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Simple swaps for vegan variety

Simple swaps for vegan variety

It’s easier than many people think to replace meat, egg and dairy in recipes. It also adds plant-based fibre and vitamins while lowering the fat content of many dishes – no wonder so many people choose occasional vegan dishes for health reasons.

 

  • Go nuts! Cashews, peanuts, walnuts, hazelnuts and others are a fantastic way to add robust protein and flavour to a dish.
  • Offer non-dairy alternatives to milk and cream in hot drinks, such as soya, almond or oat milk.
  • Brown rice, bulgur wheat and quinoa all bring a satisfying, filling texture to recipes.
  • Try marinated tofu or tempeh instead of non-vegan proteins.
  • Nutritional yeast flakes add the deep, umami taste of grilled cheese to meals, as well as a helping of Vitamin B12. Try it in a vegan cauliflower “cheese” made with soya milk.
  • Lentils, chickpeas, beans and edamame are full of fibre and protein and add a “meaty” depth to dishes.
  • Flax and chia seeds can be used in recipes in place of egg to bind ingredients.

 

Why go vegan?

A diet free from animal products can have a variety of benefits.

Eat for health: A balanced vegan diet includes lots of vegetables and pulses that are high in vitamins and minerals as well as fibre, iron, protein and calcium.

Go green: Eating a vegan meal also lowers your carbon footprint - rearing animals for meat or dairy requires a huge amount of land, crops, deforestation, water and transport fuel.

 

Feed the world: According to The Vegan Society, a plant-based diet requires only one third of the land needed to support a meat and dairy diet. This means more resources to share among a fast-growing global population.

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