Topping suggestions for meals
A perfect way to add flavour and increase your intake of healthy nutrients and anti-oxidants.
- Nuts – adds protein and healthy fats to your meal, try cashews, almonds, walnuts etc on top of anything! Pasta, stir fry, salads, etc
- Oils – adds healthy oils which are best not heated, try hemp, walnut, flaxseed, or olive oil
- Seeds – pumpkin or sunflower seeds can be thrown into porridge or added to salads, wraps or just about anything. You can toast them first for amazing flavour (just a minute or two in a dry non-stick pan). Other seeds to try are hemp or flax seeds.
- Flax seeds or flax powder (linseed) – great daily addition to get your healthy omega-3 fats.
- Tahini – Tahini is an amazing and versatile superfood that is now common and inexpensive. It is just sesame seeds (good source of calcium), that have been lightly toasted, stone ground, blended and bottled.
Hulled will be easier to pour, unhulled has not had the shell removed and has higher calcium and fibre. Great drizzled on top of vegetable stir fry, or thrown into smoothies.
Also a great dressing incgredient, (blend with olive oil, lemon juice, maple syrup, ginger, garlic and miso paste, or google for recipe ideas).
- Hummus – great on top of, well anything! Soooo good for you, chickpeas are packed with iron, protein, fibre and calcium. The best and cheapest hummus is homemade and you won’t regret mastering this and always having it on hand (takes 5 minutes to throw together and blend).
Dollop hummus on top of steamed vegies, rice and beans and you have a practically perfect meal!
Great on top of nachos, inside wraps, thrown on to your buddha bowl creation, on pita, for lunch on toast with tomatoes – the list goes on…
- Nutritional yeast – is a vegan’s cheeky cheese hack! It adds a cheesy flavour on top of pasta or in dips. If you make your own creamy cheesy sauce this is delicious added in. Adds a punchy, cheese flavour to anything.
- Vegan cheese/vegan parmesan – see our dairy alternatives section
- Sriracha sauce or sweet chilli sauce
- Soy sauce – or tamari for gluten free. Great in dressings or stir frys.
- White pepper
- Lemon juice – a healthier dressing base.
- Aioli – vegan aioli is available in supermarkets or make your own. It’s so quick and quite satisfying to rustle this up!
1/2 cup soy milk, unsweetened
1 cup sunflower oil
1 TBs apple cider vinegar
1 tsp salt
1 garlic clove, minced
1/2 TBs wholegrain mustard
Put all ingredients except oil into open blender and add the oil slowly (or use a stick blender).
- Pesto – readily available vegan versions in supermarkets, or easy as to make your own! If making at home, you can throw in spinach or kale as the base (great for nutrition) and add walnuts as cheaper than pine nuts. Angel vegan parmesan goes well in home made pesto.