From smh.com.au
Chef and author Katie White, 29, shares her day on a plate
8am A spicy chai and soy milk. I visit my chickens and orchard, where I snack on fresh figs.
10.30am A hearty brunch of two pieces of homemade sourdough with avocado, curry scrambled tofu, homemade sriracha sauce and toasted seeds.
3pm After some admin, I make a batch of fig and ginger jam, and enjoy it on a piece of toast with vegan feta and sea salt.
8pm I come back from a hit of tennis and a walk with Teddy, my red heeler, and make silverbeet pies with balsamic roasted tomatoes. I don’t drink alcohol, so I have a glass of rainwater to accompany this.
Dr Joanna McMillan says:
Top marks for … Including tofu in your vegan diet as it’s a standout plant food for protein, iron and calcium. Hats off, too, for a day filled with many homemade foods and few that are highly processed.
If you keep eating this you’ll … Need to ensure you eat a wide enough variety of plant foods to meet your nutrient needs. This day was low in, or lacked, key plant foods such as legumes, nuts and wholegrains that deliver nutrients which can be low in vegan diets.
Why don’t you try … Choosing a vegan feta made with nuts rather than coconut oil, and make your bread and pastry with wholemeal or legume flours. Include a bigger mix of vegetables, perhaps adding a side of spinach to brunch and a mixed-veg salad with chopped almonds and/or canned beans to dinner.
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