Simple swaps

Looking for ways to reduce ultra-processed foods in your diet? Try these tasty recipes for wholesome alternatives from top nutritionist Rhiannon Lambert, and you'll never look back!

- Rhiannon Lambert

Swap soggy sandwiches for

Rainbow rice bowl

This is a very substantial dish, packed with a host of health-boosting ingredients. It's also super-adaptable, so feel free to add or swap in some of the optional additions listed below to adapt it to your tastes and add some variety to your weekly lunches.

SERVES: 2

PREP TIME: 15 minutes

COOK: 15 minutes

NUTRITIONAL INFO PER PORTION:

Fibre 12g

Protein 14g

Plant Points 10.25

● 100g long-grain brown rice

● 1 large carrot, peeled and julienned or grated

● 2 medium cooked vac-packed beetroots, sliced

● 1/3 cucumber, sliced into half moons

● 1 avocado, peeled, de-stoned, and sliced

● 8 radishes, sliced

● 4tbsp kimchi or sauerkraut

● 3tsp toasted white or black sesame seeds

● 2 spring onions, finely sliced

For the dressing

● Juice of 1 lime

● 1tsp brown sugar or maple syrup

● 2tbsp tamari or soy sauce

● 2tbsp extra-virgin olive oil

● 4tsp sesame oil

1 Cook the rice according to the packet instructions. Drain into a sieve, then place the sieve on top of the now empty pan, cover with a tea towel and leave to one side to steam dry.

2 Meanwhile, prepare the vegetables and whisk together the dressing ingredients.

3 Pile the rice into a bowl (either still warm or room temperature), then add all the vegetables and the dressing. Toss well, then scatter with the sesame seeds and spring onions.

Optional additions

● Wilted baby spinach (or frozen and defrosted spinach)

● Sliced red pepper

● Shredded red cabbage

● Roasted tofu cubes

● Spicy mayonnaise (combine good quality mayo with some lime juice and your favourite hot sauce)

● Boiled eggs

● Grilled chicken

● Tuna