Nourished Vegan

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

05/06/2026

Getting hugged by a tree 💚
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Big JJ is a tradie and plays cricket so gets enough exercise. The last thing he wants to do in any spare time is go for a bush walk... but he does.... for me ❤️
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Little JJ on the other hand loves a good hike.
I'm surrounded by my people 👨‍👩‍👧
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01/06/2026

Tofu Katsu Curry. Recipe thanks to . It Was Great....
I did add a little chilli. 🌶
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I did love a schnitzel - and tofu can do anything!
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Hot tip for gf peeps (amd everyone for that matter) - dont buy panko crumbs. Blitz a couple of pieces of toast, and i threw in some gf cornflakes. WAY cheaper and they work great!
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Even Daddy J liked it. A good sauce is a game changer plus the crunch is just great.
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The recipe makes a lot of sauce - yay - there is a serve in the freezer!
Remember to add chilli
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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

24/05/2026

Quinoa salad = quinoa (duh), which is made better with lemon juice, mint, tomato and red onion.
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Then we look around and see whats handy.
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In todays case i ramped up the protein with baked tofu nuggets.
Tear a block of tofu into chunks, mix some Massel brand chicken stock (vegan) with a cup of boiling water and soak tofu for a bit - 5min or an hour.
Then i drained the tofu and tossed through a couple of tablespoons of tapioca flour (corn flour is similar).
On to a baking tray and sprayed a little olive oil then baked until crispy.
Check out that texture!
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I found pomegranates at the markets. They are a nutritional powerhouse so I got a bucket! Lots now in the freezer ready for my next adventure 😉
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Whipped up "5-Ingredient Lemon Tahini Dressing" thanks to It really was clean and delicious!
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So great to have this in the fridge ready to go.
Vitamins ✔️ minerals ✔️ fibre ✔️protein ✔️ Iron ✔️
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bethechangeyouwanttoseeintheworld

15/05/2026

Hi Mum. I'm vegan now. What's for dinner? 😱
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Thats not EXACTLY how it happened to me, but felt like it. Reaction was the same. 
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But i held it together. Then 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 find and see all the ingredients we hadn't 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.
My teenager was happy to be with me 😉
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In the following months i found out how she could eat plant-based safely.
Now 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 😋
🌱
bethechangeyouwanttoseeintheworld

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.
🌱
So within 2 days we'd had a 'big' chat, and went shopping together.
🌱
It was the start of something really great.
🌱
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.
🌱
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 😋
🌱
bethechangeyouwanttoseeintheworld

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