Joined in 2023 
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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? We’ve published about 3,000 plant-based recipes through the various different Deliciously Ella platforms since I started the company, and these are five of my personal go-to’s. They’re simple, delicious, and perfect for busy weeks.”
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 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.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 Rather than counting calories or thinking about what to take out, consider what can really benefit your health by adding it in, such as nutrients, fibre, colour, freshness, flavour and vibrancy. This positive approach also leads to a more balanced attitude towards eating, which in turn reduces restrictive eating patterns and ultimately lessens the chances of periodically falling off the wagon. When chosen wisely carbs also bring with them fibre, vitamins (e.g. B vitamins) minerals (e.g. iron, calcium, magnesium) and antioxidants, all of which benefit our bodies in numerous ways. 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. Selenium (brazil nuts, brown rice) is vital for thyroid function and the liver, and folate is needed for fertility, detoxification and hormone balance.
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 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. 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? 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). 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? A lot of the traditional conversation around nutrition has focussed on what not to eat or ensuring that our calories-in don’t exceed calories-out. Much of this chatter has revolved around weight management, but whatever the motive, eating a ‘perfectly’ healthy diet all the time isn’t sustainable and doesn’t always make us healthier from a mental or physical perspective.
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