January is the month of fresh starts, health kicks and for some, giving up animal products.
With that in mind we have compiled a list of dos and don'ts for those leaving meat, eggs, milk and any other animal derived products out of their diet as we begin 2021.
For those who have never tried veganism, it can be a daunting prospect - but it is easier than you think.
You just need to make sure that you are getting all the nutrients you need as you try out this new way of eating.
What is veganism?
Veganism means leaving everything animals derived out of your diet. This includes meat, fish, eggs, dairy produce and honey but you should also keep an eye out for gelatin, a protein obtained by boiling animal skin, tendons, ligaments, and/or bones with water, which is contained in many sweets.
Dos
1. Clear the cupboards of all non-vegan things
This will make it easier to stick to your plan. In the interests of not wasting anything, you could give these items to friends or family (within coronavirus rules of course).
2. Stock up on vegan friendly products
This of course includes vegetables, but also store cupboard staples like herbs and spices, seeds, pulses, nut butters and alternatives to honey such as agave nectar or maple syrup that will be great on your morning porridge.
3. Make sure you get enough protein
This can come in the form of the many products now available in supermarkets across the country, in either fake meat form, vegan Quorn (not all Quorn is vegan) or Japanese staple - tofu which can be added to everything from smoothies to curries, sandwiches and even soups.
If you are into smoothies, a good way to boost your protein intake is to add protein powder to your liquid breakfast. Body Coach Joe Wicks has some great new recipes that include this.
4. Eat the rainbow to the get the nutrients you need
Vegetables come in a rainbow of colours and making sure you get a good variety in your diet is key to getting the nutrients you need.
Try red cabbage coleslaw, salads complete with a mix of greens like spinach, kale and an array of lettuces or a mix of winter veg roasted to perfection.
5. Pulses are a good substitute for meat
Curries with chickpeas and lentils or soups, stews and chillis all work well with beans as a substitute for meat and you are also getting much needed protein from them.
Dr Michael Greger is an internationally recognised speaker on nutrition, food safety, and public health. He devised a list of foods we should all aim to eat every day for optimal health for Veganuary.com.
Don'ts
1. Don't stress
Instead focus on all the great stuff vegans do eat... in reality, the difference isn’t all that huge say Veganuary.
Instead of meaty burgers, sausage and steaks, there are now many plant-based versions you can try with supermarkets seriously upping their game in recent years.
Instead of dairy cheese on a pizza or cows’ milk in our coffee, you can choose the plant-based versions and for almost every animal-derived ingredient and product, there is now a vegan alternative which means a vegan’s meal may look and taste exactly like a non-vegan’s meal - it just leaves animals off your plate and helps the environment.
2. But remember not all vegan food is healthy
Veganuary.com advise that "you could eat a dozen delicious flavours of vegan ice cream for breakfast, a stack of pancakes doused in syrup for lunch, and a dinner of cakes, cookies, meringues and cheesecakes".
"It’s great that we can make or buy all these wonderful vegan treats but no one would think for a moment that they are healthy," they added.
"A healthy diet must include putting plants at the centre of our meals, though this does not mean we have to sacrifice pleasure or flavour. And if we choose wholefoods, legumes, nuts, fruits, spices, herbs and some of the 20,000 edible plants that exist in the world, we can experience an incredible improvement in our health while enjoying some wonderful flavours."
If you would like to give veganism a go this January, this is the perfect place to start.
Here are some Veganuary.com meal ideas to get you started:
Breakfast
Toast – with vegan butter, peanut butter, yeast extract, jam, hummus, avocado, sliced tomato, or dairy-free cheese
Oatmeal – with your choice of plant milk. Add seeds, nuts and fruits
Breakfast cereals – with dairy-free milk or yogurt. Add seeds, nuts and fruit
Full – vegan sausages and bacon, scrambled tofu, hash browns, grilled tomatoes, mushrooms and baked beans
Tea, coffee and fruit juice
Lunch
Soup and roll – homemade or shop-bought
Sandwiches and wraps – homemade (vegan BLT; cheese and pickle; ‘ham’ and mustard; hummus and carrot) or shop-bought
Pasta salad or a hot pasta dish
Jacket potato with salad, dairy-free cheese, baked beans or chilli, or make a delicious vegan tuna salad
Sushi – homemade or shop-bought
Dinner
Pizza – with vegan cheese, ham and chorizo, sundried tomatoes, basil, sweetcorn, artichoke, olives and capers, pineapple, jalapeños
Spaghetti Bolognese – made with lentils or soya mince, or a combination
Curry – Thai, Indonesian, Indian, Bangladeshi, or ‘veganise’ your old favourite recipe
Burger in a bun with a fresh green salad
Chilli non carne with nachos, refried beans and guacamole
Bangers and mash with fresh vegetables, gravy and mustard
Steak and chips – yes, there are now vegan steaks available!
https://www.belfastlive.co.uk/whats-on/be/veganuary-dos-dont-those-attempting-19534894
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