From echolive.ie
Taking part in Veganuary, or thinking about becoming vegan? As part of our Reset series, Kate Ryan shares tips on how to do it well
Not so long ago, a vegan lifestyle was considered niche – renegade, even; but these days, veganism has well and truly hit the mainstream.
Veganism has always been about eating foods borne from plants; a simple philosophy that eschewed the consumption of all animals and animal products.
But I’ll wager that when Donald Watson coined the term ‘veganism’ in 1944, he didn’t foresee lab-formed meat, fake fish, meat-flavoured plant-based proteins, or heavily processed convenience foods known as Ultra-Processed Foods, or UPFs.
As awareness of veganism has increased, the more UPFs have proliferated, meaning that a lifestyle based on the consumption of natural whole foods and plants has moved ever further away from veganism’s original philosophy.
Why Veganism?
Veganism is a lifestyle philosophy, meaning it touches not just food and drink, but the things we buy to use, to clothe, to furnish our homes with; even the way we move and travel. The pillar familiar to most concerns food and drink, with many reasons why people opt into veganism.
The main reason is a fundamental disagreement with the consumption of animals and animal products. Another is the perception that a vegan diet is healthier than one that includes consumption of meat, etc. Other reasons include health/wellbeing, environmental concerns including the impact of animal agriculture on climate change, and religious or spiritual beliefs.
These reasons are not held in a perfectly balanced ratio but slip and slide depending on the individual.
At its core, veganism has a lot of good things to teach about what we prioritise to eat.
The problems come when there is a drastic change in diet without the proper know-how or experience to replace the vital nutrients, vitamins and minerals provided by meat, fish and dairy that our bodies need to function well.
Health
First, if you’re thinking about going vegan, it’s advisable to get a health check from your GP, including bloods, for two reasons. It ensures you are not deficient in any vitamin or mineral, (e.g., low iron count), that could be exacerbated by, e.g., taking red meat out of your diet. If all is well, it provides a picture of your base level of health and function for the future as you adapt to a new way of eating.
Vitamin B12, iron and calcium are three vital minerals that are concentrated in animal products. They are also present in myriad natural plant-based foods, but more of those foods may need to be consumed to get your quotient to maintain levels over time. This is important because depletion can lead to health issues including fatigue, organ failure and brittle bones.
Eat Food, Not Too Much, Mostly Plants
The food philosopher, Michael Pollan, coined this famous triptych in his book The Omnivore’s Dilemma. Clearly, this is not a strict food rule for vegans but is a good guiding principle, important for a healthy vegan diet because it excludes UPFs for everyone.
Plant-based does not simply mean no ingredient of animal origin. It does mean a diet made up of natural wholefoods, including vegetables, fruits, flowers and seaweeds, legumes (peas, beans and lentils), grains, nuts and seeds.
The NOVA food classification system was developed in 2009 as “a framework for grouping edible substances based on the extent and purpose of food processing applied to them”.
A food is classified as a UPF if it has five or more ingredients in its make-up and uses ingredients not typically used in home cooking.
Such ingredients are “preservatives, flavour enhancers, colourings, and emulsifiers, which give these foods an appealing taste and longer shelf life.”
Not all such ingredients are ‘bad – for example, seaweed can be used as an emulsifier as can seed oils, and salt and vinegar are essential ingredients in pickles and ferments, techniques used to preserve and extend the life of fresh foods.
But their overuse, particularly in convenience foods, pushes the boundary of what a plant-based food is. Therefore, just because a product says it’s vegan, doesn’t make it healthy or better for you than a conventional convenience food product, like beer-battered onion rings.
Get to Know Your Greengrocer
Greengrocers are small businesses that specialise in sourcing and growing seasonal vegetables and fruits. In Cork, these businesses are savvy, tapping into the growing demand for hyper-local seasonal veg by consumers and making use of web shops and veg boxes by delivery to extend their customer reach.
Cork is fortunate to have great access to small-scale veg growers.
Richard’s Little Farm in Mallow, Gort na Nain in Nohoval, Nowen Rock near Dunmanway, Lisheen Greens outside Skibbereen, Gortnacrusha in Ballinspittle, Rostellan Farm in east Cork, Waterfall Farm near Bandon, Horizon Farm near Kinsale, Food For Humans in Ballinhassig… these are just some of the small, family-run horticulture farms that supply fresh seasonal vegetables all around the county.
My Goodness is Cork’s pioneering raw vegan food company, with an enormous following among committed vegans and omnivores alike. Unlocking the magic ingredients for making any veg taste delicious, sourcing organic locally grown veg, as well as growing their own through their work with Cork Urban Soil Project, while spreading their joyous gospel of funky vegan food in an inclusive way, has meant that what was a super niche food project is as vital a part of Cork’s food scene as the English Market.
Good news for Cork vegans!
Beans Is How
Beans, peas and lentils are excellent sources of protein and fibre, and are brim-full with vital vitamins, minerals and trace nutrients that are essential for maintaining good health.
The #BeansIsHow project is a food project to double the global consumption of these protein-rich foods by 2028. It’s part of the UN Sustainable Development Goals (SDGs), specifically Goal 2 which aims to achieve zero global hunger.
The project is led by chefs and is a goldmine of really delicious recipes and solid facts about the role beans can play in a healthy balanced diet.
They are the perfect food for anyone looking to transition to a vegan diet, whether all in one go or gradually over time by including more vegan dishes and reducing meat consumption.
Learn to Grow & Get Social
All foods are becoming more expensive to buy, and vegetables that are nutritionally dense, grown-not-flown here, can sometimes feel heavy on the pocket.
Why not take the opportunity to learn how to grow some of your own food?
Ballymaloe Organic Farm School has an incredible array of courses from half-day to week-long in all aspects of farming, including vegetable and herb growing, fruit and orchard planting, composting, and creating a small garden or veg plot.
The school pulls in experts and, in typical Ballymaloe style, really packs in the learning.
For a deeper dive into horticulture, Kinsale’s College of Further Education runs several courses in permaculture and horticulture suitable for people interested in growing some of their own food all the way to starting a small holding.
But if that all seems a little overwhelming, maybe learning by osmosis works better for you.
There are more than 20 Community Gardens across Cork, with that number growing all the time. Gardens in semi-urban and urban spaces bring fresh fruits and vegetables to communities that benefit from the opportunity to learn about growing food, and all in a social setting.
Participants are encouraged to gift whatever time they can spare in all aspects of maintaining the garden, and regular contribution is rewarded with a share in the produce – a fair exchange for labour!
There are allotments all around the city to rent, often managed by the local authority.
For a small annual fee, people can avail of a space to grow their own food and it is a great alternative for anyone with limited outdoor space at home.
Ready, Steady, Cook!
There’s no way around it, a balanced and nutritious vegan diet requires you to get cooking! It’s impractical and expensive to eat out every day, and as we have seen, an over-reliance on convenience food is not recommended.
Some of my favourite products include OTOFU, based in West Cork, who make tofu from organic soya beans in three flavours. Banana Melon Kitchen make sassy-flavoured and -looking cashew nut cheeses fermented with live cultures. UK-based Bold Bean Co makes incredible jarred beans full of flavour and super versatile. Look for a local stockist, or order online for delivery.
And of course, all that beautiful veg! Pick up a copy of Conor Spacey’s book, Wasted, and get on board with his ‘Vegetable Butchery’ approach to making the most of every bit of every vegetable.
Learn to batch like a pro with Sarah Jane White’s book Clever Batch; Darina Allen’s One Pot Feeds All, or Anna Jones’s One Pot, One Pot, Pan, Planet, all packed with easy, tasty veg-forward dishes.
Get Started!
Veganism is a radical change in lifestyle, so remember:
- Get a health check and discuss your plans with your GP, and have a plan to monitor your overall health
- Ensure the transition is a healthy one for you now and in the long term by eating mostly wholefoods and steering clear of convenience foods.
- Regular access to fresh, locally grown and seasonal whole foods is essential for a healthy diet. Sign up for a Veg Box Scheme or learn to grow some of your own food.
- Incorporate plenty of protein rich alternatives, particularly beans, peas and lentils, organic tofu and cultured nut-based cheeses.
- Keep a hit list of great quality vegan food outlets and restaurants.
- Get comfortable with cooking and remember batch from scratch is best when life is busy!
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