‘Many of our regular customers aren’t vegan at all; they simply enjoy the food’

From irishtimes.com

We take a look inside small Irish businesses catering to a growing demand for vegan food products across the State

Starting early every morning, a small team of bakers makes desserts ranging from cookies and cheesecakes to cinnamon buns for the popular It’s a Trap cafe and bakery on Aungier Street in Dublin city centre. The bakers produce between 140 and 180 pastries on a normal day. Frayank Nunez, who owns and runs It’s a Trap alongside his wife Loly Amador, says the shop’s cinnamon buns are their biggest seller – they sell into “the high hundreds” every week.

The thread running through everything that It’s a Trap makes and sells is that it’s entirely plant-based and vegan. Since the shop opened in Dublin’s north inner city in late 2019 – it moved to its current location in 2022 – Nunez has noticed that demand for plant-based food has grown well beyond the vegan market.

“When we first opened, there were still many people who dismissed vegan food without even trying it,” says Nunez, who has been vegan for almost 12 years. “The label itself sometimes created a barrier. Our goal has always been to normalise plant-based food. We want people to come in for a cinnamon roll, sandwich or a drink, and simply enjoy it.

“Over time that approach has worked well – many customers probably don’t think of It’s a Trap as vegan, they just know it’s a place where they can get really good pastries and drinks.”

                                   Loly Amador and Frayank Nunez at It's a Trap on Aungier Street. Photograph: Chris Maddaloni

The openness in Irish consumers’ attitudes towards trying plant-based food and reducing meat consumption was apparent in Bord Bia’s most recent Dietary Lifestyles Report, which was published in 2021. It found that some 24 per cent of the population had a “flexitarian” approach to their diet, meaning they primarily ate plant-based foods but still incorporated meat and fish into their diet. This was up from 14 per cent in 2018. The same research found that 2 per cent of those surveyed strictly adhered to a vegan diet, but 14 per cent did have an association with vegan food.

Last February, the Vegan Society of Ireland (VSI) published its Eating Habits Report, which found that 3 per cent of people in the Republic followed a vegan or plant-based diet, while 14 per cent were flexitarian.

Bronwyn Slater, chair of the VSI, says vegan food options in Ireland are much wider then they were a decade and a half ago.

“Vegans are relatively well catered for here by supermarkets and health shops, as well as by many restaurants, hotels and cafes that offer vegan options,” she says. “We are always looking for more and better vegan options in supermarkets and restaurants, and we regularly reach out to businesses; however, having said that, the choice for vegans nowadays is huge in comparison to what it was, say, 15 years ago.”

On Middle Abbey Street in Dublin 1, Govinda’s vegan and vegetarian restaurant has borne witness to these changing customer preferences. When the restaurant opened in 2004, about half of the food it offered was plant-based, while the other half was vegetarian. Now, about 70 per cent of Govinda’s food is plant-based.

                                                             A loaded plate at Govinda's in Dublin 1. Photograph: Alan Betson

Govinda’s offers canteen-style dining, where customers pick their size of plate with a vegan base of rice and dhal, and then choose three vegan or vegetarian items to complete their meal. One of Govinda’s managers, Manu Martin Davis, who has been vegetarian for more than 40 years, says the vegan and vegetarian food in Govinda’s tends to sell in relatively even amounts, but this can fluctuate from day to day.

“Sometimes [our biggest seller] is tofu, and sometimes paneer,” says Davis, who estimates that about 20 per cent of Govinda’s customers do eat meat, but come to the restaurant anyway because they like the taste of the food.

“It goes between one or the other. We have vegetarian lasagne and vegan lasagne, we have vegetarian moussaka and vegan moussaka, and from day to day it’ll vary, and one will go out quicker than the other.”

One area where he has noticed a preference for plant-based food is in desserts. In 2016, Govinda’s decided to introduce plant-based cakes and desserts, and the range has since grown to meet demand – about 75 per cent of the cakes the restaurant’s chefs make are now vegan.

It sells some 150 vegan cakes and about 50 cakes containing dairy every week. But Davis has also observed that customers often pick an item purely because it appeals to them, and not on the basis of it being plant-based.

“There’s even vegan cream on some of the vegan cakes, so people will just go for that,” says Davis. “Or people bring their families in, and the kids make no differentiation [between vegan and vegetarian items].”

‘We’re finding that people are more health-conscious, especially younger people

—  Manu Martin Davis, Govinda's

The increased acceptance of plant-based food can also be seen on shop shelves across the country, as vegan ranges have become a mainstay of supermarkets, but now have wider appeal.

In January this year, when some people engage in “Veganuary” and follow a plant-based diet for the month, sales of plant-based products in the State were up 34 per cent compared to January 2025. Shoppers spent an additional €838,000 on these ranges this year, according to data from consumer insights company Worldpanel by Numerator.

Among the many options in these ranges are the vibrantly packaged products from Dublin-based business Thanks Plants, which makes items such as plant-based sausages and meal pots that are stocked in major and independent retailers.

When Aisling Cullen founded Thanks Plants in February 2020, she made three hearty plant-based sausage products: the apple and sage, sundried tomato, and the frankfurter. Now, the business has 13 products in its range.

Cullen notes that many more people are now following flexitarian diets, which may be a factor in the popularity of plant-based foods.

“There are a lot more people who are flexitarian, rather than vegan,” says Cullen, who has been vegan for seven years.

“We introduced, about a year ago, our meal pots, which are high protein, thick and chunky soups, because previously we just had meat alternatives that are made with wholesome ingredients. I think there’s been a huge response to the meal pots – people are looking for plant-based foods but with more ingredients they know and understand.”

      Plant-based food entrepreneur Aisling Cullen with some Thanks Plants vegan products. Photograph: Chris Maddaloni

Thanks Plants sell about 3,000 units every week, and the meal pots comprise about a third of those sales.

“It’s not that meat alternatives aren’t known ingredients,” says Cullen. “We make ours with cannellini beans, pearl barley, vegetables, herbs and spices, and they’ve got their fanbase, but I think the meal pots have a wider fanbase of people like flexitarians, whereas maybe the meat alternatives are more for vegans.”

While the majority of people in Ireland do eat meat, and according to the Central Statistics Office the average consumption of meat per person in the Republic rose by 1kg to 100kg in 2024, plant-based food has more than established a foothold.

“I think there’ll be a wider acceptance [of veganism and plant-based food], and a lot more flexitarians where people will consciously not eat meat a few times a week, whereas now people only do it once or twice a week,” says Cullen. “I think it will become more of a 50/50 thing.”

Davis from Govinda’s sees similar trends. “We’re finding that people are more health-conscious, especially younger people,” he says. “If you look at their attitudes towards alcohol or other lifestyle choices, I think they’re making more informed and conscious decisions about what they consume, and I think that’s something very significant. So we will definitely be trying to cater for that, because that’s our philosophy as well.”

On Aungier Street, Nunez and his team are baking up their storm while also serving richly flavoured toasties and wraps, along with fresh coffees with plant-based milks.

“Many of our regular customers aren’t vegan at all; they simply enjoy the food, drinks and atmosphere,” says Nunez. “That’s actually the most rewarding part. If the food is good enough, the label stops being important. Our goal has never been to preach but to demonstrate, through good food, what plant-based cooking can be.”

https://www.irishtimes.com/food/2026/04/26/many-of-our-regular-customers-arent-vegan-at-all-they-simply-enjoy-the-food/ 

Mark Moriarty’s step-by-step guide to flavour-filled, exciting vegan cooking

From irishtimes.com 

By Mark Moriarty

Vegan food has come a very long way in Ireland and aren’t we lucky that it has?

If you had asked me 20 years ago where vegan food sat in Ireland, I’d probably have pointed you towards a worthy lentil stew and left it at that. Back then it lived on the fringes. It was a mix of the admirable, the earnest and, if we’re honest, rarely reached centre stage. Fast-forward to now and it’s impossible to ignore how much has changed. Vegan food has grown up alongside us, moving from niche cafes to supermarket aisles, restaurant tasting menus and home kitchens all over the country. It’s no longer about compromise; it’s about choice, curiosity and confidence.

For my own part, I’ll admit something that probably won’t surprise anyone: I’ve rarely, if ever, cooked completely vegan. Not through any resistance, but because my cooking instinctively leans on butter, cream and cheese for comfort and depth. Take those away and you’re suddenly exposed. There’s nowhere to hide. Every ingredient has to pull its weight, and every decision matters. I’ve always found that a challenge, and it explains why I laughed out loud/cried when I realised at the last minute that a recent private dinner I was hosting included two vegans. Five courses. No dairy safety net. No quiet grating of Parmesan at the last minute. Instead, I had to rethink everything from the ground up. What gives richness without cream? What creates savouriness without cheese? How do you build excitement across five plates when restraint is the rule?

The answer, it turns out, was vegetables, treated with the same respect I’d usually reserve for a prime cut of meat. I found myself gravitating towards cabbage and cauliflower, two ingredients that have been quietly waiting in the wings for their moment. Cooked properly, they’re packed with flavour. Add spice for warmth and complexity, acid to lift and sharpen, and texture to keep things interesting, and suddenly you’re not missing anything at all.

In these two recipes, that’s exactly what I’ll be doing: showcasing cabbage and cauliflower in all their glory. I’d still love a bit of dairy in there, of course – old habits die hard – but I can promise you the dishes are delicious all the same.

The cauliflower relies on the slow caramelisation on the pan, in much the same way as a piece of meat would. Malaysian spices are sweet with heat at the same time while the crunch of the cashew adds texture. Creamy coconut ties everything together while adding that creamy element.

The cabbage is another vegetable that benefits from time on the pan – the residual heat will also cook it the whole way through. Natural ingredients such as garlic and lemon are then manipulated with low heat and salt to create sweet garlic purée and preserved lemon peel, the two coming together to provide a punchy dressing that’s great to have in the fridge at all times.

Mark Moriarty’s vegan recipe for cauliflower roasted in Malaysian spices

Serves:2   Cooking Time: 20 mins   Prep Time: 20 mins

Mark Moriarty's cauliflower roasted in Malaysian spices with coconut, crispy chilli and garlic, cashew and lime. Photograph: Harry Weir

Ingredients

• 2 tbsp vegetable oil
• 1 small cauliflower
• 1 tbsp ground coriander
• ½ tbsp ground cumin
• 1 tsp fennel seeds
• 1 tsp ground cinnamon
• 1 tsp turmeric
• ½ tsp ground cloves
• Sea salt
• 200ml coconut cream
• 2 tsp cornflour, mixed with 30ml water
• Juice and zest of 1 lime
• 2 tbsp Vegetable oil
• 4 garlic cloves, thinly sliced
• 2 tsp chilli flakes
• 2 tbsp cashew nuts, toasted and roughly chopped
• 2 spring onions, thinly sliced
• Coriander leaves, for garnish
• Mint leaves, for garnish

1. Preheat the oven to 180 degrees.
2. Place an ovenproof frying pan on a medium heat and add the oil. Trim the outer leaves off the cauliflower, then cut the cauliflower head into quarters and place in the pan, flat side down. Fry for three to four minutes until golden brown, then turn them on to the other flat side and fry for three to four minutes.
3. Mix the spices together in a small bowl, then sprinkle them over the cauliflower quarters and season with salt. Place the pan in the oven to finish roasting for 10 minutes at 180 degrees.
4. While the cauliflower is roasting, heat a small saucepan and add the coconut cream. Stir in the cornflour and bring to a simmer to thicken, while stirring regularly, then take off the heat and allow to cool. Finish by stirring in some lime juice and lime zest.
5. Heat a frying pan and add some oil. Add the thinly sliced garlic and cook over a low heat until the garlic is golden brown and crispy, then stir in the chilli flakes and remove from the heat.
6. Remove the roasted cauliflower from the oven. Spoon some of the lime coconut cream on a serving plate, and add a wedge of roasted cauliflower. Spoon over some of the crispy garlic and chilli and finish with some toasted cashew nuts. Garnish with some sliced spring onions, coriander leaves and mint leaves.

Mark Moriarty’s vegan recipe for roasted cabbage with confit garlic and preserved lemon dressing

Serves:2   Cooking Time:  20 mins   Prep Time:  20 mins

Mark Moriarty's recipe for roasted cabbage with confit garlic and preserved lemon dressing. Photograph: Harry Weir

Ingredients

• 1 whole garlic bulb
• Sea salt
• 1tbs olive oil
• 1 savoy cabbage
• 2tbs vegetable oil
• 2tbs preserved lemon zest, diced
• 1tbs wholegrain mustard
• 3tbs olive oil
• Juice of half a lemon
• Handful fresh parsley, chopped
• 1tbs sesame seeds, toasted
• 2tbs pumpkin seeds, toasted
• Black pepper and sea salt

1. Start by making the confit garlic. Preheat the oven to 160 degrees. Place the full bulb of garlic on a piece of tinfoil. Season with salt and a drizzle of olive oil, then wrap the garlic in the tin foil, place on an oven tray and roast for two hours at 160 degrees. Remove and allow to cool.
2. Remove the outer loose leaves of the cabbage, then cut the savoy head into quarters. Place a non-stick frying pan on a medium heat and add some vegetable oil. Place the cabbage quarters in the pan flat side down and cook for four minutes until browned. Then turn them on to the other flat side and cook for four minutes or until browned on that side. Then remove the pan from the heat and cover with a lid. Leave for 15 minutes with the lid on, while off the heat, so the cabbage continues cooking and softens.
3. To make the dressing, squeeze some browned garlic pulp from six/garlic cloves into a small bowl. Add the diced, preserved lemon zest, mustard, olive oil and lemon juice, and stir to combine.
4. To serve, place the cabbage pieces on serving plates and spoon over some of the confit garlic and preserved lemon dressing. Add some chopped parsley and season with salt and pepper. Then, garnish with some toasted sesame and pumpkin seeds.

https://www.irishtimes.com/food/2026/02/21/mark-moriartys-step-by-step-guide-to-flavour-filled-exciting-vegan-cooking/

Vegan meat alternatives already out of vogue in Ireland before latest EU push

From irishexaminer.com

By John Whelan

Last week, the EU parliament voted to limit the use of terms like ‘burgers’ and ‘sausages’ on vegan alternatives, paving the way for an EU-wide ban 

A coalition of EU states, including food heavyweights like France, Spain, Italy, and Ireland last month renewed their push to have the European Commission ban the use of traditional meat names for plant-based substitute products.

The push came at the European Parliament’s agriculture committee meeting which voted to prohibit the use of terms like ‘burgers’ and ‘sausages’ on vegan alternatives, paving the way for an EU-wide ban.

The names of dairy products such as ‘milk’ or ‘cheese’ have been protected by EU law since 1987, but surprisingly the same does not apply to meat products.

However, the agri-food industry may be fighting a war they have already won.

                                                                                                                Picture: Gabby Jones/Bloomberg

The once global leader in the alternative-meat business, Beyond Meat, is cutting jobs in the US and the EU, and has closed its once lucrative business in the vast China market.

Veganic, a vegan supermarket opened to great fanfare in St Stephens Green shopping centre in July 2019, offering only plant based and organic products, including plant-based steaks, bacon, fish, failed to get customer support and closed in May 2022.

The vegan restaurant ‘Unity Diner’, which gained popularity in London, closed its doors in February after six years of operation. 

Despite making a name for itself with unique menus such as ‘Vegan Lobster Mac and Cheese’ and ‘Prime Flank Steak’ made using 3D printing technology and plant-based protein.

Limitation in taste of alternative 'meats'

One reason for the rapid decline of the vegan trend is the limitation in the taste of these alternative 'meats'. 

Food analysts have pointed out that the taste of alternative meats made using plant-based ingredients has not reached the taste appeal of animal meat.

Additionally, controversies arose over the numerous chemical additives in alternative meats as producers try to mimic the taste of real meat, and criticism over high carbon emissions during production has further led consumers to turn away.

Also, the phenomenon of influencers and health enthusiasts emphasising protein intake on social media has also accelerated the decline of the vegan trend.

But whereas the vegan trend may be waning, the farming lobby has still to deal with the enemy within.

Major Irish food companies like Glanbia manufacture plant-based cheese using oats, under their Oat-Standing brand. 

Glanbia states that research shows consumers want to see improvements in the taste and texture of plant-based food and that this product responds to these needs.

While other brands like Dairygold produce plant-based spreads and skirt around the EU regulations with Dairygold Plant Based M*lk. 

Additionally, various other brands available in Ireland, such as Flora and Koko, make non-dairy butter and spreads, which may expand again.

And there are many advocates for the change to plant-based foods, such as former president Mary Robinson, who has encouraged consumers to consider adding more plant-based foods to their diet. 

At the One World Summit in Ottawa, Canada in 2016, she said: “Eat less meat, or no meat at all. Become vegetarian, or vegan.” 

Last year, several countries in Europe revised their national dietary guidelines to recommend people eat more plants and fewer animals. 

This, policymakers have noted, is crucial to safeguard both public and planetary health.

But that advice seems to be falling on deaf ears, if a 19,500-person survey of consumers in 18 European countries (including the UK) is anything to go by.

The EIT Food Consumer Observatory’s annual Food Trust Report finds that Europeans eat twice as much meat as the global average.

https://www.irishexaminer.com/business-columnists/arid-41722533.html

Irish Soda Bread for St. Paddy’s Day with a Vegan Twist

From larchmontbuzz.com

On March 17 everyone gets to have the luck of the Irish. Or at least the food, usually while being decked out in emerald green garments, as part of the St. Patrick’s Day festivities. Often, even the food is decked out in emerald green. Think green bagels and beer. It’s a raucous day of celebration!

As my way of celebrating I went old school traditional with this favourite of food specialties from the Emerald Isle, Irish Soda Bread and then added a modern vegan twist. Dating back to the mid 19th century, soda bread became a necessary staple to replace sustenance during the potato famine and years following, as it used a few simple, affordable ingredients mixed with water. Since those times of hardship, more decadent additions such as butter, buttermilk, sugar and raisins have been added. This is the Irish soda bread we have all come to adore here in the states. Rich and a tad sweet.

                            An old school tradition from the Emerald Isle, Irish Soda Bread with a modern vegan twist. (Photos from Deborah Brooks)

My new school vegan version replaces the animal derived dairy with plant based dairy thanks to excellent vegan butter options now available at all markets and an easy hack to make homemade soy buttermilk. The result is a golden crisp exterior giving way to a lightly sweetened, tight crumb that’s dense yet moist and creamy. Dark raisins add a chewy component and bit of tangy sweetness. I just might replace my morning scones and muffins with morning slices of Irish soda bread. Especially served warm slathered with butter then chased with a strong cup of Joe.

Using a cast iron skillet bakes the bread beautifully.

For novice bakers, this is a great recipe. Everything is mixed by hand.

Do give this modern take on tradition a try for a bit of luck. It’s so-bhlasta! (tasty in Gaelic)

Chef’s Tips:

Cast Iron Skillet: I opted to bake the bread in a cast iron skillet. It gave the exterior a gorgeous golden crust. Lodge cast iron pans are very affordable if you don’t already own one. Follow online instructions to season the pan. You can also bake the bread on a parchment lined baking sheet. Baking time may differ.

Vegan Butter: All markets, even Target and Trader Joe’s, have plant-based butter. Use the brick version vs the butter in the tub. It’s firmer. Miyokos is a particularly good vegan butter. It comes in salted and unsalted. I used salted as it’s what I had on hand. I cut back the salt to 1/2 tsp. Use a full tsp if using vegan unsalted butter.

Vegan Buttermilk: It’s so easy to make vegan buttermilk. Simply add lemon juice to your favorite plant-based milk. I prefer soy milk as it emulsifies best. Higher fat content will give you a richer bread.

Baking Soda: Make sure it’s fresh! Put a spoonful in a dish and pour a bit of white vinegar on. It should bubble up profusely. If it’s flat or just a bit fizzy, toss and replace. Your baked goods won’t rise with stale baking soda.

Raisins: I prefer the strong fruity taste of dark raisins in this recipe. Golden raisins will be delicious, too. I recommend the small raisins, not the jumbo varieties. Of course, currants are a traditional option, though harder to find. For a modern take, use dried cranberries.

Irish Soda Bread

You will need a 10 or 12 inch seasoned cast iron skillet (see chef’s tips) or a heavy baking sheet lined with parchment paper as well as a large mixing bowl and assorted measuring implements.

3 1/2 cups (420g) all-purpose flour. I used unbleached
3 T organic cane sugar
1/2 tsp salt. Increase to 1 tsp if using unsalted butter
1 tsp baking soda
1/4 cup cold salted vegan butter, cut in cubes
1 cup dark raisins
1 1/2 cups vegan buttermilk. Recipe follows
Flour for kneading bread

Preheat the oven to 400 degrees with the rack in the middle. I like to give my oven at least a half hour to come to full temperature. I find baking is more even. Time making the soda bread around that.

Make the buttermilk and let sit to thicken while prepping the rest of the bread

Combine the dry ingredients in a large mixing bowl.

Rub the cold butter cubes into the flour mixture until small pea sized and incorporated

Add the raisins and mix in well

Add the buttermilk, stirring up gently, with a rubber or silicon spatula, until incorporated,
The dough will be a bit sticky. Cover the bowl and let rest for 5 minutes.

Flour a work surface. Flour your hands. Gently knead the dough for about a minute, until smooth, and form into a round loaf. If very sticky add a bit more flour. Place round loaf in the cool skillet (no need to preheat as in cornbread) or on the parchment lined sheet pan if using.

                                            Place round loaf in the skillet and then carve an X into the dough.

Cut a one inch deep x in the top of the bread using a floured sharp knife.

Let the bread sit and rest for 15 minutes.

Place in the oven. Bake 40-50 minutes depending on your oven. Check at 30 minutes for browning, If it’s getting too brown you can lower the bread to the bottom third of the oven and/or cover lightly with a piece of foil. The bread should be golden brown when finished. You can tap the bottom as well. It will sound hollow when done.

Remove from oven and let cool in pan for 10 minutes. Move to wire rack to fully cool. You can also serve warm though it might be a bit harder to cut.

Keeps a few days in plastic on the counter. For long term storage I recommend slicing and freezing.

                                                             The soda bread is ready when golden

Soy Buttermilk

4 tsp fresh squeezed lemon juice
Plain soy milk

Put the lemon juice in a 2 cup measuring cup. Add enough soy milk to make 1 1/2 cups. Stir up. Let set on counter for 10-15 minutes to thicken. Refrigerate covered if not using right away.

                                                          Ingredients for a vegan Irish Soda Bread 

https://larchmontbuzz.com/larchmont-village-life/irish-soda-bread-for-st-paddys-day-with-a-vegan-twist/

Going vegan? Advice on where to begin

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.

Not so long ago, a vegan lifestyle was considered niche – renegade, even; but these days, veganism has well and truly hit the mainstream, says Kate Ryan

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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