Vitamin B12 is lacking in most plant-based diets and can cause serious symptoms if it isn’t dealt with
Have you recently switched to a plant-based diet? If not, somebody you know probably has: the number of vegetarians and vegans is rapidly increasing, with an estimated 7 per cent of people in the UK and 5 per cent in the US now going meat-free. But for this ever-growing group, there is a double-edged sword to grapple with – a diet that is kind to the planet, but equally one that is less kind to your immune system.
And that's a big problem. Also known as cobalamin, B12 is a key vitamin in blood cell formation, cell metabolism, nerve function and the production of DNA. It is needed by every cell in your body in other words. An unsung hero, life without the micronutrient can have dire and lifelong, irreversible neurological effects.
While supplements and certain foods can help fix the problem, an unregulated market and lack of clear research make the situation somewhat cloudy. So what's the best solution? Here's what the science says...
The high risks of vitamin B12 deficiency
The problem is that Vitamin B12 specifically is only found in animal-based products. That includes fish, meat, poultry, eggs, milk and other dairy products. Beef and fish in particular have high numbers of B12, as does lamb liver (which contains over 3,000 per cent of your RDA).
Animals often get it from eating bacteria-laden manure and unsanitary water sources, synthesising them and then absorbing B12. Humans can't absorb B12 from bacteria (and we don't recommend you try).
But even if you are eating meat, it can be easy to not get enough. For instance, the vitamin can only be found in low numbers in chicken breasts and most pork – you'd need to eat 24 slices of bacon a day to reach the 2.4mcg (0.0000024 grams) of vitamin B12 recommended a day. And while B12 is found in dairy products, it is much less concentrated, only offering trace amounts of the vitamin.
There is some evidence that certain mushrooms, algae and similar food sources can contain vitamin B12. However, researchers point out that it is simply not reliable enough as a single source. Of the plant-based foods that could be used for vitamin B12, nori (seaweed) is the most suitable.
The more ethical a diet, the higher the risk of vitamin B12 deficiency. - Credit: University of Surrey
In short, if you're not eating meat (or the right kind of meat), it can be easy to miss your daily B12 target. And a body lacking in this key vitamin is at risk of folate-deficiency anaemia. This is a condition caused specifically by vitamin B12 deficiency in which the body does not have enough healthy red blood cells and can’t properly provide oxygen to body tissues.
Symptoms include rapid breathing and shortness of breath, headaches, indigestion, loss of appetite, vision problems, diarrhoea, incontinence, mild depression and anxiety, and memory problems.
But that's not the most worrying part. “When you develop this clinical deficiency, the system which allows the body to absorb B12 and internalise it is effectively knocked out,” says Dr Kourosh Ahmadi, a reader in precision nutrition and expert on vitamin B12 from the University of Surrey.
“When that happens, an individual won’t benefit from supplements or food because they lack the mechanism to internalise the vitamin. The only solution is to inject vast amounts of vitamin B12 straight into the muscles.”
Depending on how long it has taken to get a diagnosis and begin therapy, some of these symptoms, particularly the neurological ones, can’t be reversed. At this stage, no number of injections can adequately respond to it.
“There is an 8-12 week window after symptoms appear of giving every other day injections to get someone’s physiological symptoms back to a functioning level. Once you pass that, there is good evidence to suggest that symptoms similar tolong COVIDwill become entrenched with no cure,” says Ahmadi.
There are even greater concerns for someone going through pregnancy. Lack of vitamin B12 can increase the risk of a baby developing a birth defect known as a neural tube defect. This is when the neural tube (a small channel that eventually becomes the brain and spinal cord) doesn't close, leaving it vulnerable to damage from amniotic fluid.
Currently, there are no UK guidelines regarding the treatment of Vitamin B12 deficiency during pregnancy and no specific dosing recommendations as of yet. However, pregnant women are told to try and get roughly the same amount of Vitamin B12 as required for all adults.
How can plant-based diets get vitamin B12?
So if there is a crucial vitamin that is only found in animals, what should vegetarians and vegans do? Start eating meat again?
“Unfortunately, there is little to no research in this area right now, but the current advice for vegan diets is that you should be taking daily vitamin B12 supplements. The important part here is to find the right type,” says Ahmadi.
“Ninety per cent of Vitamin B12 is produced in China, which has made it very expensive to manufacture since COVID. The problem is that it is only expensive if it is produced correctly. There are loads of Vitamin B12 supplements on the market, ranging from the incredibly cheap up to the vegan-friendly options which are usually pretty expensive.”
To make vegan-friendly supplements, the bacteria animals eat are cultivated in large tanks to mimic their natural environment. Once the bacteria creates vitamin B12, it is separated from the culture and purified.
So how do you find good supplements? The current advice is to look for GMP (Good Manufacturing Practice) labels – a standard backed by the United Nations. These are likely to be slightly more expensive but they have been guaranteed in their effectiveness.
Along with regular use of effective Vitamin B12 tablets, anyone on a plant-based diet is also recommended to utilise fortified foods. These are products where manufacturers have added additional micronutrients into their products during production. This includes a variety of alternative milks, yoghurts, drinks and even cereals. However, while these will contain Vitamin B12, it is likely only in trace amounts.
“Research has shown that a lot of these foods in the supermarket are not adequately fortified; they might even have sub-standard B12 in them. Some of these products can be really expensive and often not as healthy as they are marketed to be,” says Ahmadi.
For plant-based diets, vitamin B12 consumption comes down to these two factors. GMP-approved supplements, and properly fortified foods. For vegetarians, milk, eggs and other dairy products are also contributing small amounts of B12 to their diets.
While the risks of deficiency are scary, it is highly avoidable, even for those who begin to show symptoms.
“If it is caught in that window (8-12 weeks from symptoms starting) and an individual is diagnosed and managed, they will most often return to a level that is functioning as they were before,” says Ahmadi.
Cavemen may have been VEGAN for long periods, suggests a new study.
Early humans are traditionally depicted as feeding on hunks of meat.
But new research shows that a wide range of plant-based food – such as acorns, pine nuts and wild pulses – made up a “significant” part of the diet of cave dwellers in North Africa thousands of years ago.
An international team of French, German and Moroccan scientists examines the diet of people associated with the Iberomaurusian culture discovered in the cave of Taforalt in present-day Morocco.
Using state-of-the-art techniques, including zinc and strontium isotope analysis in dental enamel, carbon, nitrogen, and sulfur analysis in collagen, as well as amino acid analysis of human and faunal remains, the team uncovered “surprising” insights into ancient dietary practices.
First author Zineb Moubtahij said: “The study’s major conclusions clearly show that the diet of these hunter-gatherers included a significant proportion of plants belonging to Mediterranean species, predating the advent of agriculture in the region by several millennia.
“Archaeobotanical remains found at the site, such as acorns, pine nuts, and wild pulses, further support this notion.”
The study, published in the journal Nature Ecology and Evolution, also suggests that plant foods were introduced into infant diets and may have served as weaning products.
Moubtahij said: “This finding has significant implications, as it suggests the potential for earlier weaning practices in pre-agricultural communities compared to previously thought norms for hunter-gatherer societies.
“This challenges the prevailing notion of a diet heavily based on animal protein among pre-agricultural human groups and raises questions about the lack of agricultural development in North Africa at the beginning of the Holocene.”
Moubtahij, a PhD student at the Max Planck Institute for Evolutionary Anthropology, Germany, said: “Our findings not only provide insights into the dietary practices of pre-agricultural human groups but also highlight the complexity of human subsistence strategies in different regions.
“Understanding these patterns is crucial to unravelling the broader story of human evolution.”
The study was the first to use zinc isotopes preserved in enamel to determine the diet of ancient populations in Africa.
Moubtahi added: “North Africa is a key region for the study of human evolution and modern human dispersal.
“Having a tool that allows us to further explore human diet deep in time in this region will provide valuable insights into human dietary patterns and adaptability in different environments.”
The research team hopes to explore additional Paleolithic sites in North Africa and use innovative techniques to gain a deeper understanding of ancient dietary practices and the implications for human evolution.
How do you give up meat and dairy when you hate most vegetables and love cheese? Miranda Levy found out
I’ve never been that crazy about vegetables. Somehow I got through childhood on tins of Green Giant sweetcorn: there may also have been the odd pea at some point. Fruit was always more fun, which is probably how I survived into adulthood without getting scurvy.
As a grownup, I’ve added broccoli, spinach, salad leaves and tomatoes to my repertoire – as well as the now obligatory avocado. But much of the vegetable kingdom still leaves me cold. Pulses are mushy and suspicious. I can’t stand anything pepper-adjacent and the smell of celery reminds me of cleaning out our childhood guinea-pigs’ cage.
Hence, I have never tried vegetarianism. And I’d certainly never considered veganism, the more hardcore version, which eschews all meat products, including eggs, butter and milk (and anything containing these items, which is a lot of foods).
But there’s no doubt veganism is popular. There are now an estimated 2.5 million vegans in the UK – that’s 4.7 per cent of the adult population, according to comparison website, Finder. Other data suggest that the number of UK vegans quadrupled between 2014 and 2019, although there are signs that the market for pre-packaged, high-end vegan products is slowing.
The word "vegan" – perhaps unfairly – conjures up virtue-signalling and humourlessness. And the more modern term “plant-based” brings to mind people munching on yucca plants.
Then, earlier this year, I read a study from Stanford Medicine in the US. Scientists found that after just one month on a vegan diet, subjects saw an improvement in their cardiac health. They had “significantly lower” levels of “bad” LDL (low-density lipoprotein) cholesterol and insulin – high levels of insulin are a risk factor for diabetes. The vegans also had lower body weight than their carnivorous counterparts.
“Based on these results and thinking about longevity, most of us would benefit from going to a more plant-based diet,” says Prof Christopher Gardner, who led the study.
I’m a sucker for science and am always interested in evidence-based ways to improve my health. Plus, as I’ve moved into my mid-50s, I relate to the above. I’ve gained weight, and my blood-test results have become less than ideal, with rising levels of cholesterol and sugar. At one point, I was a notch below “pre-diabetic”.
And so, I have decided to go vegan for a month. Not only will I test whether it’s possible to give up my go-to chicken dinner and milky tea for four weeks, but I plan to do this as a controlled experiment. I will see a doctor to take my blood readings both before and after the 28 days, then record whether there’s been any significant improvement.
I have a farewell meal of crispy duck with hoisin sauce, crack my final eggs for breakfast the following morning, and prepare for a month of planthood.
The consultation
My first stop is at the office of Dr Geoff Mullan, the founder of the health platform Human People. Dr Mullan is a former NHS surgeon who now practises “functional medicine”, concentrating on preventative healthcare and longevity through taking care of your diet and lifestyle.
Dr Mullan takes my blood for an impressive amount of tests. The ensuing results reveal a cause for some alarm. While the less serious markers reveal that I’m borderline deficient in vitamin D and my CRP (C-reactive protein) markers for inflammation are slightly raised, my cholesterol is really quite high.
It’s in the “red zone” of the chart, specifically my LDL (“bad”) cholesterol. If this trajectory continues, I may well need to start taking statins, says Dr Mullan.
In the meantime, however, Dr Mullan explains how switching to a plant-based diet could be a good start. “Vegans have fantastic lipid (cholesterol) profiles,” he says. “This is because animal products are high in saturated fats, which increase LDL cholesterol, and dietary cholesterol is only found in animal products.”
The higher dietary fibre in vegetables, grains and legumes can also reduce cholesterol, he says. “These foods bind cholesterol in the digestive tract which means it is difficult for the body to absorb. They also contain plant sterols which block cholesterol absorption.
“For all these reasons, if you stick to a plant-only diet for a month, you may well start to see positive change.”
Now I’m not eating meat, I can get my protein from legumes and pulses, says Dr Mullan. When I pull a face, he commiserates: “I can’t stand lentils either”. But on further investigation, I realise my love of falafel and hummus makes me a fan of the chickpea, which is also a pulse, and I cheer up a bit.
Dr Mullan warns me that vegans can also become low in B12, iodine and folate. “Our body is also better at pulling iron from meat, rather than plants,” he says. “Vegans have much lower levels of omega-3.” He recommends I take a supplement to cover these bases.
He also has a warning. “There’s vegan and there’s vegan,” he says. Dr Mullan is not a fan of meat substitutes such as “facon” and vegan sausages. “It can be very easy to eat unhealthily even if you avoid animal products,” he says. “Meat substitutes contain a lot of ultra-processed food (UPF) c--p, as well as emulsifiers, which is a great way to destroy your gut.” Recent studies have shown that people who consume more ultra-processed foods have a higher risk of cardiovascular disease, coronary heart disease, and stroke.
Loading up on meat-free and dairy-free food for a month of veganism CREDIT: Clara Molden/The Telegraph
Dr Mullan also advises me to watch out for my carbohydrate intake: without meat protein I might find I get more hungry and fill up with bread or rice. “But don’t deprive yourself,” he says. “You can do great things with beans, and there are also pomegranate seeds, raspberries and blueberries! Go off and be adventurous!”
The prep
I canvass friends for advice. “My sympathies,” says Johnny, who’s actually a (firmly non-vegan) chef. “Big sacrifice.” But in among the commiserations are some real bits of advice. Friends who have been quietly vegan start to pop out of the woodwork, like shiitake mushrooms.
Kirstie recommends deep-fried tofu dusted in spices and cornmeal. Claudia tells me how to blend cashew nuts with garlic oil, nutritional yeast and butterbeans. Both sound delicious. I am cheered by the fact there is such a thing as a vegan Magnum.
“My number-one tip is to think about all your favourite meals and then work out ways to make small substitutes,” says Clara. “For example, switch butter for olive oil spread.” She points out a website for accidentally vegan foods, which is very encouraging. Surprisingly these include dried pasta, baked beans, Bourbons, Ritz crackers – and pot noodles (even the beef ones).
I hit the shops, stopping off for an unexpectedly creamy oat-milk latte. Seeing my kitchen table groaning under the weight of beautiful fruit and veg makes me feel happy and – yes – virtuous.
The first night, I try to sauté some exotic purple cabbage and burn it disastrously.
Week one
One thing about being vegan is that I spend far more time than usual thinking about food, and planning my meals. It’s just as well that this month coincides with a change in my work patterns, which means I am home a lot more. I’m not sure how I could do this with a full-time office job.
I look up the recipe for a chickpea curry – and it’s a triumph! My university-age children, home for the holidays, are grateful beneficiaries.
Miranda's son, Jacob, enjoys her chickpea and coconut milk curry CREDIT: Miranda Levy
Interestingly, I am not craving meat at all, nor do I miss milk in my tea. But, as Dr Mullan predicted, I am hungry, probably because of the lack of meat protein. I find myself awake at 5am, popping a couple of crumpets in the toaster.
Week two
I’m not sure if it’s placebo or not, but a few days into my vegan month, I am feeling uplifted. At times my mood verges on the euphoric. My skin seems clearer and my eyes bright.
In a café, I ask the waiter: “Is there dairy in this?”, which I immediately follow with an apology because I think it sounds pompous. I explain that I’m only doing this for a newspaper article (I find myself doing this a lot).
It is surprising how many wonderful vegan restaurant options there are now, out in the world – though I also accept that living in north London makes this easier.
Lunch at home is normally vegan-approved sourdough, hummus, avocado and tomatoes. The chickpea curry makes a reprise – I am eating an awful lot of chickpeas. I think at any minute I might turn into a chickpea. Veggie stir-fries and pasta with tomato sauce fill the rest of the gaps, and I snack on medjool dates.
By the end of the week, I am starting to run out of ideas. I crack and buy some vegan “chicken” Kyivs, which actually don’t taste that bad, but are packed with emulsifiers and lots of sinister UPF ingredients.
I try some vegan cheese, and the bottom falls out of my soul.
Miranda hopes that her plant-based diet won't force her to eat the yukka on her windowsill CREDIT: Clara Molden/The Telegraph
Week three
By now, I thought I would be losing weight. But the dismaying fact is that I have gained a pound or two. This doesn’t seem fair. It’s true that cutting out meat protein leaves a gap, which – despite my best efforts – is filled with bread, rice or the occasional chip.
This might also be due to the extra glass of wine I’m drinking most nights to cope with the – whisper it – boredom.
A friend suggests I mix up the home-made chickpea curries by ordering from an online subscription service so I visit Planthood and order three meal kits from them. The mushroom stroganoff is delicious, and I feel this mix-and match approach could work.
On Friday, I crave a cheese sandwich. Vegan cheese just won’t do, and for some reason, it can only be the Pret Posh Cheddar one. I can’t work, I can’t think, until this very specific itch is scratched. I sneak to Pret, buy the sandwich, scarf it down, and oh! – the ensuing guilt is worth it.
Back on the wagon I go. But, God, I miss cheese.
Week four – the result
I return to Dr Mullan’s, and I’m interested to hear the results of my follow-up blood test.
I had hoped my cholesterol might have dropped after all this, but Dr Mullan points out a “tremendous improvement”. My overall cholesterol has fallen 20 per cent, and my “bad” LDL cholesterol is down by 32 per cent. My blood sugar has also dropped, and is smack bang in the normal range. I am thrilled.
The other bits and pieces are more or less the same. Yes, I may still need statins in the future, and Dr Mullan is at pains to make sure I see my GP and keep on top of my cholesterol, but this is really pleasing.
Dr Mullan and I discuss the way forward. “Eat good quality food, organic if you can, mostly plants and nothing processed,” he says. “Have oily fish twice a week – three times would be ideal – and eat only high-quality red meat, not more than once a week.
“Chicken is a great source of high-quality protein with low levels of fat, as long as it is not then cooked in cheap seed oils. Ideally, remove the skin. If you are looking for B12 you can get it from chicken liver and iron in the dark meat – the thighs and legs.”
Dr Mullan advises that the lean protein will also help me curb the carb excesses of the past month, and help me lose those extra pounds (which still feel unfair).
On receipt of this good news, I want to kiss Dr Mullan. I vow to keep up the good work: the health benefits of a plant-rich diet are clearly impossible to ignore.
Then I run over the road to the pub and order myself an almighty steak.
Looking to try out some new plant-based recipes? Give one of these cookbooks a go
Veganism is more than just a diet; it’s a lifestyle choice that is becoming increasingly popular around the world. As demand grows for plant-based recipes that are not only nutritious but also flavourful and satisfying, vegan cookbooks have risen to the occasion, providing a variety of options for every taste and preference.
These culinary guides celebrate the abundance of vegetables, fruits, grains, and legumes available to vegans — showing that vegan cooking can be diverse and delicious without relying on animal products.
Choosing the right vegan cookbook can transform your cooking routine, whether you’re a long-time vegan or new to plant-based eating. The best vegan cookbooks provide a variety of recipes, from quick and simple dishes to more elaborate meals.
A good cookbook also ensures that there is something for every skill level and time constraint. They often go beyond just recipes, offering tips for vegan substitutions, pantry essentials, and nutritional advice to help readers understand the principles of vegan cooking.
When looking for a vegan cookbook, consider factors such as the type of cuisine, the complexity of the recipes, and the nutritional balance. A good cookbook should include a mix of recipes that appeal to different dietary needs and preferences, including gluten-free, soy-free, or nut-free options.
Moreover, high-quality images, clear instructions, and additional information on sourcing uncommon ingredients can greatly enhance the cooking experience. Be sure to keep this in mind when choosing the best vegan cookbook for you.
Top Vegan Cookbooks
We’ve gathered a collection of the best vegan cookbooks that cater to a diverse range of tastes and skill levels. Whether you’re new to plant-based cooking or a seasoned vegan chef, these books offer a range of recipes to inspire your culinary journey. From quick and easy meals to gourmet dishes, these cookbooks provide all the tools you need to prepare delicious and compassionate cuisine.
America's Test KitchenThis cookbook features a wide range of recipes
This cookbook is ideal for those who crave variety and innovative recipes.
Pros
Packed with a diverse range of recipes
Clear instructions coupled with nutritional information
Covers how to use new plant-based options such as Impossible and Beyond Meat
Cons
The paperback cover can be prone to damage in transit
With fewer images on certain pages, the book can be text-heavy and potentially overwhelming for some readers
Upon flipping through its pages, it’s clear that The Complete Plant-Based ATK Cookbook makes the experience of cooking without meat easy. You’ll find 500 recipes, each offering a new perspective on vegan cuisine. From the aroma of fresh herbs to the sizzle of a stir-fry, its guidance in the kitchen will be a game changer for anyone.
Navigating our way through the chapters, we encountered everything from quick weeknight dinners to how-to recipes such as making your own vegan pesto. You may be fond of the coffee cake, sizzling Saigon crepes, or the shiitake ramen as well. And that’s just a few of the 500 recipes available.
What’s more, the inclusion of a nutritional breakdown at the back is beneficial for those mindful of their diet. While the surplus of text may daunt the uninitiated home chef, it features a wealth of culinary wisdom.
Even so, we did note that the delicate nature of the paperback edition could suffer damage with rough handling. The Complete Plant-Based ATK Cookbook remains a treasured resource on our bookshelf, guiding us toward wholesome and delightful vegan meals.
Mango PublishingNew to veganism? This cookbook would be a great place to start
This cookbook is great for anyone looking to explore a variety of vegan and gluten-free recipes that promise both simplicity and flavour.
Pros
Recipes are straightforward and practical for everyday cooking
Includes a diversity of dishes that are flavour-focused and satisfying
High quality photos complement each recipe, offering visual inspiration
Cons
It may not be the best cookbook for those very experienced in the kitchen
The hardcover format is preferable as the text on the digital edition may be difficult to read
Opening Simple and Delicious Vegan by ElaVegan, you’ll be greeted by a plethora of mouth-watering images. Flipping through the pages, the clear instructions made it easy to kickstart your cooking adventure without hesitation.
It’s refreshing to see a vegan cookbook that emphasizes familiar comfort foods, repurposed to fit a plant-based and gluten-free diet without sacrificing flavour. Some of our top picks from the cookbook include the white bean dip, the fudgy chocolate cookies, and the black bean quesadillas.
While using the cookbook, we felt encouraged by the accessibility of the ingredients. The recipes didn’t send us on a wild goose chase for obscure items — a relief for those of us who juggle busy schedules but still prioritize home-cooked meals. Additionally, having tried a few recipes, we found the dishes not only lived up to their tasty promises but also introduced us to new flavours that we now can’t do without.
We can confidently say that it’s a solid choice for anyone with a love for vegan cooking, especially if you’re just starting. This book is an effective guide that helps navigate the sometimes overwhelming landscape of vegan cuisine with ease, making it a valuable addition to our culinary collection. Its recipes have earned a spot in our meal rotation, and we look forward to trying them all.
This cookbook shows you how to cook a wide range of recipes from the African continent, and it’s a wonderful addition to any kitchen.
Pros
The book offers insights into plant-based cuisines of 13 African countries
It has inviting images of recipes with interesting twists on standard vegan dishes
The recipes are straightforward and simple
Cons
The recipes don’t feature nutritional information, which some people like to have in a cookbook
Some of the recipes contain generous amounts of oil which may not suit every diet
We absolutely loved this cookbook, and think it’s ideal for vegans and plant-based enthusiasts who are interested in discovering healthy plant-based recipes based on African cuisine. With 70 recipes from 13 different African countries, you’ll be taken on a tour of flavourful, healthy, and naturally plant-based dishes.
You’ll be delighted by the variety of mains, rice dishes, sauces, snacks, desserts, and drinks. Try the cassava tabbouleh, the Bobotie (South African casserole), and the coconut and lemongrass muffins. In regards to the layout of the cookbook, we enjoyed how simple the instructions and ingredients were.
You’ll also enjoy the additional information such as the prep and cook times as well as the servings per dish. The recipes are paired with high-quality images that give clear direction on how the dishes should look.
The hardcover of the book is also a plus as it’s visually appealing and sturdy making it great for frequent use and display.
All in all, Vegan Africa is a great cookbook to have in your collection.
AveryThe Korean Vegan cookbook is absolutely beautiful
This cookbook will be a hit with people who love Korean food and want to make vegan versions of Korean staples.
Pros
The introduction is highly informative and explains each staple ingredient in Korean cooking in detail
Each recipe is paired with stunning visuals of the dish as well as snapshots of main ingredients littered throughout the book
Many of the recipes are from scratch and show readers how to make base ingredients for Korean cooking
Cons
Some of the ingredients are inaccessible if you do not have a Korean grocery store nearby.
Recipes do not have metric measurements which may leave cooks feeling less confident about achieving the correct result.
When we got our hands on The Korean Vegan Cookbook, we were excited to find that not only does this cookbook have recipes of delicious vegan Korean meals, but it also shows you how to make key ingredients from scratch. It’s clear that the aim of this cookbook is to teach readers the building blocks of Korean cuisine in a plant-based package.
You’ll learn how to make vegan versions of key ingredients as you read. We particularly liked the mushroom dashi and vegetable broth, and sauces like the Korean BBQ sauce and the “fishy” sauce. When it comes to choosing our favourite recipes from this cookbook you can’t go wrong with the Korean pear slaw, the pecan paht pie, and the power bowl.
As for the ease of use, the recipes are easy enough to follow, though they lack metric measurements which may deter newer cooks. Each recipe offers information regarding the quantity the recipe makes, the difficulty of each recipe, as well as possible allergens. We found those tidbits incredibly helpful when choosing which dishes we wanted to make.
The hardcover book is sturdy and is filled with glossy pages full of high quality images of the dishes mentioned as well as ingredients used in said dishes. One gripe would be the size of the font and the colour of the text in some sections, which can be difficult to read.
Overall, The Korean Vegan Cookbook would make a great addition to your bookshelf if you’re passionate about Korean cuisine and love the flavours in a plant-based format.
This cookbook is a valuable resource for anyone looking to expand their vegan recipe repertoire, with approachable and delicious recipes that are sure to impress.
Pros
Recipes cater to all skill levels, with clear instructions
The cookbook provides scientific insights into plant-based ingredients
The book offers a wide variety of meal options, from breakfast to desserts
Cons
Recipe pages can be overwhelming to read due to dense paragraphs
A few recipes may be complex for absolute beginners
After a careful examination of this cookbook, it’s evident that Vegan for Everybody caters to both new and longterm vegans alike. The recipes are incredibly varied, offering taste explosions from breakfast through to dinner, and have been tested rigorously to ensure satisfying results.
The inclusion of tips and a scientific approach to vegan cooking makes this book stand out. Our understanding of plant-based ingredients has deepened, and it’s refreshing to see the “why” behind cooking processes—something that’s often missed in standard recipes.
Here’s what we recommend from the large array of recipes: the banana bread, the Baja-style cauliflower tacos, the fettuccine alfredo, and the chocolate cake, to name a few. This book is not just a collection of recipes but a toolkit for anyone eager to embrace a plant-based diet without missing out on flavour and substance.
Viva!Everyone Can Cook Vegan comes from vegan organization Viva!
We think this cookbook is ideal for cooks of all skill levels looking to follow simple, straightforward, yet flavourful recipes.
Pros
The cookbook has an easy-to-read layout and straightforward instructions that are great for beginners
Each recipe has a clearly marked level of difficulty to make choosing meals easier
The book has gorgeous glossy photos for each recipe to guide and entice readers
Cons
Experienced cooks may already be familiar with some of the recipes
The paperback cover may be prone to damage with frequent use
After reading Everybody Can Cook Vegan, it was evident that this cookbook was made with simplicity in mind. The 100 recipes provided in the book offer a range of plant-based creations, from known favourites and staples to new and creative takes on classic dishes.
Some of the highlights were the sticky toffee pudding, the Prosecco fondue, and the chickpea and mango curry, to name a few. We especially appreciated the focus on how the recipes were incredibly straightforward and not fussy.
An additional benefit to an easy-to-read layout was the large and high-quality images that showcased each recipe. From smoothies to mains to cakes and even snacks, Everyone Can Cook Vegan offers a versatile range of meals home cooks can make, often with ingredients straight from the pantry.
Each recipe highlighted the preparation and cooking time as well as the level of difficulty for each dish, which was undoubtedly a pleasant inclusion. These inclusions may help you when planning meals for the week, especially if you don’t have all day to cook.
This cookbook allows you to not only plan meals in advance, helping you keep the grocery shopping easy, but it also introduces you to new dishes from across the globe. If you’re a beginner or even starting out on your vegan journey, this book may provide the inspiration to jazz up meals and help you transform cooking from a mundane task into a tasty pursuit.
Clarkson PotterMake plant-based takes on iconic dishes with this cookbook
If you’re aiming to add some delicious and family-friendly recipes to your weekly dinner rotation, this is the cookbook for you.
Pros
Recipes cater to family-sized portions, making them great for meals together
The book fosters an easy transition for newcomers to veganism
Offers innovative twists on classic dishes, appealing to various palates
Cons
A few recipes may require more prep time
Those well-versed in vegan cooking might find some recipes less innovative
In our experience, Unbelievably Vegan lives up to its name by delivering an array of recipes that can surprise even the staunchest meat-eaters with their flavour and texture. The first thing to adore about this cookbook is how the portion sizes accommodate family meals, ensuring there’s enough to satisfy everyone at the table.
The transition to a vegan lifestyle can be daunting, but the guidance provided by this cookbook will make the switch much smoother for you. The variety in the recipes—from hearty entrees to decadent desserts—keeps our meals exciting and new.
Foodies will love the Creole and Peurto Rican twists that pay homage to the author’s roots. Try the chili con chili, jerk-spiced lentils with coconut rice and mango salsa, and the banana pudding to spice things up.
While some of the dishes can be a bit of a project, the extra effort always pays off in taste. However, do keep in mind that you might need to plan ahead, as not all ingredients might be in your usual stock.
For those just starting their vegan journey or seeking to infuse new life into their vegan meal prep, this book has been a valuable kitchen companion. Yet, for the vegan veterans among us, some recipes might not seem as ground-breaking, considering the wealth of options out there. Overall, the pros definitely outweigh the cons, with the book providing plenty of culinary inspiration.
Hatherleigh PressThis vegan cookbook is great for beginners
We find this cookbook to be an invaluable resource for anyone looking to explore the benefits of a plant-based diet with fuss-free recipes.
Pros
Every recipe comes with a corresponding picture, eliminating guesswork
QR codes included for video tutorials add a modern, interactive touch
The recipes cater to various dietary needs like oil-free, sugar-free, and gluten-free
Cons
Some ingredients may be unexpected or surprising, which can be a challenge for beginner vegans
The focus on simplicity might disappoint those looking for gourmet vegan recipes
Having recently tried Easy Plant-Based Recipes, we understand the appeal. The range of recipes is quite impressive, and they’re all rooted in accessible, whole-food, plant-based cooking — a book for anyone, especially those new to veganism. The instructions are clear, so you won’t find yourself second-guessing at any step.
When we embarked on making dishes from the book, the QR codes linking to videos felt like having a personal cooking guide. This interactive feature bridges the gap for those of us who benefit from visual learning. We recommend you make the caramel apple cake, roasted potato salad, and lentil flatbread for a taste of the delicious gems featured in this cookbook.
Diving into the variety of meals, we appreciate how the book accommodates different dietary requirements. Whether you’re oil-free, sugar-free, gluten-free, or low-sodium, this cookbook has got you covered. However, it’s essential to mention that while the simplicity of the recipes is ideal for beginners, someone more experienced in the kitchen might desire more complexity and challenge.
Additionally, while having a plethora of healthy options is exciting, some of the ingredients listed in the recipes may be unfamiliar and potentially daunting if you’re not well-acquainted with plant-based fare.
In summary, we highly recommend Easy Plant-Based Recipes for anyone eager to embark on a plant-based journey or expand their vegan cookbook collection. The book’s approachable and user-friendly format scores high on our list, making it a delightful addition to our kitchen repertoire.
Ten Speed PressThis book shows you how to make vegan versions of pantry staples
We think this cookbook is a must-have for anyone looking to master vegan home cooking and expand their kitchen skills.
Pros
Loaded with a variety of recipes
Focuses on making staples from scratch
Easy-to-follow instructions
Cons
Some ingredients might be hard to find
Recipes may require time investment
Adjustments are needed for non-U.S. readers
After spending some time with The Homemade Vegan Pantry, it’s clear that it’s more than just a cookbook; it’s a guide to transforming your kitchen habits. The insight into creating vegan staples—such as dairy-free cheeses, vegan condiments, and plant-based meats—is invaluable. These foundational recipes not only augment any dish but also contribute to a sustainable lifestyle by cutting down on packaged goods.
The layout of the book promotes a seamless cooking experience. Each recipe is laid out with clarity, making it simple to follow. Whether you’re a novice or a seasoned chef, the directions are easy to understand and replicate. The tips and tricks sprinkled throughout the pages have been particularly helpful and will allow you to improve your culinary techniques.
We appreciate the focus on whole foods and the push towards self-reliance in the kitchen. Preparing a batch of the “Unribs” showcased not just the potential for plant-based alternatives to satisfy meat cravings but also how simple it can be. Not to mention, the plethora of from-scratch condiments you can make with ease, from classic eggless mayo to fig and lavender jam.
The book even shows its readers how to prepare milk alternatives such as cashew milk and oil-free melty “mozzarella”. Knowing exactly what goes into your food is empowering and aligns perfectly with the vegan ethos of mindful eating.
The only slight hitch has been sourcing some of the more unique ingredients, which may not be readily available at local stores. It’s also worth noting that those outside of the United States might have to adjust certain measurements or substitute ingredients based on availability. Despite this, the benefits and pleasures of crafting your own vegan staples from scratch cannot be overstated.
When looking for the best vegan cookbook, it’s important to consider your cooking proficiency. Are we beginners, intermediate cooks, or seasoned chefs? Look for books that match your skill level, as some might be more complex with advanced techniques, while others guide you step-by-step through basic recipes.
Dietary Restrictions and Preferences
You must also consider any additional dietary restrictions or preferences you have, such as gluten-free, nut-free, or soy-free options. Vegan cookbooks that categorize recipes according to these considerations make it easier to choose meals suited to your needs.
Recipe Variety
A good vegan cookbook should offer a wide range of recipes. You should look for a mix that includes:
Breakfasts
Lunches
Dinners
Snacks
Desserts
This variety will keep our meals interesting and ensure that you have options for every occasion.
Nutritional Information
It’s useful to know the nutritional content of the dishes you plan to make. A cookbook with detailed nutritional information can be invaluable.
Layout and Photography
The book’s layout affects how easy the recipes are to follow. You’ll likely prefer books with:
Clear instructions: Step-by-step guidance that’s easy to follow.
High-quality photos: Pictures that show the expected outcome of the recipes.
Readable fonts: Legible typefaces and font sizes.
Reader Reviews
Lastly, it’s wise to consult reader reviews for unbiased opinions on the usability and success of the recipes provided. Look for patterns in reviews that might indicate the reliability and overall quality of the cookbook.
