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26 MIN READ TIME

Nutritionist’s Notebook: Berries

Probably the most nutritious and healthprotective foods in the world, berries are true heroes. They contain a wide range of essential nutrients and a whole lot more – a wealth of health-defending antioxidants which have anti-cancer and anti-inflammatory properties, and are great for your digestive system.

Even though berries are sweet, they don’t contain much sugar because much of their volume is pumped up by water. What little sugar they do provide is well-balanced by their fibre, so it’s a healthy equation. Berries also won’t cause sudden blood sugar spikes, meaning they are a great food for diabetics.

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About PlantBased

I’m super excited to introduce you to my first issue of PlantBased magazine! To kick things off, I wanted to combine two of my favourite things: veganism and fitness. Exercise is somewhat like Marmite – you either love it, or hate it – but we’ve rounded up a variety of tips, tricks and activities that will get you excited about lacing up your trainers and venturing into the great outdoors. As a vegan, how many times have you been asked about your protein intake? It’s a common misconception that plant-based diets lack this vital nutrient, but we’ve debunked this myth, by filling this issue with a host of protein-packed recipes, perfect for post or pre-workout meals. Head to page 35 to find the Tofu Skewers with Mexican Rice and Roasted Sweet Potato – they’re my favourite! Here at PB HQ, we love a challenge. So, send us your favourite recipe that you can’t seem to veganise correctly and we’ll give it a plant-based twist. This month, we made a Mushroom Reuben (find it on page 15) which is a classic American sandwich, traditionally made with corned beef. We may be biased, but we think our recipe is 100 times better than the original. We also caught up with YouTube star Rachel Ama, who gave us an insight to why she became vegan and how it’s changed her life. She’s also shared three delicious recipes from her new cookbook Vegan Eats. To see what Rachel had to say, turn to page 50. Enjoy the issue.

Other Articles in this Issue


PlantBased
I’m super excited to introduce you to my first issue
Regulars
Rounding up the latest plant-based food, health and product news
Planning a trip to the harbour-side city of Bristol? Make sure to stop off at one of these awesome veganfriendly restaurants
Our pick of the best on the plant-based scene
Umami is the fifth taste in the human palate. Though
The company that found a home for ugly fruit and veg
Here’s why fermented soya should be your new staple
It’s believed that jerk seasoning originated in Jamaica
THE INS AND OUTS OF PINEAPPLE WEED
Simple tricks for growing mushrooms at home
Grow a delicious range of chicory
Dr Ahmed talks hydration and health
Juliet Gellatley, director of Viva! and nutritional therapist, explores how a vegan diet can help defeat heart disease
Here’s why you should be eating more of these vibrant vegetables
The messages you need to ignore to be truly healthy
Know the facts about these small-but- mighty fruits
A greener tomorrow
Features
Stuck on what to buy for Father’s Day? Try these vegan pressies
Plan your perfect workout
Tired of strenuous cardio? Try these low-impact exercises
Refuel after a tough workout with these protein-rich products
Your step-by-step meal prep guide to optimal nutrition
YouTube sensation Rachel Ama spills the beans on her vegan lifestyle
An Asian-inspired guide to the plant-based diet
Recipes
These mint creams have a firm texture due to the coconut
Simply by marinating the tofu, it’s given a delicious
Tell us your favourite dish and we’ll veganise it
Add a kick of flavour to any dish with this easy-to-make
This classic cake is an all-round crowd pleaser, and
The paprika and maple syrup gives these simple baked
Only £45 for 12 issues
For a minimal-effort breakfast, try overnight oats.
Bananas are a perfect pre or post-workout food as their
The fresh flavours of the slaw cuts through the richness
Ackee is a fruit that you’ll see in a lot of Caribbean
This Mediterranean bowl is super filling due to the
This Caribbean-inspired recipe has your Friday night
Serve this delicious sorbet up on a summer evening
Roasted Chicory with Garlic, Lemon, Chilli and Pine
Keep the kids busy by helping them make these tasty
Risotto is a cheap, easy-to-make and filling meal.
Carrot adds a great natural sweetness and earthiness
French toast is classically made with eggs and milk
Bak Chor Mee is a street food in Singapore which translates
1 Warm the rapeseed oil in a large frying pan or wok
With high levels of protein and complex carbohydrates