Start 2015 with a bang by taking a vegan pledge for the month of January. A vegan diet will not only boost your health but also help lighten your carbon footprint. By not eating meat, fish, dairy and eggs you will also lead a more compassionate lifestyle towards farmed animals.
Had you asked me about vegan cooking a few years ago you would probably have been met by a sceptical face. What a difference the past 24 months have made! Vegan cooking and vegan baking have presented some exciting challenges but so many rewards as well. Cutting down dairy and animal proteins has greatly improved my digestion and energy levels.
If you believe that vegan food is boring and unappetising, it’s time to have a rethink. Vegan cuisine is exciting, delicious, healthy and can rival any non-vegan option. Browse my vegan recipe collection for some inspiration.
Below I have compiled a list of products that will help you go vegan this January. Don’t hesitate to add in the comments box below anything I have forgotten.
BEANS & PULSES
High in Protein, Iron, Magnesium, Zinc and fibre beans & pulses are a real staple for a vegan diet.
- Lentils – Puy Lentils, Green Lentils, Red Lentils
- Beans – Red Kidney Beans, Pinto Beans, Black Beans, Borlotti Beans, Cannellini Beans
Grains are also a great source of vegetable proteins and another staple of the vegan diet.
- Rice – Wild Rice, Brown Rice, Black Rice, Arborio, Basmati, Jasmine and Red Rice
HIGH PROTEIN FLOURS
Replacing plain flour with high protein flour is a simple way to add healthy low fat protein to your cooking or baking.
- Soya Flour
- Chickpea / Gram Flour
- Amaranth Flour
- Teff Flour
- Wholewheat Flour
- Buckwheat Flour
NUTS & SEEDS
Nuts & Seeds are high in minerals, essential fatty acids, protein, fibre, antioxydants. Add them to your baked goods, sprinkle them on salad/cereals or simply eat them on their own for a healthy snack.
- Pumpkin Seeds
- Sunflower Seeds
- Hemp Seeds
- Sesame Seeds
- Flax Seeds
- Chia Seeds
Non dairy milks are not only delicious but also easier to digest than their dairy counterpart. They are generally lower in fat than cow’s milk and depending on the brand you can find them fortified in calcium, vitamin D and vitamin Bs.
Hemp, rice, oat and soya milk are very versatile and can be used for savoury and sweet dishes. I prefer almond milk on cereals or in cakes while coconut milk is a star ingredients for curries, soups and baked goods.
- Coconut Milk
- Almond Milk
- Hemp Milk
- Rice Milk
- Oat Milk
- Soya Milk
- Soya Cream
- Soya Yoghurt
Look out for vegetables that are high in calcium, iron and protein such as:
- Dark Greens – Kale, Watercress, Broccoli, Collards, Spinach, Mustard Greens
- Brussels Sprouts
- Butternut squash
- Sweet Potato
- Nutritional Yeast – strong flavour it is a popular substitute for cheese.
- Dairy Free Butter
- Jus-Rol Puff Pastry & Shortcut Pastry
- Egg-Free Pasta & Noodles – Soba Noodles, Wheat Pasta, Stir Fry Noodles
- Agave Syrup
- Orange Juice
- Peanut Butter
- Dry Fruits – Raisins, Prunes, Figs and Dried Apricots
- Soy Sauce
- Vegan Pesto
- Oils – Extra Virgin Olive Oil , Vegetable Oil, Sesame Oil.
- Vinegars – Rice Vinegar, Cider Vinegar.
- Vegetable Stock Cubes / Powder
- Spices – Curry Powder, Turmeric, Coriander, Cumin, Nutmeg, Mustard Seeds, Cardamom, Pepper, Cloves, Chilli, Paprika etc…
- Preserved Lemons
- Jar of Roasted Peppers
Cooking without eggs and dairy requires a few essentials to make your vegan baking a success.
- Baking Powder
- Bicarbonate of Soda
- Dairy Free Chocolate
- Cocoa Powder
- Cider Vinegar
- Ground Chia Seeds – egg replacer
- Ground Flax Seeds – egg replacer
- Banana – egg replacer
- Carrot – egg replacer
- Apple Sauce – egg replacer
- Dairy Free Milk (see above)
- Vegetable Oil
- Dairy Free Butter
- Agar Agar
- Guar Gum