资源环境科技发展态势分析平台

More of us are going plant-based than ever before.

More of us are moving to a plant-based diet than ever before.

A 2019 Roy Morgan study found 2.5 million Australians (or 12.1 per cent of the population) have diets where their food is all or almost all vegetarian. It’s increased from under 2.2 million (or 11.2 per cent of the population) in 2014 and 1.7 million (or 9.7 per cent) in 2012.

Furthermore, the ABC found  1 per cent of their survey respondents identified as vegan. This means they do not eat any animal products as well as meat.

As a result, there’s a huge demand for plant-based alternatives. You can see this at your favourite restaurants or even at your local Hungry Jack’s.

So what happens if you want to go low-carb on a plant-based diet? We’ve previously outlined the benefits of going low-carb, especially for those who have diabetes. Luckily our dietitians have the answer. And it isn’t salad.

Our Low-Carb Diabetes Diet & Lifestyle Solution book has a variety of plant-based options for those who are looking to reduce their carbohydrate intake without eating meat. And they’re packed with protein, meaning you can stay fuller for longer.

Don’t believe us? Here’s an example. And you can test it out for your Christmas lunch!

Thai mushroom stir-fry with cauliflower omelette rice

Serves: 4

Preparation: 25 minutes | Cooking time: 10 mins

Ingredients

• Olive oil spray, for cooking
• 12 x 55 gram eggs, whisked
• 500 grams fresh cauliflower rice
• 2 tablespoons sunflower oil
• 2 tablespoons fresh Thai herb paste
• 600 grams mixed mushrooms (field, portobello, shiitake, button), thickly sliced
• 2 bunches (6 pieces) baby bok choy, leaves separated
• 1/2 cup coriander leaves

Method

• Lightly spray a large non-stick frying pan with the olive oil and heat over high heat.
• Add one-quarter of the whisked egg and swirl to coat the base of the pan. Cook, untouched, for 2 minutes or until the egg has just set. Carefully slide the omelette onto a board.
• Repeat with a little more oil spray and the remaining egg to make four omelettes in all.
• Roll up each omelette to form a log and slice into rounds. Set aside.
• Lightly spray the pan with a little more olive oil, add the cauliflower rice and cook, stirring occasionally, for 2 minutes or until heated through.
• Return the egg strips and toss through, then remove the pan from the heat.
• Meanwhile, heat the sunflower oil in a large non-stick wok over high heat. Add the herb paste and mushroom and stir-fry for 1 minute.
• Add the bok choy and 2 tablespoons water and stir-fry for 2 minutes or until just tender.
• Divide the cauliflower omelette rice among bowls and top with the mushroom mixture.
• Sprinkle with the coriander and serve.

Extract from The CSIRO Low-Carb Diabetes Diet & Lifestyle Solution by Professor Grant Brinkworth and Dr Pennie Taylor. Macmillan Australia, RRP $36.99. Photography by Rob Palmer.

Share this

Tags

• Diets, 
• Health, 
• Low carb, 
• Nutrition

While you’re at it…

What makes a specialty coffee taste good? The science behind your morning cuppa

• Farming
• Health

Clean reading: how to spot a fad diet

• Health

24 things you didn’t know about CSIRO (that could help you win the next trivia comp)

• About Us