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Nutrition- New Year, New You: Embracing Whole-Food, Plant-Based Living

Writer's picture: Jacqui  GrantJacqui Grant

Connect & Grow Magazine: Issue 17 January - February 2025


 


As the New Year dawns, many resolve to make changes—perhaps to be healthier, feel more energetic, or live more sustainably. One of the most powerful ways to achieve these goals is by embracing a whole-food, plant-based (WFPB) lifestyle. It can improve physical health and enhance mental clarity, emotional resilience, and our connection to the planet.

 

But let’s face it—keeping resolutions is challenging. Here are actionable tips to help you transition to a WFPB lifestyle and make it stick.

 

Why Whole-Food, Plant-Based?

 

A WFPB diet focuses on minimally processed foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. Research has shown it can:

  • Lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

  • Boost energy levels and support healthy digestion.

  • Promote a balanced gut microbiome, which influences immunity and mental well-being.

  • Reduce inflammation, which is particularly beneficial for autoimmune conditions.

 

 

Small Steps Lead to Big Changes

 

Instead of overhauling your diet overnight, take gradual steps to incorporate more plants:

 

  1. Start with One Meal a Day: Dedicate one meal—such as breakfast—to being completely plant-based. Overnight oats with fresh fruit, chia pudding, or avocado on whole-grain toast are delicious.

  2. Meatless Mondays: Expand your plant-based repertoire by trying new recipes every week.

  3. Upgrade Your Favourites: Swap dairy milk for plant-based alternatives, or use cashew cream instead of heavy cream in soups and sauces.

 

Stock Your Kitchen for Success

 

Having the right ingredients on hand makes it easier to stay on track:

 

  • Pantry Essentials: Stock up on legumes, whole grains, nuts, seeds, and spices.

  • Fresh Produce: Incorporate a rainbow of fruits and vegetables into your meals.

  • Batch Cook: Prepare soups, stews, and grain dishes in advance to save time during busy weeks.

Overcoming Challenges

 

  • Dining Out: Research restaurants that offer plant-based options or customise your order by focusing on vegetable-rich dishes.

  • Social Situations: Bring a plant-based dish to gatherings to share with others while ensuring you have something to enjoy.

  • Cravings: Craving something sweet? Opt for naturally sweet treats like Medjool dates or a smoothie bowl.

Mindset Matters

 

  • Set realistic, measurable goals like "I will try three new plant-based recipes this month."

  • Celebrate small victories, such as trying a new vegetable or sticking to your resolution for a week.

  • Remember your “why.” Whether for health, the environment, or animal welfare, staying connected to your purpose will keep you motivated.

  •  

   

My Resolution for 2025

 

This year, I aim to inspire others to see food as medicine, emphasising its transformative power in prevention and healing. By sharing knowledge and practical advice, I hope to empower others to thrive on a plant-based journey.

 

A Fresh Start Awaits

 

A new year is a blank canvas, full of possibilities. By embracing whole, plant-based foods, you invest in your health, longevity, and vitality. Remember: it’s not about perfection but progress. Every plant-based choice is a step toward a healthier you and a better world.

 

Let’s make 2025 the year of thriving, one plant-based bite at a time!

   

 

Check out recipes from Kathy

 

 

A couple of great recipes perfect for summer

 

Savoury: Sweet Potato and Lentil Patties


 

Ingredients

 

  • 2 medium sweet potatoes, peeled and diced

  • 1 cup cooked brown lentils (or 1 tin, drained and rinsed)

  • 1 small onion, finely diced

  • 1 garlic clove, minced

  • 1/2 cup rolled oats (blitzed into a coarse flour)

  • 2 tbsp tahini

  • 1 tsp ground cumin

  • 1/2 tsp smoked paprika

  • 1/4 cup fresh parsley, finely chopped

  • Olive oil spray (optional for cooking)

  • Salt and pepper to taste

  

Method

 

  1. Preheat the oven to 200°C (fan-forced). Line a baking tray with baking paper.

  2. Steam or boil the sweet potatoes until tender. Drain and mash in a large bowl.

  3. Add the lentils, onion, garlic, tahini, oats, cumin, smoked paprika, and parsley to the sweet potato mash. Mix well—season with salt and pepper to taste.

  4. Shape the mixture into small patties (about 8–10). If the mixture feels too wet, add a little more oat flour.

  5. Place patties on the prepared baking tray. Spray lightly with olive oil if desired.

  6. Bake for 25–30 minutes, flipping halfway, until golden and firm.

  7. Serve with a fresh garden salad, hummus, or a dollop of avocado smash.

 

Sweet: Coconut and Lime Bliss Balls



  This dairy-free trifle is light, fruity, and a perfect end to a warm day.

 

Ingredients

  • 1 cup medjool dates, pitted

  • 1/2 cup raw cashews

  • 1/2 cup shredded coconut, plus extra for rolling

  • Zest of 1 lime

  • Juice of 1/2 lime

  • Pinch of salt

 

 

Method

 

  1. Place the dates and cashews in a food processor and blend until a sticky dough forms.

  2. Add the shredded coconut, zest, lime juice, and salt. Blend again until well combined.

  3. Roll the mixture into bite-sized balls and coat in extra shredded coconut.

  4. Chill in the fridge for at least 30 minutes before serving.

  5. Store in an airtight container in the fridge for up to one week.


 


Kathy Ashton

Registered Clinical/Medicinal Nutritionist

 

T:   0413 604 712




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Disclaimer: all information is accurate at the time of publication and is subject to change. Always seek input from a professional

 

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