Nourished Vegan

Nourished Vegan My teenager wants to follow a plant based diet so I'm making sure she does it the right way.

09/05/2026

Having fun in de kitchen! 💃💃💃
Made a sort of 'spanakopita'...? Vegan version.
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Tofu ricotta (see Pinterest) and spinach wrapped in rice paper - into a long log, then coiled up and baked.
Bam! It was great!!!
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Once again i over-stuffed. Hense chopping them up to actually eat.
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Vid i saw spread 3 rice papers out, i only used two... i will use three next time, and spread it thinner, then the coil will be more obvious. Note to self. 🗒
ANYWAY.
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It was crispy, creamy and yummy. A side of tomato relish for some zing.
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Great nutrition too!
Highlights are Protein (tofu), iron (spinach), and Vit C to help suck up the iron (tomato).
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02/05/2026

"5 minute black bean dip" thanks to WOW!
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SO doing this again, and figure that i dont have to wait until we have guests next time.
What a great snack!
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The nutrition info says for 1/4 cup it has Protein: 4.9g! The beans gives us great fibre and all the micronutrients are at great levels too, including Iron.
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Recipe is just beans, salsa, garlic, lime juice (real) (please don't use that bottle stuff 🤮), cumin, salt and water!
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I did serve with capsicum and carrot sticks!
Honest!
They were out of shot - unlike the corn chips, Aperol Spritzs, and my puppy 😍
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20/04/2026

Does your teen want to go vegan?
Mine did 😳
And it turned out ok!!!!!
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If your teen wants to go vegan, and you want to help them - look no further!
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It is actually a big step, and it isn't for everyone.
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If you'd like to sample what it really means,
I have a menu that your teen can whip up themselves that shows them what 100% protein and iron looks like.
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They might decide that they aren't willing to eat lentils and tofu....
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But, if they WANT to do it, and they can handle the sample menu, then they CAN do it 😉
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Link in bio 😋
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18/04/2026

General Tso's Tofu based on
Oohhh yeah!
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it all started with Asian Greens.
I needed something to go with them.
So went into Pinterest and put in "Asian tofu".... and here we are.
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Delicious.
And quick.
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I was inspired to do triangles.
Random.
JJs friend came over and inspected and said 'oohhh little sandwiches' 🤣
i so love how kids make you look at thing's differently 😍
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There was an alternate protein dish for the non-vegans but they hoed into this one!
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That's what im talking about!!!!
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17/04/2026

Fluffy vegan banana pancakes by - that we have on repeat!
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I add a teaspoon for flaxmeal and a dash of cinnamon purely for the nutrition value, and i leave out the oil and sugar - given i poor a sh*t load of maple syrup on top.
I also added in a serve of protein powder.
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Then top with yoghurt.
And a heap of blueberries. Obvs.
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Reminder about flaxmeal: (ground up flaxseed - which makes them easier to digest.- just put half a cup into the nutri-bullet and store in the fridge - with your nuts).
Flaxseeds are high in Omega-3s, important for cell function, brain health, and fighting inflammation.
I chuck a teaspoon in a lot of things.
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So you see.... pancakes that are good for you!
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bethechangeyouwanttoseeintheworld

17/04/2026

Hi Mum. I'm vegan now. What's for dinner? 😱
Ummmmmm.... 😳
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Ooookkkk.
I had a choice in this moment.
Really glad I chose to hop on board.
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We chatted calmly for a bit. I love cooking so suggested we google some recipes.
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Next day we went to to see all the ingredients we hadnt used before.
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So within 2 days we'd had a 'big' chat, and went shopping together.
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It was the start of something really great.
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Now i know a lit about nutrition and she is a great cook, and im not stressed at all about her getting the nutrition she needs.
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If your teen wants to go vegan, and you want to help - look no further! I have a menu that your teen can whip up themselves that shows them what 100% protein and iron looks like. If they WANT to do this, and they can do THIS, then they CAN do this 😉 link in bio 😋
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bethechangeyouwanttoseeintheworld

14/04/2026

Satay bowl.... take 2.
There is no version we dont love.
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New batch of satay - see prev post for recipe.
New batch of tofu - marinated in sriracha, soy and sesame oil then tossed in tapioca flour and lightly fried. Omg!
Leftover baked sweet potato and rainbow salad.
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Taking the thinking process out = less stress.
Go with what you love.
Go with what's easy.
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Good planning = good decisions!
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04/04/2026

Tofu and satay sauce bowl. We. Love. This. So. Much.
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i was a bit unmotivated and just wanted to open the fridge and see something delicious appear... like what JJ does all the time...
and i thought to just go back to the easiest and best thing i know - tofu and satay bowl.
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Whipped up the satay sauce (simmered together red curry paste, peanut butter, soy, maple, lime juice and coconut milk). Omg its delicious.
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Cranked up the oven.
Tofu on one oven shelf.
Sweet potato on the other.
Rice on the stove top at the same time and
chopped the salad while waiting.
Done.
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Food photos will be a bit slow this week.
This is all i will be eating.
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And yes, JJ is very happy.
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04/04/2026

Hi groovers! I'm Lynn.
When my teenage daughter went vegan, i thought it would be fun to try 'those' sort of recipes... and it was... but most of the fun was hanging out with her.
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There were ingredients we had never worked with, so off to we went... together 😍
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Vegies took centre stage, so off to the markets we went.... together 😍
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i then started questioning if she was getting all the nutrition she needed. Google wasn't overly helpful so i enrolled in a Bachelor of Nutrition and learnt how to do it safely.
Then wrote down how to do it in a way that a teenager could take responsibility. Now she picks me up if im having a cup of tea too close to a meal (tannins in the tea inhibit the absorption of iron). PS asking hubby to take a photo is painful - see second photo - focusing is nit his stromg point 😍

28/03/2026

Lasagna. It fairdinkum doesn't get better than this.
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Star attraction is the cheesy sauce thanks to - there is a vid on their page - so easy, and totally veg! She taught me well 😍
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Then its just a matter of layering whatever is in the crisper. This weekend it was mushrooms, zucchini and i did sneak an eggplant in (which one person in this household doesn't love.... it not JJ or I)
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Homemade sugo. Next level.
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So it had everything! Protein (tofu), good carbs (veg), iron (tofu and leafy greens), calcium (plant based milk in the ricotta) and a ton of fibre, vitamins and minerals.
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It was amazing.
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Didn't even notice the gf lasagna sheets.
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27/03/2026

Sambar - indian soupy dish with amazing auryvedic benefits with the beautiful spices and dahl.
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Now, i dont expect your average teenager to think of whipping this up when planning food prep, but putting it out there.
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The spices and dal are cheap as at Indian grocery stores. It has a couple of tomatoes... and that's pretty much it.
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I used a recipe from a cooking class (no longer available 🥺). A similar one i found on Pinterest is by . Ignore the Instant Pot part (and i dont include veg, tamarind or jaggery - i dont even know what that is).
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I simply cook the 'tempering' ingredients in one pan and the dal in another. When the dal is mushy, add the 'tempering' spices. Flavour bomb!
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It is so nice to go to the fridge, see that there, tip some into a bowl, zap quickly then slurp. JJ gets pretty excited too.
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Neighbours have a curry leaf tree - find a friendly neighbour 🫣
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