‘A rice bowl of marinated satay tofu’: A vegan baker’s healthy day on a plate

Georgia Irwin is a baker and author. Here, the 31-year-old shares her day on a plate.

8am My pre-made banana oat pancakes with raspberry chia jam, coconut yoghurt and a soy latte. I run a small bakery at home, so I prep meals on Sundays to keep my kitchen clean on baking days.

12.30pm A rice bowl of marinated satay tofu, cucumber, carrots, capsicum, avocado and pickled ginger with spicy vegan mayo.

6.30pm Vegetable and pasta soup filled with butterbeans, garlic, ginger and vegetables mostly grown in our garden, served with crusty sourdough bread.

8pm Leftover chocolate-chip cookies, an orange from our tree and a mug of Sleepytime tea.

Dr Joanna McMillan says:

Top marks for … Including a mix of grain foods, beans and tofu as these are all key protein sources in a vegan diet. Eating fruit and veg fresh from your own garden minimises the loss of nutrients such as vitamin C.

If you keep eating like this you’ll … Keep your risk of chronic diseases low from your plant-rich, wholefood diet. However, you are low in omega-3 fats, which are key for brain health, and as a woman you have high iron requirements that can be difficult to meet with plant foods.

Why don’t you try … Adding more plant-based omega-3s from walnuts, flaxseed or hemp seeds and consider taking an algal long-chain omega-3 supplement. Boost iron with soybeans, natto or tempeh, cashew nuts and chickpeas.

The Vegan Home Baker (Affirm Press) by Georgia Irwin is out now.

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