New Zealand: Vegan Cheese Awards Open

From scoop.co.nz

The fourth annual Vegan Cheese Awards are underway, with judging to take place on 29th July at Khu Khu restaurant in Ponsonby. The world of plant-based cheeses has come a long way this decade, with the New Zealand sector seeing a boom in new companies and new products. Showcasing the best on offer throughout Aotearoa, the awards are open to any manufacturer who is selling vegan cheese in New Zealand.

“There is a huge range and diversity in plant-based cheeses, from artisanal nut and seed-based cheeses, using traditional cheesemaking techniques, to large volume, large taste blocks of cheese from feta to cheddar. Grated, sliced or wholesale: the options are endless.” Claire Insley, Vegan Society media spokesperson notes.

This year’s awards feature a newcomer, professional international cheese judge Franco Sessa, who with over 25 years of experience is keen to try his palate out with plant-based cheeses. Also judging are the award favourite experts, multi-award-winning executive chef & trainer, Jasbir “Jazz” Kaur and food and beverage industry judge Aaron Pucci. They are joined by sausage and cheese loving, vegan comedian, Tom Sainsbury.

There are new categories added to the award line up this year. Cheese Spreads and, as with the Sausage and Deli Meat Awards, an Innovation category, for the best tasting, most intriguing, vegan cheese.

The complete list of categories to enter are:

• Commercial
• Commercial Flavoured Cheddar
• Cheese Spread
• Feta
• Mozzarella
• Cream Cheese (plain)
• Cream Cheese (flavoured)
• Soft Cheese (ricotta, chevre, cottage cheese etc)
• Flavoured Cheese (herb, cumin, etc)
• Brie, Camembert and Blue style
  Artisan (cheddar, gouda, hard cheese etc)

The plant-based cheese market continues to grow, as people are seeking kinder, healthier, less polluting, more environmentally friendly alternatives.

https://www.scoop.co.nz/stories/CU2407/S00008/vegan-cheese-awards-open.htm

Vegans and vegetarians often lack these vital nutrients. Here’s how to get them back into your diet

From thestar.com

New vegetarians and vegans often cut meat out of their diet without replacing their missing nutrients, dietitians say — leading to deficiencies 

Have you decided to cut meat out of your diet only to feel tired, light-headed and extra sore after work outs?

People who stick with vegetarianism, veganism or other restrictive diets can sometimes find themselves lacking in vital nutrients from essential amino acids to vitamins mainly found in meat, often as a result of poor planning or overreliance on processed foods, nutritionists tell the Star.

“The most common mistake is just not thinking about the things that need to be replaced when we eliminate animal products,” said Maude Morin, a registered dietitian with Toronto-based practice JM Nutrition.

“It’s not the mindset of, ‘I’m going to be following a healthy, balanced, plant based diet’ — the logic that I see quite a lot is ‘I’m just not going to eat meat.’ We haven’t substituted what we need, and what we were getting before we’ve undergone a transition.”

Here are the most common nutrients veggie-based diets are lacking — and how we can make up for them.

Proteins and essential amino acids

It may seem obvious, but the most common and “overarching” nutrient missing from vegetarian and vegan diets is protein, explained Trista Chan, a registered dietitian and founder of the Good Life Dietitian in Toronto. 

“These are essential macronutrients that can present over time as muscle wasting, lowered immunity, maybe feeling less satiated or full after meals,” Chan said. But while proteins are often associated with animal products like chicken breast or red meat, it’s possible to get all we need from plant sources as well.

Proteins are made up of 20 “building blocks” known as amino acids, nine of which are “essential” — meaning we cannot make them within our own bodies and must get them from external sources, according to Morin. While meat, eggs and dairy contain high levels of all nine of these nutrients, plant-based protein sources are usually lacking in at least one of them.

For example, studies show legumes have low levels of methionine and cysteine, while cereals have limited lysine and tryptophan. As a result, vegetarians and especially vegans must eat a wider variety of items and “be cognizant of the variety of proteins that we’re consuming so that we can get a diversity of amino acids and make sure that we’re meeting our needs,” Morin explained.

Plant-based proteins are also harder for our bodies to absorb, meaning we need to consume more of them each day, Morin continued. For vegetarians and vegans, studies recommend eating around one gram of protein per kilogram of body weight per day.

The nutritionists say great plant-based sources of protein include: legumes like beans and lentils; nutritional yeast; wild grains like barley and spelt; nuts and seeds like almonds and pumpkin seeds; and especially soy products like tofu, one of the few plant products known to contain all nine essential amino acids, Morin explained.

Vegetarians and vegans are often missing vital nutrients by cutting out animal products from their diet. Here’s how to recuperate.              Dreamstime/TNS

Iron deficiencies

Next up is iron, a vital component in our blood needed to ferry oxygen throughout the body, according to nutrition coach Kyle Byron of Toronto’s Kyle Byron Nutrition.

”(Iron deficiency) is such a bad thing to have, like, your energy levels are just low all the time. Your immune system is not great,” he said. “Because iron carries oxygen around our bodies — and yeah, we kind of need that.”

People who menstruate are especially vulnerable to this deficiency as they’re subject to regular blood loss; “their iron levels are just completely getting depleted every single month,” Byron continued.

“Iron is predominantly found in red meat,” he said. ” … To truly get enough iron, we need to eat animal products or take an iron supplement.”

That’s because, despite vegetables like spinach seemingly being packed with iron, it’s far more difficult for the body to absorb the metal from plants than meat products, Morin noted — “It’s about around 50 per cent less absorption, which means that when we’re plant based, our iron intake (needs to be) almost double.”

The previous protein-laden plant-based foods also come packed with iron, but because our bodies are so much worse at absorbing this nutrient, supplements are often recommended, the experts say. Other iron-rich options include spinach, kale and collard greens, as well as cereal-based products fortified with iron like Quaker oatmeal, Morin added.

Vitamin B12

For Chan, “Vitamin B 12 is the most common deficiency I see,” especially among practicing vegans. The nutrient is naturally found in nearly all animal products like meat, dairy and eggs, but is missing from most plant-based products.

A deficiency commonly presents “in the form of fatigue or tingling in the extremities,” Chan continued. Like iron deficiency, not having enough B12 can also lead to anaemia, where the body doesn’t have enough healthy red blood cells.

“It’s definitely one of those things you learn in veganism 101. (Vegans) usually will be taking a supplement for vitamin B12,” Morin explained. “If we’re going into a plant based diet without doing any reading or research, it’s definitely something that I see a lot of people not taking.”

Vegetarians can get their B12 from dairy products and eggs, but vegans usually must rely on supplements and foods with added B12. It’s also found in nutritional yeast, dried Japanese seaweed known as nori, and certain mushrooms like shiitake, the dietitians say.

Omega-3 fatty acids

Omega-3 fatty acids are another example, the most active form of which is found in fish and seafood, Chan explained. “It is another common deficiency that’s strongly involved in maintaining hair, skin, nails and managing heart health,” she said.

Even omnivores who don’t eat enough fatty fish regularly are at risk of this deficiency, Morin added, which can lead to skin irritation, joint pain and stiffness, changes in hair texture or density and psychological impacts from brain fog and fatigue to depression.

“Although there are omega-3 sources in plants — things like walnuts and chia seeds and flax — it’s not the same form of omega-3 that your body is using,” she explained, adding that we need three different types of omega-3s, only one of which is found within plants.

“We really are going to want to think about looking at a supplement that provides (the missing omega-3s) because it’s just too difficult to do with just food,” Morin continued. 

Calcium

Despite there being a lot of plant-based sources that contain adequate calcium, deficiencies in the nutrient continue to pop up in vegetarians and vegans over the long term.

“A lot of studies have shown that people who are following vegan and vegetarian diets overall tend to consume anywhere from 30 to 60 per cent less calcium than people who are omnivorous,” Morin explained. “Again, this is just a matter of planning. There are a lot of nonanimal based foods that contain calcium, but it’s the kind of thing that maybe we’re not consuming in appropriate quantities.”

She said her practice often sees vegetarians and vegans with “suboptimal bone density over the course of their lifetime … at the end of the day, we need to maintain the health of the lean muscle tissues and the skeleton. Because these tend to be the two things that we see, over time, taking the biggest hit from vegan and vegetarian diets.”

It’s why it’s important to consume enough dairy products, or, if you’re looking at plant-based milk alternatives, to make sure they’re fortified with extra iron, Morin finished.

Should I be taking supplements?

Although studies show plant-based diets can be anti-inflammatory and lead to benefits in many different illnesses if done properly, it also opens one up to nutritional deficiencies not encountered by omnivores. These only get worse the more restrictive one’s diet is, like veganism, Morin explained.

“Is it possible (to maintain a healthy, balanced diet) without taking supplements for veganism? I would say no,” she said — “but we can definitely minimize the supplementation routine” by eating a varied, balanced diet of the foods recommended above.

“We’ve kind of just grazed the surface, talking about the core nutrients,” she continued. “But there’s quite a long list of things that someone could be (missing) — probably 20 nutrients or so, depending on how restricted the diet is.”

Byron agreed, recommending the following daily regimen of nutritional supplements for vegans, for optimal health:

• Two micrograms of vitamin B12
• Five milligrams of iron (if no deficiency — follow clinical guidelines if deficient)
• Ten milligrams of zinc
• One to two scoops of protein powder a day
• Omega-3 fatty acids (EPA/DHA) — 2000 mg per day
• Calcium taken with Vitamin D, not exceeding 500 milligrams at one time. It’s fine to do two separate doses of 500 milligrams daily (Use clinical judgment based on calcium intake)
• Vitamin D3 based on sunlight exposure
• An optional multivitamin (with one to two milligrams of copper, which helps recycle iron in the body)

https://www.thestar.com/life/health-wellness/vegans-and-vegetarians-often-lack-these-vital-nutrients-heres-how-to-get-them-back-into/article_e89f97ba-349b-11ef-ba42-afdcd9d408c2.html

Throwing A Vegan BBQ? Here Are 10 Recipes To Make

From plantbasednews.org

Contrary to popular opinion, BBQs absolutely don't need meat 

Summer is the perfect time to fire up the grill and enjoy outdoor gatherings with friends and family. A vegan BBQ offers a fantastic opportunity to showcase delicious, plant-based dishes that are ideal for hot weather. With a wide array of vegan BBQ recipes, you can create a memorable and enjoyable cookout that celebrates the best of summer. These recipes are perfect for hot weather, easy to prepare, and sure to impress your guests.

One of the highlights of a vegan BBQ is the variety of flavours and textures you can offer. Vegan BBQs also allow for incredible variety and creativity. Each dish on this list shows that plant-based options can be just as satisfying and indulgent as their meat-based counterparts. From tasty salads and chewy seitan to creamy fudgesicles and crispy courgette skewers, there’s no limit to diverse plant-based food.

10 vegan BBQ recipes

With these 10 vegan BBQ recipes, you can create a diverse and satisfying menu that highlights the best of plant-based cooking, ensuring everyone at your cookout leaves happy and full.

Vegan grilled chicken

                          This seitan chicken recipe was made for BBQs         Romy London

Seitan is becoming more and more popular in vegan cooking. Learning how to make your own seitan and having a grilled “chicken” recipe on hand for barbecues is just what this recipe from Romy London offers. This recipe shows you exactly how to make these plant protein fillets with white bread flour and water. It’s also covered in a flavourful tomato, tamari, maple, and paprika sauce, adding to the traditional BBQ flavour.

Find the recipe here.

Smashed ‘firecracker’ sweet potatoes

               This smashed sweet potato recipe is tasty, nutritious, and protein-packed     BOSH!

Smashed potatoes packed with spicy spinach and cannellini beans sound like the perfect side dish for a barbecue. From the creators at BOSH!, these spicy “firecracker” smashed sweet potatoes will be a winner at any summer function. The mixture of crisp potato skin and creamy sweet potato, topped with protein-packed beans and a creamy chili crisp sauce, makes for an incredible blend of flavours. This side goes well with vegan meat and any cold salad.

Find the recipe here.

Creamy vegan potato salad

                                      This recipe makes for a great side dish at a weekend cookout     ElaVegan

Let’s not pretend potato salad isn’t essential to a summer barbecue. This one, in particular, comes from Ela Vegan and is light, refreshing, oil-free, and a completely vegan BBQ side you need to add to your recipe line-up. Potato salad is easy to make, and this recipe is no exception.

The base of the dish is wavy potatoes, red bell pepper, red onion, dill pickles, and green onion—you can add olives, too, if you want. Rather than using store-bought vegan mayo, the recipe details how to create a creamy dressing from white beans, plant milk, and a variety of tasty seasonings.

Find the recipe here.

Spicy courgette kebabs with apricot salsa

                              This BOSH! recipe is made for summer BBQs        BOSH!

These spicy courgette kebabs with apricot salsa will be a hit at your next cookout. This recipe is also from BOSH! and is a tasty addition to any barbecue. Serve it as a main meal with flatbreads and vegan yogurt or as a snack to go with the rest of your BBQ dishes.

Flavoured with harissa, paprika, chili, and cumin, the courgettes are sliced into 1 cm rounds and skewered before being grilled and charred perfectly. The addition of the apricot salsa makes this recipe bright. Simply chop up your apricots, parsley, and red onion. Then, add olive oil and red wine vinegar and mix.

Find the recipe here.

Southwest pasta salad

                  Pasta salads are essential BBQ sides for weekend gatherings in summer    Crow Moon Kitchen

Expand your pasta salad horizons with something unique. This southwest pasta salad from Crow Moon Kitchen is certainly different from your average side dish. It features flavours inspired by the southwestern United States and is jam-packed with colourful ingredients. 

You create this dish using farfalle (bowtie) pasta, fresh veggies like corn, kale, chickpeas, avocado, and red pepper, and seasoned generously with lime, paprika, cumin, and nutritional yeast. It’s also rather easy to make. You are welcome to switch the pasta for a gluten-free option and include shredded carrot, chopped celery, or fresh parsley for tasty add-ons.

Find the recipe here.

Miso aubergine steaks

    These miso aubergine steaks are tasty, hearty, and great for barbecues     Viva's Vegan Recipe Club

Juicy, charred, and fabulous with almost any side, these miso aubergine steaks are a must-try. This recipe comes from Viva’s Vegan Recipe Club, and it’s quick and easy to make. For two servings, simply cut an aubergine in half, score it in a criss-cross pattern, salt it, let it sit, and prepare your glaze. The showstopper for this dish is a red miso, maple, mirin, soy sauce, and toasted sesame oil glaze, which gives the aubergines their delightful char and complex flavour. Then, place on a red-hot barbecue or well-oiled grill for a few minutes per side.

Find the recipe here.

Hearty vegan halloumi salad

   With a little creativity, it’s possible to make your own vegan halloumi at home     Lizzie Mayson

Another fantastic recipe to bring to your vegan BBQ is this plant-based halloumi salad from BOSH! This salad is hearty, punchy, and filling. It’s made with pearl barley, tofu halloumi, bell pepper, tomato, and onion. The ingredients are cooked together, and the salad is topped with the baked halloumi. You can enjoy this dish warm or cold. Be sure to add a squeeze of lemon once the dish is complete.

Find the recipe here.

Vegan chili dogs

                 These chili dogs will be sure to impress at any summer cookout     World of Vegan

These cheesy and spicy vegan chili dogs are a no-brainer for a vegan barbecue. The recipe from World of Vegan makes eight servings, and you can use any vegan hotdogs and chili of your choice. Add soft hotdog buns, mustard, vegan cheddar cheese, red onion, chives, and sliced jalapenos to your chili dogs. It’s super quick to assemble, and you can even grill your hotdogs on the BBQ if you want.

Find the recipe here.

Grilled zucchini and ‘feta’ salad

                          Make this summer salad for your next al fresco lunch   Romy London

This grilled zucchini salad is satisfying, flavourful, and straightforward to make. It is made with macadamia feta, walnuts, and wild rocket and topped with a zingy dressing. Grill your zucchini, toast your walnuts, and add your rocket as a base. For the macadamia feta, the recipe, which also comes from Romy London, shows you how to make it from scratch. Be sure to prepare the feta the day before your barbecue, as it needs to sit in the fridge to set. The rest of the salad can be made on the day, ensuring your zucchini stays fresh.

Find the recipe here.

Homemade vegan fudgesicles

        These fudgesicles are totally dairy-free and are a tasty summer treat    Dreena Burton

To finish off this list of vegan BBQ recipes, Dreena Burton has created these homemade vegan fudgesicles. Affordable, chocolatey, and easy to make, these fudge pops are a wonderful vegan treat for hot summer days. The best part about making your own frozen desserts like these fudgesicles is that you can make as many as you want for big group hangouts.

They’re also simple, and as long as you have enough ice-pop moulds and sticks, you’ll always have desserts on hand. The recipe is easy: macadamia nut butter, coconut sugar, cocoa powder, plant-based milk, and banana blended up and frozen.

Find the recipe here.

https://plantbasednews.org/veganrecipes/lunch/vegan-bbq-recipes/

The world’s first vegan hard-boiled egg is here. Cracking idea, or ova the top?

From delicious.com.au

We’re shell-shocked.

There are loads of vegan egg substitutes out there, from natural ingredients like flaxseeds and aquafaba to packaged powdered and liquid vegan egg replacements. But it has now come to our attention that someone has developed the world’s first plant-based hard-boiled egg. And no, we’re not yolking. 

Meet WunderEggs – a vegan egg product hatched by US company Crafty Counter. They’ve been available in Whole Foods stores in the States since 2023, and were the best-laid plan of company founder Hema Reddy, who says she was driven to develop an egg substitute after learning about the conditions of laying hens in industrial farming.  

To paraphrase Carrie Bradshaw, I couldn’t help but Wunder – with the egg shortages occurring right now due to the current avian flu outbreak, could this vegan egg substitute be the solution to our eggs-istential crisis?

Developed in consultation with food scientists, the ready-to-eat ‘eggs’ are made from 100 percent plant-based ingredients, including things like water, almonds and cashews, coconut milk and natural colouring from turmeric. They’re currently available either devilled, with aquafaba mayo; or plain hard-boiled, with a little packet of black salt known as kala namak, to give them that sulphuric ‘eggy’ smell. ‘Egg white’ patties are also currently in the works. 

But are they everything they’re cracked up to be? Since they’re not currently available in Australia, I couldn’t try one (gosh darn it). So instead I turned to the brains trust on the internet, which is always a good idea.

Here I found words like ‘rubbery’, ‘powdery’, ‘gelatinous’, ‘watery’, ‘don’t have any flavour whatsoever’ and ‘never again’. Really encouraging stuff, all round. 

So while WunderEggs might ruffle a few feathers in the egg industry, it sounds like this vegan substitute is a fairly poultry offering compared to the real deal. 

https://www.delicious.com.au/food-files/news-articles/article/wundereggs-worlds-first-vegan-hard-boiled-egg/0zgexa45?r=foodfiles/newsarticles