Even if you’ve spent your whole life loving steak, sausages and bacon, it couldn’t be easier to go vegan these days. Name any meat or dairy product and there’s probably a plant-based alternative.
Pizza Hut has been riding the vegan bandwagon for a while now. Its pizza topped with vegan ‘ch**se’ has been around since 2017 and herbivores have long been able to enjoy vegan chicken nuggets and dairy-free cheesecake.
Now the chain has teamed up with Beyond Meat to bring even more vegan options to its restaurants. It’s called the new pizzas the ‘perfect option for those who want the juicy, meaty experience but with the added lifestyle and environmental benefits of plant-based protein’.
The new range includes the ‘Big New Yorker’ which is topped with Beyond Pepperoni and vegan cheese, the Beyond Pepperoni Feast complete with mixed peppers and vegan mozzarella, and the Beyond Pepperoni Melt.
The pizzas are already available across Pizza Hut Delivery locations and will arrive in restaurants from January 2024, just in time for Veganuary.
Photograph: David Fowler / Shutterstock.com
Pizza Hut isn’t the only brand treating vegans to some exciting new alternatives. Asda has just dropped ahuge plant-based Christmas rangefeaturing an entire no-meat turkey and the Laughing Cow launched itsfirst ever vegan versionof its soft cheese snacks. Will you be giving them a go?
The January challenge asks people to go vegan for a month
If your goal is to lose weight, get healthier and explore new foods in the new year, Veganuary can help with all of the above.
The campaign hopes to inspire people to try a meat-free and dairy-free plant-based diet in January. With plant-based milks and meats widely available in grocery stores and restaurants, it may be easier than ever.
Just 1% of Americans say they are vegan, according to Gallup. Veganuary hopes to change that. The goal is to embrace a vegan diet “for January and beyond,” according to the British nonprofit organization behind the effort.
Launched in the UK in 2014, the challenge has spread around the globe. In the U.S., 7% of people surveyed by the charity said they went vegan for at least part of the month in January 2023.
High-profile Veganuary supporters include singer Billie Eilish, "Napoleon" star Joaquin Phoenix, actors Alec Baldwin and Mayim Bialik, musician Paul McCartney and New York City Mayor Eric Adams, the campaign said.
What is a vegan diet?
The eating regimen means omitting all animal products including meat, fish, poultry, dairy, eggs and even honey.
Instead, vegans load up on vegetables, fruits, whole grains, beans, lentils, nuts, seeds and soy like tofu, edamame and tempeh.
Studies have found a vegan diet could lead to weight loss, boost psychological well-being and potentially improve most people’s health. Many vegans also follow the regimen because of concerns about animal welfare and the environment.
A vegan burger can be a tasty part of Veganuary.Marko Jan / Getty Images
What do experts think of Veganuary?
Nutritionists tend to be fans of people exploring a plant-based diet, but sceptical of just diving into the vegan lifestyle for a month without much preparation or modification.
The name is catchy, but Veganuary is not a realistic goal for most people, says NBC News health and nutrition editor Madelyn Fernstrom, Ph.D.
“It’s very rigid, and while it can be healthy, the interested-but-uneducated consumer is at risk for nutritional deficiencies,” Fernstrom tells TODAY.com.
“The risk of vitamin B12 deficiency is high, along with calcium and sometimes adequate protein intake. A strictly vegan diet takes a lot of preplanning and wide selection of plant based foods.”
Going this extreme all at once can actually turn people off, so making just a few changes may be better, says Beth Kitchin, a registered dietitian nutritionist and retired assistant professor of nutrition at the University of Alabama at Birmingham.
“A vegan diet can be very healthy, but it’s not easy. Easing into it may give you better long-term benefits, because you might get frustrated if you just jump in full force,” Kitchin says.
Still, Veganuary is worth a try if you want to test-drive this lifestyle, adds Ashley Gearhardt, a psychology professor at the University of Michigan and director of its Food and Addiction Science & Treatment Lab.
A 30-day trial run can change people’s behaviour, Gearhardt notes, but she was concerned most would replace meat and cheese with “ultra-processed vegan junk food” filled with sugar, fat and salt, and think they were eating healthy.
“Spending all month eating vegan hot dogs, vegan ice cream and vegan french fries is not going to improve health,” Gearhardt warns.
How to try the vegan diet:
All of the experts advised easing into it, rather than going all in all at once. If a totally plant-based diet feels too restrictive and you are deprived, you won’t stick with it.
Popular modifications include:
Start with “meatless Mondays” and see how that feels, Kitchin recommends.
Consider a “Vegetarian January” that omits meat, but still includes eggs and dairy, Gearhardt says. Just eating more plant-based foods could be a realistic goal.
Try going vegan three days a week, and eat a mostly plant-based diet on the other days, still including fish, eggs and dairy, Fernstrom notes. Or cut out red meat and focus on fish.
The vegan diet may not be right for people with a history of eating disorders because the restrictions could trigger old symptoms.
How to stay healthy and not feel deprived on a vegan diet:
Some nutrient needs are harder to meet for vegans, so it’s a good idea to talk with a registered dietitian, especially if you want to adopt this diet as a long-term lifestyle.
Look for healthy tips on websites like eatright.org, which is maintained by the Academy of Nutrition and Dietetics.
Vitamin B12 is often deficient without animal proteins, for example, and it takes almost three cups of broccoli or seven cups of arugula to match the calcium in one cup of milk. “Sometimes supplements must be added, so pay attention to your needs," Fernstrom says.
Nutrient-rich plant sources of protein include tofu, beans, quinoa, almonds and pumpkin seeds. Avoid the mistake of choosing foods only because they are plant-based — rather, look for nutrient value like proteins, fiber, heart healthy fats, and vitamins and minerals, Fernstrom notes.
A vegan diet can be very filling because it can be very high in fibre, Kitchin says. Many favourites like peanut butter, hummus and air-popped popcorn are naturally vegan. Restaurants are also increasingly offering vegan options.
Gearhardt’s research has found people who shift to a healthier diet can initially experience withdrawal-like symptoms, including irritability, cravings and headaches. They often go away within two weeks.
“It might take a little bit of time for your taste buds to adjust to not getting unnaturally high hits of sugar, fat and salt, but eventually you’ll be surprised by how much pleasure you can get from these foods,” Gearhardt says.
“It’s easier to make these new changes a less effortful habit the longer you do it.”
Cooking dishes at home that do not need any meat or poultry products might seem difficult as Indian cuisine heavily relies on milk-based products. But you will be surprised to know that there are so many authentic vegan recipes that have been famous in Indian cuisine even before veganism was a concept.
India is a wonderful country for vegetarians as you will probably not find this vast variety of vegetarian dishes anywhere else in the world. Also, it is one of the few countries that makes full use of milk-based products like butter, ghee, curd, and buttermilk in making so many dishes. However, the vegan movement in India has been equally popular even before the rise of veganism as a trend. Even though Indians might not have given these dishes a particular categorical name, these have been cooked in Indian households for many years. Let's look at some of these vegan Indian dishes that you can make at home.
* Chana Masala
Chana masala is a very famous north Indian dish that you can eat with a variety of breads and even rice. It is a spicy mixture of boiled chickpeas and tomato-based purée that is extremely flavourful. To add extra flavours, plenty of ginger, garlic, onion, and other spices are used to make this curry. It is a vegan recipe except for ghee which can be easily replaced by vegetable oil in India. You can also use some plant-based ghee or oil at home.
* Dal Chaawal
Dal chawal is the soul food for many Indian people and is prepared across India. Depending upon the region, the dal and the chawl are prepared in different ways. Dal is lentil and Chawal is rice. The dal is prepared by making a lentil soup with lots of spices and vegetables. Generally, people add onions and tomatoes to the dal but you can also add any other vegetables of your choice since there is no particular rule. You can add lots of jeera and vegetables to your rice to give it that extra flavour.
* Dum Aloo
Dum Aloo is a very traditional Kashmiri recipe that is made by using small deep-fried potatoes mixed with spicy gravy. Although it originates from the Kashmir region, it has now become extensively popular throughout the country. You can find this dish easily at most restaurants in and across India. It is a vegan recipe. Some people like to use cream or curd and make the gravy, but you can replace this with almond milk or some other vegan alternative.
* Vegetable Pulao
This is a celebratory dish for many Indian households and is made by mixing rice with a lot of vegetables and spices. It is the perfect option for people who do not consume meat and still want to enjoy the flavourful taste of rice cooked with lots of crunchy vegetables and aromatic spices. This can also be called the Indian version of fried rice. You can use a lot of cloves, coriander, Cardamon, Mind, nutmeg, and pepper mace to make this delicious pulao recipe.
Image Credits- Unsplash
* Rajma
Rajma is yet another very famous north Indian dish that is made by combining red kidney beans with a thick gravy that is primarily made out of ginger, garlic and tomato. Even though kidney beans do not have an Indian origin, these are thoroughly enjoyed by people, especially across the northern states of India. You can eat this with naan bread, roti, Paratha and even rice. Make sure that you garnish your rajma with a lot of coriander leaves before serving them.
* Masala Dosa
South Indian cuisine also has a lot of vegan and vegetarian options. Dosa is one of the most popular South Indian dishes that is made from a batter of fermented rice and pulses. On the side, a vegetable curry called Sambar is prepared that is tangy and spicy. It is very popular in the Southern part of India and is a steeple breakfast for numerous people. Masala Dosa is also very popular in Sri Lanka. Avoid using curd in the fermentation process and replace it with some other option.
* Hara Bhara Kabab
As the name suggests, this kebab is made out of green vegetables and some chickpea flour. It gives the much-needed nutrients to your body and is also the perfect evening snack to avoid any kind of junk food. These are small patty-like structures that look very similar to falafel but have different ingredients. You can also use boiled potatoes and green peas to add to your Hara Bhara kebab.
These are some vegan dishes from Indian cuisine that we can try making at home. Most of these can be made from the simple ingredients that are already available at your home. People have a perception that vegan food requires you to go over the board and buy expensive products from the market. But looking at these recipes you can easily understand that vegan food is quite budget-friendly. You just have to pre-plan your menu.
I've heroically eaten lots of chocolate to find the UK's best vegan advent calendar
Advent calendars are an excellent way to mark off the days until Christmas. For those of us who are vegan and love chocolate (hi!) a good dairy-free advent calendar is certainly something to get excited about. Especially now that we don’t have to go to specialty chocolate shops to find ones we can actually eat and enjoy.
Lucky for you (and me), I’ve sampled some of the vegan advent calendars available in the UK this year to help you choose the right one. But whichever one you choose, the most important thing is that it doesn’t contain any dairy from cows.
Why vegans don’t eat chocolate made with dairy
Vegans don’t consume or use products made using ingredients derived from animals. Chocolate made with dairy from cows – including the chocolate in advent calendars – depends on the exploitation of cows. Too often, these cows are also subjected to violence and neglect.
One recent investigation by Viva! uncovered “horrific” conditions on a Red Tractor-approved UK dairy farm in Wales. Investigators documented “extreme” rough handling of and violence towards lame cows, dead animals left outside, and new-born calves left alone in cold pens.
The farm supplied First Milk, a farmers’ co-operative providing dairy for companies such as Nestle. Nestle brands include KitKat, Milky Bar, and Quality Street, all of which have advent calendars for sale now.
Similar abuse and neglect has been uncovered at many other British dairy farms. Last year, another Welsh farm featured on BBC’s Panorama programme after activists gathered footage showing serious abuse of the cows. In 2017, an expose showed a Dorset dairy farm and M&S supplier confining calves up to six months old in solitary pens in breach of welfare regulations.
The dairy industry
It’s not just the illegal abuse of animals on dairy farms that is a problem. Many standard, legal practices cause distress and discomfort to dairy cows and their babies.
Calves are normally taken from their mothers just a few hours after birth, causing distress to both. Dairy cows are forced to stand on hard ground for long periods for milking – the main cause of lameness that affects an estimated 30 percent of the UK’s herd.
Increasing numbers of British dairy cows never get the chance to stand on grass. Around 20 percent of farms are thought to have adopted intensive “zero grazing” systems. Cows on these farms are kept inside all their lives in barren sheds.
None of this suffering is worth some chocolate. Luckily, there is loads of incredible vegan chocolate on the market these days. This Christmas, do the cows a favour and pick a vegan advent calendar.
The best vegan advent calendars in the UK
Advent calendars used to be something mainly marketed at kids. The chocolate inside them would be shaped like Christmas objects and made of pretty cheap chocolate. These days, many have become a lot fancier, appealing to adults as well as children.
As vegan chocolate has become more in demand, the choice of cruelty-free advent calendars has also grown. They range from the classic and simple to the outright decadent. Here is the Plant Based News round-up of the best vegan advent calendars to buy this year, in descending order from my least to most favourite.
5. Plant Based OMV! Advent Calendar by Asda
asdaThe calendar from Asda’s own vegan brand OMV!
Asda’s plant-based OMV! (short for Oh My Vegan!) range is already pretty extensive. This year it has released an advent calendar under the brand with rice powder-based chocolates.
The chocolates, which are the same each day, come in festive shapes like stockings and stars. The box is designed with the classic green and red Christmas colours, featuring what looks like a break-dancing Santa.
I didn’t love this one. The taste reminds me of the cheap chocolate calendars of my childhood before I went vegan. But at only £4, it’s the cheapest of the bunch I’ve sampled. It’s probably best as a gift for children who will look forward to opening the final extra-large chocolate on Christmas Day.
Available online and in store from Asda.
Cost: £4
4. H!P Oat Milk Chocolate Advent Calendar
H!PH!P’s calendar comes with four flavours of chocolate
Vegan chocolate brand H!P makes all its chocolates using oat milk. It’s advent calendar is brightly coloured and totally plastic free.
Inside the doors are four flavours of individually-wrapped chocolate squares: Salted Caramel, Orange, Creamy Original, and Gingerbread. The flavours aren’t particularly strong, but the chocolate is pretty nice, with the oats giving it a nice smooth texture.
Inside some of the doors are Christmas jokes and trivia. Sample joke: What do you get when you cross a snowman with a vampire? Frostbite. Ho ho.
One con of this calendar is that the chocolates all seemed to slide out of their squares. I opened some doors to find nothing behind them, only to discover the chocolate had migrated to a neighbouring door. Though I am a fan of H!P’s products generally, at £10 the calendar feels a little expensive for what you get.
Available online from hipchocolate.com; online or in store at Anthropologie, Fenwick, John Lewis, Ocado, Selfridges, Scribbler, Soho House, Waterstones and Whole Foods.
Cost: £10
3. Chococo Christmas Countdown
ChococoA beautifully decorated selection of chocolates
Chococo’s advent calendars are geared more towards adults, with stylish compact selection-style boxes all handmade in Dorset. It’s vegan offering is no different. Each generously-sized chocolate is beautifully decorated with flashes of colour and metallics.
There are 16 flavours in this plastic-free box, including Tangerine Dream, Roasted Almond Cluster, and Tawny Port & Fig. They come encased in either dark or oat milk chocolate. Personally, I’m not wild about flavoured chocolates, but some of these are really delicious. My favourite was the Chai Spice, made with a blend of cardamom, cinnamon, ginger, nutmeg, and clove.
For those who do enjoy varied and innovative flavours in their chocolate, this box will be a delight. More on the expensive side, it would also make a luxurious gift.
MontezumaMontezuma’s calendar contains rich and smooth dark chocolate rounds
Dark chocolate is my favourite kind of chocolate, so I was rather excited to get to sample Montezuma’s advent calendar.
The square blue and green box (which does contain a plastic tray) contains 25 thick rounds of 74 percent dark chocolate. They are the same as Montezuma’s usual vegan dark chocolate, which I already like. The chocolate is smooth and rich, and made with all organic ingredients. A discerning nine-year-old I know described them as “yum yum.”
Some might prefer variety in their advent calendars over consistency. As Montezuma makes quite a variety of vegan dark chocolates, including Almond Praline Truffles and Peanut Butter Truffle Bites, a calendar featuring a selection of their products would be welcome. But for dark chocolate fans this is a delicious option.
(Currently discounted online from Montezuma.co.uk; availability in stores may vary)
Monty BojanglesThese truffles have conquered my taste buds
Founded by Andrew Newlands who started out working in design, Monty Bojangles pays as much attention to its aesthetic as it does to its chocolates. The box is beautiful, with whimsical illustrations including a flamingo wearing a hat and a trumpet with flowers bursting out of it. The company is named for Newlands’ cat.
The calendar contains luscious cocoa-dusted truffles in three flavours: Cocoa Nib Nights, Cocoberry Blush, and Caramel Haze. These rich, sizeable truffles melt in your mouth. It makes me wonder why Monty Bojangles bothers making non-vegan chocolates when its plant-based ones are this good.
If I have a gripe, though, it’s the packaging. Not only does the box contain a plastic tray, but each truffle is individually wrapped in plastic. Monty Bojangles says these can be recycled at large supermarkets with other Soft Plastics. But a better solution would be for the company to ditch the plastic altogether.
Available Online from Ocado and Amazon
Cost: £11
More (untested) vegan advent calendars
Unfortunately, I haven’t been able to sample every available vegan advent calendar. Tragic, I know. But there are quite a few more on the market to choose from than the ones I reviewed above.
Happi triple flavour plastic-free advent calendar
HappiThe plastic-free calendar has three flavours inside
Happi’s chocolates are made with oats and single-origin Colombian cocoa. There are three flavours to discover: Plain M!lk, Orange, and Salted Caramel.
Melt London’s 12 days of Christmas dark chocolate vegan advent calendar
Melt LondonThe box is a work of art
The price tag may be hefty, but the box alone frankly looks like a work of art. Each of the 12 days contains a small chocolate bar so you can share it with your loved ones (if you feel generous). Flavours include Sea Salt, Chili, and Coffee.
Pip & Nut The Nut Butter Cup Advent Calendar, Limited Edition
Pip & NutYou’ll get an almond or peanut butter chocolate cup everyday
Confession time: I am obsessed with Pip & Nut. I have a kilo tub of its Crunchy Peanut Butter in my kitchen at all times, and they don’t last long. I’m not typically a fan of the nut butter-chocolate combination, but I’d give this brand the benefit of the doubt that this will be a very tasty advent calendar.
Behind each door is an individually-wrapped dark chocolate peanut or almond butter cup. For every advent calendar sold, Pip & Nut will also donate two jars of peanut butter to its local Hackney Foodbank.
Hotel ChocolatAnother one for dark chocolate lovers
This attractive dark calendar contains 24 “festive sculptures” made with 70 percent dark chocolate. Already being a fan of Hotel Choclat’s vegan offerings, this would be good option for other dark chocolate lovers like me.
MoofreeDon’t worry, white chocolate fans, there’s an option for you too!
For the white chocolate fans out there, with a cutesy elf design on the box. I have never actually tried vegan white chocolate before, but a reviewer on the company’s website says “Moo Free create without a doubt, the best vegan and free-from white chocolate in the world.”
