Vegetables and vegetarian products

Green Leafy Vegetables: These include spinach, kale, and collard greens. They’re high in fibre, packed with vitamins and provide a bitter flavour that can complement many dishes.
Cruciferous Vegetables: This group encompasses broccoli, cauliflower, and cabbage. They’re characterised by their hearty texture and sometimes pungent taste.
Root Vegetables: Such as beetroot, carrots, and potatoes, these vegetables are often starchy and sweet, adding substance to dishes.
Allium Vegetables: Onions, garlic, and leeks fall into this category, known for their strong, piquant flavours that enhance overall dish profiles.

Tofu: This versatile protein absorbs the flavours of the ingredients it’s cooked with, making it perfect for a variety of dishes from stir-fries to desserts.
Lentils: High in protein and fibre, lentils can be used in everything from soups to salads, providing a meaty texture in vegetarian dishes.
Tempeh: This soybean product has a nutty flavour and firm texture, making it a great meat substitute in many recipes.
Quinoa: Known as a pseudo-cereal, quinoa is high in protein and can be used as a base for salads, as a side dish, or even as a breakfast grain.

Roasting: This method enhances the natural sweetness and flavour of vegetables and can give tofu a crispy exterior.
Blanching: By dropping vegetables into boiling water for a few minutes and then into ice cold water, their colour is preserved and they become crisp-tender.
Stir-frying: An excellent way to cook a mix of vegetables quickly, preserving their nutrients and adding flavour through the use of soy sauce, garlic, and ginger.
Baking: Ideal for vegetarian protein sources like tofu and tempeh.

Always wash vegetables thoroughly under running water to eliminate any traces of soil, bacteria, or pesticides.
Use separate cutting boards and knives for different types of food to prevent cross-contamination.
Store fresh produce separately from cooked foods to avoid cross-contamination and ensure the vegetables’ peak quality.
Ensure that vegetarian protein sources like tofu are adequately cooked or heated through to destroy any harmful bacteria.

Use seasonal produce wherever possible for enhanced flavour and lower environmental impact.
Buy organic products to support sustainability and avoid pesticides.
Source locally grown vegetables to cut down on carbon emissions from transportation.
Opt for whole grains and whole foods rather than highly processed products to maintain a healthy diet.