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.