Recipe: Vegan Sweetpotato Chili with Creamy Coconut Rice

From wherethefoodcomesfrom.com

A great way to warm up on a cold day. This was a State Fair Recipe winner! 

Prep Time 10 minutes     Cook Time 25 minutes      Servings  10

Equipment

• large Dutch oven

Ingredients

• 4 cups sweetpotatoes, diced
• 1 large onion, chopped
• 3 garlic cloves, minced
• 1 large bell pepper, chopped
• 1 can whole kernel corn
• 1 can chili seasoned diced tomatoes
• 1 can black beans, do not drain
• 1 package taco seasoning mix
• 1 teaspoon chili powder
• 2 cups vegetable stock
• 1 cup rice of choice
• 2 cups coconut milk
• 2 scallions or green onions, chopped
• 2 tablespoons vegetable oil

Instructions

 

• Heat oil in a large Dutch oven, add 1 chopped onion, 3 minced garlic cloves, and 1 chopped bell pepper. Sauté until tender for about 5 mins.
• Add 4 cups diced sweetpotatoes and cook until lightly browned. Then add 1 package taco seasoning. Mix well.
• Add 1 can corn, 1 can black beans, 1 can diced tomatoes, 2 cups vegetable stock, and 1 teaspoon chili powder. Mix and reduce heat to low and cook 25 minutes until all vegetables are tender.

While Vegetables Are Cooking

• In a saucepan with a tight fitting lid, add 2 cups coconut milk and 1 cup rice. Bring to a boil. Reduce heat and cook for 20 minutes until liquid is absorbed.

To Serve

• Plate rice and top with chili and a scoop of chopped scallions.

Enjoy!

About the Author

North Carolina is the nation's leading producer of sweetpotatoes, and not just by a little! About two-thirds of the U.S. sweetpotato crop is grown in North Carolina! Now you may notice we keep spelling "sweetpotato" as one word -- that's because that's the way it is! The scientific classification of this amazing vegetable is different enough from a white potato that the decision was made to make it a single word to avoid confusion. Which is confusing, we understand. However, you spell it, sweetpotatoes are simply delicious. Amazingly, they're also one of the healthiest foods on the planet! The North Carolina SweetPotato Commission was founded 60 years ago to help NC growers find new markets for their product. back then, tobacco ruled the roost for NC farmers -- it sustained generations and built the ag industry. But obviously the world changed -- as tobacco use declined, North Carolina needed a crop that liked the same land, hopefully used the same equipment and labour force -- something that could step right in as tobacco stepped out. Hello, sweetpotatoes! The Commission works tirelessly to find new markers for growers and spread the word about the wholesome goodness of North Carolina sweetpotatoes -- including coming up with scrumptious recipes like these we're proud to feature in the Where The Food Comes From Cookbook!
https://wherethefoodcomesfrom.com/flavor-of-the-week-vegan-sweetpotato-chili-with-creamy-coconut-rice/

How to fuel triathlon training with a vegan diet

From 220triathlon.com

Trying Veganuary? Then here are all the tips and recipes you need to fuel triathlon training 

Considering trying Veganuary in 2025? It can be tricky to know what to eat to fuel yourself correctly as a triathlete. Here’s some advice from David and Stephen Flynn, keen athletes and authors of new vegan cookbook The Happy Pear 20.

Training and racing on a plant-based diet is possible, but there are things you can do to make it easier. Here’s all the tips you need plus visit this article for four great recipes to try…

Whether you follow a plant-based diet already or are trying it out during Veganuary, it’s important to get the right nutrients to fuel your training (and racing, if you continue beyond the first month of the year!).

To help, we turned to David and Stephen Flynn, authors of The Happy Pear 20 which celebrates 20 years since they opened their own fruit and veg shop with a dream of “creating a happier, healthier world and building community”.

Since then the duo have expanded to add a coffee roastery, two organic farms, a cookery app and six cook books… Not only that, but they are keen endurance athletes so know a thing or two about fuelling and recovering with plants!

In this article we ask them some questions to help you get things right – plus in this article they share four recipes from their new book that you can try at home.

Can anyone who is very active benefit from a vegan diet?

Absolutely. I think one of the keys here is, rather than focusing on a vegan diet, it’s to focus on eating a whole food, plant based diet.

Nine in 10 people in the UK and Ireland are deficient in fibre; you’ll get fibre in fruit, veg, beans, legumes, nuts and seeds and whole grains. So what we really recommend is, rather than a vegan diet, a diet that’s focused predominantly in whole plant foods.

What are the benefits you see from trying to be vegan for just one month?

Again, the key here is to focus on eating whole foods, rather than being vegan, so you’ll be upping your fibre intake significantly. Every human has a microbiome, which is in their large intestine, within your microbiome, 70% of your immune cells exist.

By eating fibre rich foods, you’ll be bringing in what’s known as a prebiotic which will help feed the microbes in your gut to proliferate more of the healthy strains.

So some of the benefits you’ll find from a diet focussed on plants and whole foods is that you’ll naturally eat more fibre rich foods, which improves your gut health and your immune system.

There’s also been an association between the gut and the brain, via the vagus nerve, that it can improve your mental health. So I think eating more plant based will make you feel lighter and healthier, plus it’s better for the planet!

While following a vegan diet, try to eat a diversity of plant based foods, and ensure you’re eating enough calories, because when you are eating more whole plant foods they don’t contain the refined fats or sugars, so you’ll have to eat more food.

And listen to your body. If you’re hungry, eat more. Typically, if someone does eat a whole plant food diet, they can eat so much!

I think this is the key that many people often just don’t eat enough calories because they get fed up chewing. Things like nuts and nut butters are great if you’re craving higher calorie dense foods.

                                                                               Credit: The Happy Pear 20

What are the best foods to fuel training?

Green vegetables are one of the most nutritious foods you can possibly eat. And if you’re someone that’s trying to increase your protein intake, beans and legumes are wonderful. They’re predominantly based on carbohydrates but they do have, typically anywhere from 15 to 20% protein content, and they’re really high in fibre.

So beans are incredible. And if you’re someone that’s not used to beans, hummus is also great as it’s made from chickpeas  and tahini, which both have a high protein content and provide a source of fat to fuel recovery.

Protein is an important one too, you need to get enough so think nuts, tahini, nut butters and beans and pulses. Refried beans in a simple breakfast burrito is something we often have, smashed with some tofu.

We’ll put it with some turmeric, which is good for reducing inflammation, and some calinamic which is known as Black sulphur salt to give it an egg-like flavour.

We’ll often serve it then with avocado and tomato and some pickled onions, and just put it in a whole food wrap. It’s a wonderful, simple and delicious meal.

Can you recommend any vegan sports nutrition products, ideas to make your own carb drinks, protein shakes, energy gels?

We recently ran a 130 kilometre endurance race, and one of the things we were eating were dates with almond butter, and we’d slightly cover them in chocolate, so it felt indulgent, but provided us with immediate energy.

Or try bananas dipped in tahini, we also ate a lot of avocados!  We tried to avoid gels or caffeine jellies, and instead focused predominantly on real food.

We found it really helped in terms of when we were having a carb drink, we used tailwind, which was nice, but we did make our own natural Gatorade, a recipe you can find on our Instagram page.

What recipe is your favourite after activity?

I tend to listen to my body, but I think hummus and some cucumber and carrot sticks is a great one. Coconut yogurt is also brilliant. We’ve an organic farm, so I try to use as much greens from that, because I think greens are one of the most nutritious foods you can have.

Why should triathletes try these recipes?

Based on research from the American good project, diversity is one of the keys to good health, and trying to eat in season, eating local, organic foods that are high in nutrition is just going to benefit your body in so many different ways and ultimately benefit your performance.

But even beyond that, it’ll help you feel more connected to the landscape, and it will help your mental health.

Here are four free recipes from The Happy Pear 20 for you to try now.

The Happy Pear 20: Recipes and Learnings from the first 20 years, is priced £23.99. Published by Gill Books

https://www.220triathlon.com/news/how-to-fuel-triathlon-training-with-a-vegan-diet

"I've been vegan for eight years – one thing you must know before starting Veganuary"

From getsurrey.co.uk

By Lizzie McAllister

Some 25million people participated in Veganuary in 2024, with even more set to take on the challenge this year – but content editor Lizzie McAllister says there are some things to know before you dive in

The new year is almost upon us, and whether you're looking to take up a new exercise regime, ditch booze for a month in the name of Dry January or read more, many of us will be setting resolutions for 2025.

For lots of us, January is a time to re-examine our eating habits, either for the sake of their health or for ethical reasons. This may explain the ever-growing popularity of Veganuary, which sees participants forgo all animal products for the entire month of January.

In 2024, a record-breaking 25million people worldwide left meat, eggs and dairy products off their plates in the name of the challenge, and it is thought 2025 will be an even bigger event than last year. But for some, the thought of giving up some of your favourite foods for 31 days can be daunting.

I've been vegan for most of my adult life. I made the switch to vegetarianism in my second year of university and ditched dairy and eggs less than six months later, and I've never looked back.

But when I first stopped eating meat eight years ago, it came as a huge shock to my loved ones. Up until that point, I had been the kind of person who didn't think a meal was complete unless it included some kind of animal product – and, truthfully, that's a belief I held onto for a while even after I decided to make the change.

In the early days of my veganism, I found my new diet restrictive. I had no idea what I was doing in the kitchen at all, let alone without eggs, butter and bacon – or the convenience of meat-heavy ready meals or oven pizzas. When I would go out to eat with meat-eating friends, I'd often be forced to order the one vegan item on the menu and feeling deprived.

But in reality, being vegan can open up a whole new culinary world. Nowadays, most major UK cities have a few vegan and vegetarian restaurants and there are many dishes that are naturally vegan out there. I wasn't a particularly adventurous eater before I ditched meat – becoming vegan forced me to try things I perhaps never would have tried before.

It also forced me to fall in love with cooking, and with hundreds of vegan chefs now sharing recipes on social media every day, it couldn't be easier to find delicious meals you can make at home. Some of my favourite content creators include Bosh!, Gaz Oakley, Sophie Waplington, Rachel Ama, and Joanne Molinaro, but there are endless professional chefs and home cooks alike that you can take inspiration from, many of whom now have their own cookbooks.

For those looking to take on the challenge, the one piece of advice I'd offer is this – get curious. Rather than feeling like you're giving something up, see this as an opportunity to learn more and explore new ways of eating and loving food. Instagram and TikTok are great places to start, and there are tonnes of resources online that can point you in the direction of your new favourite plant-based eatery.

So while taking the plunge and trying to avoid animal products for a whole month might have you feeling like you're missing out, I'd encourage you to reframe how you think about veganism. I would never change the way I eat, and I see being vegan as an opportunity to broaden my dietary horizons, rather than as a limitation.

https://www.getsurrey.co.uk/news/health/ive-been-vegan-eight-years-30677389 

Demand For Vegan Food At UK Quick-Service Restaurants Up By 56% in 2024

From plantbasednews.org

Leon, Subway, Gail's, and Wenzel's are among the restaurants that have seen a sharp rise in vegan food sales 

Consumer data has revealed that orders for vegan food at quick-service restaurants in the UK saw a 56 percent increase in 2024.

Vita Mojo published the findings, sourced from casual eateries including Leon, Gail’s, Wasabi, Yo!, Wenzel’s, and Subway. In a year that saw a strong narrative about plant-based food being in decline, these statistics seem to indicate the opposite.

The data analysed 9.8 million meal deal orders and 139 million individual food item orders. It also found a 64 percent increase in demand for vegetarian options. 

                                     Subway has added a number of vegan options to its menu over the years     Subway

Positive news for the UK plant-based industry

“The data from 2024 highlights that customers are still looking for health-conscious and plant-based options, alongside a noticeable preference for indulgent comfort food at lunchtime,” said Nick Popovici, CEO of Vita Mojo. “Additionally, the sharp rise in reusable cup usage signals a growing commitment to sustainability within the quick-service dining sector.”

Popovici was referring to customers bringing their own reusable coffee cups, a consumer behaviour that the analysis found had increased by 111 percent in 2024 — a strong indication that many customers are seeking to reject single-use plastic items, with takeaway hot drinks being a strong culprit. Many UK quick-service outlets incentivize reusable coffee cups by offering a small discount when used. 

This follows a similar report a few months prior that found that vegan food and drink purchases at UK airports had risen significantly this year. 

Vegan options are increasing at mainstream restaurants

Many of the restaurants taking part in the report have been increasing the number and variety of vegan options. Subway offers meat-alternative sandwich fillings such as the Plant Patty and Plant Picante, Vegan CheeZe, vegan-friendly sauces, and a vegan Double Chocolate Cookie. 

                                             Vegan options are more popular than ever - Media Credit: Adobe Stock

Leon has also increasingly become a safe haven for vegans. Besides the popular vegan Love Burger, there are quite a few options including the Bangin’ Bhaji Wrap, Golden Glow Dhal rice box, and a range of small vegan cakes. Wenzel’s offers the ever-popular vegan sausage roll, also available on the Wenzel’s website as an 18-portion platter.

https://plantbasednews.org/lifestyle/food/demand-vegan-food-uk-quick-service-restaurants/

The 13 Biggest Mistakes To Avoid When Cooking Vegan

From tastingtable.com

By Caroline DiNicola

When folks first take the lunge to cut out animal products from their diet, the process can be intimidating. What's supposed to be at the centre of your plate? Are sandwiches out the window? What about barbecues? How will I get by with so fewer options? One of the most surprising things about the transition is you will likely find yourself expanding your ingredients list, not reducing it. Soon, you'll be a flaxseed, cashew cream, nutritional yeast, and chickpea flour expert. Tempeh, tofu, and seitan are just the tip of the iceberg, my friends. There are some pretty common big mistakes to avoid when cooking vegan that almost everyone stumbles on.

As a plant-based chef and recipe designer, and vegan of eight years and counting, I have had my trials and tribulations while trying to navigate the world of vegan cooking. Your first batch of cashew cream will be chunky, your first flax egg will be runny, and on your first grocery run you'll likely spend your month's grocery budget on every food you can find labelled "vegan." It's just part of orientation, but I'm here to help you skip those mistakes so you can enjoy a smooth transition to vegan cooking. Whether you've been vegan your whole life, or are just dipping your toes in the water, it's best to arm yourself with knowledge and acknowledge that you may still make some mistakes. It's all a part of the learning process. However, I will say that transitioning to plant-based cooking was incredibly rewarding, and I found myself expanding my horizons and culinary creativity like never before. Enjoy the challenge and creativity that comes with the ride, even if it's just for meatless Mondays.

Under-Spicing Tofu

Pile of unflavoured tofu - Food Fantasy/Shutterstock

Do you know how everyone complains that tofu is bland? Well, they aren't wrong. I'm not here to convince you otherwise. That's because tofu isn't meant to be bold with flavour, as you are supposed to add your own. It's a vehicle for flavour, similar to chicken. Tofu needs sauces and spices, marinades, and rubs to shine. So, if someone tells you they don't cook with tofu because it is bland, that's on them. The flavour is in the hands of the cook.

The mistake that everyone makes when cooking with tofu is that they under-spice it. You don't have to be a master chef to pack some flavour in there. Try something simple like soy sauce or tamari. Use a premade sauce like Italian dressing, wing sauce, or Bachan's Japanese Barbecue Sauce. If you were a grill master in a past life, use one of your famous homemade marinades. For best results marinate your tofu overnight, or in a vacuum sealer with your sauce. I challenge you to make the absolute best sauce for your "bland" tofu, and then grill, bake, air-fry, roast, or pan-fry it. For bonus points, crank up the heat for ultra-crispy tofu and play around with the texture. Freeze it and defrost it for a chewier mouthfeel, or coat it in a little cornstarch before popping it in the pan or oven. Tofu gives you miles of wiggle room for experimentation. Don't let that opportunity go to waste.

Making Mushy Black Bean Burgers

Black bean burger - Food Fantasy/Shutterstock

There's a reason that folks tend to choose beef over black bean burgers at a restaurant. For whatever reason, black bean burgers tend to be flavourless and mushy. Fortunately, it doesn't have to be that way. Your patty should not be squishing out the sides of the bun with each bite, or falling through the grates on the grill. These burgers need a more solid binder, less moisture, and a stronger seal during the cooking process.

There are a few simple tricks to prevent black bean burgers from falling apart. The first is to create structure by cooking your burger at a high heat, using oil, on a flat surface. This will create a crunchy seal that should help to keep it whole. Even if you want to grill your burger, start with this method then transfer it to the grill. Do not layer the patty next to sauces, tomato, or any other liquid topping, as it will soften this structure. Use lettuce, onions, and other dry ingredients to sandwich the patties. The second trick is to choose a binder like flaxseed, aquafaba, starch, or gluten to keep those bad boys whole. If you're finding that the mix is too moist use oat flour or whole oats to soak it up. A burger that is too moist will inevitably flop. It's all about finding that perfect balance.

Not Varying Textures

Bowl with varying textures - Anggalih Prasetya/Shutterstock

Vegan food gets a bad rap for being mushy. Much of the time, folks miss the chewy and crispy textures of meat, even if they don't miss the flavour. However, those textures can certainly be replicated in the plant-based world. Endless ingredients can be added to your dish to give it a crisp or a crunch. Varied mouthfeel is important whether you cook with meat or vegetables, which is why we love croutons on our salad or toasted pumpkin seeds in our bisque.

Luckily, vegetables vary in texture and are easily altered depending on the cooking method. Potatoes are a fantastic example -- do you enjoy them silky mashed or crispy fried? It's not hard to get the crispiest potatoes. The two couldn't be more different, and both are fan favourites. Add potato chips to your veggie sandwich or black bean burger for a satisfying crunch. Cake your eggplant in panko breadcrumbs and toast it up in hot oil. Add toasted seeds to the top of your stuffed squash, and sprinkle pomegranate seeds on your salad or soup. Press all of the liquid out of your tofu and cook it for a long time to get an ultra-chewy texture, or try soy curls.

Overusing Vegan Processed Products

Processed vegan meat - Chay_Tee/Shutterstock

Hold your horses (or perhaps hold your horseradishes) before you buy everything labelled "vegan" or "plant-based" at your local market. Firstly, because there has been major growth in the vegan market, companies use it as a business ploy. Yes, it may be vegan ... but aren't most corn chips already vegan? It can be easy to gravitate towards these foods. Secondly, just because it says "vegan" doesn't mean it's healthy. So, if health is your goal stick to as many whole foods as possible. This will save you money and it's what's best for your body. Stick to the produce aisle, canned goods and grains, and freezer section for the bulk of your shopping. Your bank account will thank you.

Hey, I'm not saying that eating a Beyond Burger or Impossible Burger every once and a while is bad, but you can easily make a delicious and inexpensive homemade black bean burger in a food processor in minutes. There are plenty of meat alternatives you can make with vegan ingredients. Mushrooms, I'm looking at you! And if you've already done your giant plant-based splurge and ate nothing but frozen vegan pizza and spring rolls for a week straight, don't feel bad because it's a mistake that almost everyone makes when cooking vegan.

Using Sub-Par Produce

Fresh produce - Nadezhda Novikova/Getty Images

Can you taste the difference between a homegrown tomato and one of those hard, pale ones at the grocery store? If your answer is yes, then it's time to up your produce game. If it's not, then you might consider dropping gardening as a hobby, or perhaps you're lucky and your local grocery store has outstanding produce. Either way, it's no secret that quality produce tastes better, is typically fresher, and is even more nutrient-dense. If you garden, have a local farmer's market, or can join a CSA (Community Supported Agriculture) then you're in luck. If your ingredients are quality, your dish will sing.

If not, and you have found yourself in a food desert or living in a climate that doesn't support year-round growing, then there are tricks you can use for finding the freshest produce at the grocery store. Smell, touch, and even just inspecting the produce can give you some insight. Heavier produce is usually more water-dense and therefore fresher. Smaller produce is usually sweeter and more flavourful. Choose smaller carrots over jumbo ones, for instance. Look in the back of the shelf as the fresher produce is stocked towards the back. Vibrant colours usually indicate freshness, and even a fragrant smell of pineapple or cantaloupe can cue you in. Shop like a pro by getting hands-on.

Making Crumbly Veggie Burgers

Two homemade falafel veggie burgers with seeded buns, lettuce, and tomato slices - Nina Firsova/Shutterstock

Just about as bad as a mushy black bean burger is a crumbly veggie burger. Nobody wants that dry mouthfeel, with junk of the burger hitting your plate during each bite. We all love oats and quinoa, but overdone can result in a burger without any juiciness, and a veggie burger should be just as juicy as a meat patty. Keep in mind that you will have to use extra fat in order to obtain a similar mouthfeel. You can do this by adding a little into the mixture and then using a decent amount of oil to fry your burger.

Other ingredients and binders that can add moisture to your vegan burgers are flaxseed (made into a flax egg), avocado, tofu, carrots, sweet potato, or squash. These foods will not only keep your burger together but will crank up the juiciness factor. When you're stirring your mix it should sound sticky, and your spoon should have quite a bit of resistance. If you're finding that it's simply breaking up into little pieces like a scone mix, then you may even want to add a little liquid like soy sauce, ketchup, barbecue sauce, or vegetable broth.

Forgetting About Umami

Basket of shiitake mushrooms - Enrique Díaz / 7cero/Getty Images

Umami is the fifth and most recently coined flavour. It is described as deeply savoury, and "meaty" which makes it the perfect flavour for any vegan missing meat without actually wanting to eat it. Even if the thought of a "meaty" flavour repulses you, umami will likely not as it's found in many plant-based foods. A few of the most popular umami foods include tomato paste, shiitake mushrooms, seaweed, miso, and soy sauce. Utilize strong umami flavours in fermented foods, nutritional yeast, and black garlic. Remember when I told you that your ingredient list just got a whole lot bigger, not smaller? Well, this is proof.

Still not sure what the "umami" flavour is? Many folks get it salty vs. umami confused. And while many umami foods are typically naturally salty, umami has a much deeper, richer mouthfeel that is deeply complex and savoury. In the non-vegan world think Parmesan cheese, gamey meat, fermented fish. The amino acid glutamate is responsible for the fantastic flavour. So, if your vegan dish is missing that familiar savoury flavour, you're in luck because it is still attainable, sans meat.

Sticking To Your Own Cultural Cuisine

Spiced chana masala in white bowl with beige and white fabric napkin and copper spoon - Miriam Hahn/Tasting Table

Did you know that there are endless cuisines out there that are notably vegan-friendly? Most of the United States relies heavily on meat and dairy in their cooking. Many "ethnic" foods in the United States have been Americanized to fit our pallet (there aren't a lot of Italians out there eating cheesy breadsticks). In fact, most of the world relies heavily on rice and beans, especially in the countryside. Areas of India, East Africa, Okinawa, Loma Linda in California, Israel, and Taiwan reject meat for either cultural or religious purposes. Some areas avoid it because it's expensive to raise and store meat. Whatever the reason, you can tap into these cuisines and enjoy some flavourful, plant-based meals.

Dining out at an Asian, South American, Indian, Mediterranean, East African, and Middle Eastern restaurant is a dream for vegans. There are too many options to choose from (which we are not used to). Don't wait to travel, bring this cuisine home with you, and try your hand at exploring a new culture, spatula-first. Start with some Indian chana masala, Ethiopian beyaynetu, or Japanese avocado hand rolls. You may just open a whole new door of opportunity.

Accidentally Using Non-Vegan Products

Bowl of yellow, orange, and red gummy bears - Mikroman6/Getty Images

It's easy to assume most canned, pre-packed, and processed foods don't contain meat or dairy unless you're grabbing for a bag of pork rinds or butter crackers. Unfortunately, this couldn't be further from the truth. There are endless foods out there that seem vegan but aren't. Some vary by brand, but many pre-packaged foods are loaded with ingredients like milk powder, whey, gelatine, and shellac. Even your beer or wine might be purified with egg or fish. "Natural carbon" could be bone char, used in non-organic sugar in the United States.

Even if you are a die-hard vegan, it's likely you've been using a few non-vegan ingredients. And that's okay because we are all out here just doing our best. These ingredients are made to be hidden, and totally steering clear is nearly impossible. Take a deep breath, do a little research, read those labels, and let the rest go. Being vegan is about avoiding animal harm to the best of your ability. Even if you've just cut out animal products for one day a week, you're making an impact. Double-check anything with a gummy texture for gelatine, check your bread for "dough conditioner," and investigate your fortified foods for where their vitamin D comes from. When in doubt, call or email the company and ask. But again, do your best and enjoy.

Being Intimidated By Cashew Cream

Cashew cream in jar with cashews in bowl - mama_mia/Shutterstock

Every vegan hesitates to dip their toes into the cashew cream pool, and I've been there, too. Personally, planning ahead to soak cashews overnight sounds like an unrealistic hassle, especially for those of us who like to create in the moment and follow our cravings. If you are wondering what cashew cream even is, your vegan culinary world is about to expand. Cashew cream is cream made from cashews that can range in consistency from cream cheese to milk. At its most basic, it's simply blended raw, unsalted cashews and water.

The cashews must be soaked in cold water overnight or soaked in hot water until soft, which can take anywhere from 15 to 30 minutes. I like to throw my cashews in a mug with some water and microwave them when I'm in a hurry, which takes about 10 minutes in total. Drain the water, add some fresh water in, blend with a high-speed blender until creamy, then blend for another 30 seconds. Add more water as needed. I like to include a little sweetener like dates or maple syrup (just a small amount), salt, and lemon juice to balance the flavour. Don't forget about adding nutritional yeast for a cheesier nip. There are endless uses for cashew cream, so get those cashews soaking.

Going Light On The Fats

Cook adding olive oil to bowl of mushrooms - Mint Images - Britt Chudleigh/Getty Images

Fat content is a huge reason why meat and dairy are so popular. It excites the tongue, and our body craves that calorie density. This doesn't mean that you forgo this wonderful mouthfeel just because you've given up animal products. In fact, this just gives us the opportunity to explore unsaturated fats, and choose to our own preference. If you like a floral and buttery finish, try extra virgin olive oil. Do you prefer a fragrant and fruity undertone? Give unrefined coconut oil a try. Love your omega-3s? Flaxseed is your guy.

Fat can help to add crispiness during the cooking process, create a balanced mouthfeel, and add moisture. There is not a food on the planet that doesn't taste better with a little extra fat, and you have a lot to make up for when going vegan. Fats are the key to better balance your vegetarian sandwich. Use a dressing sauce or spread. Fat is the ingredient to help you blend up silky soup without dairy. Don't forget to use high-quality extra virgin olive oil as a garnish.

Forgetting About The Grill

Veggie skewers with seasoning on grill - Zi3000/Getty Images

Don't throw out your grill just because you gave up hot dogs and barbecue ribs. Grilling is a fantastic way to cook fruits and veggies beyond tofu pups and veggie burgers. Really, any vegetable can be grilled with or without a marinade. Just use oil and a splash of soy sauce or tamari to elevate the umami without overpowering the natural flavours of the vegetables. Worried about losing those smaller cut veggies between the grates? Check out the best plant-based foods for grilling kabobs or invest in a grill basket.

Not sure where to start? Slice red peppers in half, cut some zucchini stem to base, slice some tofu, and don't forget about cauliflower steaks. Barbecue beets are a must for a grilled vegan cookout. Don't leave fruit out! You need to select the proper produce, but there are plenty of tips and tricks for grilling fruit that can make for some deliciously caramelized desserts.

Underutilising Grains

Bowls of different types of grains - Nadiasphoto/Getty Images

Everyone seems to be scared of carbohydrates when in reality we need them to function. Did you know fiber is a carbohydrate? Refined carbs are what spikes our blood sugar, but chewy, robust whole grains are a healthy part of any diet. Luckily, there are endless whole grains out there, so it's time to venture beyond rice and quinoa.

Look to different parts of the world for inspiration. Try African grains like fonio and teff. Take a flavour trip to South America and give millet and kiwicha a try. You could even expand your horizons in the rice department by experimenting with black rice or riceberry rice. Grab some couscous, farro, buckwheat, and freekeh. Each has its own texture, flavour, and mouthfeel and might just pair perfectly with your main course. Hey, I'm not saying brown rice isn't great, but our earth has a lot more to offer. Many grains are naturally gluten-free. Start your interest with ancient grains and go from there. Find them in specialty and ethnic grocery stores, or order them online.

https://www.tastingtable.com/1744884/biggest-mistakes-cooking-vegan/?zsource=yahoo