As vegan and vegetarian recipes become more popular, it’s important, not only to understand the best way to do it but the right way. In 2018, the Australian Bureau of Statistics found over 92% of adults over the age of 18 were not meeting their vegetable requirements. Deciding to go meatless or just simply add more alternatives is a fantastic way to focus on consuming more plant-based foods. In turn, leading to positive effects of chronic disease prevention and management.

There are multiple benefits when deciding to choose a meat-free diet. It ranges from an increased amount of fibre and decreased amounts of saturated fat, to food safety, positive environmental outcomes, and higher diversity in one’s diet. It naturally forces the individual to make more conscious decisions about their food choices. On the flip side, however, there are things you need to be mindful of if you are removing meat from your diet permanently. 

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When going meatless, it’s important to recognise the nutrients that you will now be missing out on that you would have otherwise been getting if you were to continue consuming meat. Particular nutrients such as vitamin B12, iron, calcium, omega-3 fatty acids, and particular amino acids to name a few. If people decide to use heavily processed meat alternatives such as “fake meat” rather than using mother earth’s natural alternatives such as legumes, chickpeas, and beans, this can lead to higher sodium intake and coincidentally higher amounts of saturated fats. 

Unlike some other plant-based meat alternatives available on the market, Jackfruit is a whole food made with minimal processing. The tender, young Jackfruit that the Amazonia team uses in their products has a very subtle taste making it perfect to add as a plant-based alternative into your favourite savory dishes and cooking with a variety of herbs, spices, and sauces. Completely plant-based, jackfruit is a source of fibre, and adding in some extra vegetables and/or plant-based protein sources will add even more goodness into it making it a delicious, balanced meal! 

Jackfruit is also naturally low in calories, fat, and sodium-free and as it is high in fibre keeps you fuller for longer, combating that you might be hungry without a meat-based protein source.

2 Easy Vegetarian Recipes To Do At-Home

vegetarian recipes
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These two recipes have been created by the lovelies Jen & Hannah from Healthy Luxe, and now hear me out, once you’ll give them a try I’m sure they’ll become a staple on your weekly meals.

1. Loaded Jackfruit Fries

They sometimes get a bad rap, but potatoes are actually packed with nutritional benefits – when they’re not deep-fried in oil that is. This is one of those vegetarian recipes high in fibre, potassium, vitamin C, vitamin B6 and contains zero cholesterol – meaning they’re great for your heart health. A much healthier alternative to shredded meat, jackfruit is also high in fibre, low in calories, and naturally fat- and sodium-free. 

Servings: 3-4

Prep Time: 10 minutes 

Cook Time: 40 minutes 

Ingredients:

Directions:

  • Preheat oven to 190 degrees ºC.
  • Place potatoes in a large mixing bowl with olive oil, paprika, and salt. Gently toss until potatoes are well coated.
  • Line a baking tray and arrange potatoes in a single layer.
  • Bake for 30-35 minutes, turning occasionally, or until golden and slightly crispy.
  • Whilst the potatoes are baking, prepare jackfruit mix.
  • Heat olive oil in a non-stick pan. Add onion and braise for 5 minutes.
  • Add BBQ jackfruit and continue to cook over medium heat for approx. 10 minutes, gently pulling apart the jackfruit.
  • Transfer potato wedges to a heat-proof dish and top with jackfruit mix. Add cheese and return to oven for 5 minutes.
  • Serve with guacamole and microgreens (optional).
vegetarian recipes

2. Smokey Enchiladas

Mildly spicy and satisfying, vegetarian recipes can have it all as proof, these enchiladas, stuffed with smoky BBQ jackfruit and smothered in vegan cheese and homemade chipotle sauce made from just four ingredients. Top with guacamole, salsa, and coriander – and enjoy.

Servings: 2

Prep Time: 10 minutes 

Cook Time: 30 minutes 

Ingredients:

Filling

Chipotle Sauce

  • 1/2 tbsp olive oil
  • 3 shallots, chopped
  • 400 grams tinned organic tomatoes
  • 2 tbsp harissa paste 

To Serve

  • 4 tortillas (softened in a sandwich press or pan)
  • 60 grams of vegan/dairy cheese

Directions:

  • Preheat oven to 180 degrees C.
  • In a pan, heat olive oil over medium heat. Add shallots & braise for approx. 5 minutes.
  • Add jackfruit. Using tongs, gently pull the jackfruit apart whilst heating. Cover and allow to cook for approx. 10 minutes, mixing regularly.
  • Meanwhile, prepare the sauce. Heat olive oil over medium heat. Add shallots & braise for 3-5 minutes. Add tomatoes and harissa paste, lower heat and simmer for 10-15 minutes.
  • Arrange tortillas in an ovenproof dish, laying flat. Spoon a small amount of the jackfruit mix in the tortillas and gently fold over.
  • Pour the sauce on top and cheese. Place in the oven and cook for 5-10 minutes or until cheese has melted.
  • Serve with guacamole, salsa, coriander, and/or sprouts.

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vegetarian recipes

General FAQS

What is jackfruit good for?

Jackfruit is a good source of vitamin C, potassium, dietary fiber, and other important vitamins and minerals.

What’s the best way to cook jackfruit?

Boil the jackfruit chunks for 45 minutes or until the inner flesh is soft and a bit stringy, like chicken. When the jackfruit is cooked, peel off the skin to reveal the seeds and pods surrounding the seeds.

What Vegetarians eat in a day?

Vegetarians enjoy a diet of grains, pulses, nuts, seeds, vegetables, and fruit with some also choosing to include dairy products, including cheese (made using vegetable rennet) and eggs.