Plant-based swaps for meat

A number of food movements have drawn attention over the past few years, but plant-based eating continues to rise and shake our thinking about food, nutrition and planetary health. As more people transition from traditional meat-oriented meals to plant-based, the question of what and how to swap meats for plants while still including essential nutrients in the diet and, of course, flavour and sustenance arises. And, while there is a growing number of plant-based “meats” available on supermarket shelves which can support the initial phase of transition, the best option with meat for plant swaps is, as always, with wholefood ingredients.

Key nutrients

When making the switch from meat to plants a few key nutrients need to be considered, namely iron, vitamin B12, vitamin D3, docosahexaenoic acid (DHA) and protein. Each of these nutrients is found abundantly in animal tissues and in a form generally more bioavailable to the body. However, you can still keep on top of your dietary intake of these nutrients with a few simple hacks.

Iron

Iron is required for a range of metabolic processes, including oxygen transport, DNA synthesis and electron transport, and is particularly important in certain