Designed by my foodie ten year old son, this pesto provides so many nutrients:

...100% of the daily requirement of
B1, B5, B6
Vitamin A, K
Omega 3 & 6
Tryptophan
Copper, Phosphorus, Manganese

...and more than 50% of
Vitamin C, E
Iron, magnesium, selenium, zinc

(he also ran the ingredients through Cronometer to get the nutrient information and typed up this recipe).

 

There's nothing ground-breaking about this soup, but it's quick, easy, cheap, doesn't require specialist equipment and is very nutritious.  And it tastes nice, too!

How nutritious?  Each portion provides, roughly, depending on size, individual needs and gender of person:

B1 - 30%
B6 - 25%
Folate - 30%
Vitamin A - 800% (it's not dangerous to have this amount in vegetable form)
Vitamin K - 20%
Iron - 50%
Zinc - 25%
Fibre - 50% 

(Based on RDAs from Cronometer)

This beautifully nutritious soup is easy to make and you can add a variety of toppings according to taste or dietary needs.  It takes inspiration from traditional Spanish flavours and delivers a filling and warming meal.  This quantity makes four generous portions.

A portion will likely fulfil your daily needs of:
Vitamin A
Iron
Manganese
...and more than half of your daily needs of:
Folate
as well as a good amount of protein and very little fat.

Toppings:
We used some finely chopped cavolo nero and sliced Tofoo spicy tomato sizzlers which we dry-fried.  Garlicky croutons would be lovely with it, too.

A piece of cake that delivers all of your vitamin A and manganese for the day as well as a quarter of your iron, B2, B6, vitamin E, magnesium, phosphorus and zinc needs - and tastes great, too!  It's a plant-based extravaganza of nutrient-dense ingredients along with just a couple of compromises (some flour and a small amount of coconut palm sugar).

The list of suggested ingredients and quantities is a starting point - you could move it closer to whole-food plant-based by reducing the flour and increasing the almonds or by replacing the palm sugar with dates.

The next time we bake it we will be increasing the carrot and decreasing the coconut to further experiment with the recipe.

A cool, sweet dessert with a rich dark chocolate and walnut base, a creamy white chocolate filling and a sharp raspberry powder to finish.  This dish is plant-based but not completely whole-foods.  It is rather decadent and not suitable for anyone trying to lose weight or reverse heart disease.

However, being packed with cashews, walnuts, cacao and dates, there's plenty of good nutrients for an occasional treat.

Full of sulphoraphane (a natural anti-inflammtory and chemopreventive), this soup is really delicious.  Even my children asked for second helpings.  It's creamy, rich and filling.  

Each portion provides about half your daily fibre needs (important for your microbiome), a healthy dose of B vitamins, about half of your vitamin A needs and almost all of your vitamin C.

It also provides a good amount of magnesium and B6 which are important for mental health.

We served ours with croutons made with masa corn tortillas baked with some seasoning.

100% wholefood, these nutritious cookies are soft and sweet with an underlying warmth of vanilla.  They are surprisingly filling and provide an excellent array of vital minerals such as iron and zinc as well as being rich in fibre to nourish your microbiome.

They're quick to make but do require a food processor.  Although nuts are better eaten raw, we keep the cooking temperature and time of this recipe to a minimum to minimise damage whilst still resulting in a delicious soft cookie.

The Southern-French classic Cassoulet gets a radical makeover in this recipe.  Loaded with flavour, it's a rich, hearty dish that is beautiful with some good bread.  Quick to prepare, it's a new family-favourite.

The original recipe is packed with meat and fat and is cooked slowly in a special pot.  This  version uses plant-based sausages.  Alternatively, for those wanting a whole-foods plant-based meal, omit the sausages and double up the beans.

A warming, filling pulse-rich main meal with quinoa, this has become a family favourite in our household.

With pulses (beans, lentils etc.,) being one of the healthiest, cheapest foods on earth, it's great to cook a dish that can be prepared in 10 minutes and then left to gently simmer for half an hour before quickly stirring in the quinoa before eating.  To make it even quicker you could use frozen bell peppers that have already been chopped up.

Lunch in our household has to be a quick affair.  However, during this cold weather it's so nice to have hot, freshly prepared food rather than a sandwich.

If looking to boost this meal further, you could add petits pois and broccoli.