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  • Writer's pictureJacqui Grant

Nutrition - Plant based food to nurture mind, body and soul

Connect and Grow Magazine - Edition 6 February 2024

In a world that often places unrealistic expectations on our bodies, cultivating self-love becomes a powerful act of rebellion. One profound way to honour ourselves is through conscious and intentional choices in what we eat. This article explores the concept of food as medicine, particularly focusing on the transformative effects of plant-based and gluten-free choices in fostering self-love.



The Healing Power of Food

Ancient wisdom and modern science converge in recognizing the healing power of food. Beyond merely satisfying hunger, food serves as a source of nourishment for both the body and the soul. The nutrients found in plant-based and gluten-free choices have been linked to improved physical health, enhanced mental well-being, and increased vitality.



Plant-Based Eating: A Symphony of Colours and Nutrients:

Embracing a plant-based diet is like inviting a symphony of colours onto your plate. Fruits, vegetables, nuts, and seeds burst with a diverse array of nutrients that support overall health. From antioxidants that combat oxidative stress to fibre that promotes digestive well-being, plant-based choices offer a holistic approach to self-love.


Moreover, plant-based eating has been associated with lower risks of chronic diseases, such as heart disease and diabetes. By choosing vibrant, whole foods, individuals can honour their bodies with the gift of health and vitality.



Gluten-Free Choices: Liberation for the Body:

For those sensitive to gluten or with conditions like celiac disease, adopting a gluten-free lifestyle is an act of self-love that extends beyond the physical realm. Gluten-free choices can relieve digestive discomfort, promote better nutrient absorption, and boost energy levels.


Beyond the physiological benefits, opting for gluten-free options is a demonstration of self-honour. It involves listening to the body's signals, acknowledging its needs, and responding with kindness. Choosing gluten-free alternatives becomes a celebration of individuality and a commitment to well-being.  You will be surprised at how clear your brain is, and how well you feel, adopting a gluten-free diet for 1 month.


 Mindful Eating: A Ritual of Self-Love:

The journey to self-love extends beyond the ingredients on our plates; it also involves how we approach meals. Mindful eating, rooted in the principles of self-awareness and presence, transforms the act of nourishing our bodies into a ritual of self-love.


When consuming plant-based and gluten-free meals, taking the time to savour each bite, appreciating the flavours, and expressing gratitude for the nourishment creates a mindful connection with food. This mindful approach enhances the overall dining experience, fostering a deeper sense of self-love and appreciation for the choices made.

In a world where self-love is a revolutionary act, the choices we make about food become a profound expression of honouring our bodies, minds, and souls. Embracing plant-based and gluten-free options serves as a powerful way to infuse our lives with vitality, resilience, and love. By recognizing food as medicine and cultivating mindfulness in our eating habits, we can embark on a transformative journey toward self-love, honouring the unique individuals we are.


Recipe of the month

Gluten-Free, Plant-Based Chocolate Chip Cookies -  Often, we need a little something special to nourish our minds and our souls, so I thought this month we should pop in a recipe that helps us feel comfort. 


The hint when using gluten-free flour, is to mix the flours.  This is when you get the best results.  Enjoy. 



1 cup gluten-free all-purpose flour

1/2 cup almond flour

1/2 cup coconut flour

1 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt

1/2 cup coconut oil, melted

1/2 cup maple syrup or agave nectar

1 flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water)

1 teaspoon vanilla extract

1/2 cup dairy-free ‘vegan’ chocolate chips



Preheat your oven to 175°C and line a baking sheet with parchment paper.


In a large bowl, whisk together the gluten-free all-purpose flour, almond flour, coconut flour, baking soda, baking powder, and salt.


In a separate bowl, mix the melted coconut oil, maple syrup (or agave nectar), flax egg, and vanilla extract.


Pour the wet ingredients into the dry ingredients and stir until well combined. The dough should be thick and slightly sticky.


Fold in the dairy-free chocolate chips until evenly distributed throughout the dough.

 Using a spoon or cookie scoop, drop rounded tablespoons of dough onto the prepared baking sheet, spacing them about 2 inches apart.


Flatten each cookie slightly with the back of a spoon or your fingers.


Bake for 10-12 minutes or until the edges are golden brown. Keep in mind that baking times may vary, so keep an eye on them to prevent over-baking.


Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.


Once cooled, enjoy these delightful gluten-free, plant-based chocolate chip cookies as a sweet and nourishing treat that aligns with the theme of honouring yourself through mindful food choices.


Feel free to experiment with different add-ins like chopped nuts or dried fruits to personalize the recipe to your liking!


If you are ready to embark on a plant-based diet and unsure where to start, why not book a time with Kathy.


Kathy Ashton

Registered Clinical/Medicinal Nutritionist



T: 1300 003 082 

F: (03) 8488 9934

104 Canterbury Rd, Middle Park VIC 3206

Website:  Health 104

(C) 2024 Break Free Consultancy

Disclaimer All information is correct at the time of publication

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