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Eat Light at Night

22nd Feb, 2023

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At TYME, we focus on keeping you fuelled, healthy and happy from 6 AM to 6 PM but what about from 6 PM onwards?  Here we share some research into plant-based evenings and the benefits of eating lighter at night, plus some exclusive plant-based dinner recipes from ARTAH’s founder and nutritional therapist Rhian Stephenson.

We know it's easier said than done, and there is nothing like sitting down for your favourite meal with a glass of wine after a long day. However, a lighter, plant-based meal for dinner, even twice per week may offer a plethora of benefits.

By opting for a smaller plant-based meal, you'll be giving your digestive system a break, reducing the likelihood of discomfort, bloating, and indigestion and it can also help you sleep better ‚Äď making you more energised for the day ahead!

Lighter evening meals have been proven to assist with weight management which may also reduce your risk of chronic diseases, such as heart disease, diabetes, and some cancers. A study published in the journal Nutrients showed that a plant-based diet which included legumes, nuts and other plant-based sources of protein, led to improved overall digestive health. The study found that participants on the plant-based diet experienced significantly fewer digestive symptoms such as bloating and indigestion than those on a more traditional Western diet.

Incorporating a lighter, plant-based meal for dinner not only benefits your digestive health but also plays a vital role in creating a more sustainable food system. Plant-based diets require fewer resources to produce, such as land, water, and energy, making them a more environmentally friendly option. By choosing a plant-based meal for dinner, you're taking an active step towards reducing the strain on our planet's resources, protecting the environment, and promoting a healthier and more sustainable future for all.

Check out some of Rhian’s favourite recipes to get you feeling nourished and restored into the evening.

CAULI SOUL BOWL 

SERVES 2 

Ingredients - for the broth. 

  • 500-700ml water¬†
  • 1 tsp turmeric¬†
  • 1 inch ginger, roughly chopped¬†
  • 1 tsp tamari¬†
  • 1 tsp mirin¬†
  • 2 lime leaves¬†
  • 2 tsp wakame¬†
  • 1 tbsp miso paste¬†¬†
  • Juice of 1/2 a lime¬†

For the bowl. 

  • 200g cooked quinoa¬†
  • 1 tbsp olive oil¬†
  • 1 small cauliflower, cut into florets¬†
  • 2 handfuls mixed greens¬†¬†
  • 1 clove of garlic, minced¬†
  • Juice and zest of 1/2 a lemon¬†
  • 1 tbsp tamari¬†
  • 1 avocado, pitted, peeled and sliced¬†¬†
  • A few red radishes, roughly chopped¬†¬†
  • 1/2 a cucumber, shaved into ribbons¬†¬†
  • Small bunch coriander, chopped¬†
  • 2 wedges of lime, to serve¬†
  • Sriracha to serve (optional)¬†

Method. 

  1. Combine the water, turmeric, ginger, tamari, mirin and lime leaves in a small saucepan and bring to a boil. Reduce to a simmer and leave for 30 minutes.  
  2. Drain the soup using a colander and place it back on the heat. Add the wakame, miso and lime juice. Don’t let the soup boil as you will lose the benefits from the miso. Season further if you think it needs it.  
  3. Cook the quinoa as per the instructions on the back of the packet.  
  4. Heat the oil in a large frying pan on medium heat. Once hot, add the cauliflower and fry until piping hot before folding in the greens, garlic, lemon juice and tamari.  
  5. Once ready to serve, divide the quinoa up over two bowls and add the cauliflower and greens. Pour over the broth and finally top with avocado, radish and cucumber ribbons.  
  6. Serve with coriander and wedges of lime. Add some sriracha if you would like to add some heat. 

 

KIMICHI FRIED RICE 

SERVES 2 

Ingredients. 

  • 1 shallot, roughly chopped¬†
  • 2 cloves of garlic, chopped¬†
  • 160-180g brown rice, cooked and cooled¬†
  • 1 block organic silken tofu, drained and mashed¬†
  • 5-6 tbsp kimchi¬†
  • 3 tbsp kimchi juice¬†
  • 1 small courgette, grated¬†
  • 1 small carrot, grated¬†
  • 2 tbsp sesame oil¬†
  • 2-3 tbsp tamari¬†
  • Juice of 1/2 a lime¬†
  • 1 small handful coriander¬†
  • 2 wedges of lime, to serve,¬†
  • 1 tbsp sesame seeds (optional)¬†
  • 1 tbsp seaweed flakes (optional)¬†

Method. 

  1. In a medium frying pan on medium to high heat add the shallot and fry for 2 minutes until soft. Add the garlic, rice, kimchi, kimchi juice, tofu, courgette and carrot.  
  2. Cook for 10 minutes until the rice is piping hot.  
  3. Stir in the sesame oil, tamari, lime juice and coriander.  
  4. Serve immediately with some wedges of lime, sesame seeds and seaweed.  
  5. NB: Using cooked and cooled rice will mean the rice doesn’t clump together. It will also increase its resistant starch content, which is great for the microbiome. 

 

ASPARAGUS, PEA + MINT SOUP 

Serves 2 

Ingredients 

  • 1 tbsp oil¬†
  • 2 spring onions, roughly chopped¬†
  • 2 cloves of garlic, roughly chopped¬†
  • 2-3 handfuls asparagus, woody stalks removed & roughly chopped¬†
  • 800-1000ml (3-4 cups) vegetable stock¬†
  • 4 handfuls garden peas¬†
  • Small handful mint leaves, reserve some to serve¬†
  • Juice of 1 lemon¬†
  • 1/2 tsp cumin¬†
  • 1/2 tsp salt¬†
  • 1 tsp pepper¬†
  • Drizzle good quality olive oil, to serve¬†

 

Method 

1. In a medium saucepan on a medium heat, heat the oil. Once hot add the spring onions and garlic and fry for 2 minutes until fragrant. 

2. Add the asparagus and vegetable stock. Bring to the boil and then reduce to a simmer for 5 minutes before adding the peas and mint. Simmer for a further minute. 

3. Transfer to a high-speed blender or Nutri-Bullet or use a stick blender if you have one. Add the lemon juice, cumin, salt and pepper and blitz to a smooth creamy soup. 

4. Divide over two bowls and drizzle with plenty of good-quality olive oil and some remaining mint leaves. 

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