The Bosch Healthy Vegan recipe book is an extension of the online platform BOSH! founded by Henry Firth & Ian Theasby. Passionate about getting people to eat more plants, this cookbook was created to share what they have learned about healthy eating.
In the beginning of the book they set out lessons on both eating healthy and living healthy. They go into exercise, sleep and mental health with tips they’ve garnered over the years to improve those areas.
They also share their 5 golden rules for eating:
1. The rainbow ratio – eating 50% fruit and vegies, 25% wholegrains and 25% protein at each meal.
2. Mix up your plate – by including different plants at each meal, especially different colours, as different coloured fruits and veggies provide different nutrients your body needs. A diet filled with variety ensures you get many different nutrients.
3. Eat your greens – especially the dark greens (kale, spinach, chard) which are packed with micronutrients and phytochemicals your body loves, like antioxidants, magnesium, Vitamin C, Lutein and Fibre.
4. Aim for 80/20 – 80% healthy with 20% of treats. Having that balance ensures that most of what you eat is good for you, while allowing you to include treats without feelings of guilt.
5. Get your vitamins – ideally from food, but if you cannot speak to your doctor about supplements.
What to expect from the Recipes in Bosch Healthy Vegan
The recipes are grouped into 5 sections: lighter, greener, heartier, treats and breakfast. Some of them are vegan versions of popular classics like Caesar salad, Bolognese, pizza and chocolate mousse. Most of them incorporate flavour profiles from around the world and take Asian (tofu yakisoba), Indian (saag paneer), Caribbean (jambalaya), Mexican (tacos) and Italian (risotto) classics and recreate them to be vegan and healthier. They also use plant-based alternatives like tofu, vegan mince and sausages as well as jackfruit in recipes – teaching you how to cook them.
If you’re vegan or just wanting to add more plants to your diet, enjoy bold flavours, want to learn how to make different cuisines or want to learn how to use plant-based protein alternatives, you’ll get a lot of use out of this recipe book.
Below I’m sharing the Bosh recipe for Nasi Goreng, found in their lighter section.
Nasi Goreng is a classic fried rice dish from Indonesia. Their version is meat-free, getting that umami flavour from tomatoe puree, maple syrup, peanuts and soy sauce.
A little note on the recipe. They say it serves 2, I think it serves 4 and got 4 big bowls of Nasi Goreng. A lot of their serving sizes are big for me, but if it makes extra you’ll just have leftovers!
Nasi Goreng From Bosh Healthy Vegan
- 30 g unsalted peanuts
- 1 lime
- handful fresh parsley leaves original recipe calls for coriander. Use that if it doesn't taste like soap to you.
- 1 bird's-eye chili
- 2 shallots
- 1 large carrot
- 1 red pepper
- 200 g white cabbage
- 1 tbsp olive oil
- 1 tbsp soy sauce
- 250 g ready cooked basmati brown rice
- salt and pepper
For The Spice Paste
- 2 shallots
- 1 lemongrass stalk
- 5 cm piece fresh ginger
- 2 garlic cloves
- 2 bird's eye chillies
- 2 tbsp water
- 1 tsp tomato puree
- 1 tsp maple syrup
- 1/2 tsp sesame oil
- Make the spice paste. Peel and roughly chop the shallots. Remove the tough outer layer of the lemongrass stalk and roughly chop the tender inner layers. Peel the ginger by scraping off the skin with a spoon, then roughly chop. Peel and roughly chop the garlic. Trim the chillies. Put all the ingredients into a blender and blitz into a paste.
- Roughly chop the peanuts. Cut the lime into wedges. Roughly chop the parsley. Slice the chilli thinly. Set aside these ingredients for later.
- Prep your vegetables. Peel and slice the shallots thinly, length ways. Peel the carrot, cut in length ways into long ribbons using a vegetable peeler. Trim, halve, core and cut the pepper into strips. Halve, core and finely shred the cabbage.
- Cook the Nasi Goreng. Heat the olive oil in a wok or large frying pan over a high heat. Add shallots and fry for 2-3 minutes, stirring regularly until softened. Add the carrot and pepper and stir for another 2-3 minutes. Add the cabbage and soy sauce and stir for another 2-3 minutes. Tip the stir fried vegetables onto a plate and set aside. Return the wok to the heat, add the spice paste and stir for 2 minutes until fragrant.
- Add the cooked rice to the pan and fold it into the paste. Return the cooked vegetables to the pan and fold them into the rice until the rice and vegetables are warmed through. Taste and season with salt and pepper.
- Serve the nasi goreng topped with fresh parsley, chopped peanuts, chilli and lime.
Bosh Healthy vegan was given to us by Jonathan Ball Publishers and is available here. Jonathan Ball Publishers nor the author approved or reviewed this piece prior to publication. Opinions + images are our own.