Garden of Vegan’s meals are inspired by the findings of some of the world’s leading nutritional experts however, they are not in-house Nutritionist or Dietician approved. Despite this, Garden of Vegan readymade meals have an excellent nutritional profile.
Plant-based diets and meals can be lower in protein if not planned appropriately. Garden of Vegan has made a conscious effort to include adequate protein, with most meals containing more than 20g of protein per serve. The Tofu Scramble & Mash and Teriyaki Tofu provided as much as 27g per serve! Even the ‘lite’ meals which are a smaller portion, contained up to 15g of protein which is a good amount considering the serving size. The Zen Berry Chia Pudding had the least amount of protein at 11g per serve, however, if you added a serving of protein powder to this meal, you could easily increase the protein content. The protein content of Garden of Vegan readymade meals is a standout feature and outweighs what is offered by the vegan readymade meal service Herbidoor.
The term ‘gluten-free’ is associated with being a “healthier” option for many people. Whilst this is true for those who suffer from gluten intolerance and coeliac disease, gluten-free foods are not always nutritious – they are often highly processed and contribute little fibre or protein. Garden of Vegan uses high-quality sources of complex carbohydrates such as brown rice, sweet potatoes, and legumes to ensure their meals are not only gluten-free but nutritionally balanced. These carbohydrates provide a steady release of energy, as well as a large amount of fibre (up to 19g per serve). Many individuals do not consume enough fibre due to their reliance on processed foods. Fibre is an important part of our diets, promoting healthy digestion.
Garden of Vegan readymade meals are all oil-free. A ‘wholefood plant-based oil-free diet’ was a health trend a few years ago and is still followed by many people. The diet is centred around the idea that oils and some meats, grains and nuts should be reduced and/or avoided to promote weight loss and decrease inflammation in the body. Whilst oils are higher in calories and when consumed in large amounts, can contribute to weight gain and inflammation (mainly highly processed oils such as canola oil), good quality oils such as extra virgin olive oil and avocado oil have valuable health benefits. Olive oil is a large part of the Mediterranean diet which has been highly researched for its positive effects on heart health. As a Nutritionist, I steer clear of these restrictive diets as they are not sustainable for everyone and can lead to disordered eating. If you are looking to reduce your total caloric intake and consumption of processed oils (commonly found in processed foods), Garden of Vegan readymade meals meets these criteria. However, incorporating good quality oils in moderation in your diet is perfectly healthy and may even help to reduce inflammation.
All the ingredients in Garden of Vegan meals are 100% certified organic. Whilst you do not have to eat organic to be “healthy”, organic produce such as fruits and vegetables, have a better micronutrient profile (more vitamins and minerals), may have higher amounts of antioxidants and are free from herbicides and pesticides, unlike conventionally grown produce. This is another standout feature of Garden of Vegan, as no other readymade service uses only certified organic produce. Whilst the vegetables are all organic, they were included in small amounts in my meals – some meals had as little as two pieces of broccoli (barely contributing to my five-a-day target for vegetables!). Readymade meal providers Dineamic and We Feed You contained more vegetables per serve.
