PETA’s Guide to Soy- and Gluten-Free Vegan Meat Options

From peta.org

The list of delicious meatless foods keeps getting longer, and we see more gluten- and soy-free options popping up everywhere—which means it’s easier than ever to eat in a way that’s kind to animals, even when you have allergies or intolerances. Check out our list of soy-and gluten-free vegan meats to get you started, and remember, pigs, cows, and chickens are individuals who feel love and form bonds, so please leave them off your plate.

Soy-Free and Gluten-Free

• Beyond Meat products are made with pea protein. Try Beyond Beef, a great staple for DIY ground-beef recipes like tacos, meaty pasta sauces, and hand-formed meatballs. Grill the Beyond Burger and Beyond Sausage for your next backyard barbecue, and fry up the Beyond Breakfast Sausage in Classic or Spicy flavour for your next Sunday brunch feast.
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• Dr. Praeger’s makes several veggie-forward vegan burgers and snacks, including the Perfect Burger, All American Drive-Thru Burger, Mushroom Risotto Veggie Burgers, Super Greens Veggie Burgers, Crunchy Cauliflower Veggie Burgers, and Cauliflower Broccoli Veggie Fries.
• Amy’s Sonoma Veggie Burger is made from quinoa, garbanzo beans, nuts, and vegetables.
• NotCo’s NotBurger is a future-forward vegan burger patty made with plants, and it’s free of soy and gluten.
• MyFOREST Foods makes soy- and gluten-free vegan bacon from mushroom mycelium, with a perfectly crispy texture and a deep, smoky flavour.
• Prime Roots makes its products from the protein-rich root structure of fungi. It offers vegan deli meats, bacon, and pepperoni that are packed with flavour and free from the top 9 allergens.
• Actual Veggies crafts veggie burgers from whole-food ingredients such as black beans, sweet potatoes, kale, and mushrooms. All products are certified gluten-free and soy- and nut-free, but not everything is vegan, so check the labels.
• Sunflower Haché Textured Vegetable Protein has just one ingredient: sunflower seeds. You can also try the Bolognese and Chile Sin Carné varieties to make your favourite recipes while sparing animals who never wanted to be food in the first place.

Soy-Free

• Field Roast vegan meat products are all wheat- and grain-based. They specialize in links, roasts, and meatless loaves—perfect for the holidays or anytime.
• Amy’s California Veggie Burgers come in original and low-sodium varieties.
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• Seitan is a delectable meatless option made of wheat gluten. Available from many companies, it’s popular because it soaks up flavours extremely well and has a satisfying texture. You can also make your own!

Gluten-Free

• Gardein offers four gluten-free varieties: Chick’n Scallopini, Chipotle Black Bean Burger, the Ultimate Beefless Crumbles, and Garden Veggie Burger. These delectable options are made with a soy protein base and make it easy to recreate classic recipes without harming chickens or cows.
• Dr. Praeger’s veggie burgers come in black bean quinoa, California, and many more varieties.
• Amy’s Veggie Loaf is an easy-to-make meal you can find at most grocery stores. You can also opt for the low-sodium version for a healthier dinner that keeps animals safe.
• Before the Butcher’s UNCUT Plant-Based Burgers come in four varieties: Burger, Savoury Chicken Burger, Roasted Turkey Burger, and Breakfast Sausage Patty.
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• Jack & Annie’s uses jackfruit as the base for its vegan meats. From burgers to meatballs and breakfast sausage, many of the brand’s products are labelled gluten-free. Always check ingredients.
• Daring offers frozen, gluten-free chicken-style pieces made from pea protein as well as bowls and entrees. Not all of its products are vegan, so be sure to check the label before adding them to your cart.
• Textured vegetable protein (TVP) is a dehydrated soy product that looks like little flaky nuggets and is a great stand-in for ground beef. It can be rehydrated in about a minute and works well in spaghetti sauces, chili, tacos, and veggie burgers.
• Tempeh is a fermented soy product that comes in the form of a dense cake, usually found in a grocery store’s refrigerated section near the tofu. It’s perfect sliced or cubed and then steamed or fried and added to stir-fries, pasta dishes, salads, and sandwiches. Tempeh is especially delicious when smoked for a BLT … er, TLT. 😊
Try Our Smoky Breakfast Tempeh


All that said, you don’t need to buy products to make a soy- and/or gluten-free meal shine. There are countless hearty, “meaty” whole foods to choose from, such as eggplant, jackfruit, squash, mushrooms, potatoes, yams, and beans, all of which make a great base for entrées while leaving sensitive, playful cows, pigs, and chickens off of your plate.

https://www.peta.org/lifestyle/food/guide-soy-gluten-free-meatless-meat/?pl=10_10_0 

UK: This new luxurious vegan chocolate box is the ultimate gift for chocolate lovers

From veganfoodandliving.com

The new Pinky Bow Treats box is Catherine’s Originals’ first luxury chocolate gifting collection, featuring 15 handcrafted vegan chocolates including peanut butter cups, caramels, creamy centres and a Baby O’bar

Independent vegan chocolate brand Catherine’s Originals has expanded its range with a new luxury vegan chocolate box designed for gifting, or keeping all to yourself!

Called Pinky Bow Treats, the new cloud-shaped box contains 15 handcrafted chocolates, ranging from peanut butter cups and soft caramels to fruity creams and an exclusive miniature version of the brand’s popular O’bar.

It marks the first time Catherine’s Originals has created a chocolate collection specifically with luxury gifting in mind, with the brand suggesting it as an alternative to turning up to a dinner party with the customary bottle of wine.

Despite the more grown-up gifting credentials, there’s still plenty of the playful personality Catherine’s Originals has become known for, right down to the name.

‘Pinky’ was founder Catherine Dodd’s childhood nickname, while ‘Bow Treats’ reflects the idea of presenting someone with a special box of treats wrapped up like a gift.

Photo © Catherine's Originals

What’s inside Catherine’s Originals Pinky Bow Treats?

The new selection contains five different vegan chocolates, including some flavours requested by the brand’s community of ‘Choco Lovers’.

Each £16.95 box contains six Peanut Butter Cups, made with creamy peanut butter encased in vegan milk chocolate, alongside two white chocolate Mango Creams and two Chewy Cherry chocolates with sour cherry centres.

There are also four Caramel Ganache chocolates, combining silky chocolate ganache with a soft caramel, and one Hney, Hney, H*ney Baby O’bar.

The latter offers chocolate fans the chance to try a miniature version of one of Catherine’s Originals’ O’bars, which combines its signature vegan milk chocolate with almond pieces and vegan honeycomb.

All 15 chocolates are vegan and gluten-free, and the collection is made without palm oil. The chocolates are handcrafted in small batches at Catherine’s Originals’ West Sussex factory using sustainably sourced cocoa, while the box comes in plastic-free packaging.

Pinky Bow Treats is Catherine’s Originals’ first luxury gifting collection, featuring 15 handcrafted vegan chocolates made at its West Sussex factory. Photo © Catherine's Originals

From homemade chocolates to award-winning vegan brand

Pinky Bow Treats is the latest launch from a business that began with founder Catherine Dodd’s frustration at the vegan chocolate options available to her.

Catherine became vegan aged 12 and, after years of feeling left out of the excitement of traditional chocolate selection boxes, decided at just 18 to create her own.

“I wanted to create the kind of chocolate that would make people close their eyes in bliss,” Catherine previously told Vegan Food & Living. “The kind of chocolate you can unwrap with excitement, no matter the occasion.

“And I wanted everyone to be able to enjoy it, not just vegans.”

Catherine’s Originals officially launched in 2021, with Catherine initially developing recipes and handcrafting chocolates from her kitchen. By the end of that year, she had created her first vegan Selection Box, selling 650 boxes in just three days.

Since then, the independent brand has moved into its own West Sussex chocolate factory and expanded its range beyond the original Selection Box, with launches including its chunky O’bars, Baby O’bars and seasonal chocolate collections.

The brand’s success has also earned it recognition at the Arun District Business Awards, where it picked up three accolades: New Business of the Year, Green Business of the Year and Entrepreneur of the Year for Catherine.

Pinky Bow Treats is available now from the Catherine’s Originals website.

BUY PINKY BOW TREATS HERE ⇨

 

https://www.veganfoodandliving.com/news/catherines-originals-pinky-bow-treats-vegan-chocolate-box/

The mistakes new vegans make in the first few months, and how a dietitian says to avoid them

From creators.yahoo.com

By Robin Raven

From ramping up fibre too fast to forgetting vitamin B12, here's what to watch for, plus the simple fix for each

Going vegan is more popular than ever. The Academy of Nutrition and Dietetics reports that interest in plant-based eating keeps growing and that appropriately planned vegan diets are nutritionally adequate and rich in fibre and phytochemicals. Veganism means leaving out all animal products, the fullest version of plant-based eating, as The Vegan Society defines it as excluding anything derived from an animal. Getting started comes down to a few smart habits, so I asked Sarah Glinski, RD, a registered dietitian who works with clients on gut health, how to sidestep the common beginner mistakes and enjoy being a vegan from day one.

Trying to go fully vegan overnight

"The most common mistake I see people make when transitioning to a plant-based diet is trying to overhaul their entire diet at once," Sarah Glinski said. "This can quickly lead to overwhelm, which may end in people giving up."

The fix is to lower the stakes and let the change happen in stages. "Instead of going 100% plant-based immediately, try starting with 'Meatless Mondays' or 'plant-based before dinner' as a way to gradually transition your diet," she suggested.

Ramping up fibre too fast

Fibre is the goal, but adding it slowly gives your gut time to adjust and keeps the bloating at bay.

(Chatham172 / Shutterstock.com)

Vegan diets are rich in fibre, which is much of the point, though your digestive system needs time to adjust to the jump. Push too hard, too soon, and the discomfort can feel like a verdict on the whole way of eating.

"Increasing your fibre intake too quickly can cause uncomfortable digestive symptoms like gas and bloating, which some people mistakenly interpret as their bodies not being able to handle a plant-based diet," Glinski explained.

Easing the amount up over a few weeks, paired with plenty of water, gives your gut bacteria the time they need to adapt.

Worrying about protein on a vegan diet

Spread protein across the day with a mix of legumes, tofu, and whole grains like quinoa, and the numbers add up.

(New Africa./ Shutterstock.com)

The protein question dominates almost every conversation about going vegan, and it rarely deserves the airtime.

"Many people believe they won't get enough protein on a plant-based diet, but in my experience, this typically isn't the case for people with normal protein requirements," she noted.

Whole grains pull more weight here than most new vegans expect. Harvard's The Nutrition Source confirms that one cup of cooked quinoa supplies about 8 grams of protein and counts as a complete protein, containing all nine essential amino acids the body cannot make on its own.

"For example, one cup of cooked quinoa contains 8 grams of complete protein, meaning it contains all nine essential amino acids," Glinski pointed out. "While 8 grams may not seem like a lot, when combined with other plant-based proteins, it adds up."

Forgetting to plan for vitamin B12

Vitamin B12 comes only from animal foods or fortified products, so fortified nutritional yeast earns a spot in a vegan kitchen.

(New Africa / Shutterstock.com)

If protein is the worry new vegans can usually set aside, B12 is the one they should take seriously. It is the single nutrient a vegan diet cannot reliably supply on its own.

"Anyone following a strict plant-based diet will need to rely on fortified foods such as nutritional yeast or certain breakfast cereals to meet their daily B12 requirements," Glinski cautioned. "If you don't eat these fortified foods, you will likely need to take a vitamin B12 supplement."

Because the body holds such a large reserve, the consequences of skipping it can stay hidden for a long time. "Vitamin B12 deficiency tends to show up months or even years after starting a plant-based diet," she observed. "This is because the body stores a large amount of vitamin B12, primarily in the liver, so it takes a while for symptoms of deficiency to appear."

One seasoning does a lot of the work here, as long as you confirm it is the fortified kind, since plain nutritional yeast is not always a B12 source.

"One easy fix is to sprinkle nutritional yeast, which has an umami flavour and is fortified with vitamin B12, on your meals," Glinski shared. "Just one tablespoon contains more than your daily requirements, making it an easy way to meet your B12 needs on a plant-based diet."

Relying on processed vegan meats and cheeses

Vegan cheeses can be a delicious part of a plant-based diet, but they are not great as an everyday staple if you're on a budget.

(Pilar Picas / Shutterstock.com)

"One mistake I commonly see even among experienced plant-based eaters is an overreliance on ultra-processed plant-based foods," Glinski said.

The issue is what those products add up to over a week of meals. "While I'm a firm believer that all foods can fit into a balanced diet, an overreliance on ultra-processed plant-based foods can lead to excessive sodium intake and inadequate fibre intake," Glinski explained.

Her recommendation keeps the convenience products in the rotation while shifting the foundation toward whole foods.

"While there's nothing wrong with using 'mock' products, I recommend choosing less-processed options like legumes, tofu, and plant-based milks," she added. "They also tend to be cheaper, which is a nice bonus if you're on a budget."

Eating plenty but missing key nutrients on a vegan diet

Feeling full and being well-nourished are different things, and a vegan diet built on processed foods can deliver one without the other.

"A high-calorie diet isn't necessarily nutritionally complete, and many people eating a lot of highly processed foods, including plant-based options, may be missing out on important fibre and micronutrients like iron and vitamin B12," she said.

There are everyday signals worth paying attention to. "If you're consistently tired, run-down, have trouble concentrating, or get sick easily, it could be a sign that you're missing out on micronutrients and fibre," Glinski noted.

The fix that solves the most: focus on what you can add

Rather than focusing on a list of foods to give up, Glinski reframes the choice to go vegan around what goes onto the plate.

"I recommend an approach that adds rather than subtracts," Glinski explained. "Ask yourself what you can add to a meal to increase the beneficial effects of plants."

That can look as simple as bulking up dishes you already make. The payoff tends to show up quickly, and it's the change she finds most rewarding to watch.

You may experience better digestion and energy levels, according to Glinski. The fibre alone is worth the effort for most people, since a 2017 analysis cited by the American Heart Association found that roughly 95 percent of American adults and children fall short of recommended fibre intake, a gap she sees plant foods close fast. 

Frequently asked questions for new vegans

What can't you eat on a vegan diet?

The Vegan Society defines a vegan diet as one that excludes anything derived from an animal. In practice that means no meat, poultry, fish, or seafood, and no dairy, eggs, or honey. It also reaches less obvious ingredients, and some people avoid certain sugars and food colourings made with animal products. Whole plant foods, legumes, grains, nuts, seeds, fruit, and vegetables make up the core of what stays on the menu.

Is honey vegan?

No. The Vegan Society explains that honey is an animal product that vegans avoid, since bees produce it for themselves rather than for humans. Common swaps include maple syrup, agave nectar, date syrup, and molasses, all of which work in most recipes that call for honey. 

Do vegans need protein powder?

For most people, no. The Academy of Nutrition and Dietetics holds that appropriately planned vegan diets are nutritionally adequate, and that protein from a variety of plant foods eaten across the day typically meets or exceeds what the body needs when calorie intake is sufficient. A plant-based protein powder is more of a convenience than a requirement, though it can help people with higher needs, such as very active adults and athletes, reach their targets more easily. 

Are there hidden animal ingredients to watch for?

Yes, and label-reading becomes second nature quickly. Healthline notes that ingredients like gelatine, carmine, shellac, casein, whey, and lactose are animal-derived and show up in foods you might not expect, from gummy candies to some chips and drinks. Try checking labels, or looking for a certified vegan logo, to take the guesswork out of shopping.

https://creators.yahoo.com/lifestyle/story/the-mistakes-new-vegans-make-in-the-first-few-months-and-how-a-dietitian-says-to-avoid-them-170617039.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAN5Zj-Pjpj0bJrdtEPTGwt_DLj1H0kv79sui_4N8jt1528maWHQ-PEXCsEN3hGhsq1gyM4K4T3XVFOzvba5yq9RJ8unv6FtnMHjz6M74OhwZ3YcFvF6_BYgL7WEFdjCsIM3F_LAdgdreO1XxVqN2znmCgeRXVdzzryQ5idt5xHep