Despite the increasing number of people moving towards a plant-based diet, there are no clear, evidence-based mainstream books to help anyone looking to adopt this way of eating - either for themselves, or for their family. It can be overwhelming to switch to a plant-based diet, and you may have no idea where to start. Thankfully Ella Mills and her team at deliciously ella have done all the research for you. This book demystifies going plant-based, making it as easy, clear and delicious as possible, and features 100 new recipes to get you started on your plant-based journey. 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. 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 One of the benefits of eating a plant-based diet is that it is naturally rich in many of these micro-nutrients. However, there are some that do require attention as outlined below. 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.

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? These are two lesser-known nutrients that we should all be aware of. Around 90% of adults in the UK don’t reach the daily recommended levels of choline, and this is especially important for pregnant women as they require higher levels. Owing to its involvement in methylation reactions that help to support DNA formation, detoxification and fertility, choline is extremely important for our bodies. It’s also needed to keep the brain healthy and to support concentration, memory and mental agility. 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. It was a long project. When I started Deliciously Ella over 10 years ago [publishing plant-based recipes online] it was still very niche. Now 48% of the population are buying plant-based food products on a regular basis. A huge number of young people want to be flexitarian, vegetarian or plant-based and parents are thinking, ‘What do I do?’ What are the biggest misconceptions about plant-based eating? 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.Disclaimer: Certain supplements are used for different reasons and a one-size-fits-all approach shouldn’t be adopted. In addition, pregnant women and anyone on medication should always consult a doctor before embarking on a new diet or supplement programme. As with all information on Deliciously Ella, this is no substitution for individual medical or nutritional advice. Relevant Links 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. 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.

The average adult requires 45g - 60g protein per day if they aren’t active. Those who are very active, do rigorous training programmes, are pregnant/breastfeeding, have specific health concerns or are elderly may require more. 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? Saying this, topping up iodine levels is easy – seaweed, samphire, green beans, kale, spring greens, watercress, strawberries and potatoes with their skin on are all sources, with seaweed being especially rich in iodine. We need to get 140μg (micrograms) per day. Conclusion Selenium (brazil nuts, brown rice) is vital for thyroid function and the liver, and folate is needed for fertility, detoxification and hormone balance.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. 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?