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Plant-based refers to a diet rich in simple, natural, wholefood ingredients such as beans, nuts, seeds, fruits and vegetables. It’s a diet rather than a lifestyle. [Whereas] the term vegan has ethical origins and refers to the way you live your life way beyond what’s on your plate. We know that navigating all of this information and translating it into what we should actually be eating can feel confusing and overwhelming. But the truth is that eating well doesn’t have to be complicated, boring, difficult or expensive - once you have the foundations in place, it gets easier and easier to make positive choices and to really feel the benefits. To guide you on this journey, we’ve created a breakdown of the key pillars of a balanced diet. 1. The importance of "positive" nutrition
I love that this is no longer considered niche or unconventional and I’m able to share what we do – making simple, natural, plant-based food accessible and delicious – more widely. How do you explain the difference between “plant-based” and “vegan” diets? Taking the long view is a good idea with nutrition because what we eat over months, years or a lifetime is really what makes the difference and ultimately contributes to a more rounded and healthier attitude towards food (and life!). All fruits contain natural simple sugars (as do most vegetables, usually to a lesser extent) but they also contain fibre, vitamins, minerals, phyto-nutrients and water, which makes them highly nutritious as well as delicious. We hear about fruit being too sweet and therefore something to avoid, but a modest amount of fruit (1-2 pieces per day, ideally in their whole form) should form part of a healthy diet.
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Iron comes in two forms in our food: ‘haem’ iron is only found in animal sources and is easily absorbed, whereas non-haem iron is found in plant sources and isn’t absorbed as efficiently, so we need to be conscious of eating enough iron-rich foods to keep our levels high enough. That being said, it's a mineral that many people are deficient in no matter what diet they follow, so eating enough iron is something we all need to be conscious of. If you’ve come to Deliciously Ella to find recipes and inspiration for plant-based eating, chances are that you already know that what we eat has a huge impact on health and wellbeing. There is a vast body of scientific evidence demonstrating just how life-changing a balanced diet can be in terms of how we feel on a day-to-day basis (energy levels, mood, sleep, digestion, hormone balance) as well as on our overall physical and mental long-term health. The founder of Deliciously Ella, 31, on plant-based food and moving in with her now husband a week after dating. How did your new book, How To Go Plant-Based, come about? There has been a lot of fear around fat for decades, but our bodies need a constant supply of the right types of fat to stay healthy. Healthy fats work to support our mood, memory, hormone balance, immunity, cardiovascular health and joints, as well as helping to keep skin glowing and hair glossy, so we want a good amount of the right types of fat. Micronutrients are vitamins, minerals and antioxidants and are needed in smaller quantities but work in synergy with macronutrients around the body. The benefits of these nutrients are truly universal; they are needed to drive millions of physiological reactions, ensuring that every organ and system functions optimally. For example:
The one type of fat that we should be avoiding where possible is trans-fat (or ‘hydrogenated’ fat). This tends to be ultra-processed or heated to a very high temperature and is often found in ready meals, shop-bought cakes, pastries and deep-fried foods. These have been shown to contribute to inflammation, low mood, cardiovascular diseases and maybe detrimental to long-term brain health.Iron requires vitamin C for absorption, so having vegetables or fruit alongside grains and nuts is recommended and it’s worth noting that tea and coffee can reduce absorption of iron, so leaving space between these drinks and meals can help. How to Go Plant-Based is not just filled with family-friendly recipes, it's also a practical guide incorporating Ella's own journey, alongside scientific research and data, plus insights and information from plant-based experts, including doctors and nutritionists. Ella debunks the common myths surrounding eating a plant-based diet, shares her experiences of cooking for her family and emphasises the importance of making a plant-based diet accessible to everyone - for health, wellbeing, and the planet. Our bodies need some carbs to stay healthy. Eating enough of the right types of carbs each day keeps us energised, fuels our muscles, supports our gut and keeps us mentally sharp. This is because when carbs break down they provide the body with glucose, which is the main fuel source for all of our cells. Our brain in particular relies on glucose and it consumes around 400 calories worth per day. This is why when we cut carbs out, we can struggle with memory and concentration or feel crabby.
Iron has many important roles in the body. It’s crucial for energy, hair health, thyroid health, immunity and brain function. About 70% of your body’s iron is found in red blood cells where it binds and transports oxygen around the body – this means that if levels drop you can really notice it. Typical symptoms include low energy, feeling dizzy/faint, struggling with exercise and concentration. Because of menstruation and childbearing, women have a higher risk of deficiency and therefore need to eat more (around 14g/day) than men (around 9g/day). Omega 6 (aim for around 2 sources per day) – nuts, seeds, avocado, cold pressed vegetable oils such as linseed, sesame seeds. Vitamin E is one of many anti-oxidants in the body that helps to keep our cells healthy, brightens our skin, slows brain ageing, supports detoxification and feeds our gut bacteria. Selenium (brazil nuts, brown rice) is vital for thyroid function and the liver, and folate is needed for fertility, detoxification and hormone balance.
Summary
Ella with her seventh book How To Go Plant-based (Picture: Supplied) In 10 years you’ve started four businesses, have 40 products in seven countries, written seven books, had two kids, moved house and offices. How are you still standing? Calcium is required structurally by the body for bones and teeth, but also keeps our blood at the right pH and is needed for muscle contractions. We tend to associate calcium-rich foods with dairy products, but plant-based foods contain equally good levels of calcium meaning it isn’t difficult for vegans to get enough, as long as you’re eating a variety of different foods. Trans fats (limit where possible): vegetable oils (e.g. corn oil) margarine, shop-bought cakes, confectionery, pastries, muffins, and anything cooked at very high temperatures using vegetable oils such as deep-fried food. 3. Micronutrients
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