Jessica Sepel's Rainbow Bowl

Meat Free Week Recipe: Jessica Sepel's Rainbow Bowl

Following a vegan diet or meat-free meal plan that's rich in good quality carbohydrates, fresh fruit and vegetables, healthy fats and plant-based protein is great for your digestive system and in my clinical experience, it has significantly improved some of my clients' acne issues.

Swap out your usual proteins such as chicken and red meat for plant-based alternatives. It's important to note that individually, plant foods aren't considered 'complete' proteins, because most don't contain the nine essential amino acids. For this reason, I recommend consuming a combination of protein-rich foods such as legumes, beans, quinoa, seeds, nuts and pea or rice protein. Increase your iron levels by consuming dark leafy greens, lentils, tahini and nuts.

There are so many delicious, flavoursome ways to finish off a plant-based meal. I love adding some hummus, a drizzle of tahini or a handful of nuts and seeds. Oh, and a squeezed of lemon add a nice tang and is great for digestion.

Eating the rainbow is a sure-fire way of ensuring you get a wide range of nutrients and minerals – essential in living the healthy life! This bowl has all my favourite things: curry roasted cauliflower, sesame carrot chips and sautéed greens.

Serves: 2

Ingredients
½ head cauliflower, cut into florets
1 carrot, sliced into thin sticks
2-3 tbsp olive oil
sea salt, to taste
1 tsp curry powder
1 tbsp sesame seeds
400 g organic cooked chickpeas (or 1 tin, rinsed and drained)
½ bunch of kale, roughly chopped
1 punnet cherry tomatoes, halved

For the dressing:
2 tbsp hulled tahini
juice of half a lemon

1-2 tbsp warm water
sea salt, to taste
black pepper, to taste

Method
Preheat oven to 180°C or 360°F. Line a baking tray with baking paper.
Arrange the chopped cauliflower and carrot on the tray. Drizzle with 1 tbsp of olive oil and season generously with sea salt. Sprinkle curry powder over cauliflower and sesame seeds over the carrots.
Place the tray in the oven and roast for 25 minutes.
After 25 minutes, remove the tray from the oven and add the chickpeas. Drizzle with 1 tbsp olive oil and season with sea salt.
Return to oven for a further 15-20 minutes, or until the vegetables are golden and the chickpeas are warm.
Meanwhile, heat 1 tbsp olive oil in a non-stick pan over medium heat. Add kale and sauté until it's cooked to your liking. Set aside.
To make the dressing, combine all of the ingredients in a bowl and whisk. Set aside.
To serve, divide the cauliflower, carrot, and chickpeas between two bowls. Add the kale and cherry tomatoes, sprinkle with extra sesame seeds and drizzle over lemon tahini dressing.

Notes:
You can swap any of the plant-based protein options for: 100-150g of your favourite animal protein

This recipe was supplied from Jessica Sepel's JSHeath Nutrition Clinic App for Meat Free Week 2018. The campaign runs from 24-30 September in support of Bowel Cancer Australia. See meatfreeweek.org to sign up.

Bowel Cancer Australia Launches Meat Free Week 2018

24-30 September

Bowel Cancer Australia has announced the return of Meat Free Week, challenging participants to give up meat for seven days and raise funds for great causes.

The campaign aims to get Australians thinking and talking about meat consumption and production. It's the sixth year Meat Free Week has run in Australia and support for the cause has continued to grow with international celebrities and cooks including Paul, Mary, and Stella McCartney, of Meat Free Monday, Anna Jones, Bruno Loubet and our own Hetty McKinnon, Simon Bryant and Rowie Dillon behind it.

There is convincing evidence that a high consumption of red meat and processed meat increase bowel cancer risk.

Studies show that bowel cancer risk increases by 12% per 100g of red meat consumed per day and by 16% per 50g of processed meat consumed per day.

For Meat Free Week, Australians are encouraged to skip meat for seven days and fundraise for one of three charities, including Bowel Cancer Australia, World Animal Protection and Sustainable Table, while raising awareness of the impact a high consumption of meat can have on our health, the environment and animal welfare.

Bowel Cancer Australia's National Community Engagement Manager Claire Annear said the campaign was created to give people an opportunity to think about how much meat they eat and the impact that consuming too much meat can have.

"Although Australia ranks among the top in the world when it comes to meat consumption, research shows 95% of us don't eat enough fruit and vegetables."

"By taking part in Meat Free Week we hope people will consider how much meat they're eating during the other 51 weeks in the year and be in a better position to make more informed choices." Everyone is invited to take the Meat Free Week challenge and discover how easy it is to make little changes that can create a big difference.

For more details, meat-free recipe ideas and to sign up, visit meatfreeweek.org.

Health Statistics

Red meat and processed meat increase bowel cancer risk.
Eating fruit and vegetables not only reduces risk of cancer and heart attacks, but also increases happiness levels with each extra portion consumed.
Australia is ranked among the top meat eating countries in the world (per capita), with the average Aussie consuming around 95kgs of meat annually.
For those who choose to eat red meat, the World Cancer Research Fund recommends limiting the amount to no more than 500 grams cooked red meat per week and suggests consuming very little, if any processed meat.
Australians consume an estimated 565 grams of red meat per week.
Eating more fruit, vegetables and whole grains can reduce your risk of coronary heart disease and strokes.
Plant-based foods can reduce your risk of heart disease and diabetes, and help you maintain a healthy weight.
Increasing your intake of vegetables and fruits high in antioxidants may help reduce the signs and effects of ageing.
Eating fruits and vegetables that are in season boosts gut health and reduces risks associated with inflammatory bowel disease and bowel cancer.