Hi all,

I hope this is the right community lol.

I've just downloaded Cronometer and I've been playing with the app to see how I can improve my diet. I was recently told I'm pre diabetic and that was my trigger.

I've settled for a decent daily menu with all the nutrients I need and I'm quite happy with it, except the huge amount of fat that I can't get rid of. I'm currently standing on around 100 grams of fat on a 2000 calories diet, and I understand that's way too much.

I feel like every thing I eat is just full of fat. Some tahini on my salad at launch, boom 30 grams. Frying an onion when making dinner, boom another 30. Some walnuts for a snack, boom 30 more. Everyone says that I should eat nuts and seeds, legumes in every meal, chia and flax, but it adds up a lot.

I think my fat is pretty high quality, less than 20 grams of saturated fat and 0 trans fat.

Is it normal? Is it possible or recommended to reduce the amount of fat in vegan diet?

Thanks in advance.

Want to make hummus but no chickpeas? Use the same technique to make it out of beans!

Recipe: https://ourplantbasedworld.com/black-eyed-peas-hummus/

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Full recipe available here.

Recipe

Ingredients:

• 4 ripe tomatoes, cut into wedges
• 1 large red bell pepper, thinly sliced
• 1 medium red onion, thinly sliced
• 120g mixed fresh olives
• A generous handful of fresh basil leaves
• 200g vegan mozzarella-style cheese, cubed
• Sea salt and freshly ground black pepper, to taste
• For the glaze:
  • 60ml balsamic vinegar
  • 30ml pure maple syrup
  • 1 tsp Dijon mustard
  • A pinch of sea salt

Method:

1. Begin by whisking together the balsamic vinegar, maple syrup, Dijon mustard, and a pinch of salt in a small bowl until well combined to create the glaze.
2. In a large salad bowl, toss together the tomato wedges, red bell pepper slices, and red onion, ensuring a mix of textures and flavors.
3. Scatter the mixed olives and vegan mozzarella cheese cubes over the salad base, adding a layer of indulgent creaminess.
4. Drizzle the balsamic-maple glaze over the salad just before serving to infuse the dish with its signature sweet and tangy character.
5. Garnish with torn basil leaves, and finish with a gentle sprinkle of sea salt and a crack of black pepper, elevating the fresh ingredients with simple but precise seasoning.

This is the risotto that I make when I am almost out of fresh ingredients, but it still makes a fantastic one! Sun-dried tomatoes give it such a flavor punch!

Recipe: https://ourplantbasedworld.com/creamy-sun-dried-tomato-risotto/

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This vegan carpaccio is so delicious. It only takes a couple of hands-on minutes plus marinating time.

Recipe: https://ourplantbasedworld.com/marinated-raw-zucchini-salad/

A delicious option for the weekend ahead!

Recipe: https://ourplantbasedworld.com/best-vegan-stuffed-shells-pasta/

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There is still room for butternut squash goodies. You'll love this creamy sauce for your pasta!

Recipe: https://ourplantbasedworld.com/roast-butternut-squash-pasta-sauce-vegan/

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Full recipe available here.

Recipe:

Ingredients:

• 400g firm tofu, pressed and cut into 1-inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 green bell pepper, cut into 1-inch pieces
• 1 yellow bell pepper, cut into 1-inch pieces
• 200g mushrooms, halved
• 12 wooden skewers, soaked in water for 30 minutes

For the Chipotle Marinade:

• 3 tbsp chipotle paste
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tbsp apple cider vinegar
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp agave syrup or maple syrup
• Salt and pepper, to taste

Method:

1. In a large bowl, whisk together the chipotle paste, olive oil, soy sauce, apple cider vinegar, minced garlic, smoked paprika, agave syrup, salt, and pepper.
2. Add the tofu cubes to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes, preferably longer for more flavour.
3. Preheat your grill or barbecue to a medium-high heat.
4. Thread the marinated tofu, bell peppers, and mushrooms onto the soaked skewers.
5. Grill the skewers for 10 minutes, turning occasionally, until the tofu is crispy and vegetables have charred edges.
6. Remove from the grill and optionally drizzle with a little more chipotle paste or olive oil.
7. Serve hot, garnished with fresh herbs if desired.

Full recipe available here.

Recipe:

Ingredients:

• 1 large cauliflower, cut into florets
• 200g plain flour
• 2 tablespoons cornflour
• 1 teaspoon paprika
• Salt and black pepper, to taste
• 240ml water
• Vegetable oil, for frying

For the sauce:

• 2 tablespoons vegetable oil
• 4 cloves garlic, finely chopped
• 1-inch piece of ginger, minced
• 2 green chillies, finely sliced
• 3 tablespoons soy sauce
• 2 tablespoons tomato ketchup
• 1 tablespoon chilli sauce
• 1 teaspoon vinegar
• 2 teaspoons sugar

To serve:

• 400g basmati rice, cooked according to package instructions
• Spring onions, sliced for garnish
• Sesame seeds, for garnish

Method:

1. Whisk together plain flour, cornflour, paprika, salt, black pepper, and water in a bowl to create a smooth batter.
2. Dip each cauliflower floret into the batter, ensuring it’s fully coated.
3. Heat the vegetable oil in a deep pan and fry the cauliflower florets until golden brown and crispy. Drain on kitchen paper.
4. For the sauce, heat oil in a pan over medium heat. Add garlic, ginger, and green chillies, and sauté for a minute.
5. Add soy sauce, tomato ketchup, chilli sauce, vinegar, and sugar. Cook until the sauce thickens.
6. Toss the fried cauliflower in the sauce until well coated.
7. Serve the cauliflower Manchurian hot over cooked basmati rice, garnished with spring onions and sesame seeds.

Full recipe available here.

Recipe: Ingredients:

• 400g penne pasta (gluten-free if necessary)
• 1 tablespoon olive oil
• 1 white onion, finely diced
• 2 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (optional for heat)
• 800g chopped tomatoes in juice (canned)
• 2 tablespoons tomato paste
• 200g vegan cream cheese
• 1 tablespoon nutritional yeast for a cheesy flavour
• Sea salt and freshly ground black pepper, to taste
• Fresh basil leaves, for garnishing

Method:

1. Cook the penne pasta in a large pot of boiling salted water according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process.
2. While the pasta cooks, heat the olive oil in a large saucepan over medium heat. Add the onion and sauté until soft and translucent, about 5 minutes.
3. Stir in the minced garlic and red pepper flakes, if using, and cook for another minute until fragrant.
4. Add the canned tomatoes with juice and tomato paste, stirring to combine. Simmer the sauce for 10 minutes until it begins to reduce.
5. Blend in the vegan cream cheese and nutritional yeast until the sauce reaches a creamy consistency. Season with salt and pepper to taste.
6. Toss the cooked penne into the sauce, ensuring each piece is lovingly coated. Heat through for a couple of minutes.
7. Serve the pasta in deep bowls, garnished with fresh basil leaves for an aromatic touch.