that is rapidly gaining popularity in Australia. Meat consumption has been shrinking in recent years as red meats become more expensive and plant-based alternatives become more affordable and closer in taste and texture to their animal equivalents. Vegetarian and vegan lifestyles also complement environmental causes, every day consumers are now factoring in “how eco friendly” is this product into their shopping habits which is fantastic for the planet. Australians are also actively limiting their meat consumption for health reasons. Research conducted by Roy Morgan has found that the trend in vegetarian eating continues to grow — with 2.5 million people (12.1% of the population) in Australia now eating all or almost all vegetarian.

HEALTH BENEFITS

•A vegetarian diet is rich in antioxidants and vitamins. Lifestyles that are high in fruits, veggies, and other plant-based foods provide some of the most essential nutrients we • need. Eating less meat supports heart health because it helps lower inflammation, and is • high in dietary fibre. Plant-based foods can also significantly lower body mass index, which also promotes a • healthy heart. Vegetarian diets can also help with weight loss. If most of what you eat is fruits, vegetables, legumes, nuts, and seeds, it can • actually be quite easy to lose weight. Cutting out meat may help to reduce your • risk of diabetes You can still get plenty of protein on a vegetarian diet to satisfy all of your nutritional needs. Vegetarianism is getting much easier with the development of plant-based meats. Fast food staples like McDonald’s and KFC are selling meat alternatives, while locally Hungry Jack’s has developed a meat-free ‘Rebel Whopper’ with plant-based meat startup V2Food. At the same time, retailers have also doubled the number of plant-based meat products on Australian grocery shelves during the period to more than 200. According to a study, consumer sales of meat alternatives in Australia could top $3 billion annually by 2030. A great way to celebrate National Vegetarian month is to try out a local vegetarian restaurant, buy some plant-based meats from the supermarket or try a vegetarian recipe at home.

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PAPAYA AND ALMOND PORRIDGE

Prep Time: 2 mins Cook Time: 4 mins Serves: 1

INGREDIENTS 1/3 cup rolled oats (35 g) 1 cup milk or water 1/4 tsp cinnamon 1 cup diced papaya (150 g) 1 Tbsp sliced almonds (10g) 1 Tbsp almond butter 2 Tbsp natural yoghurt METHOD 1. Add oats, milk and cinnamon to a saucepan and bring to the boil.

Reduce heat and simmer 3 - 4 minutes until thickened, then stir through half the diced papaya. 2. Spoon porridge into a serving bowl, top with almonds, almond butter, yoghurt and remaining papaya. TIPS • Different styles of oats require different amounts of liquid. If you prefer a thicker porridge, or aren’t sure about the brand in your pantry, start with a bit less liquid then add more as it cooks.

HEALTH INFO

Per serve: 2500kJ; Protein 23g; Total Fat 32g; Saturated Fat 9g; Carbohydrate 54g; Sugars 30g; Fibre 11g; Sodium 135mg (analysis done with milk option). Good source of protein. Excellent source of fibre. Low sodium.

SWEET POTATO SOUP WITH FETA & PINE NUTS

Serves: 6

INGREDIENTS 600g orange sweet potato, peeled and cut into 3cm cubes 6 cups chicken or vegetable stock (salt reduced preferred) ½ teaspoon finely grated ginger 1 long red chilli, seeded and finely chopped 50g raw pine nuts 100g reduced fat feta, roughly crumbled 1 tablespoon baby basil leaves, to serve 6 slices dark rye bread, to serve METHOD 1. Place the sweet potato, onion, ginger, chilli and stock in a large saucepan over medium heat. Bring to the boil, reduce the heat and simmer for 20 minutes or until sweet potato is soft. Remove from heat and cool. 2. While the soup is cooling, heat a small saucepan over low heat. Add the pinenuts and cook until golden.

Remove from the heat and set aside. 3. Once cooled slightly, process the soup in batches in a food processor or blender and return to the pan. Heat again, then divide between bowls and top with feta cheese, basil leaves and pine nuts. Serve with dark rye bread.