By
Melbourne Functional Medicine
Georgia Hampton
Medically reviewed by:
At age 14, I had a simple but significant realisation: I loved animals and I wanted that to be reflected on my plate. This shift became much more than just dietary for me and this commitment to compassion has shaped my life.
Back then, there were limited vegan options for dining out, and I found myself exploring the creative world of plant-based cooking. Each recipe became a challenge to transform plain ingredients into meals full of flavour.
This journey ultimately led me to become a Naturopath, igniting my passion for holistic health, herbal medicine and nutrition. Through my studies, I learned the importance of maintaining my intake of essential nutrients - like B12, iron, essential fatty acids (EFAs), and protein - which can be harder to obtain from plants and easily under-consumed.
To thrive as a vegan, it’s crucial to monitor your intake of these nutrients. Below, I’ve shared some of my favourite, easy vegan recipes designed to address these common nutrient gaps in a delicious way.
This refreshing smoothie is a go-to of mine for packing in greens and seeds, and staying hydrated. It's loaded with essential nutrients like iron, omega-3 fatty acids, vitamins (including vitamin C and vitamin K), and antioxidants.
Ingredients (2 servings)
Method
Sip slowly and mindfully, and enjoy.
This recipe offers a cosy and comforting solution to the common problem of finding high protein vegan meals. It’s also iron-rich (spinach, tofu, chickpeas) and sneaks in some essential fatty acids too (coconut oil and milk).
Ingredients (4 servings)
To garnish
Method
Now, for something sweet. This is a nut butter that tastes so good, it’s replaced the classic peanut butter in my house. Pumpkin seeds contain a significant amount of iron and protein as well as healthy fats, fibre, magnesium, and zinc.
Ingredients (makes 2 cups)
Method
From my kitchen to yours, I hope you are inspired to try cooking something new. Whether you're a seasoned vegan, or just interested in incorporating more plant-based meals into your diet, these recipes will nourish both body and soul.