Rooted Vegan Kitchen

05/04/2025

A beautiful day in the sun making most of the day to take in the breathtaking scenes and ‘step it up’ 🚶‍♀️ ☀️

31/03/2025

🌿 Fresh Start & Spring Cleaning for Your Health starting with Spring Cleaning your Diet – Refresh with Seasonal Foods

💡 Spring is the perfect time to reset your eating habits and bring in fresh, vibrant foods that nourish the body 🍓🥒🌼

🌟 Top Spring Seasonal Superfoods:
🥬 Asparagus – High in fibre & gut-friendly!
🍓 Berries – Packed with antioxidants & vitamin C!
🥦 Spinach – Iron-rich for energy & hormone balance!

What’s your favorite spring veggie? Tell me in the comments! 👇💚




Here is a delicious recipe for you try.

Spring Green Quinoa Salad with Lemon-Tahini Dressing
A refreshing, high-protein, and fibre-rich meal perfect for spring cleansing and gut health!

🥗 Ingredients (Serves 2-3)

✅ For the Salad:

1 cup quinoa, cooked and cooled
1 cup asparagus, chopped into 1-inch pieces
1 cup baby spinach (or mixed spring greens)
½ cup peas (fresh or frozen)
½ cup radishes, thinly sliced
1 tbsp flaxseeds or pumpkin seeds (for Omega-3s)
Handful of fresh mint or basil, chopped

✅ For the Lemon-Tahini Dressing:

2 tbsp tahini (or fat-free pb yogurt for SW-friendly alternative)
1 tbsp fresh lemon juice
1 tsp apple cider vinegar
1 tsp truffle oil (optional)
1-2 tbsp water (to thin out dressing)
Salt & black pepper to taste

28/03/2025

Following on this week from our 'Gut Health' theme, try out this delicious 'Creamy Prebiotic Lentil Soup' (Perfect for Lunch 🍵)

✅ Ingredients:

1 cup red lentils (rich in fibre & plant-based protein)
1 cup chopped carrots (fiber for gut health)
1 tsp turmeric (anti-inflammatory)
½ tsp cumin (supports digestion)
4 cups vegetable broth
1 tbsp olive oil
1 tsp truffle oil (optional)
Juice of ½ lemon (adds gut-friendly enzymes)
Fresh coriander for garnish

Instructions:
1️⃣ Sauté carrots in olive oil until softened.
2️⃣ Add lentils, broth, turmeric, and cumin. Simmer for 20 mins.
3️⃣ Blend for a creamy texture or leave chunky and sprinkle on fresh coriander.
4️⃣ Squeeze in lemon juice before serving.

28/03/2025

Love this truth! 💚

Prevention is built through simple, consistent choices—whole foods, mindful movement, and a balanced lifestyle. It’s about investing in your health before it’s needed. 🌱

26/03/2025

Here is another Guy-Healing recipe for you try, perhaps tonight, ready to devour in the morning. Great when you are on the go as this can be made up in batches the day/night before.

1️⃣ Gut-Healing Overnight Oats (Great for Breakfast 🌞)

✅ Ingredients:

½ cup oats (prebiotic fibre for gut health)
1 tbsp chia seeds (supports hormone balance)
1 tbsp ground flaxseeds (helps regulate estrogen)
½ mashed banana (prebiotic boost)
½ cup plant-based milk (almond or oat)
½ tsp cinnamon (supports blood sugar balance)
1 tsp maple syrup (optional, for sweetness)

Toppings: Pumpkin seeds, walnuts, or berries or nut butter

Instructions:
1️⃣ Mix all ingredients in a jar or container, cover, and refrigerate overnight.
2️⃣ Stir and enjoy cold, or warm it up in the morning. If you want to enjoy it warm, simply add a little warm milk to the mixture instead of re-heating the oats as we don't want to kill the nutritious qualities.

ً

26/03/2025

Why Gut Health Matters More Than You Think!

Did you know your gut health affects your mood, energy, and even your skin? 🌱

Support your gut with:
✔ Fermented foods (kimchi, sauerkraut, kefir)
✔ Prebiotic fibre (bananas flax & chia seeds, oats)
✔ Hydration (lots of fresh still water - 8 glasses daily)
✔ Stress management (walking in nature, deep breathing, meditation)

Drop a ❤️ if you’re prioritising gut health!

🌿 Here is a delicious Prebiotic Power Bowl for Hormone Balance

This meal is loaded with gut-friendly fibre, healthy fats and plant-based protein to nourish your hormones naturally.

🥗 Ingredients:

✅ Base: ½ cup cooked quinoa (fibre-rich, supports digestion)
✅ Protein: ½ cup chickpeas or lentils (prebiotic fibre & protein)
✅ Prebiotic Veggies:
½ cup roasted Brussels sprouts (great for hormone detox)
¼ cup steamed asparagus (supports gut health)
¼ cup red cabbage, shredded (rich in prebiotic fibre)
✅ Gut-Friendly Boosters:
1 tbsp flaxseeds (helps regulate estrogen)
1 tbsp pumpkin seeds (rich in zinc for hormone balance)
✅ Dressing:
1 tbsp tahini
1 tsp lemon juice
1 tsp apple cider vinegar (supports digestion)
½ tsp turmeric (anti-inflammatory)
1 tsp truffle oil (optional for flavour)
Water to thin dressing

🥣 Instructions:

1️⃣ Roast Brussels sprouts at 200°C (400°F) for 20 mins with a drizzle of olive oil.
2️⃣ Steam asparagus for 3-4 mins until tender.
3️⃣ Prepare dressing by whisking all ingredients together.
4️⃣ Assemble bowl with quinoa, chickpeas, roasted & steamed veggies, and toppings.
5️⃣ Drizzle with dressing and enjoy a hormone-loving, gut-friendly meal!

This bowl supports gut health, hormone detox, and stable blood sugar—key for overall well-being.

❤️

25/03/2025

Let’s build your perfect meal plan!

Imagine waking up every day knowing exactly what to eat—no stress, no last-minute decisions or shopping and no bingeing last minute because you are so hungry and reach out for something that is not so healthy or order a take-away filled with lots of additives and preservatives!

🌱 Meal plans personalised for you!
✨ Meal plans designed to balance hormones & boost energy
⏳ Saves time, energy and money
✅ Keeps meals exciting with a variety of pre-planned options

DM me to start your custom meal plan today!

🥑

19/03/2025

🌸✨ Happy Nowruz & Welcome Spring! ✨🌸

Following on from my post earlier today, here is my delicious fragrant, fluffy, and nutrient-packed herby rice dish traditionally enjoyed during Nowruz, symbolising renewal and prosperity. This plant-based version is full of vibrant herbs and pairs beautifully with grilled tofu, a fresh salad or cucumber mint yoghurt!

Ingredients (Serves 4-6):

✅ 2 cups basmati rice (rinsed until water runs clear)
✅ 6 cups water (for parboiling)
✅ 1 tbsp salt (for boiling water)
✅ 1 bunch fresh dill, finely chopped
✅ 1 bunch fresh parsley, finely chopped
✅ 1 bunch fresh cilantro, finely chopped
✅ 3 cloves garlic, minced (optional)
✅ 1 tsp lemon zest (optional, for brightness)
✅ ½ tsp ground saffron (bloomed in 2 tbsp warm water)
✅ 2 tbsp olive oil or vegan butter
✅ 1 medium potato, thinly sliced (for crispy tahdig – optional)

Instructions:

1️⃣ Parboil the Rice:
Bring 6 cups of water to a boil, add 1 tbsp salt, and stir in the rinsed rice.
Boil for 5-6 minutes until the rice is slightly tender but still firm inside. Drain and rinse under cold water to stop cooking.
2️⃣ Prepare the Herb Mixture:
In a bowl, mix chopped dill, parsley, cilantro, garlic, and lemon zest. Set aside.
3️⃣ Layer & Steam the Rice:
In a large non-stick pot, heat 2 tbsp olive oil over medium heat. If making tahdig, arrange potato slices at the bottom for a crispy golden crust.
Add a layer of rice, then a layer of herbs, and repeat until all rice and herbs are used.
Drizzle the saffron water over the top for colour and aroma.
4️⃣ Steam to Perfection:
Cover the lid with a clean towel (to absorb moisture) and place it tightly on the pot. Cook over low heat for 30-40 minutes until fluffy and fragrant.
5️⃣ Serve & Enjoy!

Gently fluff the rice and serve warm. If you made tahdig, carefully flip the pot onto a plate for a crispy golden layer on top!
🥄 Pair it with: Grilled tofu, salad or a side of plant-based yogurt with cucumbers.

🌸 Nowruz Mobarak! Wishing you a season of renewal, joy, and vibrant health!

19/03/2025

🌸✨ Happy Nowruz & Welcome Spring! ✨🌸

As the world awakens with the arrival of Nowruz (Thursday 20th March 2025, 09.01hrs UK time)—the Persian New Year and a celebration of renewal, growth, and abundance—it’s the perfect time to refresh our minds, bodies, and plates! 🌿

Nowruz traditions embrace fresh herbs, vibrant fruits, and nourishing whole foods, all symbolic of health, rebirth, and vitality. This is your gentle reminder to:

🌱 Nourish Yourself – Enjoy seasonal greens, sprouted grains, and antioxidant-rich foods to energise your body.
☀️ Move with the Season – Take in the fresh air, soak up the sunlight, and embrace movement as a form of renewal.
💚 Reset & Reflect – Just like nature, we have a chance to grow. Set new intentions for a season of wellness and balance.

In honour of Nowruz, I’ll be sharing a delicious Sabzi Polo (herbed rice) to celebrate the season. Stay tuned!

How are you welcoming Spring into your life? 🌸✨⬇️⬇️⬇️

14/03/2025

Self-care isn’t selfish!

What’s your favorite way to reset?

For me it is taking time out for me, preferable in nature, with a nice long walk or reading a book in quiet surroundings.

Self-care isn’t just bubble baths—it’s fueling your body, moving and resting. 💆‍♀️

What’s one self-care practice you can’t live without? Tell me below! 💬

13/03/2025

📌 Following on from yesterdays theme on balancing hormones, I wanted to share this delicious and refreshing 'Hormone-Balancing Green Smoothie Recipe'.

Support your hormones with this nutrient-packed smoothie! 🌿

🥤 Ingredients:
✔ 1 cup almond milk
✔ 1 tbsp flaxseeds
✔ 1 handful spinach
✔ ½ avocado
✔ ½ frozen banana
✔ 1 tsp cinnamon

✨ Blend & enjoy for hormone balance, energy, and glowing skin!

Who’s trying this? 👇

12/03/2025

📌 Balancing Hormones Naturally—What to Eat & What to Avoid

Did you know your diet plays a huge role in hormone balance? 🌱

✔ EAT MORE: Flaxseeds, leafy greens, healthy fats (avocado, walnuts), and fermented foods for gut health.
✖ LIMIT: Processed sugar, dairy, caffeine and alcohol—they can disrupt hormone balance.

Need support with hormone-friendly meals? Let’s chat! 💬

Meanwhile, here is a delicious recipe to try:

🌿 Hormone-Balancing Buddha Bowl
This bowl is packed with omega-3s (flaxseeds), fibre (quinoa) and phytoestrogens (tofu & chickpeas) to help balance hormones naturally.

Ingredients:

✅ Base: 1 cup cooked quinoa (fibre for gut health, essential for hormone balance)
✅ Protein: ½ block tofu (or tempeh), cubed & pan-fried (phytoestrogens for estrogen balance)
✅ Healthy Fats: 1 tbsp flaxseeds (rich in lignans to support hormone metabolism)
✅ Legumes: ½ cup chickpeas (great for balancing estrogen levels)
✅ Veggies: ½ cup steamed broccoli (supports liver detox for hormone regulation)
✅ Healthy Dressing: 1 tbsp tahini, 1 tsp lemon juice, 1 tsp miso paste, ½ tsp turmeric, and water to thin (packed with hormone-friendly nutrients!)
✅ Toppings: Pumpkin seeds & avocado slices (for extra zinc & healthy fats)

Instructions:

1️⃣ Cook quinoa and let cool slightly (1 cup grains to 1 cup water ratio)
2️⃣ Sauté tofu in a non-stick pan until golden
3️⃣ Steam broccoli until vibrant green
4️⃣ Mix dressing ingredients and whisk until smooth
5️⃣ Assemble bowl with all ingredients and drizzle with dressing

This meal supports stable blood sugar, gut health and estrogen balance, all crucial for hormone regulation.