Veganuary can be a piece of cake: cooks and dietitians share 12 ways to make delicious plant-based food
Swap chicken for beans and avoid cheeze … From a MasterChef finalist to a maker of ready meals, high-profile vegans give their favourite recipes and tips
TL;DR
- Explore global cuisines like Japanese and Vietnamese for naturally plant-based dishes and substitutes.
- Ensure a balanced diet by including protein, healthy fats, and omega-3s; consider supplements for omega-3s.
- Incorporate a variety of colorful vegetables and seeds for diverse nutrients.
- Utilize protein sources such as tofu, lentils, beans, and tempeh, noting that the body adjusts to increased bean intake.
- Master tofu preparation for appealing texture and flavor, including freezing for a porous consistency.
- Fuel fitness with carbohydrates before endurance events and utilize plant-based protein powders for recovery.
- Substitute plant milk for eggs in baking and use oils instead of butter, adjusting quantities as needed.
- Keep snacks like nuts on hand for when plant-based options are limited.
- Acknowledge that vegan cheese has not been fully perfected, with some preferring to omit it.
- Embrace versatile vegetables like aubergine and mushrooms for various culinary uses.
- Veganize favorite meals by substituting ingredients like meat with beans and more vegetables.
- Simple weeknight meal ideas include tofu tikka masala, creamy cauliflower cheese, hearty bean dishes, and quick pot pies.
- Don't be discouraged by occasional lapses; focus on increasing plant-based food intake gradually.